4 WEEK WEIGHT LOSS PLAN
Hi Xinchers! The 4 WEEK WEIGHT LOSS PLAN begins this week to help you on your weight loss journey. Eating right and working out are very important but consistency is the key. The goal this week is to EAT CLEAN, which basically means, only eat salads, veggies & fruits. This is only a guide so workout when you can for a total of 1hr a day. Drink 8 -12 glasses of water and eat your last meal of the day between 6pm - 8pm. Week # 1 will start with INTERMITTENT FASTING from Monday to Sunday. * AM - drink 2 glasses/16 0z of warm water & 1 lime or lemon * AM - Workout or Walk for about 15-20mins * AM - Drink water or Tea until 12 noon * 12 PM - Meal #1 - Eat a Salad and protein. Crowd out your plate with salad * Keep drinking water throughout the day * 3PM - Eat a small snack - nuts, fruits or veggies * 4pm or 5pm - 30mins Workout & Use weights if possible * 6pm - Meal #2 - Eat a Salad, Veggies and protein. Crowd out your plate with salad * 8pm - Eat a small snack - nuts, fruits or veggies * 10pm - 11pm - Bed Time THINGS TO DO: - DRINK LOTS OF WATER - Drink homemade teas with Honey - Make your own sauces & dressings with an array of herbs, lemon, lime, garlic, olive oil, and/or apple cider vinegar DON'T EAT THE FOLLOWING: - DO NOT eat rice, pasta, bread, or potatoes - DO NOT use store bought sauces as some are high calories per serving - DO NOT drink soda or juices
5 HEALTHY EASY SALAD RECIPES
This video by TheSeriousfitness on YouTube has 5 healthy easy salads which can be prepared quickly and can be eaten for Lunch or Dinner. I've tried them all and added Apple Cider Vinegar to the salad dressing.
GARLIC GRILLED SHRIMP IN 10 MINUTES
This Garlic Grilled Shrimp recipe by Downshiftology on YouTube is delicious. Instead of using skewers, I made the shrimp in a Wok, added broccoli and finished the meal off with a nice Kale salad. I also crowded out my plate with kale salad and put the shrimp on top! Adding onions, bell peppers, carrots, cucumbers, tomatoes, celery & avocado to the kale salad beefed it up and made the meal very filling!
TUNA SALADS PREPARED 4 WAYS
The Tuna salad recipes are so quick and easy to make. I also made a separate bowl of kale salad, placed the salad on a plate covering my plate, then added the Tuna salad on top. This is extremely filling for lunch. You can also swap out the Tuna with chicken. Video by TheSeriousfitness on YouTube.
5 Healthy Chicken Recipes
Mouth watering healthy chicken recipes for dinner. Take your pick! Pair the recipes with salad and veggies. No rice, potatoes, or bread this week. recipes by Goodful
AIR FRYER SALMON IN 15 MINUTES
I've found that Air Fryer cooking has made my life so much easier!! I throw my meat and veggies in the air fryer and dinner is done in 15 minutes!! There are many videos on YouTube with great recipes and one of my faves are video recipes by Downshiftology. Lisa does an amazing job with showing how to prepare delicious meals. In this video learn how to make Air Fryer Salmon.
