Food rules Make these changes to your diet to lose weight
and get a flat tummy fast!
1 Cut the C.R.A.P: Avoid the four main food groups that
cause fat to cling to our bodies: caffeine, refined sugar, alcohol and
processed foods.
2 But allow yourself a weekly cheat meal. Once a week, enjoy
an indulgent meal of whatever you fancy, from creamy pasta to a slice of
chocolate cake with cream. As ong as you're eating clean, healthy food the rest
of the time, an occasional high-fat treat actually speeds up your metabolism.
3 Take fish oil supplements: They burn fat and supply
essential fatty acids.
4 Always have breakfast: Eat within one hour of waking up.
If you don't have time for a proper breakfast, just grab a piece of fruit and a
few nuts.
5 Don't eat after 8pm: Eating a large meal in the evening
when your body is slowing down or sleeping is a bad idea for your digestion and
weight.
Five food swaps for flat Abs
Bad croissants: Full of fat, sugar and no goodness Milk Most
non-organic milk is filled with hormones Standard yoghurt Most are full of
sugar Margarine Full of chemicals Beer High sugar and calories
Better wholemeal bread: Fibre is good for digestion Organic
milk It's chemical-free Organic yoghurt It's free from pesticides Olive oil
spread Full of essential fatty acids Organic cider Less alcohol and calories.
Best spelt bread: No tummy-bloating gluten
Organic almond milk: Doesn't contain lactose that can cause
bloating Organic full-fat yoghurt Makes you feel full and is less sugary than
low-fat options Organic butter Natural and additive free Good red wine Grape
skin contains resveratrol, a great antioxidant
Tummy toning moves
James Duigan says, "Exercise smarter, not harder. So,
if you are trying to lose weight, don't go mad with exercise - get more out of
less." These moves can help you get a flatter tummy as they reduce levels
of stress hormones in the body, which encourage fat around your middle.
Breathing squat
- Go slow and low and repeat 10 times
- Stand with feet shoulder width apart, arms out and
parallel to floor
- Inhale through the nose, then lower your bottom down as
far as is still comfortable while exhaling l Pause for a few seconds, then
inhale as you come up
Energy push Great for digestion - breathe slowly and repeat
20 times
- Take a comfortable stance with feet shoulder width apart,
arms in front of you, palms facing down
- Inhale and pull hands back towards your shoulders
- Exhale, pushing your arms back out to starting position
Leg tuck Great for lower abs - repeat 10 times
- Lie back, feet on floor, knees bent l Inhale then bring
knees into your chest as you exhale
- Inhale again as you return your feet to the floor
Your food plan
Stick to this eating plan for two weeks to start your weight
loss. It's best to begin on a weekend, when you have more time to get
everything ready. Plus, you won't feel so stressed or rushed, which means
you'll be less likely to succumb to a mid-afternoon chocolate bar.
Day 1 Breakfast: Omelette made with three egg whites and
filled with 75g chopped mixed peppers and a handful of spinach
Mid-morning snack: 100g chicken with ½ red pepper, sliced
Lunch: One grilled chicken breast, mixed salad leaves, red
peppers, green beans and ¼ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with ¼ cucumber,
sliced
Dinner: 100g grilled chicken breast with steamed broccoli
Day 2 Breakfast: Baked chicken breast with a handful of
stir-fried kale
Mid-morning snack: 100g turkey breast and ½ green pepper,
sliced
Lunch: Baked haddock fillet with mixed green salad, with ½
tbsp olive oil
Mid-afternoon snack: 100g turkey breast with 75g steamed
broccoli
Dinner: One salmon steak with chopped dill and steamed green
beans
Day 3 Breakfast: 100g smoked salmon, plus spinach
Mid-morning snack: 100g chicken breast with ½ yellow pepper,
sliced
Lunch: One grilled chicken breast with garden salad and ½
tbsp olive oil
Mid-afternoon snack: 100g turkey slices with ¼ avocado
Dinner: One grilled lamb steak (or two cutlets); steamed
broccoli and spinach
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