Weight loss tips

New Exercise and Fitness Review

The colder winter months are no excuse for sacking off a healthy diet!

We’ve told you what foods you should be eating for a super-hot bod, and now we’ve made it even easier to eat yourself sexy.

Our 28-day meal plan will help supercharge your slimming power so you can strip off with confidence. Designed to improve digestion and boost your body’s detoxification process, you can expect to lose half a stone, feel more energised and enjoy glowing skin and killer confidence.

The diet is rich in satiating protein, vitamin-rich complex carbohydrates and bloat-busting fruit and vegetables. There’s no deprivation involved and you’re even allowed a treat each week!

Slimming strategies

1 You’ll need to eliminate all processed, packaged foods over the next four weeks to help kick-start your liver, the main channel of detoxification.

2 Make sure to eat at regular intervals. You should eat three meals plus two snacks, one mid-morning and one mid-afternoon to avoid blood sugar dips.

3 Avoid caffeinated and fizzy drinks. Swap tea and coffee for decaffeinated versions and sip on herbal teas including green tea, fennel tea and nettle. Increase your intake of water to a minimum of two litres a day. Liven up water by adding slices of cucumber or a squeeze of liver-boosting lemon.

4 Avoid eating meals in front of the computer or TV and try to concentrate on what you’re eating, taking a break in between bites.

5 Allow yourself one treat each week. Choose from a small glass of red wine, a small bar of dark or raw chocolate, lemon sorbet or a small pot of frozen yoghurt.

Breakfast ideas

• - 50g oats made with 70ml almond milk and 1 tablespoon mixed seeds.

• - 50g sugar-free granola served with 1 small pot of natural yoghurt.

• - 2 slices rye toast served with nut butter (try Brazil or cashew nut butter).

• - 1 slice wholemeal toast with 2 poached eggs and side of wilted spinach.

• - Blueberry smoothie made with a handful of blueberries, 250ml coconut milk, 1 scoop whey protein blended together.

• - 1 pot of Greek yoghurt served with a small handful of mixed berries, (try strawberries, blackberries and raspberries) and 1 teaspoon honey.

• - Tomato and mushroom omelette made with 2 eggs and served with 1 slice wholegrain toast.

• - Oat pancakes made with 50g ground oats, 1 egg, 170ml milk and topped with 1 tablespoon crème fraîche and 2 tablespoons blueberries.

• - 2 smoked kippers with 1 slice rye toast.

• - 40g quinoa porridge made with 70ml almond milk and 1 tablespoon chopped nuts.

Lunch ideas

• - Chicken sandwich made with 2 slices wholemeal bread and filled with 1 grilled chicken breast, rocket and tomato.

• - 1 fillet of cod baked with lemon and served with a side of steamed broccoli and roasted peppers.

• - ½ carton of fresh lentil soup, served with a wholemeal roll.

• - Pasta salad made with 100g wholemeal pasta, 1 chopped salmon fillet, 2 tablespoons crème fraîche, a handful of wilted spinach and 1 chopped tomato. Garnish with lemon and parsley.

• - Chicken fajitas made with 1 sliced grilled chicken breast, 1 tablespoon guacamole and ½ sliced red pepper wrapped in a wholemeal tortilla

• - Tuna salad made with ½ bag mixed salad leaves, 1 can of tuna in water, 1 chopped tomato and a small handful of olives. Drizzle with vinaigrette.

• - Prawn pitta made with 100g cooked prawns, a handful of watercress, ½ yellow pepper and 1 tablespoon Greek yogurt served in 1 wholemeal pitta bread.

• - Sardine salad made with 1 can of sardines, ½ bag of mixed salad leaves, ½ sliced green pepper, cucumber and 1 chopped tomato.

• - Frittata made with 2 eggs, 25g feta cheese, 1 handful of spinach and baked in the oven.

• - Baked sweet potato filled with 1 can of tuna, served with ½ bag of mixed salad leaves dressed with balsamic vinegar.

Dinner ideas

• - Stir-fry made with 100g cooked prawns, 50g mange tout, 25g baby corn, ½ red pepper, 1 deseeded green chilli, 1 clove garlic, ½ teaspoon ginger, 2 tablespoon soya sauce, served on 50g brown rice.

• - Bean stew made with ½ tin of mixed beans, 1 clove garlic, ½ tin tomatoes, 1 carrot, ½ courgette, ½ teaspoon paprika, ½ teaspoon cinnamon.

• - 100g grilled steak served with a side of steamed kale and half a sweet potato sliced into chips and baked.

• - Pesto penne made with 100g wholemeal penne and 2 tablespoon fresh pesto sauce.

• - Vegetable curry made with ¼ roasted butternut squash, ½ aubergine, ½ leek, ½ deseeded red chilli and 1 teaspoon curry powder, garnished with coriander.

• - 100g minced lamb cooked in a ½ jar of fresh tomato sauce, 1 red onion, 1 clove garlic and 1 chopped carrot, served with 50g brown rice and ½ bag mixed salad leaves.

• - 2 fishcakes made with 1 can salmon, 1 small steamed sweet potato and 1 spring onion, shaped into patties and dipped in 1 beaten egg. Fry in 1 teaspoon coconut oil and serve with a handful of steamed cabbage and 4 asparagus spears.

• - Red onion and chilli omelette made with 2 eggs, 1 small red onion and 1 deseeded green chilli.

• - 3 fresh shop-bought falafels served with 2 tablespoons houmous and ½ bag mixed salad leaves dressed in balsamic vinegar.

• - Vegetarian ratatouille made with 2 chopped fresh tomatoes, 1 stick of celery, 1 carrot, 1 leek, garnished with basil and served on 50g brown rice.

Snack ideas

• - 2 oatcakes with 2 tablespoons houmous.

• - 2 Ryvitas served with 2 tablespoons guacamole.

• - 1 chopped apple and 1 pot of natural yoghurt.

• - 5 Brazil nuts and 1 pear.

• - 25g cheddar cheese and a small bunch of red grapes.

• - 2 tablespoons cashew nut butter on 1 slice rye bread.

• - Crudites made with 1 carrot, ¼ cucumber, ½ yellow pepper chopped and served with houmous.

• - 1 small banana and 2 tablespoons mixed seeds.

• - Half an avocado and 5 Brazil nuts.

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Weight loss tips