My FREE weight loss guide

 

Here’s the start!

If you don’t know what to eat and you are confused about what’s healthy and what’s not? You’re looking to lose a few extra pounds you’ve gained but your not ready to join a gym or become a full fitness addict overnight. Here’s my simple free plan to use to get you started.

All I ask in return if that you subscribe to my YouTube channel and let me know if this plan has helped you so I can create more! I don’t work on my blog to make money and get deals from brands.

https://www.youtube.com/emilylucyrajch

I do this because I remember how lost and shitty I felt about myself and my health just under 3 years ago now. I had absolutely no idea where to start or the funds to have a personal trainer. I had no friends who were fitness obsessed or a clue where to look. Celebrity work out videos was something I believed would work!

So here I want to help anyone, any age who needs a simple step in the right direction!

 


Step 1


 

I want you to start drinking water and lots of it. No, you are not going to drown

“Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, the creation of saliva, transportation of nutrients, and maintenance of body temperature.”

Lovely image coming your way but, If you’re going for a wee and its dark, strong smelling or only a few drips, you are dehydrated. Your urine should be clear or a very light transparent colour. This shows you are hydrated, your body is functioning, and your brain isn’t confusing thirst with hunger.

I drink 4 litres every day. If that seems a lot try and get through 2 and work up to 4. The weight will honestly drop off and your skin will look and feel amazing.

Yes at first you are bursting for the loo every 2 minutes but after a while, your body gets used to this new intake of water and it isn’t such an ordeal. Stick with it I promise!

If you struggle to remember to drink water, a tip I use is a straw, it helps me get through it so much easier because I’m not gulping. Or if you need even more help to get it down you.

These bottles are supposed to be a great reminder as it has the times on in which you need to have drunk by.

 

 

Or someone I used to work with swore by this reminder app bottle. Where it would connect to your phone to tell you if you have met your target for the day from the bottles smart technology.

If you like to save money like me, I refill my 2litre Evian bottle from the tap twice a day ha!

Try and avoid squash and flavours as most have hidden calories and sugars. Once you get to about 3 weeks in, you won’t even think twice about the flavourless taste when you start seeing the results.

 

water bottle app

 

 

Hidrate Spark 2.0

 


Step 2


 

Move more.

Even if it’s taking the stairs and not the lift, parking your car further away so you have to walk further. Picking your pace up on your walk to work.

Once you’ve done that and want to take on your next accomplishment. Add some exercise.

I started losing weight and toning my flabby wobbly bod by using free work out videos on YouTube 2- 3 times a week.

My fave (still do them now) is Joe Wicks:

His HIIT workouts are so fun and quick, id much rather do this quick 15-20 minute workout than a long 60-minute run and burn the same if not more calories:

 

 

Hiit is so effective because it burns more calories and body fat during and after a workout than low-intensity cardio does in a much shorter time.
With high-intensity interval training (HIIT), you burn calories for the rest of the day, even when you’re not doing anything.

I know lots of people struggle to get to the gym because of childcare or busy schedules so this is perfect for you guys!

This is what I used to do for maximum fat burning but it’s completely up to you when you do it:

 

emily rajch Hiit leeds

 

Wake up have a black coffee and do this fasted (no food before) for 20 minutes! After you’ve finished have a high protein breakfast like the ones listed on my breakfast post:

https://www.emilyrajch.co.uk/breakfast-to-lose-fat-gain-muscle/

and your body will be in a fat burning state all day. Honestly, watch the fat drop off you!

And if you don’t believe me, here are the experts: “Some research does actually show that when you do cardio fasted in the morning, you burn up to 20 percent more fat. A recent study from the UK published in the “British Journal of Nutrition” found that when subjects fasted during morning cardio they burned 20 percent more fat than when they had a meal beforehand. Several earlier studies show similar results. Fasted cardio in the morning is effective because as you sleep and fast overnight your body conserves its precious carb stores and leans toward mobilizing fat for fuel. The story doesn’t end here, however. Your body also breaks down amino acids into glucose overnight, so fasted morning cardio mobilizes more fat and potentially more amino acids for fuel, which isn’t ideal if building muscle is your primary goal. This isn’t a huge problem as long as you consume a fast-digesting protein like whey, along with some slow-digesting casein, after your cardio”. BB online

