How to Lose 10 pounds in 2 weeks with Amy Hendel

 

 

 

 

Amy's Tips:
1. Balanced breakfast to start the day.

2. No eating out - brown bag lunch/prepare dinner yourself

3. Water/unsweetened tea or coffee with skim milk are your "go-to-drinks"

4. Exercise daily to create a big daily calorie deficit.

Natural Diuretics:
Natural diuretics speed up the loss of bloat and water weight and can be found in fruits and vegetables.

- Celery
- Onions
- Eggplant
- Asparagus
- Watermelon

Portion Control
You can use bento boxes or used TV. Dinner trays for portion control.

Breakfast (250-275 calories)
Balanced breakfast - serving of protein/grain/fruit/beverage

Option 1:
     - High fiber waffle with 1-tablespoon peanut butter (90 calories + pb add 90 calories)

     - 4 Oz. Banana slices (60 calories)

Option 2:
     - 1 cup of greek fat free yogurt (100 calories)

     - 4 Oz. High fiber cereal (90 calories)

 

     - 4 Oz./ of blueberries (60 calories)

Option 3:
     - 1 hard boiled egg (77 calories)

 

     - 1 piece whole grain/high fiber toast (90 calories)

 

     - 1 apple (95) calories

 

     - Coffee + skim milk (20 calories)

 

Lunch (target 450 calories):
Large salad with at least 5 different vegetables (2 cups = 100 calories)

     - Dressing (100 calories)

 

     - 2 teaspoons olive oil

 

     - 2 teaspoos balsamic vinegar

 

     - 3 ounces of protein

 

Choose 1 of these choices:
     - Tuna packed in water (100 caloires)

     - 1 grilled skinless chicken breast (100 calories)

 

     - 1 veggie burger, patty (100 calories)

 

     - 1 grilled fish filet (100 calories)

 

     - 1/2 cup brown rice (100 caloires)

 

     (can substitute)

     - 1 slice high fiber bread or serving of corn/peas

or
     - Baked Potato (100 caloires)

     - Water or iced tea

Afternoon snack (target 100 calories):
Include fruits and veggies that act as natural diuretics in your meals, snacks - celery, onion, eggplant, asparagus and watermelon. Limit = 100 calories

     - 1 piece of fruit (100 caloires)
or
     - "diuretic veggie" and 2 tablespoons hummus (100 caloires)
or
     - Fat free greek yogurt (100 calories)

Dinner (target 500 calories):
Large salad with at least 5 different vegetables (2 cups = 100 calories)

     - Dressing (100 calories)
     - 2 teaspoons olive oil
     - 2 teaspoos balsamic vinegar
     - 3 ounces of protein (100 caloires)
     - 1 cup of steamed vegetables (75 calories)
     - 1 small serving fruit (50 calories)
     - Hot herbal tea

 

1,300 total daily calories

 

 

Get more healthy tips at Amy’s website: www.healthgal.com or follow her on twitter at @healthgal1103.

 

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