HELP! I want to lose 4 Kilos in 2 weeks!

Ok….we ALL go through those times in our lives when we are DESPERATE to drop a few! Sometimes we need a harsh diet to whip us into shape & get us back on track. Our plan below does exactly that. It strips down your calorie intake to the bare minimum (1000 – 1500 calories) & amps up your training! Its harsh…& certainly not something we recommend for more than 2 weeks, but it will get you results! 

Lose 4 Kilos in 2 Weeks

Lose 4 Kilos in 2 Weeks

THE RULES

  • It’s not meant to be fun & easy. If it was; everyone would be Miranda Kerr! Losing weight & maintaining it is “work” every single day. A weekend splurge or a trip to Europe can easily put on 2-5 kilos & dinner at a Chinese restaurant can easily serve up 4000-5000 calories. Life gets in the way every single day, so it is about learning skills, changing attitudes and educating yourself on how to navigate through life so you can be the best you!
  • Get a Blood Test. A blood test will help you to understand your hormones, liver/kidney function, mineral levels, blood pressure and whatever else the Doctor deems necessary. For example, you may be deficient in Iron which is causing you to be sluggish or maybe your Thyroid isn’t functioning to its optimum. After this, we recommend seeing a great Naturopath to get the supplements you need to assist you in achieving your goals. We don’t get all the vitamins & minerals we need from our food, so it’s important we add these into our diet.
  • Examine where you go wrong. Are you a binge eater at night? Do you eat too much in the morning? Do you snack all day long? Are you a sucker for simple carbs? What is it that has led you to this place of wanting to lose 5 kilos in 2 weeks? Once you have examined this, create an inspiration board focussing on this goal. If breakfast is an area that you struggle with, find amazing (realistic) breakfast images. If you HATE walking, find a beautiful photo of fit women walking outside or a photo of your dream sneakers. Once you know where you go wrong, write down how you can change it & what that will achieve. For example

PROBLEM

HOW I CAN CHANGE

RESULTS

I binge on Chocolate & Icecream at night. Usually 500-600 calories worth.

  • Not buy it
  • Replace with a prepared fruit platter or Chia Pod
  • Drink a Tea straight after dinner
 

  • I will feel better when I get to bed & sleep better
  • I will feel lighter when I wake up
  • I will be able to lose weight

 

  • Measure & Weight. So many people are AFRAID of the scales. Do not be afraid. I repeat. Do not be afraid. Buy a measuring tape and measure around your belly button line, the widest part of your thigh & the centre of your upper arm. First thing every morning, weight yourself & measure those 3 spots & right it down. Or you can track it in your Calorie Counter App. You will begin to notice trends & there is no better motivator than seeing results.
  • Food is Fuel. From this day forward….see food as fuel. Next time you look at a donut, say to yourself “my body will not benefit one bit from this donut. My mind will be happy for 1 minute and then I will feel like crap”. Next time you are hungry grab an apple and say to yourself “my body will benefit from this. My mind will be unhappy for 1 minute and then I will feel amazing”.

 

FOOD IS GOOD

Losing weight is all about what you put in your mouth. We believe in aiming for 1000 calories a day to lose weight quickly, however, this can easily change depending on your weight, sex, build, gender, work, fitness level, daily activity etc. Please don’t take this as BIBLE as we are all different. Here are the FOOD Rules to follow:

  • See exercise as a bonus and food as the tool to lose weight. People go wrong thinking they can eat a burger because they did a 1 hour workout. Never do this. 
  • You need to plan every single meal that you are going to have. If you go to bed with absolutely no idea what you are having for breakfast you will grab whatever is easy or smash out 4 pieces of toast smothered in Butter. It also helps to remove all temptation from the kitchen.
  • You want foods that are clean, nutritious, simple & low in Sugar/bad fats. If you cannot understand the ingredients, generally you should stay away from it. Stay clear from frozen meals, packaged sauces, creams, bakery temptations (muffins, slices, cakes), anything in a shiny/loud packet (chocolate/chips/lollies) & all Cool Drink/Sugary Juices. 
  • If you are going out, look at the menu in advance & choose what will be equal to 400 calories. Most meals will not be even close to 400 calories, so ensure you only eat half of your meal. It is OK to leave your food! Always use your Calorie Counter app to check out the calories…for example, if you are with friends ordering Dominos Pizza, Google the calories so you can determine what is the best Pizza to order & how many slices you can have. 
  • Try to only have one portion of processed carbohydrates. For example if you have Toast in the morning, do not have any bread or pasta for Lunch & Dinner.
  • Ensure you are eating Vegies, Fruit, Legumes, Meat/Poultry/Wholegrain & Milk/Yoghurt or Alternatives every single day. A balanced diet is a healthy one!
  • Try to have 2 Fists full of Food For Breakfast/Lunch & Dinner. Anymore than this…& you are eating too much. Two fists would equal a 6inch Subway, or a Small bowl of Cereal or 1 Medium Porterhouse Steak with A side Salad. 