Once you’ve got past the beginners one keep working up to the advanced and after a while, you won’t even need the video. Then if you fancy adding some weights to your routine to add some muscle and tone. I would recommend Kayla Itsines guided workouts. I did these for a year. I wanted to make sure these routines were for me before parting with my precious £££ so I used the free ones I found online by searching Kayla Itsines Pinterest

 

 

But if exercise isn’t for you due to injury or illness then stick to the walking and trying to move a bit more. Fitbits are great to support you with getting your steps in. My boyfriends mum is often walking on the spot or around the table to get her steps in for the day and looks amazing.

But if none of these an option for you. It is fine because abs are made in the kitchen guys! And I fully back that statement. Unless you have extremely good genetics that has given you a great metabolism, just going to the gym and eating what you want DOES NOT WORK!

Diet is key.

 


Step 3


 

Change your bad eating habits.

Here’s a full video of what I eat in a day but I weight train 3-4 days a week, so this is around 1400 calories. But I sit behind a desk for 8 hours a day so I’m not very active other than my workouts and I am trying to lose weight for my holiday so I am in a deficit ( Burning more calories than I am eating to lose weight)

My main goal always is to have a source of protein every 3-4 hours.

 

 

If you would rather see it listed here’s the diet plan below:

Rules I live by:

MUST have 20g- 30g of protein in every meal every 3-4 hours

“Consuming more protein than this in one sitting is a waste as your body can only utilise so much at one time and the rest will be secreted through your kidneys”. Mind and Muscle Fitness

Avoid (unless in your one cheat meal a week) : ALL Breads, wraps, buns, naan breads etc, White potatoes, cooking oils, pasta, fatty cheeses like cheddars, deep fried foods, red meats, processed foods, things in breadcrumbs, jacket potatoes, sugar, sweeteners (if you can)

 

 

emily lucy rajch


My shopping list:

(usually Aldi or Tesco) Most of this will last me 3 weeks.


 

6 Chicken (Breast only) No thighs, legs, no skin, not flavoured or processed just plain.

Salmon steaks

Frozen Cod (works out cheaper but fresh is fine)

Turkey breast

Turkey burger

0% fat-free yoghurt

Rocket or any green salad

Asparagus

Eggs

Avocado

Blueberries

Spinach (frozen and fresh)

Packet Wholegrain rice

Rice cakes

Sweet potatoes (frozen or fresh)

Grenade protein bars

Red/green pepper

Heck chicken sausages

Frozen broccoli

Frozen green beans

Cucumber

Mint

Courgetti

Nando’s seasoning

Paprika

Garlic

Spray oil

Tandoori Spice

Himalayan salt

Black pepper

Chia seed

Almond milk

Tesco Healthy living Low-calorie hot chocolate (tastes incredible)

Halo Top ice cream

 

 


7-Day Plan


Day 1

9.00 am Breakfast

100g 0% Fat-free natural or Greek yoghurt. A handful of blueberries sprinkle of chia seed

Optional: Coffee or tea with almond milk or black

 

2 litres of water

 

12/12.30pm Lunch (Pre cook at home to take to work)

Small chicken breast, marinated in either (garlic, tandoori spice, paprika, BBQ seasoning, Chinese 5 spice (not sauce) baked in the oven or grilled with 5-8 squirts of 1 cal spray.

A 3rd packet of uncle bens wholegrain rice (doesn’t have to be uncle bens and it can be flavoured but must be whole grain)

½ avocado with lemon and black pepper on (do not have a full one in a day!!)

A handful of lettuce, spinach and rocket or cooked broccoli (this should be the biggest part of your meal)

 

1 litre of water

 

3.30/4pm Snack (can swap with evening snack)

1 scoop of Chocolate protein shake
or  2 rice cakes with a small amount of pure almond butter or quark

Or Carb Killa protein bar. My faves are mint or cookie dough-  1.4g of sugar

Or a small scoop of Halo Top ice cream. (chocolate is my fave – 6g sugar in half a cup so do not eat loads! Sometimes I just have 3 mouthfuls and my cravings go)

2 scoops of Tesco Healthy Living Hot Chocolate Drink 300G – this has 4.4g of sugar in so don’t have loads of scoops as we are trying to keep sugars as low as possible!

