Your 7-Day Slim Down Plan

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2 Your 7-Day Slim Down Plan One Week To Quick Fat Loss Results Using Great-Tasting food! Olu Aijotan

3 Olu Aijotan Inspira Publishing Ltd ALL RIGHT RESERVED This Fat Loss Book Is Copyright Protected & Owned By Olu Aijotan and Inspira Publishing. You have No Right To Resell, Reproduce Any Part Of it's Content Or In Whole. Any Unauthorised Duplication or Resale Will Be Prosecuted In Accordance With The Laws. LEGAL DISCLAIMER The information I share in this book is based on my painstaking and thorough research and experience. However, please do not use it as a substitute or misconstrue it as medical advice or as a substitute for medical diagnosis. If you have an ailment, or health concerns, make sure you speak to your doctor before using this program. If you chose not to obtain consent from your physician/doctor before you commence this program, you are agreeing to accepting full responsibility for your actions. Please DO NOT use this program if you are pregnant or just gave birth. If you are currently breastfeeding a baby, make sure you speak with your Doctor before using this program.

4 What You REALLY Desire And How You Will get It! Let's cut the time wasting. You want to burn off excess fat, slim down and you want to do it quickly within record time. You don't have too much time because you are too busy but you still want a dream body and you want to achieve this within the little time you have. That is what YOU want...and I want you to know that you DESERVE it! You should not need to struggle, worry and even go through PAIN and HASSLE to lose weight. And it shouldn't really take all your time either and definitely should not take you many months! What you want is to see is a rapid healthy and safe weight loss results within days! That is why I created Your 7-Day Slim Down Plan. This plan will give you a safe, healthy way of burning fat rapidly. Before I go on, let me make something clear, This slim down plan IS NOT a starvation plan. Far from it. Its a super-filling eating plan that you will follow and you will feel the difference in your body too. How Long Should I run This Plan Run For? Even though I call this program The 7-Day Slim Down Plan, you can run this program repeatedly a second time to get more profound result. If you have lots more pounds of fat to lose, you can REPEAT this plan for 14 days. YOUR 7-DAY SLIM DOWN PLAN: THE RULES YOU MUST FOLLOW RULE #1 Ensure you follow the daily menu. You can do it in any order. Feel free to repeat any days that you really love.

5 RULE #2 You must drink 7-8 glasses of water daily. NO EXECPTIONS. If you are not used to drinking that much water, you have to start. Drink 1 glass in the morning, 2 before midday, 1 glass during lunch, 2 in the evening, 1 at dinner and another 1 one hour before bed time. A BIG bottle of Ragolis contains 2 litres of water and should be about 7-8 glasses of water. 1 "pure water" is about 1 and half glasses of water too. Your drinking glass should be the normal glass cup you have in your home. RULE #3 You must eat your meals in mini meals as stated in the plan. Do not BINGE on food. Here are your portion sizes using a simple method to measure: Carbohydrates: Your carbohydrates must not be more than the size of your fist. Protein: e.g. Chicken, must not be more than the size of your palm RULE #4 You are allowed to eat as much VEGETABLES as you want without feeling guilty whatsoever. E.g. You can snack on cucumbers or Garden Egg all day without feeling guilty! RULE #5 Ditch the soft & Alcoholic drinks. Thou shall not drink Coke, Sprite, or any other brand of fizzy drinks and this includes Zero Coke, Diet coke, Pepsi Max etc. Abstain from beer during this program. You are allowed a small gas of wine. You are allowed coffee and tea bag as long as you are not using sugar to sweeten it. Use Honey or Sweetners like Stevia instead. RULE #6 Plan, Plan, Plan. Do not get upset if some of the days don't go according to plan. Just get back on track immediately and continue with the program. RULE #7 Finally, Keep a positive attitude. feel good about yourself and enjoy the process. Train your mind to see the good in everything. When it comes to slimming down, there are three things that matter so much: 1. Your NUTRITION: That is, the Food you eat that your body uses.

