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Weight loss 100% right way .pdf


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Weight
loss 100%
right way

Time to go run the calories away, do away with all
the numbers stalking you, throw out the bad habits
and excess weight
1. By drinking or eating habits
2. By hard work or gym
3. By use of machine
So no. 1 and 2 are very very natural but no. 3 is technological way.
Everyone knows about tips no. 2 , so it is no need to discussion about it.
We will discussion about no.1 and 3.so lets go to no. 1 discussion:
We will go to 7 days eating plan, lets go …..

Day 1
Breakfast
• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch
• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1
teaspoon light mayonnaise, mustard, lettuce
• 1 stick part-skim mozzarella string cheese
• 2 kiwifruits
Dinner
• 4 ounces broiled flounder or sole
• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese,
broiled until just golden
• 1 cup cooked couscous
• 1 cup steamed broccoli
• 1 fat-free pudding cup

Day 2

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon light margarine
Lunch
• 1 cup vegetarian vegetable soup
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa
• 6 ounces light yogurt
• 15 grapes
Dinner
• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and
grill.
• 1/2 cup vegetarian baked beans
• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch
Of dill

Day 3
Breakfast
• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fatfree milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Lunch
• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup
sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise,
and 1 tablespoon fat-free sour cream. Serve over lettuce.
• 1 banana
Dinner
• 4 ounces steamed shrimp
• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour
cream
• 3 cups spinach, steamed
• 1 low-fat frozen fudge bar

Day 4
Breakfast
• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce
shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
Lunch
• 1 cup tomato soup
• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon
horseradish, mustard, tomato slices, lettuce
• 1 cup raw veggies
• 1 pear

Dinner
• 3 ounces poached salmon
• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons
fat-free dressing (no more than 30 calories per 2 tablespoons)
• 3/4 cup cooked brown rice
• 1/2 cup pineapple chunks in juice

Day 5
Breakfast
• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free
milk
Lunch
• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat
tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and
another tortilla; microwave 45 seconds on High.
• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1
tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
• 1 grapefruit
Lunch
• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange
sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon
vinegar. Serve over salad greens.
• 1 mini whole wheat pita
• 1 pear
Dinner
• 3 ounces broiled or grilled flank steak
• 1 baked sweet potato with 1 teaspoon light margarine
• 1 cup steamed zucchini
• 1/2 cup pineapple chunks in juice
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
• Cucumber spears
Dinner
• 3 ounces roasted pork tenderloin
• 1 cup baked acorn squash, mashed with a pinch of cinnamon
• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing
• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

Day 6
Breakfast
• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with
1/2 sliced banana

• 8 ounces fat-free milk
Lunch
• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1
tablespoon light mayonnaise, mustard, and cucumber and onion slices
• 10 baby carrots
• 6 ounces light yogurt mixed with 1/2 banana
Dinner
• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked
turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat throu
• 3 cups spinach, steamed
• 1 medium apple

Day 7
Breakfast
• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1
tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
• 1 grapefruit
Lunch
• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange
sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon
vinegar. Serve over salad greens.
• 1 mini whole wheat pita
• 1 pear
Dinner
• 3 ounces broiled or grilled flank steak
• 1 baked sweet potato with 1 teaspoon light margarine
• 1 cup steamed zucchini
• 1/2 cup pineapple chunks in juice
If not possible to maintain above description then take a action to the next step
must.
If not possible to maintain above description then take a action to the next step
must.

Green tea
Green tea is more than just green liquid. Many of the bioactive compounds in the
tea leaves do make it into the final drink, which contains large amounts of
important nutrients. It is loaded with polyphenols like flavonoids and catechins,
which function as powerful antioxidants

The catechins in green tea may inhibit the growth of bacteria and some viruses.
This can lower the risk of infections and lead to improvements in dental health, a
lower risk of caries and reduced bad breath.see more
Some of world famous green tea list : (100% trusted amazon product)
1. Jade Leaf
2. CCnature
3. Matcha Green tea
Now next step to action, this is lose weight by use of machine, lets go :
1.
2.
3.
4.

Slim Belt & Vibration Massager(1)
Slim Belt & Vibration Massager(2)
Beauty machine
Panda box

Get regular update and win a
free weight loss Ebook click
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