Melt Away Fat
Melt Away Fat
Anita Anderton
692 S 1950 W
Vernal, UT 84078
angelsweet@sisna.com
I also call this the Watermelon diet because, I use watermelon as my main dish.
Low or No Carbohydrate Foods
*Use any of these to substitute in the optional plan below.
Watermelon or other melons (this is the best)
Apple
Orange
Strawberries
Tomato
Green pepper
Cucumber
Green beans
Lettuce
Broccoli
Carrots
Peas
Cauliflower
Celery
Campbells Chicken Noodle Soup (1 can per day)
Low fat cottage cheese
Mozzarella cheese
Ham (lean)
Turkey (lean)
Chicken (lean)
Ground beef (lean)
Eggs (no more than 7 a week)
Fish
Crab
Shrimp
Lobster
*Bread is high in carbohydrates, eat sparingly.
*You can eat as much of the above foods as you want especially the fruits and vegetables through the day.
*You can drink as much water through the day as you want.
*Try not to use a lot of salt.
Breakfast
1 cup watermelon or other melon (at least)
4 oz lean bacon, ham or sausage
1 egg
2 slice whole wheat bread (I only eat bread on my "Cheat Days" because of the carbohydrates)
8 oz glass of skim milk
8 oz glass of water
(Bacon lettuce & tomato sandwich with a little miracle whip would be fine.)
Snack
If you are hungry between meals eat a salad (low fat, low carbohydrate dressing), veggies and/or fruit
8 oz glass of water
Lunch
1 cup watermelon or other melon (at least)
4 oz lean ham, chicken (boneless, skinless) or turkey
salad w/ low fat, low carbohydrate dressing
8 oz glass of water
Snack
Same as above
Dinner
1 cup watermelon or other melon (at least)
4 oz lean ham, chicken, or turkey
salad w/low fat, low carbohydrate dressing
8 oz glass of water
Snack
The same as above.
Reward
This is very important after you have lost 5-10 lbs reward yourself with 1 serving of something you really like. If you feel like taking a “Cheat Day” each week it is fine. Just a word to the wise, be careful that a “Cheat Day” doesn’t last too long and make you stop your weight loss progress! Sometimes you see something yummy and you just have to eat it.....go ahead. It's better to give into a craving than to give up on the program completely, because you get tired of not being able to eat what you want. Again, be careful! Believe me if you follow the program you will be so glad you did.
Exercise
These only take a few minutes. Try them three times a week initially. Then you can gradually increase the number of days and repetitions. Just do what you feel comfortable, but don’t over do it and strain your muscles. Do them in the order shown for proper warm up to avoid muscle strains.
*If you don't do the exercises this program does still work. The exercises just help firm and tone.
1. Toe-Touching Twists
Stand with your feet wide apart, but making sure you feel balanced. Put both your arms as high above your head as you can and clasp your fingers together. Keeping your feet firmly in place and without bending your knees, twist and bend at the waist and try to touch your left foot with your fingertips. Don’t worry if you can’t reach all the way down – just go as far as you can. Now straighten up and return to the start position. Then repeat, but this time to the right. Start with 2 on each side. Increase by 1 per week on each side when you feel ready.
2. Sideways Bends
Stand with your feet about shoulder-width apart. Clasp your fingers behind your head. Keeping your feet firmly in place and facing forwards throughout, slowly bend sideways at the waist as if you were trying to touch your left hip with your left elbow. Try to bend as far sideways as you are able but no more than you feel comfortable with. Straighten up and return to the start position. Then repeat, but this time to the right. Start with 2 on each side. Increase by 1 per week on each side when you are ready.
3. Knee Lifts
This exercise requires some balance. Until you are used to it, be near a stable object to assist you. Stand with your feet about a shoulder width apart. Start with your arms by your side. Slowly raise your left leg forward, bending at the knee. Clasp your fingers together just below your knee, as soon as you have raised it high enough. Pull your knee towards your stomach, using both arms, and hold for 5 seconds. Release your hands and slowly lower your leg to the start position. Then repeat, but this time with your right side. Start with on each side and increase by 1 per week on each side when you feel ready.
4. Side Leg Lifts
Lie on the floor on your left side, with your left elbow on the floor and your head supported in your hand. Let your right arm relax against your side. Now raise your right leg directly upwards away from your left leg, until it is at an angle of around 45 degrees from the floor. Hold your right leg in this position for 5 seconds then slowly lower it back into the starting position. Turn over and repeat on the right side. Start with 1 on each side and increase by 1 per week on each side once you feel ready.
5. Leg Lifts
Lie flat on the floor on your back. Lift both legs at the same time. Not too high - just far enough so that you can feel the pull on your abdomen. Hold for 5 seconds, and then slowly return to the start position. Start with 1 and increase by 1 per week when you feel ready. You may want to hold onto something like underneath the couch or bed to help support your back.
6. Sit-ups
Lie flat on the floor on your back. Bring your knees towards you until your feet lie comfortably flat on the floor. (If you’ve done this correctly your legs, from the side should form a rough triangle with the floor!). Rest your fingertips lightly on your temples. Now, contract your stomach muscles and raise your head off the ground. Don’t sit up completely – just far enough so that you can feel the pull on your abdomen. Hold for 5 seconds, and then slowly return to the start position. Repeat this 3 times to start with, and then increase by 1 per week when you feel ready.
WEIGHT LOSS CHART
Start Date_______Weight...Waist...Bust/Chest...Hips...Thighs
Day 1
Day 5
Day 10
Day 15
Day 20
Day 25
Day 30
Continue as long as you need. Please email your comments and progress to
angelsweet@sisna.com or mail to Anita Anderton 692 S. 1950 W. Vernal, UT 84078
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