6 2. YOUR ACTIVITY: Which is the workout/activity that you do 3. The MOTIVATION: We all need some form of push to get us to do things. And in this 7-Day Slim down plan, I'll give you ideas that you must follow to the letter, and I am sure it will work for you if you follow it without mincing words. Now that we are done with the rules and requirements, let's get started! Your 7-Day Slim Down Meal Plan The premises of The 7 Day slim plan is that you make use of food that contain fat burning nutrients from two food classification to TRIGGER your body's metabolism. These food classifications are: 1. Macronutrients: Protein, Fat & Carbohydrates (Complex). (P + F + C) 2. Micronutrients: Vitamins & Minerals (e.g. Vegetables etc) Our goal with the plan is very simple: To help you lose between 2-3kg rapidly in just 7 days by following a healthy and safe slim down plan that is backed by science and gives you a permanent weight loss without gaining back any of the pounds of fat that you have lost. But for that to work, you have to follow a massive calorie DEFICIT plan. That is, eat less calories than your body needs daily slightly to prime your body to burn fat and shake off excess fat off your body. What most people do to achieve a calorie DEFICIT is to "STARVE themselves. This is not just ineffective, it is ABSOLUTELY wrong! Maybe you've even tried this in the past and you think it doesn't work. If you think so, then you are RIGHT.

CALORIE DEFICIT = Calories from food you eat is less than calories your body use per day!

7 There is a BETTER way, and it involves eating meals that are low in calories but at the same time make you stomach full. The 7-Day Slimming Plan will enable you eat meals that will make your stomach full but are low in calories that will help your body achieve a CALORIE DEFICIT and help your body burn fat off. CALORIE DEFICIT = Calories from food you eat is less than calories your body use per day! The GOAL is to get your body to cut of between calories per day without starving yourself or sabotaging your efforts with crash diet that takes you back to square one when you stop using it, and eating the meals on this plan will help you achieve that EASILY. For instance, by following the simple analogy in the photo above, if you eat healthy meals that contain 2,000 calories and your body burns off 2,500, that is a 500 calories deficit and your body burns it from the fat that is stored away in your body, thereby reducing your weight. There is more to the science of weight loss which I cannot go into full details in this material. The goal of this material you are reading is not to explain the science, it's to give you EXACTLY what works to burn excess fat and get you on the run to use it right away! If you want to know in details how this calorie deficit system works, then I suggest you get my full 30 day Fat Loss Program at this link here. This is not a deprivation Diet.. Each of your meal is based on a balance of 45% Protein, 30% complex carbohydrates, 25% healthy fats and unlimited micronutrients.

8 I am going to five you 7 days of breakfast, lunch and dinner ideas. You'll also have access to healthy snacks that will ensure that you will never feel hungry and they are based on the use of fat burning Macronutrients and Micronutrients that I told you about earlier. The 7-Day Slim Down Meal Plan Outline DAY ONE Breakfas t Quaker Oats With 1 Boiled Egg DAY TWO Breakfast 1 Banana With Tomato & Pepper Scramble d Egg DAY THREE Breakfas t 1 Slice of Brown Bread with Baked Beans DAY FOUR Breakfas t Fruit & Fibre Cereal With 1 Boiled Egg DAY FIVE Breakfast Brown Bread Egg Sandwich DAY SIX Breakfast 1 Banana With Tomato & Pepper Scramble d Egg DAY SEVEN Breakfas t Millet Pap With Medium Sized Moi Moi 1 Banana Lunch 2 Carrots Lunch 6 slices of Cucumbe r Lunch 3 Garden Eggs Lunch 1 Apple Lunch 2 Slices of PineApple Lunch 1 Slice of Water Melon Lunch Whole Wheat Pasta With Fish Stew 1 bowl of Fruit Salad 1 Moi Moi With 1 Boiled Egg Brown Rice (local) & Beans Vegetabl e Salad With Skinless Chicken 1 small Indomie With Mixed Vegetable Oiless Cooked Beans With Fish Mixed Nuts (Cashew, Almonds) Dinner 3 Garden Eggs Dinner 1 Apple Dinner 2 Carrots Dinner 1 Slice of Water Melon Dinner 2 Carrots Dinner 6 slices of Cucumbe r Dinner Boiled/ Roasted Chicken With Potatoes & Stew 1 bowl of Fruit Salad Fish Pepper Soup 1 small Indomie With Mixed Vegetable Whole Wheat Pasta With Fish Stew Sweet Potatoes With Fat Burning Stew Unripe Plantain Flour With Vegetable Stew

