Our expert says:
It means you can eat the following: 1 serving of fruit = 1 glass of orange juice, 1/2 cup of bran-rich cereal with 1/2 of low fat milk OR 1/2 cup of low-fat yoghurt (the milk and the yoghurt are interchangeable), then if you like you can add 1t of sugar or honey to sweeten the cereal. The "OR" options show you when you can exchange one food for another, e.g. lean meat, OR fish OR an egg, etc. It is a fallacy that you need to starve to lose weight, in fact the body switches off its weight loss systems when it is faced with starvation. As regards exercise, international experts agree that you need 30 min of exercise a day, so if you spin for 60 min x 3, that should be sufficient.
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