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 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 tag me in your instagram posts @emilylucyrajch and let me and others know if this plan has helped you. I don’t work on my blog to make money or get deals from brands.

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!

 

emily rajch after


Step 1


 

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

“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 heart rate increasing exercise.

I started losing weight by using free works out videos on YouTube 2- 3 times a week.

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. Walking on the treadmill for an hour is not helping your body or your mind, its boring and your not going to see the results you want.

Even if you can only manage a few of the exercise, work your way up each time. There is no rush and no right way to do them, as long as your out of breath your smashing it!!

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

 

I did this by waking up and having a black coffee first thing and doing this workout fasted (no food) for 20 minutes! Then after I had finished Id have a high protein breakfast like the ones listed on my breakfast post or in Step 3 of the plan:

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

Its said that 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

Whether this is true or not I find doing cardio first thing with nothing heavy in my body the most effective way to get through the 20 minutes graft.

Once you’ve got used to exercising. Joining a gym is a great idea to keep you focused and meet new people who are on a similar journey to yours. I know this may seem a scary place but after the 4th time of visiting you will realise its a great positive space to better your mind body and soul.

I would recommend adding some weight training into your routine to add some muscle and tone.  Kayla Itsines guided workouts are a great guide to start using. I did these for a year when I first started at the gym. 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

 

 

Once you’ve got used to these and built some confidence with weights and been in the gym, start to split your workouts into body parts per day.

 

My current routine is weight training 3-4 days a week.

Stairmaster 30 minutes 1-2 times a week.

My Gym Essentials

I try to push myself weekly to lift heavier weights and I do 3 sets of 8 reps for a new weight I’m trying to lift and 15 reps if I’m trying to reach the next weight. I always want to make sure I have good form and not struggling with the weight before moving up.

With squats and deadlifts, I started with 10-20kg and I am now lifting 65kg trying to get to 70kg with good form. I use gloves as my hands start to hurt the most as my wrists and arms are much weaker than my legs.

The ones I have are from Nike

I train per body part rather than mixing the workouts as this gives me the best results and I am able to focus on which area needs most work that week.

 

An example would be:

Sunday- legs and bum 1- 1.5 hours

Tuesday – Arms, abs and cardio 1 hour

Thursday- Shoulders and back – 1 hour

Friday- Bum, cardio and inner thighs 1.5 hours

 

This really works for me, a few months ago I was training 5-7 times a week sometimes twice a day. This was too much for my body. I need rest days to let my muscles heal and grow.

But everyone is different and it’s important to experiment with work out types like I did previously to find what works best for you.

 

 

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A post shared by EM LUCY RAJCH (@emilylucyrajch) on

 

Why weight training workouts?

People (myself previously included) think that going to the gym and doing lots of cardio, with a low-calorie diet will give them this great toned body and peachy bum. If all you do is eat in a calorie deficit or just do cardio, you will lose weight/fat, but your skin will be saggy from the weight loss and you will not gain muscle. Your arms and thighs won’t be toned if you are losing weight. You will just look slim. To achieve a toned firm body you need to gain muscle with weight training.

 

A perfect example of this is Lisa’s transformation. From weight loss to adding weight training to her transformation. @lisa.b88

 

 

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“Toning is due to an increase in muscle tissue as well as a low enough bodyfat percentage to see the definition and shape of the muscles and get rid of the “jiggle” in order to achieve the look of muscle tone or a toned body you need to engage in strength training as well as shed the layer of fat covering your muscles. – www.bodybuilding.com

To gain muscle you need to challenge yourself and feel your muscles working and contracting. Pushing yourself out of your comfort zone of what feels easy.

The science behind it is after you work out, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).1Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. Young sb Kwon, M. a. (2004) – How do muscles grow.

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.

There are also loads of free workouts available on the PureGym website and YouTube Channel: https://www.youtube.com/user/PureGymVideo

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.

Im 5ft 2 and 29 years old so my calorie allowance is probably a lot lower than yours needs to be. Make sure you work it out with your height, age, job here: https://www.iifym.com/iifym-calculator/ 

I weight train 3-4 days a week, 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 some weight gained from Christmas currently so I am in a deficit of 1200 calories per day( Burning more calories than I am eating to lose weight)

If you want to understand more about being in a calorie deficit click here for lots of helpful videos.

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:

-Smaller portions

-Track calories in Myfitness pal app

-Prepare your meals before your hungry or you will fail

-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 (optional but this works for me): 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)


 

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 meal of whatever you want, within reason.

1 meal not 1 day of binge eating. This meal is just a little treat to keep you with your cravings, you may find you dont even want this bad meal and choose to eat something healthy but a bit more of it.

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.

For more recipe ideas click here

 


Step 4 – Optional


 

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 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.

 

 


If this page has helped you!

1) Spread the word. A free way to help me in a massive way is to simply tell your friends about the site and share our articles on social media.

2) Tag me in your progress posts and let me know how you are getting on!

 


 

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