10 EASY Ways to Lose Weight & Get Healthy!

10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet, Food, Health Coach

1. Don't skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. Check outfive healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating heathily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A DAY.

4. Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it's warm or you're exercising

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, andbeans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.

8. Use a smaller plate

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full

9. Don't ban foods

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don't stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

A 7-Day, 1200-Calorie Meal Plan (Day-7)

A 7-Day, 1200-Calorie Meal Plan (Day-7)

Day 6 of 1200 Calorie Meal Plan for Lose 20 Pounds weight

Breakfast

• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

• 1 grapefruit

Lunch

• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

• 1 mini whole wheat pita

• 1 pear

Dinner

• 3 ounces broiled or grilled flank steak

• 1 baked sweet potato with 1 teaspoon light margarine

• 1 cup steamed zucchini

• 1/2 cup pineapple chunks in juice

A 7-Day, 1200-Calorie Meal Plan (Day-6)

Day 6 of 1200 Calorie Meal Plan for Lose 20 Pounds weight

Day 6

Breakfast

• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

• 8 ounces fat-free milk

Lunch

• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

• 10 baby carrots

• 6 ounces light yogurt mixed with 1/2 banana

Dinner

• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

• 3 cups spinach, steamed

• 1 medium apple

Follow me for Day-7 of Diet planning

A 7-Day, 1200-Calorie Meal Plan (Day-5)

Day 5 of 1200 Calorie Meal Plan for Lose 20 Pounds weight

Day 5

Breakfast

• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

Lunch

• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; micro wave 45 seconds on High.

• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

• Cucumber spears

Dinner

• 3 ounces roasted pork tenderloin

• 1 cup baked acorn squash, mashed with a pinch of cinnamon

• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing

• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

Follow me for Day-6 of Diet planning

Day 4 of 1200 Calorie Meal Plan for Lose 20 Pounds weight

Day 4 of 1200 Calorie Meal Plan for Lose 20 Pounds weight

Breakfast

• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

• 1 cup tomato soup

• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce

• 1 cup raw veggies

• 1 pear

Dinner

• 3 ounces poached salmon

• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

• 3/4 cup cooked brown rice

• 1/2 cup pineapple chunks in juice

Follow me for 5 - Day of Diet planning

Day 3 of A 7-Day, 1200-Calorie Meal Plan

A 7-Day, 1200-Calorie Meal Plan

Day 3

Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

• 1 banana

Dinner

• 4 ounces steamed shrimp

• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

• 3 cups spinach, steamed

• 1 low-fat frozen fudge bar

Follow me for day-4 of Diet Planning

Day 2 of 1200 Calorie Meal Plan for Lose 20 Pounds weight

A 7 Day - 1200 Calorie Meal Plan For Lose 20 Pounds Fast

Breakfast

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.

• 1/2 English muffin spread with 1 teaspoon light margarine

Lunch

• 1 cup vegetarian vegetable soup

• 1 veggie burger in a mini whole wheat pita with lettuce and salsa

• 6 ounces light yogurt

• 15 grapes

Dinner

• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.

• 1/2 cup vegetarian baked beans

• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

Follow me for Day 3 of Diet Planing

A 7-Day, 1200-Calorie Meal Plan

Follow this and you'll slim down fast and still feel satisfied.

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

• 1 stick part-skim mozzarella string cheese

• 2 kiwifruits

Dinner

• 4 ounces broiled flounder or sole

• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

• 1 cup cooked couscous

• 1 cup steamed broccoli

• 1 fat-free pudding cup

Follow me For Diet in Day 2

diet plan that works for EVERYONE

Menu ingredients

The diet plan that works for EVERYONE: From office workers to menopausal women, newlyweds to fitness fanatics, expert reveals what you should be eating depending on your age and lifestyle

Serves

• Fruit and vegetables

·         150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed

·         100g/3½oz long-stem broccoli, trimmed and cut into short lengths

·         1 small onion, half thinly sliced, half finely chopped

·         1 small eating apple, cored, halved and thinly sliced

·         100g/3½oz cherry tomatoes, halved

·         3 heaped tbsp roughly chopped fresh coriander

·         ½ lemon, juice only

·         1 onion, sliced

·         2 garlic cloves, crushed

·         3 heaped tbsp. chopped flat leaf parsley, to garnish

• Tins, packets and jars

·         80g/2¾oz whole rolled porridge oats

·         ½ chicken stock cube

·         400g tin chopped tomatoes

·         2 x 400g tins cannellini beans, drained and rinsed

·         2 tsp prepared English mustard

·         400ml/14fl oz pork or chicken stock, made with 1 stock cube

• Cooking ingredients

·         15g/½ozoz flaked almonds, toasted

·         2 tsp medium curry powder

·         1 bay leaf

·         low-calorie cooking spray

·         15g/½oz flaked almonds, toasted

·         salt and freshly ground black pepper

·         low-calorie cooking spray

·         2 tsp smoked paprika

·         ½ tsp hot chilli powder

·         2 tbsp tomato purée

·         salt and freshly ground black pepper

• Dairy, eggs and chilled

·         200ml/7fl oz semi-skimmed milk

·         150g/5½oz fat-free natural fromage frais

·         4 tbsp fat-free natural yoghurt or fromage frais, to serve

• Meat, fish and poultry

·         1 chicken breast, boned and skinned

·         250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces

·         150g/5½oz gammon steak, all visible fat removed, cut into 2cm/1in pieces

• Other

·         75g/2½oz wholegrain long-grain rice

Orlistat (Xenical)

How it works: 

XENICAL (Orlistat): Used with a Reduced-Calorie Diet to Help Lose Weight and in Overweight People who may also have Diabetes, High Blood Pressure, High Cholesterol, Or Heart Disease.

“Although, your health condition may impact your everyday life, do not let it define who you are.” XENICAL (orlistat) (prescription and nonprescription) is used with an individualized low-calorie, low-fat diet and exercise program to help people lose weight. Prescription XENICAL (orlistat) is used in overweight people who may also have high blood pressure, diabetes, high cholesterol, or heart disease. XENICAL (orlistat) is also used after weight-loss to help people keep from gaining back that weight. Xenical (orlistat) is in a class of medications called lipase inhibitors. It works by preventing some of the fat in foods eaten from being absorbed in the intestines. This unabsorbed fat is then removed from the body in the stool. Thanks and may you have a good understanding about this drug— XENICAL (orlistat). You may want to share this book with your family and friends who may be in need of help and would want to use this medicine. Take care, and as always, be well!

The Health Express Service includes:

• Discreet and private packaging
• Free consultation and delivery
• Professional patient support
• Only MHRA approved medication

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