 

1 litre of water

 

7/7.30pm Evening meal

Cod lightly fried or baked in 1 calorie spray oil in garlic and black pepper

10 asparagus stems baked or boiled/steamed.

Broccoli

Sweet potato wedges baked in the over with paprika (1 small sweet potato)

You can swap your afternoon snack to have it after your final meal, but make sure you wait to make sure you get your protein hit a few hours after.

 

emily rajch before and after

 

 

Day 2

9.00 am Breakfast

2 eggs 1 egg white with fresh spinach or asparagus (or have the same as day 1)

Optional: Coffee or tea with almond milk or black

 

2 litres of water

 

12/12.30pm Lunch (Precook at home to take to work)

Small chicken breast, marinated in either (garlic, tandoori spice, paprika, BBQ seasoning, Chinese 5 spice (not sauce) baked in the oven or grilled with 5-8 squirts of 1 cal spray.

3rd of a packet of uncle bens wholegrain rice (doesn’t have to be uncle bens and it can be flavoured but must be whole grain)

½ avocado with lemon and black pepper on (do not have a full one in a day!!)

A handful of lettuce, spinach and rocket or cooked broccoli (this should be the biggest part of your meal)

 

1 litre of water

 

3.30/4pm Snack (can swap with evening snack)

1 scoop of Chocolate protein shake
or  2 rice cakes with a small amount of pure almond butter or quark

Or Carb Killa protein bar. My faves are mint or cookie dough-  1.4g of sugar

Or a small scoop of Halo Top ice cream. (chocolate is my fave – 6g sugar in half a cup so do not eat loads! Sometimes I just have 3 mouthfuls and my cravings go)

2 scoops of Tesco Healthy Living Hot Chocolate Drink 300G – this has 4.4g of sugar in so don’t have loads of scoops as we are trying to keep sugars as low as possible!

 

1 litre of water

 

7/7.30pm Evening meal

turkey burger baked in 1 calorie spray oil

10 asparagus stems baked or boiled/steamed.

Broccoli or beans

Sweet potato wedges baked in the over with paprika (1 small sweet potato)

You can swap your afternoon snack to have it after your final meal, but make sure you wait to make sure you get your protein hit a few hours after.

 

 

 

 

Day 3

9.00 am Breakfast

1 scoop of protein powder with water and a drop of almond milk with blueberries (or have the same as day 1 or 2)

Optional: Coffee or tea with almond milk or black

 

2 litres of water

 

12/12.30pm Lunch (Precook at home to take to work)

3 Heck chicken sausages

1/2 of a packet of uncle bens wholegrain rice (doesn’t have to be uncle bens and it can be flavoured but must be whole grain) or sweet potato wedges or mash

½ avocado with lemon and black pepper on (do not have a full one in a day!!)

A handful of lettuce, spinach and rocket or cooked broccoli (this should be the biggest part of your meal)

 

1 litre of water

 

3.30/4pm Snack (can swap with evening snack)

1 scoop of Chocolate protein shake
or  2 rice cakes with a small amount of pure almond butter or quark

Or Carb Killa protein bar. My faves are mint or cookie dough-  1.4g of sugar

Or a small scoop of Halo Top ice cream. (chocolate is my fave – 6g sugar in half a cup so do not eat loads! Sometimes I just have 3 mouthfuls and my cravings go)

 

1 litre of water

 

7/7.30pm Evening meal

Salmon steak fried in garlic and black pepper with 1 calorie spray oil, drop of low sodium soya sauce.

10 asparagus stems and 4/5 broccoli heads baked or boiled/steamed.

Courgetti (microwaved)

You can swap your afternoon snack to have it after your final meal, but make sure you wait to make sure you get your protein hit a few hours after.

 

 

 

Day 4

9.00 am Breakfast

2 eggs 1 egg white with fresh spinach or asparagus (or have the same as day 1)

Optional: Coffee or tea with almond milk or black

 

2 litres of water

 

12/12.30pm Lunch (Precook at home to take to work)

 

Cod marinated in either (garlic, tandoori spice, paprika, BBQ seasoning, Chinese 5 spice (not sauce) baked in the oven or grilled with 5-8 squirts of 1 cal spray.

