Drop a Size in Two Weeks Flat!. Joanna Hall
TOP FRUIT
Not all fruit are created equal when it comes to cutting calories and boosting nutrients. The list below features the top water-dense fruits and what constitutes a serving of each.
| Fruit | 1 serving |
| Kiwi | 2 fruits |
| Strawberries | large cup |
| Orange | 1 large |
| Melon (any variety) | cereal bowl |
| Grapefruit | large cup |
| Raspberries | large cup |
| Pears | 1 large |
| Grapes | large cup |
| Blueberries | large cup |
DAY 2
Today’s mantra: Every small thing I do matters.
Today’s step target: 8000
Tip/testimony from volunteer: It was hard to fit in all the walks with my day-to-day lifestyle but I adapted the activity zones to suit my own life and made sure I fitted in as much activity as possible. I definitely feel fitter. Melanie, 39
| 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) plus abdominal and core stability exercises |
| Breakfast | 2 glasses of water |
| 3 rye crispbread with 1 mashed banana and | |
| 2T peanut butter cup of tea or coffee | |
| Mid-morning spruce juice | choose a juice from those listed on page 14 |
| Suggested activity zone | 15-minute walk (step target 1800) |
| Lunch | 1 glass of water a lunch from the options suggested |
| Mid-afternoon snack | 2 glasses of water |
| snack a snack from the options listed | |
| Suggested activity zone | 20-minute walk (step target 2500) |
| 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-minute walk (step target 1800–1900) |
| Bedtime drink | chamomile tea, hot milk or soya milk, or hot water and lemon |
TIPS ON WALKING TECHNIQUE
Start slowly to give your body a chance to adapt to the demands of walking. Once you’re in full swing, bear in mind the following tips:
DAY 3
Today’s mantra: I feel energized
Today’s step target: 9000
Tip/testimony from volunteer: Read the whole day’s eating plan first thing so you have time to stock up and/or make contingency plans for anything you don’t like to eat or won’t have time to cook. Sam, 33
| 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) plus abdominal and core stability exercises (see page 22) |
| Breakfast | 2 glasses of water fruit and yoghurt: chop up 1 apple, 1 peach, 1 pear and 1 plum (or substitute ⅓ cup of red grapes for any of these), add a 4oz pot of natural yogurt and sprinkle with a tablespoon of sunflower seeds |
| Mid-morning spruce juice | choose a juice from those listed on page 14 |
| Suggested activity zone | 15-minute walk (step target 1800–2000) |