Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set. Joanna Hall

Suggested activity zone 10-minute walk (step target 1000) Bedtime drink chamomile tea, hot milk or soya milk, or hot water and lemon

       TOP FRUIT

      Not all fruit are created equal when it comes to cutting calories and boosting nutrients. The list below features the top water-dense fruits and what constitutes a serving of each.

Fruit	1 serving
Kiwi	2 fruits
Strawberries	large cup
Orange	1 large
Melon (any variety)	cereal bowl
Grapefruit	large cup
Raspberries	large cup
Pears	1 large
Grapes	large cup
Blueberries	large cup

       DAY 2

      Today’s mantra: Every small thing I do matters.

      Today’s step target: 8000

      Tip/testimony from volunteer: It was hard to fit in all the walks with my day-to-day lifestyle but I adapted the activity zones to suit my own life and made sure I fitted in as much activity as possible. I definitely feel fitter. Melanie, 39

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water
	3 rye crispbread with 1 mashed banana and
	2T peanut butter cup of tea or coffee
Mid-morning spruce juice	choose a juice from those listed on page 14
Suggested activity zone	15-minute walk (step target 1800)
Lunch	1 glass of water a lunch from the options suggested
Mid-afternoon snack	2 glasses of water
	snack a snack from the options listed
Suggested activity zone	20-minute walk (step target 2500)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting Soup
	2 glasses of water a Starch Curfew meal from the selection in this book
Suggested activity zone	15-minute walk (step target 1800–1900)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

       TIPS ON WALKING TECHNIQUE

      Start slowly to give your body a chance to adapt to the demands of walking. Once you’re in full swing, bear in mind the following tips:

       Land on your heel and roll through to push off with the forefoot

       Don’t overstride – shorter, quicker strides are more natural

       Keep your abdominals gently contracted, your chest lifted and shoulders relaxed as you walk

       Swing your arms with approximately a right angle at the elbow joint, swinging them faster to speed up your walking pace.

       DAY 3

      Today’s mantra: I feel energized

      Today’s step target: 9000

      Tip/testimony from volunteer: Read the whole day’s eating plan first thing so you have time to stock up and/or make contingency plans for anything you don’t like to eat or won’t have time to cook. Sam, 33

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises (see page 22)
Breakfast	2 glasses of water fruit and yoghurt: chop up 1 apple, 1 peach, 1 pear and 1 plum (or substitute ⅓ cup of red grapes for any of these), add a 4oz pot of natural yogurt and sprinkle with a tablespoon of sunflower seeds
Mid-morning spruce juice	choose a juice from those listed on page 14
Suggested activity zone	15-minute walk (step target 1800–2000)
Lunch	1 glass of water a lunch from the options suggested on pages 71–9
Mid-afternoon	2 glasses of water
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