3rd of a packet of uncle bens wholegrain rice (doesn’t have to be uncle bens and it can be flavoured but must be whole grain)

½ avocado with lemon and black pepper on (do not have a full one in a day!!)

A handful of lettuce, spinach and rocket or cooked broccoli (this should be the biggest part of your meal)

 

1 litre of water

 

3.30/4pm Snack (can swap with evening snack)

1 scoop of Chocolate protein shake
or  2 rice cakes with a small amount of pure almond butter or quark

Or Carb Killa protein bar. My faves are mint or cookie dough-  1.4g of sugar

Or a small scoop of Halo Top ice cream. (chocolate is my fave – 6g sugar in half a cup so do not eat loads! Sometimes I just have 3 mouthfuls and my cravings go)

Or 2 scoops of Tesco Healthy Living Hot Chocolate Drink 300G – this has 4.4g of sugar in so don’t have loads of scoops as we are trying to keep sugars as low as possible!

 

1 litre of water

 

7/7.30pm Evening meal

Diced chicken grilled on skewers in 1 calorie spray oil, lemon juice and garlic.

10 asparagus stems baked or boiled/steamed.

Lettuce, rocket, cucumber, green peppers.

2 tablespoons of 0% yoghurt, add mint, cucumber and lemon juice to make tzatziki

Sweet potato wedges baked in the over with paprika (1 small sweet potato)

You can swap your afternoon snack to have it after your final meal, but make sure you wait to make sure you get your protein hit a few hours after.

 

 

 

 

Day 5

9.00 am Breakfast

100g 0% Fat-free natural or Greek yoghurt. A handful of blueberries sprinkle of chia seed

Optional: Coffee or tea with almond milk or black

 

2 litres of water

 

12/12.30pm Lunch (Pre cook at home to take to work)

Small turkey breast, marinated in either (garlic, tandoori spice, paprika, BBQ seasoning, Chinese 5 spice (not sauce) baked in the oven or grilled with 5-8 squirts of 1 cal spray.

1/2  packet of uncle bens wholegrain rice (doesn’t have to be uncle bens and it can be flavoured but must be whole grain)

½ avocado with lemon and black pepper on (do not have a full one in a day!!)

A handful of lettuce, spinach and rocket or cooked broccoli (this should be the biggest part of your meal)

 

1 litre of water

 

3.30/4pm Snack (can swap with evening snack)

1 scoop of Chocolate protein shake
or  2 rice cakes with a small amount of pure almond butter or quark

Or Carb Killa protein bar. My faves are mint or cookie dough-  1.4g of sugar

Or a small scoop of Halo Top ice cream. (chocolate is my fave – 6g sugar in half a cup so do not eat loads! Sometimes I just have 3 mouthfuls and my cravings go)

Or 2 scoops of Tesco Healthy Living Hot Chocolate Drink 300G – this has 4.4g of sugar in so don’t have loads of scoops as we are trying to keep sugars as low as possible!

 

1 litre of water

 

7/7.30pm Evening meal

Cod lightly baked in foil.

Once baked break up and add to a pan with garlic, curry powder, spinach and 1 tablespoon of tomato puree and water to create a curry paste.

Bake half a courgette chopped into thin circles in the oven with some black pepper and few squirts of oil.

You can swap your afternoon snack to have it after your final meal, but make sure you wait to make sure you get your protein hit a few hours after.

 

 

Day 6

9.00 am Breakfast

2 boiled eggs with sauteed spinach

10 asparagus stems baked or boiled/steamed.

(or any of the previous breakfasts)

Optional: Coffee or tea with almond milk or black

 

2 litres of water

 

12/12.30pm Lunch (Pre cook at home to take to work)

3 Heck chicken sausages, baked in the oven or grilled with few squirts of 1 cal spray.

A 3rd packet of uncle bens wholegrain rice (doesn’t have to be uncle bens and it can be flavoured but must be whole grain)

½ avocado with lemon and black pepper on (do not have a full one in a day!!)