9 NOTE: This meal plan is based on a 1,200-1,500 Calories Per Day. What To Do To Make Your 7-Day Slim Down Meal Plan Work For You: Before you do anything, I want you to print out the meal plan page. If you don't have a printer, feel free to copy it out on a piece of paper by hand. After you do this, then paste it on your kitchen board, your fridge (with a magnet) or even on your kitchen wardrobe etc. You need it to be there for you to follow it. Do not memorise or put it somewhere you will not see it. When you go into your kitchen to cook any meal, your eyes will see your meal plan where you've left it and your brain will TRIGGER motivation to want to make it work. How Will I make This Work As I have A Full Time Job! Plan your meals ahead of time. If you have your meals planned and prepared beforehand, you are more like to eat it rather than choosing to binge on "fast food" that sabotage your weight loss. You can do this by cooking multiple meals at the same time. Cook your meals in batches and store them in the fridge. If you live in an area where there is no electricity, you can buy "Ice Packs" from Shoprite that you can store in your fridge that keeps the content cool when electric is off. Buy your ingredients in advance. Make a list of everything you need to make your meals and buy them in bulk weekly and save them for use during the week. It makes the job easier for you. If you noticed, the meals that in your breakfast are meals that I call The 15 Minutes Meals. I have personally prepared every single meals I listed in that breakfast and none of them took me more than 15 minutes to make. If you work full time, you should not have any EXCUSE whatsoever not to be able to prepare a quick healthy breakfast before you leave home. While getting ready, spare just 15 minutes to make your breakfast. When you are on this program, its VERY important, you CANNOT skip breakfast. If you start work too early e.g. 5.am or 6.am, take your breakfast with you to work and eat there. If you are not allowed to eat full meal at work, ensure you take two fruits with you. e.g. Take slices of cucumbers or Banana with you to work.

10 And if you are not used to taking breakfast, this is a time to start. Don't hide under the "I don't eat breakfast option". Make sure you do! If you don't, you will overfeed yourself when you now have the opportunity to eat later in the day. That is why your breakfast is CRUCIAL to this slim down plan. Remember, the whole point is to reduce the level of Cortisol in your body by constantly eating mini meals throughout the day that keeps your body metabolism going, and thereby burn more fat off your body. Also, if you work full time, you should prepare your meals and take them to work the following day. What has worked for many of my previous clients is to cook their meals in batch and take it to work in lunch boxes and food warmers that they can eat later in the day. If you ABSOLUTELY have no time to cook whatsoever because you work 20 hours daily, and you have a canteen in your workplace, liase with the cook to help you prepare special fat burning meals as detailed in the meal plan above. How much of the food Should I Eat? This is a common question that I get and I'll give you an unconventional but effective method that you can use. Remember how our food contains the 3 general macronutrients which includes: Protein, Carbohydrates, Fat The general method is for you to use your hand to do your food measurement. When serving your meals (not raw), here's how to measure what to eat: Carbohydrates: Only eat a portion of carbs which is the size of your fist. So, for example, if you want to eat Brown rice & beans, Your rice must not be more than the size of your fist when you clench it. Something that comes close to the size of your fist is a medium sized Apple or Orange. The size of your carbs must not be more than that. Protein: A portion of protein must be the size and thickness of your palm. So for instance, if you are to eat chicken, or a piece of beef (without the fatty bits) or even fish, the size of what to eat must not be more than the size of your palm. Fat: The portion size for your fat should be the thickness of your thumb. So if you need to add fat such as Extra Virgin olive oil, coconut oil, Flax Seed Oil etc do not use more than the size of your thumb in your cooking. So for instance, when you cook your indomie with lots of vegetables, instead of cooking it with lots of oil, only use a teaspoon of oil (the small spoon for stirring tea).

