Drop a Size in Two Weeks Flat!
JOANNA HALL
with Sam Murphy
FOLLOW JOANNA’S
STARCH CURFEW® PLAN AND LOSE FAT FAST
DROP A SIZE IN
TWO WEEKS FLAT!
CONTENTS
Cover
Title Page
Introduction
Section One – Get a Grip
The 14-day Get a Grip Plan
Get a Grip Lunches
Get a Grip Starch Curfew Dinners
Section Two – Habit Building
Section Three – Damage Limitation
Recipes and Resources
About the Author
Copyright
About the Publisher
INTRODUCTION
How many times have you been on a diet? Less than five times? Ten times? More than 10? Or are you always on a diet? If dieting is a routine part of your life, you’re not alone – 6 out of 10 women are actively trying to lose weight at any one time, and there are literally hundreds of different diet plans, pills, and potions out there, all promising stunning weight loss results with minimum fuss and effort. The sad truth is that 95 percent of these weight loss efforts are unsuccessful in the long term. Yet despite all the previous failed attempts, you read about the latest quick-fix approach and think to yourself “yes, this time it’s going to work” – only to find it’s just another, albeit heavily disguised, version of the “No Air” diet.
The No Air diet! Well, think what happens when you hold your breath for as long as possible. As soon as you can’t hold it any longer, you gasp in as much air as possible to make up for what you’ve been deprived of. It’s exactly the same with dieting and getting fit – I have seen it so many times with clients. Instead of taking moderate, steady action, we dive in headfirst and embrace a totally unrealistic lifestyle, only to find we go off the rails a week later. Quite simply, the No Air diet doesn’t work because it is unsustainable.
Here’s a typical example …
MONDAY 136lb – v. bad. But not for long – I’m on my fab new diet!
Felt really psyched up when I woke up. Had black coffee for breakfast, a low cal soup for lunch and a low-calorie pre-packed slim meal in the evening. Didn’t go out after work, what’s the point if I can’t have a few drinks? Went to bed stomach rumbling, but feeling incredibly virtuous.
TUESDAY 135lb – better. Had 1 cigarette (bad – but didn’t inhale).
I was exhausted today – hardly slept thanks to my rumbling tummy. Black coffee for breakfast again, a plum mid-morning, and a low cal soup with a rice cake for lunch – tasted like styrofoam. Succumbed to a cigarette at lunchtime just to stop myself pigging out. Feeling pretty irritable by the afternoon. Had a couple of lettuce leaves for dinner and went to bed feeling curiously close to murdering someone.
WEDNESDAY 133lb – good. Succumbed to 8 cigarettes, 1 bottle of wine, 2 chocolate bars, a burger and fries – disastrous. Oh dear! It was all going so well. I got through the morning on a couple of cigarettes with several large mugs of black coffee. Felt slightly spaced out and people at work were giving me a wide berth – I thought it was because I was a little irritable, but then Kate told me my breath reeked of coffee, yuck! Treated myself to two rice cakes with my low cal soup today, seeing as the weight seems to be falling off but then, about 4pm, I heard the candy machine calling me. Before I knew it I’d scoffed two chocolate bars. So disillusioned was I that I stopped off at the burger joint on the way home from work (well, I’d blown it for today, so I thought I might as well start again tomorrow). And since the liquor store was next door, I bought a bottle of Chardonnay to wash it down.
THURSDAY 135lb – v. bad. No cigarettes – good.
I feel so guilty – can’t believe I did that. Today I made up for the damage. Again, black coffee for breakfast, a slim shake for lunch and low cal soup for dinner (no rice cake). Went to bed feeling back in control but still annoyed with myself for yesterday’s pig out.
FRIDAY 135lb – v. bad. Had 25 cigarettes, 6 gin and tonics and a pizza – v.v.bad.
Can’t believe the pounds haven’t dropped off after I was so good yesterday – life’s so unfair. Went out after work and meant to ask for mineral water but it came out as G and T, and since I’d got through the day on rice cakes and diet coke, the alcohol hit an empty stomach and had me reeling. I felt better after the second one, but then, well, I don’t remember much after that.
SATURDAY 136lb – v. bad.
Woke up clutching a half-eaten cold slice of pizza. Ow, my head hurts, but I’m meeting friends for lunch today – no chance of dieting there, and I’m going to the movies tonight, and can’t possibly get through the movie without a large popcorn and a bag of chocolate-covered raisins. Ah well, Monday is less than 48 hours away and that’s always a good day to start …
Depressingly familiar, huh? Well, the good news is that this book is about helping you break free from the weight loss spiral and achieving a slimmer, healthier body that you can maintain for life. While the 14-day plan is low in calories, it is not a No Air diet. It’s nutritionally sound, it’s varied and it won’t leave you hungry. But best of all it does work – as our volunteers found out when they took part in our trials. Follow the 14-day Get a Grip plan in section one, and you’ll be slipping into a smaller size in no time. But wait! It’s all very well fitting into size 10 jeans or a hip-hugging wedding dress once – but if you want long-lasting effects, you need to make long-term commitments.
