How to lose weight Fast and Safely

By Kai

Eat smaller meals

• Eating smaller meals can help you lose weight• Always eat breakfast like a King ( very heavy ) • Eat Lunch like a queen ( not as much ) • Eat dinner like a peasant because you do not

need as much energy in the evening

Make a meal plan • Here is an example of a meal plan:

Day Day 1 Mon

Day 2Tues

Day 3Wed

Day 4Thur

Day 5Fri

Day 6Sat

Day 7Sun

Breakfast A glass of milk .A glass of green tea. A slice of wholemeal break with one egg

A glass of milk .A glass of green tea. Porridge

A glass of milk .A glass of green tea. Oatmeal cereal

A glass of milk .A glass of green tea. A slice of wholemeal break.

A glass of milk .A glass of green tea. Oatmeal Cereal

Free day A glass of milk .A glass of green tea. A slice of wholemeal break

Snack A small Banana

A small Banana

A small Banana

A small Banana

A small Banana

A small A small Banana

Lunch Tomato pasta.A orange

Salad .A orange

Chilli bean pasta.A orange

SaladA orange

Pasta.A orange

Free day Fruit saladA orange

Snack 5 Almonds 5 Almonds 4 Almonds 4 Almonds 3 Almonds Free day 2 Almonds

Dinner SoupA apple

Soup A apple

Soup A apple

Soup A apple

Soup A apple

Free day Soup A apple

Exercise

• Exercise is any movement that works your body at a greater intensity than your usual level of daily activity.

• Examples of exercise are:

An exercise plan Type of exercise Day 1

(Tick)Day 2(Tick)

Day 3(Tick)

Day 4(Tick)

Day 5(Tick)

Day 6 Day 7(Tick)

Walk for 30 minutes

Free day

Ride the bike for 20 minutes

Jump on the trampoline for 10 minutes

Skipping for 10 minutes jog for 10 minutes

Watch what you drink • Drink lots of water• Cut sugar-rich drinks and alcohol • Instead choose water, tea, coffee or artificially

sweetened drinks. • Sugary drinks add extra calories to your diet

but don't make you feel full or satisfied.

Drink table: Day 1(Tick)

Day 2(Tick)

Day 3(Tick)

Day 4(Tick)

Day 5(Tick)

Day 6 Day 7(Tick)

8 Glasses of water

Free day

One glass of green tea

Check your BMI

• Your BMI is a measure of whether you're a healthy weight for your height

• To work out your BMI you have to: 1. Work out your height in metres and multiply the

figure by itself2. Measure your weight in kilograms3. Divide the weight by the height squared (the answer to Q1)

Increase your metabolism

• Metabolism is how much energy you use• To raise your metabolism you could do:- Do short exercises, like 10 minutes at a time- Drink green tea - Eat spicy foods- Eat 4-5 small meals a day- Do exercises to get your heart beat going such

as Running, jogging, cycling, swimming, dancing, push ups, sit ups, brisk walking and power walking etc

Size your self every week Week Week 1 Week 2 Week 3 Week 4

Weight Kg Kg Kg Kg

Week Week 5 Week 6 Week 7 Week 8

Weight Kg Kg Kg Kg

Week Week 9 Week 10 Week 11 Week 12

Weight Kg Kg Kg Kg

Good luck