My 4 day health and fitness plan

Following from my last blog post, practising the ‘middle way’ in life and most importantly in my diet, I wanted to dedicate this post to my new meal and fitness plan which starts today!

I have been doing so well for so long, I have this energy and motivation towards health I have never had before. I have been going strong for four months now and it’s worked a treat. I have lost a stone, from 9 stone 4, I am 8.6! I am looking to loose an additional 3 pounds ready for my holiday, the process to loosing a stone was especially a goal of mine for those Phuket beach pictures and generally a healthier life. But my latest goal to loose 3 extra pounds is more for my sanity when I come home from holiday.

Thai staple foods are of course fried rice, noodles, lots of meats, fish and salads. As much as I will be clinging to those healthier salads and soups, there is no doubt in my mind that I am on holiday and will of course indulge in some well deserved treats. It’s bound to happen when you go on holiday, your weird if you don’t put on the pounds when you come home, but this is how I will save myself from feeling so sluggish. I’ve worked so hard to loose the stone I don’t want to put on additional pounds, so if I loose just a little bit more, and to then come back from holiday and see I am still around 8.6 mark I will be happy with that.

The food plan: 
– 800/900 calorie diet for the next 4 days.
– My one treat day will be Saturday. Sunday I will be back on my 800 calorie diet again for 5 days.
– I will then stop the 800 cal and go back to 1,100 for the week to slowly build my intake and then back to normal the week after, on 1,200 calories a day.
– During these weeks I will be monitoring my sugar and carb intake, my daily carbs should range from 100g a day and sugar should be less than 50g.

The fitness plan:

I have recently been training with a personal trainer and he has helped me find exercises that can help me slender and tone without building muscle. My greatest machine is the cycle machine, it really makes you slender and especially on the legs, flat running for 6 minutes and some leg and bum tonal work and stretches. I should be burning 500, to 600 calories every day or 4 times a week. 

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My meal plan today: 

Breakfast
Sorry for less appetising picture of my free from gluten oats, if you hadn’t already seen in my earlier posts, I get my oats from Tesco’s. All gluten and wheat free. Oats are so amazing for you if you want to be fuller for longer. Alpro soya milk, just enough to make a coffee into the saucepan and Bananas for energy and taste! You do tend to feel sluggish on the 800 calorie diet at first, thats why its best to only do for a short period of time. I added a dash of cinnamon which is also a great ingredient to help your metabolism. Washed down with my morning pepper mint tea, great for the digestive system! Certainly helps you on your weight loss journey.

30g – oats 
small banana
cinnamon 
Alpro milk – 40 ml
Pepper mint tea 
= 215 calories = 40.g of carbs

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Lunch
My lunch consisted of two hard boiled eggs, and I use this egg timer which goes inside the saucepan and lets me know how soft or hard my eggs are. I LOVE IT! buy one like this –>> click!

5 spears of asparagus, boil whilst the eggs are boiling. I use a tea spoon of olive oil on the asparagus to add some rich flavour and texture. the picture shows 3 spears but I couldn’t help but dig in before taking a picture. I fancied some of the last of my Mediterranean Couscous which was a great addition to my lunch!

2x small organic eggs
Couscous – 20g
5 spears
olive oil
=209 cal = 7.8g of carbs

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My dinner will be a cooked dinner, now I definitely don’t need to show you what I cooked dinner is, but mine will be without any potatoes and just meat and veg. I am very careful on my portion sizes, so my kid size meal will probably come to around 475 calories.

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leaving me at 937 calories and 96.2g of carbs today. 

Keep posted on tomorrow’s meal plan and perhaps have a go at making some of these meal’s yourself! 

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