TROUSERS feeling a bit snug? After a summer of holidays and barbecues, it’s to be expected. 

But now that September’s here, so is optimism and fresh motivation.

Jattvibe Health is bringing you a three-month programme to drop two stone Credit: Getty

The plan in three parts, each with three workouts using little or no equipment from trainer Will Duru Credit: Supplied
The countdown to Christmas has begun . . . and by the time party season arrives, you could lose a few inches.
Jattvibe Health is bringing you a three-month programme to drop two stone.
It’s in three parts, each with three workouts using little or no equipment from trainer Will Duru, and three simple dietary tips from nutritionist Rob Hobson. 
Each part lasts a month. Stay consistent and you could shed 2lb a week and feel fitter and stronger without having to set foot in a gym or go cold turkey on the foods you love. 

There will also be three simple dietary tips from nutritionist Rob Hobson
STICK TO THESE 3 KEY FOOD RULES  
THERE’S no need to overhaul your diet and massively reduce your calories to lose weight and feel good.  
Instead, for each phase of this three-month programme, Healthspan nutritionist Rob Hobson will give you three new habits to introduce. 

That’s it! No counting calories, no salads for every meal or cutting out food groups. Just simple, achievable tips. 
The catch is, you must stick to these three habits at all times. 

1. EGGS FOR BREAKFAST 

Getting a decent serving of protein at breakfast also helps spread your intake more evenly through the day, which is useful for maintaining muscle Credit: Getty
ONE of the most beneficial things you can do for your diet is to switch your breakfast. 
A lot of our choices for the first meal of the day are high in carbohydrates with little to no protein – think pastries, cereals and milk or jam on toast. 

Why is this bad? Protein is filling and will help reduce the urge to snack between meals.
Rob says: “You don’t need to start eating chicken for breakfast.  
“Instead, try Greek yoghurt with fruit, two or three eggs on toast, nuts and seeds in porridge or smoked salmon or smoked mackerel on toast with avocado. 
“Getting a decent serving of protein at breakfast also helps spread your intake more evenly through the day, which is useful for maintaining muscle.” 
Other high-protein breakfasts include cottage cheese (with fruit or on Ryvita with tomatoes), tofu scramble with vegetables, or a smoothie with protein powder. 

2. ROTATION OF THREE 

Simple healthy meals you can make on autopilot can help you avoid calorie-packed convenience food Credit: Getty
WHEN you’re busy, tired, or managing a health issue or family, healthy eating might be the last thing on your mind.  
So having two to three simple meals you can make on autopilot will save you from falling into the trap of eating convenience food, often high in calories, fat, salt and sugar. 
It also prevents you from feeling overwhelmed at finding new, healthy recipes.  
Even better if they are fast to make or you can freeze portions. Rob recommends: 

Omelette on wholegrain toast with tomatoes 
A tin of mixed salad beans stirred into a pouch of pre-cooked wholegrain rice with roasted vegetables and a teaspoon of pesto 
A tin of fish, such as tuna or mackerel, with wholemeal pasta, spinach and a good quality pre-made tomato sauce 
Wholemeal couscous with roasted red pepper, chickpeas, feta and a drizzle of extra virgin olive oil and lemon juice. 

Rob says: “These meals don’t need to be Instagram-worthy. But knowing you can throw them together in five minutes is one of the most practical ways to make healthy eating something you stick to.” 
3. VOLUME UP 

Fill half your plate with low-calorie, high-volume foods to help you feel fuller while losing weight Credit: Getty
FILL half your plate with high-volume foods. 
These are foods that take up lots of space on the plate (and in your stomach), but are low in calories. 
For example, vegetables, big leafy salads, stir-fried veg, vegetable soups or fruits. 

Visually, you may feel like you’re eating more, which can satisfy your brain – half the battle when you are trying to lose weight. 
Rob says: “High volume foods help to naturally bring down the calories of your meals while also adding more fibre and nutrients.” 
PICK FROM 3 WORKOUTS TO DO 3 TIMES A WEEK 
WHIPPING you into shape is Will Duru a personal trainer and founder of fitness app 12Reps. 
For this phase, do three workouts per week, ideally one of each of the below. 
Have a rest day between each day of exercise, as this helps the muscles recover so that you can feel energised and motivated for the next one. As you get fitter over the month, feel free to add an extra round or two to each workout.  
Alongside your workouts, aim for at least 5,000 steps every day. 
A smartwatch will track your steps, or the Apple Health app for iPhone or Health Connect on Android.  
lAlways warm up before exercising, and stretch afterwards, to avoid injury. 
1. THE FOUNDATION 

The reverse lunge

High knees

Complete three rounds, only rest when you need to.  
Squats (20): Stand with feet hip width apart, push hips back, bend knees and squat down until thighs are parallel to ground. Push up through heels to stand. 
Alternating reverse lunges (40): Take a step back and as you do, bend your back knee so you tap the floor. Push up through your front foot to stand. Swap legs.  
High knees (60): Jog on the spot, drive your knees up towards your hips, pumping your arms as you do. Or, march on the spot, lifting your knees high. 
2. THE BLITZ 

Star jumps

Mountain Climbers
DO 30 seconds of each exercise with a 20- second rest between. Complete three rounds. 
You should feel out of breath at the end of each 30 seconds.  
Star jumps: Jump from the floor and as you do, spread your arms out either side and jump your feet out either side. Or do step jacks – stepping one foot out at a time, while bringing your arms overhead. 
Squat to knee drive: Squat down, then as you stand, bring your left knee up to your hips. Then, drop straight into your next squat. Alternate knee drives each time you stand. 

Mountain climbers: In a high plank position, quickly drive your left knee to your right elbow. Step back, before driving your right knee to your left elbow. Keep alternating, quickly as you can. 
3. THE LADDER 

V-ups

Press-ups
FOR each exercise, do ten, eight, six, four and two reps. Then go back up the ladder doing two, four, six, eight and ten reps. Rest when needed. 
Press-ups: In a high plank, lower your chest towards the ground, then push up through your hands to come back up. Drop to your knees to make this easier.  
V-ups: Lie back, arms overhead. Bring your hands up to meet your shins, lifting shoulder blades off the floor. Lower down, then repeat.  
Forward lunges (each leg is 1): Step forward, bend your front knee so it’s at a right angle and your back knee taps the floor. Stand, step back to start position. Alternate sides. 

WATCH THE VIDEOS

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