A handful of lettuce, spinach and rocket or cooked broccoli (this should be the biggest part of your meal)

 

1 litre of water

 

3.30/4pm Snack (can swap with evening snack)

 

1 scoop of Chocolate protein shake
or  2 rice cakes with a small amount of pure almond butter or quark

Or Carb Killa protein bar. My faves are mint or cookie dough-  1.4g of sugar

Or a small scoop of Halo Top ice cream. (chocolate is my fave – 6g sugar in half a cup so do not eat loads! Sometimes I just have 3 mouthfuls and my cravings go)

2 scoops of Tesco Healthy Living Hot Chocolate Drink 300G – this has 4.4g of sugar in so don’t have loads of scoops as we are trying to keep sugars as low as possible!

 

1 litre of water

 

7/7.30pm Evening meal

Chicken marinated in 1 tablespoon of 0% fat-free yoghurt and tandoori spice. Bake in 1 calorie spray oil with garlic and black pepper.

Lettuce, rocket, cucumber

Sweet potato wedges baked in the over with paprika (1 small sweet potato)

You can swap your afternoon snack to have it after your final meal, but make sure you wait to make sure you get your protein hit a few hours after.

 

 

 

 

 

 

Day 7

Repeat any of the days and take 1 meal out to have a cheat meal of whatever you want.

1 meal not 1 day of cheating.

Have something you have been craving. Any take away, any dessert. Just try and move more that day.

Any questions write in the comments below. (If you want me to create a free download version let me know)

I am not a nutritionist or PT these views are my own, this is what has worked for me and what I have learned from PTs and obsessing about fitness for years now.

 

san carlo leeds

 

 


Step 4


 

Supplements and vitamins

 

CLA

Why use CLA?

These are great for weight loss.

A study published in Nutrition in 2012, which found decreases in body fat, body mass index and waist-to-hip ratio with CLA supplementation for 12 weeks. A study published in the British Journal of Nutrition in 2007 found that CLA supplementation for six months led to decreases in body fat, but this reduction occurred mainly in women with a body mass index of at least 30 and the fat loss was mainly in the legs. Another study, published in the International Journal of Obesity in 2007, found that taking CLA supplements for 6 months helped people limit weight gain and reduce their body fat.

 

Vitamin C

As our bodies cannot produce vitamin C naturally this means that we quickly use up the Vitamin C ingested from food & are always somewhat deficient; therefore we should supplement with Vitamin C tablets.

We recommend taking 3 x 1000mg tablets throughout the day (one with breakfast, one with lunch & one with dinner).

Other ways in which you can combat stress are: practice meditation & gratitude, breathe deeply and reach out to a friend.

 

Omega 3-6-9

These help keep your hormones in check

“Hormones are to blame; we crave sugary & fatty foods. The desire to eat chocolate & other foods are due to the stress hormone cortisol spiking & your ‘feel good’ hormones serotonin dropping. The fluctuation between the two makes your body crave food which contains lots of sugar & fats because sugars & fats boost serotonin levels. Serotonin combats the production of cortisol which makes you feel happier & more relaxed.

The sugar intake makes your insulin levels spike & gives you a temporary boost in energy, then comes the insulin crash which increases stress levels on your body (cortisol) & here we have a never-ending circle of cravings & mood swings.” Leah from the Fitness Factory.

More useful posts about working out your BMI and what vitamins to take:

 

Guest Post | Leah Byrnes | Tips from the Supplement Expert


Mental Change


 

Take these steps for 12 weeks and look at your progress.

Take before and after photos every single week in the same spot.

If you still aren’t losing weight or find yourself not sticking to the plan, use a nutritionist or a coach. I pay £30- £40 a month for a plan from my coach Roxy because I need someone to get me to the next stage of my journey, but I have followed the above method for 2 years and have lost a significant amount of weight.

This guide is for people who have never stuck to a healthy eating lifestyle.

This is not a crash diet.

This takes time and constancy! Some weeks you may weigh more. You aren’t looking at the scales you are looking in the mirror, at your weekly photos and how your clothes fit.

Do not just do this for 2 weeks and think, it’s not working so I’m not doing it anymore.

Stick to this, this is a way of life NOT a diet.

 

 


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