How To Lose 12 Pounds In A Month


Fortunately, not only by sticking to the plan of diet you’ll manage to achieve your goals, but you can also, follow a satisfying meal plan that slims you seriously and energizing you too.

At least four times weekly you should add moderated exercises (45-minuts).

Her are slim golden rules:

– Eat fresh, in-season eats whenever possible and you’ll get the most nutrients for your body.

– Sip mainly calorie-free drinks (water, coffee and tea to save hundreds of calories).

– Do not take out containers, eat with real plates and silverware.


About 400 calories for 1 day.

Blueberry Cooler and Cranberry Muffin
Make a mixture of 1 percent low-fat milk, 1 cup each frozen blueberries, 11⁄2 tablespoons honey,1/3 cup diced fresh pineapple and 1/8 teaspoon vanilla extract into a creamy beverage.

You can eat it with 1 small cranberry muffin.

English Muffin Deluxe
Take 1 whole-wheat English muffin and spread both halves with 1 tablespoon blackberry jam.

You can combine it with 2 1/2 ounces poultry sausage.

On-The-Go Oats
One fast-food oatmeal has around 340 calories, like this Jamba Juice Berry Cherry Pecan.

Combine with 8 ounces coffee, a dash of cinnamon and 1/4 cup 1 percent low-fat milk.

Heat and Eat
Take 1 organic or ‘all-natural’ frozen entrée around 300 calories, like Cedarlane Uncured Turkey Bacon, or Helen’s Kitchen Breakfast Burrito.

You can consume 1 small banana and 1 cup unsweetened iced jasmine green tea.

Farmers’ Market Egg Sandwich
Prepare omelette of 1 egg, with 1 teaspoon olive oil and 2 minced sun-dried tomato halves. You can season it with black pepper and sea salt to taste and prepare it between 2 slices whole-grain toast.

You can serve it with 1 1/2 ounces soft goat cheese, or some leafy greens (1 cup loosely packed fresh baby arugula), a squirt of fresh lemon juice and 4 thin slices zucchini.

Greek Yogurt Sundae
In a glass, layer ½ cup raspberries, ½ cup granola and 1 cup sliced kiwifruit and 1 cup plain fat-free Greek yogurt. Sprinkle on the top with a dash of nutmeg.


– About 400 calories

– 2 daily

Portobello Burger
Take 1 brushed large portobello mushroom cap with 2 teaspoons of olive oil and grill. Top it with 1 grilled whole-grain burger bun with mushroom, 4 thin slices each vine-ripened tomato, 2 tablespoons tzatziki sauce, cucumber and white onion.

BBQ Party
Brush one bone-in chicken breast with 2 teaspoons barbecue sauce and grill it along with 1 medium ear grilled corn. Season the corn with 1/2 teaspoon fresh minced chives and a pinch of sea salt. You can add 1/2 cup canned vegetarian baked beans.

Serve with 2 teaspoons chilli sauce.

Fusilli Pasta Salad
First, toss 3/4 cup cooked whole-grain fusilli with 1 teaspoon olive oil.

Prepare mixture of pasta with 1 ounce chopped country ham, 1/2 cup canned, water-packed artichoke hearts2 tablespoons each chopped red onion and thinly sliced fresh basil, 1/3 cup each chopped broccoli florets and bell pepper, 2 teaspoons olive oil, 1 1/2 tablespoons white wine vinegar, 1/4 cup chopped plum tomatoes, and a pinch each of, black pepper, sea salt, and fresh minced oregano.

Ginger Turkey Stir-Fry Stack
Grill 1 medium ground turkey patty, mixed with 1 teaspoon each freshly grated ginger and soy sauce.

Then you should put on a 1/2-cup bed of cooked whole-wheat couscous and stir-fry 1/2 cup each cauliflower florets, cremini mushrooms and bok choy in 1 teaspoon freshly grated ginger and 2 teaspoons peanut oil.

Use 1 teaspoon of toasted sesame seeds to sprinkle mixture and place it on top of turkey.

As a garnish, you can take sliced fresh scallion, and serve with 1/2 teaspoon each Sriracha (Thai chili-garlic sauce) and soy sauce.

CB & Berries
Between 2 slices whole-grain raisin bread spread 2 tablespoons natural cashew butter, 1/4 cup gently smashed fresh or frozen thawed raspberries and 1 1/2 teaspoons Neufchatel (1/3-less-fat cream cheese).

You can serve it with 1 carambola (star fruit).

Tossed Southwestern Chef Salad
Toss together radicchio, 1 cup each chopped romaine, and seasonal veggies of choice, 1/4 cup each canned black or pinto beans and 1 ounce each diced Monterey jack cheese, thinly sliced red onion and smoked turkey breast, 1/4 cubed avocado, 5 coarsely broken blue corn tortilla chips, fresh cilantro to taste and 1 very thinly sliced small jalapeño.

Dress with a mixture of 1 teaspoon canola oil, 3 tablespoons salsa verde (tomatillo sauce) and lime juice to taste.

Deli takeout
You need 3/4 cup prepared a veggie item, like mixed roasted vegetables; 1/2 cup of the protein-based item, such as shrimp salad and 3/4 cup prepared the grain-based dish, such as quinoa salad.

Serve with 1 cup fresh salad greens.


– About 100 calories

– 1 daily

– 2 small fresh Black Mission figs, halved, each half topped with drizzled with 1/4 teaspoon honey and 1 teaspoon part-skim ricotta cheese

– 2 California prunes and 1 Mini Babybel Light cheese

– 1 small glass Pinot Noir or Syrah

– 1 grilled thick pineapple slice, sprinkled with 2 teaspoons crushed almonds and brushed with 1 teaspoon teriyaki sauce.

– 1 mini bar, such as Mini Fruit & Nut Delight

– 1/2 cup scoop of frozen yogurt

– 8 slices English cucumber (topped with 1/2 tablespoon hummus) and 1 extra-thin slice Jamaican or Serrano pepper