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For many, going on holiday means having a wonderfully relaxing time, enjoying being waited upon and eating delicious food and enjoying drinking with our loved ones. And why not!
We work hard all year-round and holidays are for getting away from it all and treating ourselves and our families.
However, when we arrive home, it is not unusual for us to find that our clothes are a little tighter than they were when we started the holiday, and if you pop on the scales upon your return – shock horror – you’ve possibly gained 5lbs or even more! But don’t panic! I have a tried and tested solution that really, really works.
In this week’s Newsletter, I am giving you The 3-Day Binge Buster Plan, an eating plan to get you quickly back on track, and Mary has designed The Post-Holiday 3-Day Body Blast exercise programme.
Combine the two and you are sure of success!
THE 3-DAY BINGE BUSTER PLAN!
Follow this 3-Day Binge Buster Plan strictly, and you can lose most of your holiday weight in just three days, but you need to act fast! If you leave it for a week, it won’t work anywhere near as effectively.
Go alcohol-free for these three days and avoid all snacking
You can select from the options suggested and you can repeat your favourites.
Daily allowance:
- ½ pint milk
- 125m live yogurt
- Unlimited water or low-cal squash
- Unlimited tea with milk from your daily allowance.
Breakfast:
- 50g any high fibre cereal with 150g sliced strawberries and a little milk in addition to your daily allowance.
OR
- 1 slice wholegrain bread toasted, spread with Marmite and served with an egg, boiled or poached. Plus 150g strawberries or raspberries.
OR
- Two large bananas plus 100g strawberries or raspberries
Lunch:
- Large salad of leaves, tomatoes, cucumber, sliced peppers, celery, grated carrot, raw mushrooms plus a dessertspoon of salad dressing, served with either 100g ham or chicken or beef or cottage cheese or a hard-boiled egg.
OR
- 300ml home-made soup plus 100g strawberries or raspberries, plus 2 tablespoons plain live yogurt in addition to daily allowance.
OR
- One portion of Crunchy Pepper Salad or Mixed Bean Salad
Dinner:
- Chicken & Pepper Stir Fry but serve without rice; plus an additional 125ml plain live yogurt with 50g strawberries or raspberries.
OR
- Large salad (as above) plus either a cooked chicken portion (breast or drumstick); or 100g cooked prawns or two boiled eggs or 200g cold baked beans; plus a tablespoon of salad dressing.
OR
- 300ml homemade soup, followed with 150g microwaved white fish of your choice served with unlimited vegetables (without potatoes) served with a tablespoon of tomato ketchup (optional).
So how do we manage to lose so much so fast?
Let’s first look at why we gained a lot:
- On holiday we eat very differently from what we’re used to eating day-to-day at home
- We dine for longer as on holiday mealtimes are more of an occasion
- Because there is more choice, we are likely to eat more at every meal and we eat more courses
- We drink more – possibly in the day as well as in the evening
- We may drink more lavishly – Pina Coladas, Mojitos, Porn-star Martinis?
- We may eat treats like ice creams, chocolates left on our pillow…
Before we beat ourselves up about how much we have over-indulged, temptation is all around us and unless we are very active throughout our holiday, it is not surprising that we gain weight.
All these extra foods and drinks need to be processed, and for our body to do this, it needs water. That’s why we become so thirsty in the night. It is the only way our body can digest all this extra ‘stuff’ – for it to sort out what is waste and what’s useful for growth, repair and energy, and which parts of it needs to be deposited as FAT!
Now, this is the clever bit: By following the 3-Day Binge Buster Plan you are giving your body really good nutrients but nothing extra. Your digestive system will say to itself, ‘Thank goodness for that! Healthy food at last!’ This Plan gives you fewer calories than your body needs which means that the body can use some of the holiday excesses to make up the shortfall, and gradually, your digestive system will get back to normal. You will find you visit the bathroom lots as you get rid of the excess fluid and waste, and hey presto, after three days you will feel SO much better and will have lost most of your holiday weight. If you then go back to eating normal healthy food again, your body will regulate itself.
Now go to Mary’s Post Holiday 3-Day Body Blast for the exercise part of this exclusive super-plan!
 I'm very excited that my autobiography is being published in a couple of weeks. Excerpts were recently serialised in the Express newspaper and I have a number of TV and Radio interviews coming up to promote it. Next Thursday I'll be appearing on ITV's Loose Women and in next week's Newsletter I will tell you how I finally decided it was the right time to write it and why it took me so long!
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If you would like to order a copy for delivery on the publication date just click on the banner above to go to my online shop.
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Serves two
Per serving 414 calories, 4.8% fat
Prep time 15 mins
Cook time 15 mins
2 salmon steaks
2 tsp finely grated lemon zest
2 tsp garlic sauce
1 tbsp sweet chilli sauce
310g pack beansprouts
100g watercress
150ml pineapple juice
Freshly ground black pepper, to taste
- Preheat the oven to 200°C, 400°F, Gas Mark 6.