 

BREAKFAST IDEAS

300-400 Cal

LUNCH IDEAS

300-400 Cal

DINNER IDEAS

300-400 Cal

SNACK IDEAS

150 Cal

  • 2 Eggs on 1 Piece of Toast with Spinach
  • 1 Small Bowl of Low Sugar Cereal
  • Banana Pancakes (2 Eggs + 1 Banana)
  • Low Sugar Yoghurt with Nuts & Berries
  • Protein Shake
  • Frittata/Omelette
  • Dinner Leftovers
  • Avocado on Toast
  • Toast with Low Fat Spread
  • Breakfast Wrap with Eggs & Spinach
  • Homemade Muffin 

 

 

  • Tuna & Crackers with small Salad
  • Yoghurt with Muesli (Low Sugar)
  • 1 Salad Roll with left over Beef/Chicken
  • Leftover Soup
  • Chicken with Salad
  • Low Ft 6 Inch Subway
  • Bruschetta with Tomato/Onion & Balsamic
  • Bean Burrito
  • Cheese & Tomato Toastie
  • Greek Salad with Low Fat Fetta
 

  • Beef Steak with Sweet Potato 1 Teaspoon of Sour Cream with Salad
  • Fish with Stir-fried Greens
  • Chicken Soup or Minestrone
  • Chicken Breast with Rice & Vegetables
  • Zucchini Pasta with simple Passata and 1 tsp of Parmesan
  • Beef/Chicken Stirfry
  • Seafood with Rice
  • Beef Stew
  • Roast Chicken or Beef with Vegies
  • Bean Salad with Pork
 

  • 1-2 Pieces of Fruit
  • Berries drizzled with Organic Honey
  • Vegetable sticks and ¼ cup hummus
  • Handful of Nut/Seeds with Low Sugar Yoghurt. We love Jalna A2 Yoghurt.
  • 2 Blocks of Cheese
  • 2 Corn Thins with 1 teaspoon of Nut Spread. We love Mayvers. 
  • Freshly Squeezed Juice or Smoothie
  • 4 squares dark chocolate
  • Chia Pod
  • Raw Brownie
  • Raw Protein Ball

 

FLUIDS 

Quit Alcohol; Every glass is unnecessary calories with 0 nutrients. Coffee is fine – just 1 a day. Drink as much Tea as possible. Drink atleast 2 litres of water a day. Water is SO IMPORTANT!

EXERCISE

  • Do something ACTIVE 5 days a week. Try to ensure at least 2-3 of those are very high intensity where you burn around 350 calories. Combining Cardio with some Weight Training is also advised. Investing in a Calorie Counter watch will make it easier to see what you have burnt! Ideas include: 
    • Personal Training Session
    • Walk/Run/Jog Outside
    • Group Fitness Class
    • Weights Session
    • Home Workout DVD
    • Cardio Session
    • Outdoor Bootcamp
    • Crossfit
    • Pilates/Yoga
    • The Jungle Body Classes
    • High Intensity Cleaning at home
    • High intensity Gardening at home
  • Invest in your fitness
    • A Personal Trainer is the best investment you can make for short term weight loss goals. They can push you like you would never push yourself. You will see & feel the results! They also can educate you so that you can master your own workouts without them.
    • Join an amazing Gym or Find a Group Fitness Instructor you LOVE! Having a place to go with a timetable that works for you is worth any drive!

Keep your calorie intake low, your nutrition intake high plus a whole lot of “wurking” out…. 

Let us know how you go Jungle Bodies! 

 

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