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Joanna Hall - Drop a Size in Two Weeks Flat!

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Название:
Drop a Size in Two Weeks Flat!
Автор:
Joanna Hall
Жанр:
unrecognised / на английском языке
Год:
неизвестен
ISBN:
нет данных
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Drop a Size in Two Weeks Flat!: краткое содержание, описание и аннотация

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The kick-start fat loss programme from This Morning’s Diet and Fitness presenter. How to lose fat quickly and, more importantly, how to keep it off using Joanna’s own starch curfew plan and special exercisesEveryone has those times when they want to lose their love handles quickly- to get back in their jeans, lose weight put on over Christmas, or look fantastic for a special occasion or a holiday. Joanna Hall, the UK’s hottest fitness presenter, shows people how to achieve this and, more importantly, how to make sure the weight doesn’t go straight back on!Tried and tested on 12 volunteers, Drop A Size In 2 Weeks Flat! includes:• A 14 day ‘Get a Grip’ plan• A great ‘maintenance’ system: how to keep your body trim in the long term using a simple points system, so you can eat the foods you want while following Joanna’s no carbs after 5pm rule• ‘Damage Limitation’ tips: how to minimize the harm when away on business trips, cooking for a family, entertaining or eating out.

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Navel –measure around the midriff directly over the bellybutton

Hips –measure across the top of the buttock cheeks

Thighs –standing with feet together, measure 20cm up from the top of your kneecap and take a circumference measurement of your thighs.

DAY 1

Today’s mantra:This is about me taking the first steps to a healthier life.

Today’s step target:7000

Tip/testimony from volunteer: For years I tried different dieters’ classes and quick-fix programs but what I really needed was education. By developing an understanding of the foods I should be avoiding and those I should be increasing, and learning to fit structured exercise around my family, I feel like I can achieve my goal at last . Vickie, 29

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water breakfast cereal: ½ cup bran cereal or ⅓ cup bran cereal and dried fruit with ⅔ cup semi-skimmed milk and ½ cup raspberries 1 glass apple juice
Mid-morning spruce juice	choose a juice from those listed on page 14
Suggested activity zone	15-minute walk (step target 1800)
Lunch	I glass of water a lunch from the options suggested on pages 71–9

Mid-afternoon snack	2 glasses of water a snack from the options listed
Suggested activity zone	20-minute walk (step target 2400)
Satisfying soup	choose either the FOG or Immune-boosting Soup – make enough to last at least a few days
Dinner	2 glasses of water a Starch Curfew meal from the selection on pages 80–97
Suggested activity zone	10-minute walk (step target 1000)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

TOP FRUIT

Not all fruit are created equal when it comes to cutting calories and boosting nutrients. The list below features the top water-dense fruits and what constitutes a serving of each.

Fruit	1 serving
Kiwi	2 fruits
Strawberries	large cup
Orange	1 large
Melon (any variety)	cereal bowl
Grapefruit	large cup
Raspberries	large cup
Pears	1 large
Grapes	large cup
Blueberries	large cup

DAY 2

Today’s mantra:Every small thing I do matters.

Today’s step target:8000

Tip/testimony from volunteer: It was hard to fit in all the walks with my day-to-day lifestyle but I adapted the activity zones to suit my own life and made sure I fitted in as much activity as possible. I definitely feel fitter . Melanie, 39

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water
	3 rye crispbread with 1 mashed banana and
	2T peanut butter cup of tea or coffee
Mid-morning spruce juice	choose a juice from those listed on page 14
Suggested activity zone	15-minute walk (step target 1800)
Lunch	1 glass of water a lunch from the options suggested
Mid-afternoon snack	2 glasses of water
	snack a snack from the options listed
Suggested activity zone	20-minute walk (step target 2500)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting Soup
	2 glasses of water a Starch Curfew meal from the selection in this book
Suggested activity zone	15-minute walk (step target 1800–1900)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

TIPS ON WALKING TECHNIQUE

Start slowly to give your body a chance to adapt to the demands of walking. Once you’re in full swing, bear in mind the following tips:

картинка 19 Land on your heel and roll through to push off with the forefoot

картинка 20 Don’t overstride – shorter, quicker strides are more natural

картинка 21 Keep your abdominals gently contracted, your chest lifted and shoulders relaxed as you walk

Swing your arms with approximately a right angle at the elbow joint, swinging them faster to speed up your walking pace.

DAY 3

Today’s mantra:I feel energized

Today’s step target:9000

Tip/testimony from volunteer: Read the whole day’s eating plan first thing so you have time to stock up and/or make contingency plans for anything you don’t like to eat or won’t have time to cook . Sam, 33

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises (see page 22)
Breakfast	2 glasses of water fruit and yoghurt: chop up 1 apple, 1 peach, 1 pear and 1 plum (or substitute ⅓ cup of red grapes for any of these), add a 4oz pot of natural yogurt and sprinkle with a tablespoon of sunflower seeds
Mid-morning spruce juice	choose a juice from those listed on page 14
Suggested activity zone	15-minute walk (step target 1800–2000)
Lunch	1 glass of water a lunch from the options suggested on pages 71–9
Mid-afternoon	2 glasses of water
snack	a snack from the options listed on page 17
Suggested activity zone	30-minute walk (step target 3600)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting soup
	2 glasses of water
	a Starch Curfew meal from the selection on pages 80–97
Suggested activity zone	15-minute walk (step target 1800)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon