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Tee Salmon

How to lose two-four pounds this week, healthfully and successfully!

NOTE:  All the recipes here can be found at www.justloseit.com/blog under recipes.

 

I get this a lot: “How? How do I lose this weight?”  My answer: “You do it every day, seven days a week!”  That’s what I say, that’s what I write about, that’s what I teach, and that’s what I repeat and repeat and repeat.  Every so often, I can’t help thinking, “Aren’t they tired of hearing me say the same thing, every week, in 100 different ways?  They must be! I know I get tired of hearing myself!” Well, apparently they don’t because they keep coming back!  As for me, I feel compelled to repeat the message as many times and as many ways as I possibly can because it takes only that one time for something to click, and it’s different for everyone. Since I don’t know which answer will resonate with you, I keep on trying to find the words that will penetrate your consciousness.

 

The work you are doing is difficult and tiring for you and your family and friends. What? Yes. Your family and friends are tired of hearing perpetual complaints about your body and your health, and the never-ending diet plans that never end your weight problem. But more importantly, aren’t you tired of it too?  Aren’t you tired of dreaming about what it would be like to be slim and healthy, yet not really understanding how to do it?

 

Well, I think today would be a good time to get started, what do you think?  Right now, this moment, on a Thursday night, or Friday morning, before the weekend begins.  If your mind instantly filled with excuses as to why right now is not the time, you need to ask yourself why you do this?  Why are you thinking of a million different reasons to prove that this moment is not a good one.  Isn’t this one of the things that occupies most of your thoughts throughout the day?  Don’t you constantly berate yourself for not looking the way you wish you looked? Don’t you dream about finally shedding the weight and starting life as a thin, healthy, happy you?

 

I can only say that if it is that important, then why won’t you start with me right now?  Really, right this minute.  This is what I will do-and I don’t tend to do this often-but for you, right now, if you are willing and ready to start losing that weight, (and not just a few pounds, but all of it), I will do this for you.  I will write out what you should eat for an entire week. All you have to do is follow directions.  Think of it as a prescription.  I will write down what you should eat for seven consecutive days: breakfast, lunch, and dinner.  If you follow it, I guarantee that you will lose anywhere from two to four pounds, perhaps more.  So, I ask you, once again, “Are you ready to get started?” If you’re ready, then read on; if you’re not, then save this e-zine for the moment you are finally tired of spinning your wheels, when you are really tired of false promises to yourself, when you are tired of always losing and gaining back the same few pounds.  So, ready? On your mark, get set, go!

 

Day One

Please plan ahead for some of these meals, so you have the food and ingredients available to make this go smoothly.  I will be using recipes from the “My Favorite Foods” e-zine section, so you will have all of the recipes available. Prepare them the night before to make everything easier.

 

Before you get up, I want you to hang in bed for a minute.  I want you to contemplate the day, your day and I want you to feel yourself having self control.  I want you to feel self-assured that today you are taking your first real steps to finally doing this.  Let yourself stay there a few minutes, let it seep into your consciousness that for today, no matter what happens, you know you can stay on track.

 

Upon waking, please don’t go flying through your daily routine.  Be a bit more mindful so you and really think about everything you start to put into your mouth so you don’t automatically eat the things you normally, or habitually, eat before you know what has happened.

 

Breakfast:  7-9 a.m.

Start this day off with a cup of tea and a bowl of high fiber cereal. I like the Kashi brands mixed with some almonds milk (you can use soy, and if you must, some organic nonfat milk) Please add some blueberries or any berry you like.  Make this a nice big bowl but don’t fill it up twice!

 

I want you to make sure you have your lunch prepared, or at least planned.  You can make most of this the night before, so it won’t be a big deal to take to work or just pull out of the fridge at noon.

 

Plan to drink at least two bottles of water between breakfast and lunch!  No excuses; just do it!

 

You should have lunch about four or five hours after breakfast, no later!

 

Lunch should be light and easy.

For the first day, lets have a nice “Chickpea Salad.”

Make sure you drink a bottle of water with your lunch and enjoy every bit of your salad.

 

For an afternoon snack, about three hours after eating, only if you need something, please have a pear.  And make sure to drink another three bottles of water before dinner.  The water is key to helping you lose this weight, so please be methodical about this.

 

Finally it’s time for dinner; let’s have the “Salmon Cilantro with Grilled Veggies!”  If you don’t like salmon, you can substitute a small piece of organic chicken.  (Make enough to pack up for lunch tomorrow.)

 

You should end your meal feeling just fine, not stuffed and not starving, just fine.  Keep your evening meal small, perhaps placing your entire meal on an appetizer plate.  It is really all you need, especially before you go off to bed.

 

Remember, you have to feel just a little bit hungry right before you go off to bed, that’s how you know you’re losing.

 

Have nothing to eat after dinner except another bottle of water or a cup of soothing tea.

 

Before you fall asleep tonight, please reflect on this day.  Feel how good and confident you feel and how calm and self-assured you also feel. Good night!

