I get it: you’re so busy during the week, that you don’t have time to incorporate new habits into your life, let alone the healthy ones.
A good 7-day detox will steer you away from eating foods and using products you know are bad for you but often too tempting to resist—sugar, caffeine, alcohol, meat, dairy and processed food, and chemical laced products. You’re nervous that all these veggies aren’t going to support your busy life, but you’re enthusiastic and super-charged. The veggies aren’t as satisfying as pizza, and you feel sort of hungry, but you’re still riding on your motivation to feel better in just five days. In just 7 days, you have purged your system of toxins and water weight, reset your digestive tract, gotten past the worst of your caffeine and sugar addictions, AND your favorite jeans are back in your wardrobe! Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. When it comes to weight loss, whatever the motivation, whether it be a holiday, office party, New Year’s resolution etc.
When aiming to lose 6 pounds in 3 weeks, it’s important to break this down and target 2 pounds per week. The reasons behind this are simple – if the weight loss is greater than 2 pounds per week, you will be losing more muscle than fat. As I mentioned earlier, consuming less than you use is the key, to lose 2 pounds per week you will need to consume 1000 kcal less than you require every day! When looking at exercise it’s important to take on a programme which suits you, combining aerobic exercise and strength training will help increase calories used per day and also help tone your muscles. Try and get a quality portion of protein, such as grilled chicken or turkey which is low in fat.
Snacks are a great way to keep those cravings at bay and to prevent you from getting over hungry and therefore stop over eating at meal times. The example diets below are broken down into Men and Women and in addition assume 500 kcal burned through exercise each day. All average calorie intakes are calculated using the ONS 2011 census data for average age and weight for men and women.


Sport and exercise nutritionist Andrew Shepherd studied Sports and Exercise Science (BSc) and M.Dip Sport and Exercise Science specialising in Nutrition and Physiology at Sheffield Hallam University. After his retirement, he turned his passion to help athletes make the right choices so they can deliver their optimum performance and reach their goals. I would always recommend a slower weight loss per week than this, however, with for example athletes who need to make weight e.g.
Essentially the principle is to create a negative energy balance – use more than you consume. Based on your body weight with no exercise during the day you require approximately 2200 calories (this may vary slightly depending on multiple factors so if just a guide number). You have dinner plans tonight and your friend always picks Italian—how can you eat vegetarian while she’s slurping linguine in clam sauce?!
However, if serious restriction is what works for you, super strict juice and lemon water fasts should only be done with professional supervision. Hayley creates lifestyle transformations by coaching her clients to strengthen, nourish and evolve through the cycles and shifts in life. Use of this website and the information contained herein does not create a doctor-patient relationship.
The resistance training and creating tone is important, using your muscle will stimulate protein to repair their fibres, this will help reduce the amount of muscle lost during the weight lose period. Alternatively go with a portion of fish like salmon or mackerel, offering quality protein along with those vital healthy fats and Omega’s. Try and go for homemade or “wholegrain, whole-wheat, or wholefoods” at this point to manage the calories. Whilst studying, Andrew was a full time athlete training and competing with the City of Sheffield Swim Squad at a national and international level.
Andy holds a BSc (Hons) in Sport and Exercise Science as well as a M.Dip in Sports and Exercise Science, Sports Nutrition and Physiology.
To create a weight loss of 2 pounds per week I would recommend doing exercise to boost your energy expenditure and make it easier to create a negative energy balance.


Your tummy is less bloated, the annoying I-haven’t-had-enough-coffee-and-I-want-to-scream headache is gone. Combining cutting edge understanding in all three disciplines due to years of anatomical study and dietary theory, Hayley’s approach leverages their blended benefits and results.
Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. This is a big challenge, and combining healthy eating and an increase in exercise will make this balance easier. In addition to these qualifications Andrew is also a High Performance Registrant with the SENr.
People shy away from detoxes because they don’t think they can go without the sugar, caffeine and meat, but you CAN do it. Her unique and intelligent style promotes strengthening while softening–empowering her client’s to heal not only their physical bodies, but their hearts and minds as well. Make your salad colourful using various leaves, peppers, radish, and don’t be afraid to add a bit of raw vegetable like carrot or some fruit like some thin slices of orange. He works with a number of clubs and organisations across the country providing nutritional advice and support to Junior, World, Olympic, Paralympic and Commonwealth Games athletes. Hayley studied at the Institute for Integrative Nutrition, continues her studies with David Wolfe, raw food expert and is an essential oil expert in her own right. She is a doTERRA Certified Pure Essential Oil Diamond Director and a Pangea Beauty Ecologist. She has fun running and playing in the mountains with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline .



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