Ready To Start Losing Weight? Take A Look At This 24 Hour Health Programme

If you're looking to lose weight and become healthy

, the following is a programme that can be incorporated into most daily lives.

This programme is based on several assumptions, most notably that you start and finish work at 9am and 5pm, you have a 20 minute commute to and from work by driving, you don't have any major dietary requirements (i.e., vegetarian, lactose intolerance) and you're generally in a good, physical condition where you have no problems with basic exercises.

6.30am - wake up, get out of bed and carry out some basic stretches to get your body ready for the day. These stretches don't have to be anything strenuous and standing on your toes and reaching for the ceiling would be a good example, followed by trying to touch your toes without bending your knees.

6.40am - jump in the shower on a colder temperature than you're used to. It will be a bit of a shock at first and you might find it difficult as the water is colder, but it will make you feel a lot more refreshed and awake.

7.20am - once you've got dressed, make some porridge and enjoy it with some fresh fruit chopped on top. Drink one full pint of water (this could be done in two half pints before you leave for work).

7.40am - put your chicken salad sandwich (made the night before on wholemeal bread), two pieces of fruit and low fat yoghurt into your bag and finish getting ready for work.

7.50am - start the walk to work. If it takes you 20 minutes to drive to work at 30 miles per hour, you should be able to walk there in around an hour. For the first few days, it might be worthwhile informing people you might be 5 or 10 minutes later than usual as you find the quickest route (alternatively, make the journey on a weekend so you have a rough idea of the time needed).

10.30am - eat your first piece of fruit and accompany it with half a pint of water.

12.00pm - eat your sandwich and low fat yoghurt and then head outside for a 15 to 20 minute walk. It doesn't matter where you go, as long as you get the walking in - a 15 minute walk around the park is just as beneficial as a 15 minute walk around the shops in town.

2.30pm - finish off your final piece of fruit with half a pint of water.

5.00pm - leave work and now you have two options. The first is to take the long route home so you're walking for between 45 minutes and 1 hour and the second is to head to a gym. Whether it's a large, national gym in London or a small one in your local town, spend around an hour to an hour and a half carrying out cardiovascular and some basic muscle development exercises.

Ensure you have a pint of water when you get home.

7.00pm - begin preparing a dinner of fresh fish, two portions of vegetables and some type of carbohydrates, whether it's potatoes, rice or pasta. Where possible, try and use wholegrain varieties of the latter two.

7.30pm - eat your dinner with half a pint of water and for dessert have some of your favourite fruit with low fat natural yoghurt.

10.00pm - have half a pint of water before going to bed and spend some time reading to wind down. Television might be the automatic choice, but it keeps you alert for too long and one of the most important aspects of a healthy life is getting enough sleep, of which 8 hours is often cited as being the recommended amount.

by: Paul Delaney

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