 

Day 2

I want to try to make this as routine as possible, so I do not want to change things up for you too much.

 

Breakfast

Cup of tea

I would prefer you stick with the same breakfast as yesterday: a nice bowl of high fiber cereal with some berries in it.

 

2 bottles of water

 

Lunch

I want you to eat some leftovers from dinner.  If not, please have the same chickpea salad as yesterday.  I want your body to get used to eating the same foods this week.

 

3 more bottles of water

Handful of baby carrots or celery

 

Dinner

“Escarole, Garlic and Cannellini Bean Soup!”  Remember to make enough for lunch tomorrow!

 

Either a bottle of water or a nice cup of tea

 

Good night!

 

Day 3

Hungry yet?  If so, just hang in there, it will pass soon.

Keeping this part boring!

 

Breakfast

Cup of tea

Nice high fiber cereal with almond milk (or your choice) and some berries. Mix it up a bit!

3 bottles of water this time! You can do it!

 

Lunch

I hope you like that escarole and beans from last night, cause that’s lunch today!  It will feel filling and satisfying. A  perfect lunch for day 3.

 

3 more bottles of water

An apple, if needed

 

Dinner

“Vegetarian Chili!  This should hit the spot tonight.  Please make sure your portions are small and you only go for one serving! No exceptions. Once again, make plenty for tomorrow.

 

Breakfast for tomorrow is “Chia Seed Pudding!”  Please make it tonight so that it is ready in the morning.

 

A cup of tea, and off to bed.

 

Please remember that you should touch base with yourself every evening and morning just to give yourself credit for the great work your are doing and to cheer yourself on.  Yea you!

 

Day 4

Take that moment before you get up to calm your mind and body.

 

Breakfast

Cup of tea

If you like, you may have some “Chia Seed Pudding” this morning. I hope you planned ahead! If not, then please have a nice bowl of Kashi cereal and enjoy!

 

2 bottles of water

A cup of tea if you like

 

 

Lunch

Remember, you should always feel a little bit hungry going into a meal. Eat slowly, and enjoy your food.  Drink plenty of water!

Not a surprise to be having some “Vegetarian Chili!”  This should really hit the spot.  The fourth day is usually the hardest, but if you stay on track, this will pass before you know it.

 

3 bottles of water!

A banana

 

Dinner

Gazpacho: a medium bowl of this very tasty treat tonight will hit the spot.  Eat it slowly and savor every bite.

Plenty of water

 

A cup of tea and off to bed.

 

 

Day 5

Take this moment to plan and reflect before getting out of bed.  Give thanks for getting this far. You’re almost there; just stay steady.

 

Breakfast

Back to the bowl of cereal:  Kashi with some berries

Cup of tea

 

2 bottles of water

 

Lunch

Thank goodness you made so much Gazpacho!  Enjoy a bowl of it today.

 

2 bottles of water

A peach!

 

Dinner

Curried lentils and spinach!  This has become the favorite meal for many, myself included.

 

Enjoy a cup of tea before you go to bed.

 

Day 6

Breakfast

Cup of tea

Bowl of cereal with berries and almond milk!

 

Lunch

That so-very-good Gazpacho!

 

3 bottles of water

Handful unsalted nuts (no salt, no kidding!) And only one handful!

 

Dinner

Grilled fish (chicken if you don’t like fish) bathed in oregano and lemon

Edamame salad

 

A cup of tea and off to bed.

 

Day 7

The last day-at least the last day with me! However, you have the ability to do this on your own.  All you have to do is follow the recipes that I have given you and follow the prescription. Don’t get out of bed yet; instead, take a few deep breaths and know that you will stay on course for the full rest of this day. Chances are that you will also get my e-zine today, and that will continue to inspire you to stay the course.

 

Breakfast

Cup of tea

Bowl of Kashi cereal with berries and almond milk

 

A cup of tea and one bottle of water

 

Lunch

The Edamame Salad from last night

 

3 bottles of water

A pear

 

Dinner

“Black Bean Chili with Cilantro Pesto” (one small bowl of this will keep you happy all night long)

 

A cup of tea

 

Well, you made it through your first seven days!  How did you do?  You would have done great if you followed my menu to a tee.

 

Now, think to yourself.  The first seven days are the hardest, and you have made it! So, now that you have taken this first step, why not keep on? You can do it!  I would love to know how you progress, so please keep in touch!

 

And thank you all so much for reading along and sharing your progress.

About the Author

Berta is a respected weight loss counselor who has educated and empowered hundreds of women JUST LIKE YOU to lose the excess weight that prevents them from living their dream and becoming the woman they were meant to be.  Her gift, and the reason her program is SO SUCCESSFUL, is her ability to break down every detail of your weight loss journey so you can be prepared for the challenges and understand the emotional components behind them.    If you liked this article, you’ll LOVE her blog and FREE e-zine sign up at http://www.justloseit.com/blog.

 

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