©2018 BY KIM RUTGERS: REGISTERED DIETITIAN

+27846610088

Intercare Parklands, Cnr Link & Park Road, Blaauwberg, Cape Town, South Africa

Orange and Coconut

YOUR SUCCESS BEGINS WITH DAY 1

YOUR 12 WEEK WEIGHT LOSS ROUTINE

It's up to you. Make it work

WEEK 1

Water

We have heard it time and time again, "Drink 8 glasses of water daily". Unfortunately, we often miss that goal post. It is imperial that you drink the recommended amount, because most often than none, thirst is confused with hunger. From this week on don't work on anything else but ONLY to get to the 8 glasses everyday. So, drink up.

Glasses of Water
Athletic Woman

WEEK 2

Perfect Execution

In week 2, start an easy to follow workout regimen that you are able to do and maintain for the rest of the routine. Exercise for about 4-5 times a week, from 30-45 minutes a day. Still, we not concentrating on diet as yet. Make this week fun.

WEEK 3 & WEEK 4

Clean Start

A great start is the success in anything you do. Start the day with great fuel to energise your day. A wholesome breakfast includes fibre and proteins. Don't shy away from carbohydrates, just choose the correct kinds at all meals.  Key words here: variety & colour. Start a trend.

Healthy Breakfast
Notebook and Pen

WEEK 5

Noted

Now is the start to take note of your food intake. This week I want you to get a journal and note down your eating habits: what you ate for the day (meals and snacks), what emotions you felt when you wanted to eat or snack. Do this until the end of week 12...  #becomingmindful

WEEK 6

Say No

Now that you have become mindful through journal noting, I dare you to a 30 day "No sugar added" challenge. That means: stay away from adding sugar to teas and coffee, not adding it to food, eliminate food made with sugar like donuts and cakes, stop all gas cool drink intake. And keep doing this to the end of week 12. Be brave amigo!

Candy from the Jar
spices on spoon

WEEK 10

Spice it up

No spice makes for a dull world. Add spices and herbs to as many possible dishes you can. Herbs and spices are packed with components that will increase your metabolism, aid the immune system and make you reach for the salt less.

WEEK 12 - START OF THE WEEK

Exceptional Achievement

Phew, you made it to the last week. Start the week off by making a valued "me time" session and use this time to reflect on the past 11 weeks: the good, the bad and the ugly. Read through your food journal and work out trends and routine changes.

Triumphant Hiker

WEEK 12 - END OF WEEK

The beginning of something new...You

CONGRATULATIONS! You did it. Celebrate this awesome achievement with friends and family that cheered you on. Take this healthier version and pay it forward by encouraging someone else. Way to go!