Читать книгу Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set - Joanna Hall - Страница 44

Today’s mantra: I’ve come a long way in 2 weeks!

Today’s step target: 10,000

Tip/testimony from volunteer: I feel so proud of what I’ve achieved. I feel so much more active and I’m still keeping to the diet and exercise. I have bad days, but when I do, I just get back to the plan the next day instead of giving up. Tracy, 30

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800)
Breakfast	2 glasses of water apricot and banana smoothie: soften 6 dried apricots in boiling water then place a ripe banana, a 4oz pot of natural yogurt, a spoonful of honey and ⅔ cup semi-skimmed milk into a blender, add the softened apricots and blend until smooth
Mid-morning spruce juice	choose a juice from those listed
Suggested activity zone	20-minute walk (step target 2400)
Lunch	1 glass of water a lunch from the options suggested on
Mid-afternoon
2 glasses of water
snack	a snack from the options listed
Suggested activity zone	30-minute walk (step target 3600)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting soup
	2 glasses of water
	a Starch Curfew meal from the selection in this book
Suggested activity zone	15–20-minute walk (step target 2200)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

DEAR DIARY

Writing things down helps you keep track of what you’re eating and also increases your awareness of your general diet and may draw your attention to shortfalls. For example, do you always feel tired mid-afternoon and succumb to a sugary snack? Do you always eat the same fruits and vegetables or do you include a wide variety of types? This information can help you shape a healthier diet. In addition, as you adopt healthier habits and reap the results, seeing it in black and white is very motivating.