You must drink 2 to 3 litres of water every day to help reduce puffiness.
Begin your exercise regime of one hour per day. If the hour isimpossible for you to do, do half an hour. Brisk walking, running, cycling or an aerobics class are all ideal. Swimming is good for your heart but not as effective for weight loss.
BREAKFAST
One omega-3 eggprepared without butter or oil. The egg may be boiled or scrambled with a small amount of olive oil brushed on to the pan
(80 calories) 225g/8 oz plain low-fat yogurt (80 calories)225ml/8 fl oz green tea 1 large glass of water.
MORNING SNACK:
55g/2 oz of low-fat cheese. (150 calories)
Several glasses of water over the course of the morning.
LUNCH:
1 (115g/4 oz) can of tuna or salmon, drained, with lemon and pepper (dont add salt as this increases water retention). It has 196 calories per 85g/3 oz can; draining it reduces the calorie count to 150 (150 calories.) A large glass of water.
AFTERNOON SNACK:
225g/8 oz of low-fat calcium-enriched cottage cheese with 70g/21/2 oz of raw cauliflower or broccoli spears (200 calories.) Several glasses of water over the course of the afternoon.
DINNER:
150g/51/2 oz of salad greens with 1 tablespoon of Ginger Soy Dressing (see Recipe box)115g/4 oz of baked or grilled fish or shellfish (may be brushed lightly with olive oil). A 70g/21/2 oz serving of broccoli, spinach, green beans, or asparagus. Steamed, and topped with lemon juice only (485 calories total.)A large glass of water.
BEFORE BED:
225g/8 oz of plain low-fat yogurt (80 calories)
Total calories: 1,225
Total protein: 105 grams
Total calcium: 1,300 mg
Monday :
Breakfast : Low fat yogurt
Lunch : Fruit salad
Dinner : seafood soup
Thuesday :
Breakfast : Starbucks skinny vanilla latte (100)
Lunch : tuna salad
Dinner : Sushi
Wednesday :
Breakfast : Low fat yogurt
Lunch : steamed veggies
Dinner : Crème brûlée
Thursday :
Breakfast : Starbucks nonfat iced caramel macchiato
Dinner : Green tea with 2 macaron from Pierre Hermé
Friday :
Breakfast : Low fat yogurt
Lunch : French omelette au fromage
Dinner : a piece of fruit
Saturday :
Breakfast : Low fat hot chocolate
Lunch : skipped
Dinner : Potato grâtin
Sunday :
Breakfast : Tea with non fat milk and a croissant
Lunch : roasted chicken breast
Dinner : Pumpkin pie