So here’s the deal. You follow the 14-day plan in order to drop a size for your own personal deadline – but once you’ve achieved your goal, you promise to read on to find out how you can take the lessons you’ve learned and make them fit into your lifestyle. Think of the 14 days as your launch pad to a healthier lifestyle. In section two, Habit Building, I’ll show you how to incorporate the strategies and practices you’ve learned into your daily life, without feeling as if diet and exercise have taken over every waking minute. It’s about taking things slowly and not trying to achieve everything all at once – it takes months for an action to become a habit, so you need to take it slowly and not try to do everything at once. Eventually, healthy living will become second nature. That doesn’t mean there won’t be times when you just can’t avoid a blow-out, resist a fattening indulgence, or squeeze in an exercise session. We’re all human, after all, and we have busy, unpredictable lives to lead. For this reason I’ve included section three, Damage Limitation, which shows you how to prevent the odd splurge from ruining all your good work.
Whatever your motivation is for losing weight fast, a forthcoming vacation, a family wedding, a party, or simply the thought of fitting back into your old jeans, it doesn’t matter. If it provides the impetus for you to take action, then it has got to be a good thing. But sustaining that action for the rest of your life is the real key. It’s not always easy, but you can do this, and there’s no need to put your life on hold in order to achieve it. To help you toward your goals, you need information, inspiration, and encouragement. You’ll find all three in this book – enabling you not only to lose weight in 14 days but also to keep it off for good.
DISCLAIMER: Please note that this diet and exercise plan is designed for people in good health and is not suitable for pregnant or nursing women. If there is any reason you think may prevent you following this diet and exercise plan safely, such as an existing health problem, something your doctor has told you, or feeling unwell, please consult your doctor before embarking on the program. The author(s) of this book cannot be held responsible for any health problems experienced as a result of following this diet or for any failure to lose weight. The plan is followed entirely at the participant’s own risk.
SECTION ONE
So you’re ready to drop a size, we need to …
THE 14-DAY GET A GRIP PLAN
ON YOUR MARKS
Right! We haven’t got much time to spare if you’re going to drop a size in 2 weeks flat, so read on to find out more about the plan and how to prepare, physically and psychologically, for the next 14 days.
WHY IS THE PLAN GOING TO WORK?
The 14-day plan combines diet and exercise. While weight loss can result from just dieting or just exercise, research has shown that a combination of both is the key to long-term results (it was also the ideal prescription for reducing blood pressure in a recent study). And it means you don’t have to do either to the extreme – as both reduced energy intake and increased energy expenditure contribute to weight loss. Combining diet and exercise also helps to avoid the counterproductive changes to fat metabolism that can occur through dieting alone, according to a recent study published in the American Journal of Clinical Nutrition.
THE DIET PLAN
The eating plan is a carefully constructed low-calorie diet based on low glycemic index carbohydrates, to prevent the energy highs and lows that can lead to bingeing; dietary fiber, to help you feel satisfied; essential fatty acids for a healthy heart and efficient metabolic functioning; plenty of water-packed fruit, salad and vegetables to insure sufficient vitamin and mineral intake; and protein, essential for tissue repair, maintenance and growth.
The plan incorporates my Starch Curfew, a strategy that restricts carbohydrate intake after 5 p.m. to help you consume nutrients at the right time of day and maximize weight loss. It also has a high content of liquid-based foods, such as soups, stews and juices, because research has shown that these leave you feeling more satiated than a drier diet, even those that involve a high water intake. In one study, women who sipped a broth before they ate lunch consumed 100 fewer calories than those who did not – and felt less hungry later in the day.
The eating plan is easy to follow and clearly explained, with options for cooking at home as well as eating on the run, and while it is a low-calorie diet – providing approximately 1300 cals a day (1600 for men) – you can be assured that it’s nutrient rich.
THE EXERCISE PLAN
Follow the 14-day eating plan and you’ll soon be looking and feeling better. But for total health, vitality and successful weight loss, one crucial part of the jigsaw is still missing – exercise. Physical activity raises resting metabolism, increases calorie-hungry lean body mass, and improves your body’s ability to burn fat as a fuel.
For convenience and simplicity, the aerobic exercise featured in the 14-day plan is simply walking. It’s not only good for your figure but your health, too – recent research has shown that regular walking for as little as an hour a week is associated with lower incidence of heart disease in women. In the plan you will find that 10- to 30-minute bouts of walking are suggested at specific times during the day, but if you really can’t fit them in, then stick to one daily walk. Some research shows that doing repeated bouts of exercise actually burns more calories than doing one prolonged session, due to the effect of exercise on metabolism, but the overall rule is to be as active as you can, as often as you can. There are daily step targets to aim for, to provide a guide to how much walking you need to do during the 14 days to get results. You’ll need a pedometer – these are available for $10–$35 from good athletic equipment stores.