11 And if you need to eat Cashew nuts or Almonds or even groundnuts, which are healthy source of fat, eating just one handful is perfectly ok. Finally the micronutrients are gained from Vegetables such as Cucumbers, Water leaf, Pumpkin Leaf (Ugwu), Spinach (Efo Green), Garden Egg, Pepper, Carrots etc. Feel free to eat any of the above micronutrients vegetables as much as you want without counting the portion. They are RICH in fibre, fills your stomach quickly and VERY low in calories. If you buy Garden Egg for instance and you eat 10 of it at a go, feel free. Its good for you and you wont go over your daily calories with it. What Oil Should I use to cook? The best oil to cook with is Palmoil! Let's be truthful, it taste GREAT! But the thing is...its very HIGH in calories! If you have excess fat and you want to burn it off, you have to SERIOUSLY cut down on your intake of palm oil. No buts, No questions. You have to follow this rule if you want this 7-Day Slim Down plan to work for you. The next best cooking oil after Palm Oil is Olive Oil & Coconut Oil. You can get these two from any major supermarket in your town. e.g. Shoprite, Park "n" Shop etc NOTE: The one used by churches for anointing oil are usually not good. go for the edible cooking Olive & Coconut oil instead. But remember the rule of thumb, when you are cooking with it, use a "thumbful" of it. You can actually cook your fat burning stew without Palm Oil whatsoever. Instead of adding oil, all you need is to use the "stock" of the fish/chicken or beef you want to put in your stew. And just in case you are wondering what "stock" is, its the water that you get from boiling your fish, chicken or beef. If you look at the top of the water, you will see "Oil" at the surface. That oil is called Animal Fat and this is healthy to use as your Oil. What If I get Hungry In Between Meals With the plan I gave you above, you should REALLY not be hungry, however, for some of us who have a high hunger pangs, snack on VEGETABLES like I explained earlier. Get yourself access to your Garden Egg, Cucumbers, Cabbages, Carrots etc and snack on it. They are low in calories but high in fibre content!

12 Your 7-Day Slim Down Workout Plan Please bear it in mind that for your 7-Day slim down plan to work, you MUST exercise! The science behind this simply is that, the more activity your body experience, the more energy is used. And the energy is derived from the food you eat and the fat that is stored in your body. Exercise basically turns up your metabolism and makes your body burn more fat off by using the fat that is stored in your body as energy while you are exercising. There are different types of exercises you can do to lose weight but the one you want to do that will RAPIDLY burn fat off your body is called "The High Intensity Interval Training Workout". Here's why... High Intensity interval Workout (HIIT) makes use of workouts that are very intense and workout your entire body at the same time thereby boosting your body's metabolism and fat burn. HIIT has been proven to speed up your metabolism and boost how much calories you burn throughout the day.

13 In simple terms, when you do a 20 minute HIIT exercise, your body continues to burn fat throughout the rest of the day! That is how EFFECTIVE it is! Without wasting time, let's QUICKLY run through the workouts that you will be doing while on this program: 5 Minute Warm Up 30 Seconds per Exercise 1 Boxer Shuffle 2 Up & Over Lateral Steps 3 Walkdown Plank 4 Torso Circles 5 Jog in Place 6 Squats 7 Alternating Lunges 8 High Kicks 9 Butt Kickers 10 Jumping Jacks 12 Minute HIIT 20 On, 10 Off X 4 = 2 Minute Intervals per Exercise 1 Broad Jump + 2 Jacks 2 Pop Squats 3 Front Kick Burpees 4 3 Switchfoot Jumps + Reverse Lunge Cool Down and Stretch 20 Seconds per Exercise/Stretch While you are on The 7-Day Slim Plan, you MUST do your workout every day that you are on this program. No EXCEPTIONS!

14 The workout takes less than 20 minutes and you can take rest in between. For example, many of my new students run the first 10 minutes, take rest in between and do another 10 minutes of the workout. If you work full time and get home at 7pm, you can do your workout before you go to bed. I have several working class individuals on my fat loss program who do this, and you can join them too. I personally have dumbbells that I use myself for my workouts and I use these in my living room while listening to music. You can do your workout in your living room while watching TV on your "RUG" or an exercise mat. If you will be distracted, you can do this in your bedroom or in another room that you will not be disturbed. When you first start doing your workouts, do not expect to be as perfect as the person in the VIDEO that comes with this material. Those people have been doing their workouts for years. Strive to do yours the best you can do it, and pause the video in between if you want to rest. This is allowed! The more you do your workouts, the better you become with each passing day. Your workout will make you sweat beyond what you expect. Ensure you have a source of air blowing towards you (AC, FAN, Opened windows) when doing your workouts. ***WARNING***PLEASE READ THIS FINALLY, do not push yourself too much. Don't do workouts and pass out. Do not push your body beyond the limit that its mean's to go to. It will not benefit me nor you to pass out/faint while doing your workout. Start gradually and continue to increase the workout you do. How To Make It Impossible To Fail The major problem most people have when on a weight loss program is that they give up after few days of running it. Maybe this has actually happened to you before. Where you've started a program and lost motivation afterwards and you go back to your old ways. Here's how to make it impossible for you to fail while on this program:

