5 food swaps for flat Abs and Breathing Squats...

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

Breathing squat

- Go slow and low and repeat 10 times
- Stand with feet shoulder width apart, arms out and parallel to floor

Tips on keeping the weight off and getting a flat belly...

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 long as you're eating clean, healthy food ther 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.

Day 3 in the "Lose 2kg in 10 days" diet

Day 3

Breakfast:

• 1/2 cups cooked oatmeal
• 1/2 cup skimmed milk
• 1 slices banana

Lunch:

• 1/2 cup chickpeas/lettuce/tomatoes/cucumber/baby mealises/sugar peas
• 1/4 avocado pear
• 1 boiled egg
• mix together into a salad

Dinner:

• 150g pork fillet, sliced into strips
• Stir-fry with red oninos, tomamtoes, spinach and
• 3 slices of chopped ham into a green salad

Day 2...

Breakfast:

• 1 slice low-GI bread
• 1 poached egg
• 1/2 cup steamed mushrooms
• 1/2 fresh fruit salad

Lunch:

• 1 chopped chickem breast
• Mix that with chopped peppers, cucumber, carrots and tomatoes
• 1/2 wheel of low-fat feta cheese
• 1/2 cup of olive oil and lemon juice to sprinkle over

Dinner: 

• 150g lean beef steak, fried in a non-stick pan
• Over-roast your of mixed vegetables
• with 1 tbsp od olive and fresh herbs

Day 1 of the Lose 2kg in 10 Days diet...

Lose 2kg in 10 Days...

Breakfast:
Day 1

• 2 T muesli
• 1 T oat bran
• 1 T raisins
• 1/2 c fat-free vanilla yoghurt

Lunch

• 1/2 full-grain bagel
• 1/2 tin tuna in brine
• 2 T low-fat mayo 

Mixed salad:  cherry/tomatoes/cumcumber and lettuce

Dinner

• 150g skinless chicken, steamed and sliced

Mixed salad: cherries, tomatoes, red onion, sugar peas, baby beetroot, 2 T low-fat salad dressing

The Slimmers Programme...

It's all about the kilojoule intake:

• A kilojoule(kJ) is the unit of energy used in nutrition.
• Ladies need +/-  7140-8400kJ of energy per day.
• For weight-loss, you need to reduce intake by about 2100kJ per day, which can be done by eating less or exercising more. Although you need to eat enough to lose weight, so you should never eat less than 5040kJ per day.

Metabolism:

Your metabolism is all the energy your body needs in a day and by eating small portions of healthy food every 3-4hours, and doing light exercise regularly you will help your metabolism work at its best.

The Slimmers Programme:

Breakfast: Provides you with 1050kJ

50g bowl of cereal served with 180ml of skim milk.

Snack: Provides you with 630kJ

Choose 1-2 tennis ball sized fruit OR
A fruit and a 175ml fat-free yoghurt

Lunch: Provides you with 1200kJ

A sandwich made with 2 slices of low GI or rye bread, a filling of 1/2 chicken breast or 1/2 tin tuna and 1tbsp low fat mayo or 2tbsp fat free cottage cheese and 1/4 avocado OR
A salad with 1/2 chicken breast or 1/2 tin tuna, 1 cup of rice/pasta OR 6 Provita and 1tbsp low fat salad dressing or 1tsp olive oil and unlimited balsamic vinegar

Snack: Provides you with 630kJ

1 cup pineapple, 1tbsp raisins and 1tbsp nuts and seeds OR
40g dried fruit

Dinner: Provides you with 1500kJ

100g of chicken/fish, 1 cup of rice/mashed patato/pasta and veggies(raw or cooked)
1 cup of green tea

This all provides you with 5060kJ, and you are A for away:-)!

More meal plans for daily usage...

These were all found on: http://www.womenshealthsa.co.za/weight-loss/eating-strategies/meal-plan-to-lose-weight

Meal Plan 1:
Breakfast60g banana bran muffin, about the size of a peach
½ cup fresh berries (blueberries, blackberries, raspberries or strawberries)
½ cup low-fat plain or vanilla yoghurt

LunchSalmon and Cottage-Cheese Wrap
Tossed salad with lettuce, tomato and shredded vegetables with 2 tbsp olive oil vinaigrette

Afternoon snack1 peach
1 small handful of almonds (about ¼ cup)

Dinner1 serving Aromatic Chicken Curry
1 cup mixed-grain pilaf

Dessert or evening snack2 small oat-raisin cookies

Meal Plan 2:

Breakfast1 cup oats topped with 2 tbsp toasted wheatgerm
2 tbsp raisins or dried cranberries
½ banana
½ cup skim milk

Lunch1 cup tomato soup
Toasted cheese and tomato on wholegrain bread

Afternoon snack1 cup split-pea soup
5 small wholegrain crackers

DinnerBaked Sticky Lemon Chicken with Rice. Tossed greens with 2 tbsp olive oil vinaigrette or low-fat salad dressing

Dessert or evening snack1 serving Parfait Presto

Meal Plan 3:

Breakfast2 poached eggs
1 slice wholewheat toast with
1 tsp butter or 2 tsp canola spread
½ grapefruit

Lunch1 Chicken Sandwich with Olives and Fresh Basil. Green salad with 2 tbsp olive oil vinaigrette

Afternoon snack2 tbsp peanut butter
6 small (about 30g) wholewheat crackers
1 sliced apple

DinnerPan-seared salmon fillet (about 120g cooked, slightly larger than a deck of cards)
1 cup long-stemmed broccoli cooked with olive oil, cracked red pepper and garlic
¾ cup wild or brown rice

Dessert or evening snack½ cup fresh raspberries or other seasonal berry
½ cup low-fat plain or vanilla yoghurt

Meal Plan 4:

Breakfast1 wholegrain muffin
3 tbsp maple syrup
½ cup fresh or frozen (thawed) berries
1 dollop (about ¼ cup) low-fat plain or vanilla yoghurt

LunchOven-Roasted Butternut Salad With Rocket and Chickpeas.

Afternoon snack10 to 12 roasted, unsalted cashew nuts
50g lean beef biltong

Dinner1 x 170g pork chop, on the bone
⅓ cup apple sauce or chutney
1 small baked sweet potato
½ cup braised red cabbage

Dessert or evening snack½ cup rice pudding