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Shrink your body in 7 days!Left your diet to the last minute? No worries. Shrink your body in just a week with this diet and exercise plan.  You could lose up to 7lbs in a week. 

The 7-Day Diet 

Drink

Water, tea (fennel, green or black), coffee with skimmed milk (no sugar)

The super breakfast

Begin each day with a 40g bowl of muesli. Make it with 500g fine oats, 100g flaked almonds, 100g broken walnuts, 100g chopped hazelnuts and 50g each of sunflower and pumpkin sesame seeds. Store in a snap-shut container. Serve with skimmed, soya or almond milk and add 1dsp of low-fat yogurt.

Day 1

Breakfast

40g muesli

Lunch

Wholemeal pitta bread filled with houmous and salad. Large peach

Snack

50g pack of unsalted peanuts

Dinner

Mixed vegetable and chicken stir-fry, with a small serving of noodles and a salad of grated raw carrot and chunks of fresh melon, sprinkled with fresh mint leaves

Snack

Small bunch of grapes

 

Day 2

Breakfast

40g muesli

Lunch

Granary sandwich of mashed banana and low-fat cream cheese

Dinner

Pan-fried salmon fillet with 2 baby new potatoes, spinach, tomato and onion salad. Fruit smoothie – put chopped mango and kiwi into a blender with 200ml skimmed milk

 

Day 3

Breakfast

40g muesli

Lunch

Ham (2 slices) OR cheese (30g Edam) salad. Punnet strawberries

Snack

Fresh fruit and low-fat yogurt

Dinner

Tuna pasta bake – add a small tin of tuna and 180g cooked pasta to a dish and cover with a low-fat white sauce. Add 1tbsp sweet corn and bake until bubbling. Serve with a large mixed salad. Low-fat fruit yogurt

 

Day 4

Breakfast

40g muesli

Snack

30g pack of mixed nuts and raisins

Lunch

Cottage cheese and walnut sandwich, with 2 slices multigrain bread. 1 piece of fruit

Dinner

Oven-roasted chicken, baked with a little oil and honey. Serve with green vegetables and 2tbsp herbed rice. Peach and a pear

 

Day 5

Breakfast

40g muesli

Lunch

Tuna (small tin) or ham (100g) salad

Dinner

Pitta bread pizza – slice a pitta bread in half, drizzle olive oil over both bases and top with a thin layer of basil pesto, 2tbsp chopped tomatoes, olives, garlic, thin layer of tuna or prawns and top with 30g grated mozzarella and drizzle with oil. Bake in hot oven for 10 minutes. Serve with a bowl of raw veggie sticks and houmous.

 

Day 6

Breakfast

40g muesli

Lunch

2 multigrain Ryvitas topped with 2 thin slices Edam and sliced tomato

Dinner

Oven-roasted cod fillet, served with 2 baby new potatoes, green beans, salad with extra virgin olive oil and lemon juice dressing. Small punnet strawberries

 

Day 7

Breakfast

40g muesli

Lunch

Large mixed green salad with parmesan shavings and a balsamic vinaigrette dressing

Dinner

Chicken kebab – grilled skewers of chicken breast, red and green peppers, red onion and button mushrooms with chilli satay sauce and green salad

 

Get Slim Workout

Turbocharge your weight loss with this  easy exercise plan. Include a 15-minute brisk walk everyday

Day 1

Hold on to a chair. Swing each leg forwards and backwards for 8 reps

Holding onto a chair, slowly bend at the knees, staying on your toes then return to standing. Do 2 sets of 10 reps

Day 2

From all fours, lower and raise your chest using your arms for 10 reps

Lie on your front with arms by your side. Slowly lift and lower your upper body. Hold each raise for 10 seconds. Do 2 sets of 6 reps

Day 3

From a press-up position, extend one leg back with your toes just touching the floor. Go down into a press-up and raise your leg 10 times. Repeat on the other side

Keep the leg extended and circle 10 times one way and 10 times the other way

Day 4

Power walk only

Day 5

Lie on your side, leaning on your forearm. Lift your hips off the floor. Do 2 sets of 6-8 reps

Sit on your bum and lean back on your forearms. Scoop in your tummy, bring your knees up and to your chest then drop so toes tap the floor. Do 20-30 reps quickly

Day 6

Lie on one side, resting on your elbow. Lift top leg and move in small circles, 10 clockwise and 10 anticlockwise. Repeat.

Lie as before and lift the lower leg off the ground. Move in small circles. Repeat on the other side

Day 7

Power walk only