15 #1. Commit Yourself - You can do this by telling someone you trust and respect that you want to run the 7-Day Slim Down Program and you want them to make you accountable. Get them to NAG you every single day to ensure you do this program. I call these people accountability partners. Make yourself accountable to them. #2 - Set Foals For yourself - Tell yourself what you want to achieve. Write it down! For example, When writing this material you are reading, I set myself a goal to write three pages per day and I finished writing this entire material in just 1 week! if I did not set a goal for myself, you won't be reading it. Set yourself a goal to eat healthy meals daily, to do your workout daily etc. #3 - Treat set back as signals - When you cheat or suddenly go off course, simply change your approach and get back on track again! Don't feel sorry for yourself, just get on with it! #4 - Whenever achieve a milestone, treat yourself to a gift. For example, if you lose 2kg in one week, buy yourself a special gift. It TRIGGERS your brain to want to look forward to more reward as you make more and more progress. Follow the above tips and you will be able to make it impossible to fail with this program. HOW TO MEASURE YOUR SUCCESS Finally, I am at the end of this short 7-day slim down program. But before I close it up, let me show you exactly how to know how much fat you've burned and how much weight you've lost. Remember, when you measure yourself, it tells you if this program is working for you or not and then you can make adjustments that will put you on the right track... There are three measurements you have to do before you start this program: 1. Weight Measurement: Get yourself on a scale and measure your current weight and write this on a notepad. 2. Waist Measurement: Take a tape rule (like the one Tailors uses) and measure your belly in inches. Record this as well. 3. Photo Measurement: Take a photo of yourself in three dimension. That is, Your back, your side and your front. You can make use of a mirror to take these pictures.

16 After completing the 7-Day Slim Down Plan, then take your measurement again just like you did the first time and compare the result. When you do this, you will be able to see the effectiveness of The 7-Day Slim Down Plan! Now, that you've completed reading this short report, get going and kick-start your own slim down plan right away. Progressing From The 7-Day Slim Down Plan After completing the 7-Day slim down plan, you may repeat the program again if you desire. If you want to do this, ensure you choose the 8th Day as a cheat day and eat any food that you crave for after the first cycle and then repeat the 7-Day Plan again. After completing the first 7 days or doing the 2nd 7-days, progress into the 30-Day Fat Loss Program which is at REVEALED - A Never Shared Before Fat Loss Secrets used SUCCESSFULLY BY Desperate Housewives Who Are TIRED Of Being Shamed For Being Too Fat! THE 30-Day Fat Loss Program "A Natural Fat Loss System using Locally Made Fat Burning Nigerian Meals That Breaks Down Excess Body Fat And Flush It Out Of Your System Quite Rapidly In Just 30 Days!" Thank you so much for reading this amazing 7-Day Slim Down Plan.

17 If you have any questions or comments, please send an to and I'll respond to your questions. You can also visit the links below to see other ranges of products by me which includes 30 Day Fat Loss Program, 3-Day Detox Diet, Flat Belly Miracle Program etc at You can also get the latest weight loss tips and advice on my blog at I wish you the best of luck with getting your amazing body. Yours Sincerely, Coach Olu Aijotan Your Fat Loss & Nutrition Coach

Nigerian Weight. Loss Cookbook. By Olu Aijotan Quick Start Guide

Nigerian Weight. Loss Cookbook. By Olu Aijotan Quick Start Guide Nigerian Weight Loss Cookbook Quick Start Guide By Olu Aijotan Quick Start Guide Quick Start Guide All Right Reserved Copyright property of and Inspira Publishing Ltd You do not have the right to resell,