The daily walking is complemented by a targeted 10-minute home routine of abdominal and core stability exercises to tone up your abdominals and improve posture, all helping you to streamline your silhouette.
Alongside the walking and core exercises, try to find time to fit more “lifestyle” activity into each of the 14 days. These are activities that can be easily incorporated into your day and don’t require you to get into your gym clothes and sneakers. Here are some everyday tasks that will help increase calorie expenditure.
Burn 100 calories without exercising by …
Shopping for half an hour
Gardening for 20 minutes
Dancing for 20 minutes
Making the bed 5 days a week
Walking up stairs for 10 minutes
Cooking for 40 minutes
Cleaning for 25 minutes
ARE YOU READY TO DROP A DRESS SIZE?
Before you start, get a piece of paper and write down your answers to the following questions:
Hopefully, the answers to the above questions will have helped focus your mind on the task in hand a little. Research shows that people who have an “intrinsic” or internal motivation to achieve something are more likely to persevere than those who are motivated by “extrinsic” rewards. For example, believing that you’ll feel better about yourself if you drop a dress size is likely to help you stick with the plan more than having to lose weight for your best friend’s wedding. It’s important to be in the right frame of mind – positive, motivated, and confident – before you start and while on the Get a Grip plan. That’s why you’ll find a positive mantra and top tip for each day of your 14-day plan. It’s also equally important to be practically and physically prepared. Make sure you have 14 days in which to commit yourself fully to this program – that means there should be no champagne-fueled parties or candle-lit dinners in your diary. Read through the next few pages and before you start make sure you have everything you need to make the plan a success.
IS MOTHER NATURE ON YOUR SIDE?
No matter how ready and willing you are to change your body, there are natural limitations that may influence your success. I call it the “Three M Theory” – your mother, your metabolism, and your motivation.
YOUR MOTHER
The way you were brought up can have a strong influence on your relationship with food later in life. Research from Pennsylvania State University showed that women who are faddy about foods tend to subconsciously pass on their finicky ways to their daughters. If your mother actively encouraged you not to eat certain foods or not to overeat, warning that it would make you fat, you probably label foods as “good” and “bad” without even realizing it. If you ate a lot of sweet and sugary things as you were growing up, and your diet didn’t include a variety of tastes, it is likely that you now crave calorie-dense sweet foods rather than savory ones. Maybe your mother used to say “finish everything on your plate” and you still do. These attitudes have taken a long time to build into habits, and they will take a long time to diminish. This book will help you reevaluate your relationship with food, showing you how to draw up a sensible eating plan that will help you realize your weight and body fat goals, as well as providing a positive health message for your children.
YOUR METABOLISM
Research shows that from your mid-twenties onwards, metabolism begins to decline year on year. It’s a sad fact that if you continue to consume the same number of calories without stepping up energy expenditure, gradual weight gain will result. In addition, there are specific times in life, for example during puberty, when fat cells are prone to get bigger and multiply. If we eat excessively during these times, it is likely that the body fat laid down in the fat cells will pose more of a problem to shift than the weight we gain at other times of our lives. This helps to explain why some friends appear to drop weight effortlessly while our own attempts require a lot more persistence. We are all designed to have fat cells, and they all have an ability to increase and decrease in size as we gain and lose weight. Appreciating this will allow you to approach this plan with a realistic picture of what you can achieve long term.
YOUR MOTIVATION
Consider this: what we weigh in seven years’ time will not be determined by what we do in the next seven hours, seven days or seven weeks but by what we do consistently for the next seven years. So if your initial motivation to take those first steps is to get into a little black dress in 14 days’ time – great! But once you’ve achieved that, use sections two and three to build on your success and make it last. Whatever your initial motivation to start the plan, try to find a way to translate it into a strategy that you can incorporate and build on to achieve your long-term weight and body fat goals. Establishing a strategy and action plan will be crucial, and the results that you’ll see in 14 days will be the driving force to help you do so.
GET SET
This section is all about the practical stuff – what you need to buy, or have handy, how to take your current measurements (to help you gauge your results), and clear instructions on how to use the plan.
What you’ll need:
KITCHEN CABINET ESSENTIALS
This list serves as a general shopping list of non-perishable items that are used during the 14-day plan. There may be some other non-perishable items required for specific recipes, but the list below should cover you for most eventualities.
Oils, sauces and condiments
Olive oil Red pesto Oil cooking spray Arrabbiata sauce Dijon mustard Tabasco or any hot Light soy sauce pepper/chili sauce Balsamic vinegar Tomato salsa White wine vinegar Mango chutney Curry paste Peanut butter Chicken or vegetable Honey stock cubesHerbs and spices
Mixed herbs Ground cilantro Root ginger Ground cumin Fresh garlic bulbsDried fruit and nuts
Sunflower seeds Unsalted almonds Dried apricots Pine nutsCereals and cereal products
Oatmeal Crackers Kelloggs All Bran Rice cakes Post Fruit & FibreBeverages
Any herbal teas you enjoy Soya milk