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Things You’ll Need

  •  Whole-grain cereal
  •  Almond milk
  •  Natural yogurt, flavored or plain
  •  Honey
  •  Mixed berries — fresh or frozen blueberries, strawberries, raspberries
  •  Eggs
  • Bagged spinach
  •  Tomatoes
  •  Lean low-sodium meat — chicken, flank steak, turkey, salmon
  •  Mixed veggies — romaine lettuce, cucumbers, cherry tomatoes, celery, carrot sticks
  •  Sugar-free gelatin
  •  Almonds, raw, unsalted
  •  Avocados
  •  Lemon, fresh or bottled
  •  Extra virgin olive oil
  •  Green tea
  •  Jump rope
  •  Supportive running shoes
  •  Workout DVD (optional)
Step 1Eat either 1 cup of whole-grain cereal with almond milk, 1 cup of yogurt flavored with honey and mixed berries, or an egg-white omelet cooked with chopped spinach and tomato for breakfast.

Yogurt is a great breakfast option.
Step 2Consume a low-calorie, high-energy lunch of either 4 oz. of grilled chicken breast with 1 cup of chopped cucumbers and tomatoes, two hard-boiled eggs with celery and carrot sticks, or 4 oz. of lean turkey with carrots and cherry tomatoes.

Hard-boiled eggs are a good source of protein.
Step 3Eat a balanced dinner, choosing one of the following options: 5 to 8 oz. of grilled flank steak with chopped salad, 6 oz. of grilled chicken with 1 cup of steamed spinach, or 5 oz. of grilled or baked salmon with 1 cup of steamed spinach.

Try this flavorful and easy-to-make baked salmon recipe.

Protein keeps you satisfied.
Step 4Eat two snacks each day. Snacks can include 1 cup of mixed berries, a 5-oz. serving of sugar-free gelatin, 20 almonds, or 1 cup of avocado sliced and served with lemon and a small pinch of salt.

Berries are rich with antioxidants.
Step 1Warm up your body for exercise. Lightly jog in place for one minute. Complete one minute of shoulder circles by swiftly rotating your shoulders in a counterclockwise motion.

Get laced up and prep for exercise.
Step 2Jump rope for five to 10 minutes twice a day.

Jump rope twice a day.
Step 3Run on a treadmill or running path for 20 minutes or complete 20 minutes of a high-intensity workout DVD. Your target heart rate should be above 150 beats per minute.

20 minutes of cadio.


Step 4Cool down with light stretching to help relax muscles and stop buildup of lactic acid in your legs.

Cool down with light stretching.

  • Enjoy Fast & Lasting Results with

Tips & Warnings

  • Do not consume any alcohol or calorie-laden beverages.
  • Do not do more than 20 minutes of cardio a day, as the calorie consumption is not enough to maintain extended exercise.
  • Consult a doctor if you have any existing health problems before starting this or any diet. Do not continue this short-term weight loss program for more than 14 days.
  • This type of diet and exercise program is designed for the short term; regular diet and exercise is advised after the two week period.


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