- Place the salmon steaks on a non-stick baking tray and season on both sides with black pepper.
- In a small bowl, mix together the lemon zest, garlic sauce and chilli sauce and then drizzle it over the steaks.
- Bake the steaks in the oven for 8 - 10 minutes until just cooked.
- Meanwhile, heat a non-stick wok or frying pan and, just before the salmon is cooked, stir-fry the beansprouts and watercress until just wilted, adding the pineapple juice.
- Transfer the wilted vegetables to serving plates and top with the salmon steaks. Serve hot or cold with a green salad.
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Fun, Facts & Fitness from Mary Morris MSc.
When I return home from a holiday, I am usually desperate to get 'back to normal'. Back to the foods I normally eat and the regular activity that I enjoy.
For some, that may be simply all you need to do in order to drop back to your usual weight and regain your normal level of fitness, particularly if you had a fairly active holiday and didn't indulge too much on the food front.
But sometimes you feel the need to have a good 'blast' to get rid of those excesses you indulged in whilst away. And that is exactly what this Post-Holiday Programme will help you to do.
Before you start:
- Avoid getting weighed until your 3 days are complete.
- Avoid any social occasion for these 3 days which can take you off-track.
- If you have jet-lag then wait until the worst is over before you start the 3-Day Body Blast. There's no point in starting on an exercise programme that leaves you feeling even more washed out.
- Plan your food shopping around Rosemary's Eating Plan and at the same time commit to your Exercise Programme (detailed below).
- It's a really good idea to put on your exercise kit so you are ready and clearly planning to 'work-out' and don't forget to have water on hand to keep you hydrated.
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THE POST-HOLIDAY 3-DAY BODY BLAST
- This Programme is less than 10 minutes long, giving you a good mix of toning exercise with cardio. Do it every day, preferably at the same time of day and combine it with your usual daily 30+ minute walks. Then you will be back on track in no time!
- Have a stopwatch with you to time your moves, or get someone to help you. There are just 6 exercises, each to be done for a maximum of 1 minute, and give yourself 30 seconds rest time in-between to position yourself to be ready for the next exercise.
Safety notes:
- Only do what you can in the 1 minute of activity. Hopefully by the end of the 3 days you will be doing more in the same amount of time.
- Stop if you feel pain or too much discomfort.
- Do the post-workout Stretch Programme after each session.
EXERCISE 1: STEP-UPS
Step up and down the bottom step/stair, leading with the right leg for 30 seconds then change to lead with the left leg for 30 seconds. Stand tall throughout.
EXERCISE 2: PRESS-UPS
Stand at a wall or a kitchen work surface with legs as far back as is comfortable. Bend elbows outwards as you take the chest towards the top and push back again without locking out the elbows. Breathe in as you lower and out as you straighten again. (1 minute)
EXERCISE 3: DOUBLE FOOTED JUMPS
Stand with feet parallel and bend the knees. Now jump from the floor and land again with knees bending as you land. (Do pretend skipping if you struggle to do full jumps) (1 minute)
EXERCISE 4: ABDOMINAL CURLS
Lie on your back on the floor (or a firm bed), knees bent. Hands behind head. Pull tummy in tight and curl up keeping the chin off the chest and breathing out. Breathe in as you lower again. Do 30 seconds lifting straight and 30 seconds twisting your upper body from side to side as you lift. Keep it slow!
EXERCISE 5: UP AND DOWN STAIRS
Go up and down stairs as many times as you can in one minute. Try to go up without holding on but DO come down holding on!
EXERCISE 6: SIT TO STAND
Sit on a sturdy chair with arms across the chest. Take feet back a little and lean forward. Now stand up swiftly and lower slowly! (1 minute)
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If you like piña coladas.... watch out! The rum, pineapple juice and cream of coconut drink can contain up to 650 calories per serving!
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And finally...
Cruise ship holidays are notorious for their passenger's weight gain and any regular cruiser will tell you how easy it is to pile on the lbs as you graze around the 24 hour buffet supplementing your full English breakfast, high-calorie cooked lunch and six-course dinner.
My PA, Peter, is an ardent cruiser and while he always says he is making the effort to stay slim "I used the stairs not the lift" and "We went for a walk three times around the deck" he rarely returns quite the same shape as when he left! Hopefully this week's 3-Day Binge Buster Plan will prove helpful to him in the future!
I hope you are able to enjoy the summer and that the advice we have offered you will help. Don't forget you can always refer back to the Binge Buster Plan at any time either by printing off the Newsletter or by reading back through all our previous editions on the Newsletter page of the website.
Have a great week and have fun!
With love and best wishes,
Rosemary Conley CBE DL
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LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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