Below is your weekly walking schedule and meal plan!
To lose weight we should be taking 10,000 steps a day and by making the effort to walk more your body can use up these extra calories – no trouble! Add to that a calorie-busting, low carb eating plan and you’ll soon see the pounds drop off.
On this plan you’ll be eating around 350 calories for breakfast, another 400 for lunch and 600 for dinner, which you should eat no later than 7pm plus a 100 calorie snack.
Walking tips:
Walk so the ball of your foot hits the floor first and keep your shoulders rolled back, arms and hands loose.
Wear loose comfortable clothing and as you build up pace, use your arms to power you along.
You’ll use 50% more energy by walking on an uneven surface and to monitor how fast you’re moving count the number of steps you take in a minute and divide by 30. So, if you take 120 steps in a minute you’re walking at 4 miles per hour.
Here’s your weekly exercise and meal plan…
Day one:
Breakfast – 30g wholewheat cereal, 3 tbsp skimmed milk, 1 tsp raspberries.
Lunch – 2 slices cooked chicken, lettuce, celery, green pepper and tomato slices, with 1 tsp fat free oil dressing.
Dinner – 1 salmon filled, brushed with 1 tsp pesto pan fried for 7-10 minutes, served with 3 tbsp each broccoli and sweetcorn.
WALK IT OFF
Shake your legs and arms off, and then start to walk gradually building up to a faster pace, without breaking into a jog. Walk like this for 10 minutes, slow down for two minutes, then speed up again for 10, rest for two more, repeat once more.
Day two:
Breakfast – Spring smoothie made from 1 tub natural yoghurt, 1 small chopped mango, handful raspberries, and 120ml skimmed milk.
Lunch – 1 tin tuna canned in sunflower oil, drained and flaked and tossed together with 1Ž2 bag mixed salad leaves, red onion and tomato slices and 2 tsp salsa.
Dinner – 1 lean lamb chop, 2 tbsp each courgettes and sweet corn.
WALK IT OFF
Walk at a fast pace for 10 minutes, rest for two, walk fast for 15, rest for two, walk fast for 10, rest for two and repeat once more.
Day three:
Breakfast – 1 slice granary toast spread with 1 tbsp peanut or almond butter, 1 apple.
Lunch – 1 carton tomato and basil soup, topped with 1 tbsp grated parmesan cheese, small green salad drizzled with 1 tsp oil free dressing.
Dinner – 1 cod fillet brushed with olive oil, baked for 20 mins with 1 tin chopped tomatoes with herbs, 1 each small green and red pepper chopped. Serve with 3 tbsp cooked weight couscous.
WALK IT OFF
Walk fast for 15 minutes, rest for two, walk fast for 20, rest for two, walk fast for 15, rest for two. Repeat once more.
Day four:
Breakfast – 3 tbsp strawberries drizzled with 3 tbsp orange jucie, 1 tsp honey and handful granola.
Lunch – 1 wholemeal pitta filled with 2 slices cooked chicken, 1tbsp hummus, lettuce and green pepper slices.
Dinner – Chicken with paprika – Brush 1 medium chicken breast fillet with 1 tsp oil and 1Ž2 tsp hot paprika, and pan fry for 20 mins, toss together with 3 new potatoes, cooked and halved, 2 handfuls fresh spinach, 1 tsp each olive oil and pine nuts.
WALK IT OFF
Walk fast for 10 minutes, slow for two, walk fast for 10, slow for two, repeat twice more.
Day five:
Breakfast – 2 eggs scrambled with 2 each chopped cherry tomatoes and mushrooms. 1 wholemeal roll.
Lunch – 1 fillet smoked mackerel fillet, lettuce, cucumber and green pepper slices, 2 tsp potato salad.
Dinner – Prawn and veggie stir -fry – stir-fry 1 small pack stir-fry veg in 1 tsp sesame or vegetable oil for 2-3 mins. Add handful cooked prawns, 3 tbsp ready to eat egg noodles, 1 tsp cashew nuts and dash of sweet chili sauce.
WALK IT OFF
Walk fast for 15 minutes, walk at a slower pace for 30 mins, slow for 2, repeat once more.
Day six:
Breakfast – Half wholemeal bagel, spread with 1 tbsp low fat soft cheese, 3 slices wafer thin smoked salmon. Handful grapes.
Lunch – Bean and rice salad – Mix 4tbsp cooked brown rice with small tub mixed bean salad, 2 sliced spring onion 1Ž2 red pepper diced, 1 tsp fat free dressing. 1 wholemeal pitta.
Dinner – Salmon shish – Cube 1 large salmon fillet and place on skewer with baby plum tomatoes, red pepper chunks and courgettes. Brush with olive oil and grill for 7-10 mins. Serve with green salad drizzled with fat free dressing.
WALK IT OFF
Walk fast for 10 minutes, slow for two, walk at a slower pace for 45 minutes, slow for two, walk fast for 10 minutes, then rest.
Day seven:
Breakfast – 1 small bowl porridge made with 3tbsp skimmed milk, 1 tsp honey and handful blueberries.
Lunch – slice wholemeal toast spread with 1Ž2 mashed avocado.
Dinner – 1 medium steak or tuna fillet brushed with olive oil, pan fried for 7-10 mins, served with 3 tbsp sweet potato mash, 3 tbsp each broccoli and carrots.
WALK IT OFF
Walk fast for 10, slow for 2, walk fast for 20, walk slow for 2, walk fast for 20, slow for 2, walk fast for 20, then cool down.
Choose a healthy snack – one each day
1 small banana
1 oat cereal bar
Handful nuts and raisins
2 tsp. salsa with veggie sticks
1 oat cake with fruit spread
2 pears
Handful grapes
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