Drop a Size for Life: Fat Loss Fast and Forever!
Реклама. ООО «ЛитРес», ИНН: 7719571260.
Оглавление
Joanna Hall. Drop a Size for Life: Fat Loss Fast and Forever!
DROP. A SIZE FOR LIFE
CONTENTS
INTRODUCTION
GETTING STARTED. WHAT IS THE RIGHT SIZE?
ASSESSING YOUR BODY MASS INDEX (BMI)
BMI CATEGORIES
WAIST CIRCUMFERENCE
TAKING YOUR GIRTH MEASUREMENTS
HOW TO MEASURE
SOME COMMON QUESTIONS
TAKE A REALITY CHECK
HOW THE BOOK WORKS
INTRODUCTION
HOW TO USE SECTION ONE
TRAIN YOUR BRAIN
ACTION POINT 1: TIME YOURSELF. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 2: EAT UNTIL YOU ARE. 80 PER CENT FULL. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 3: EAT WITHOUT DISTRACTIONS. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 4: BELT UP! WHAT YOU NEED TO DO
THE LOGIC
THE BOTTOM LINE
Case Study: Rebecca’s Story
BEFRIEND THE MIRROR
ACTION POINT 1: ACKNOWLEDGE THE POSITIVE. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 2: BUILD UP YOUR GOOD POINTS. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 3: MAKE IT YOURS! WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 4: PAY YOURSELF A GENUINE COMPLIMENT. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 5: PLAY TO WIN. WHAT YOU NEED TO DO
THE LOGIC
THE BOTTOM LINE
Case Study: Diane’s Success
THINK, SAY AND DO AS ONE
ACTION POINT 1: ESTABLISH THE PAY-OFF. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 2: LIST YOUR SUCCESSES. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 3: FIND YOUR MANTRA. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 4: COMMIT TO PAPER. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 5: TRACE YOUR ACTIONS. WHAT YOU NEED TO DO
THE LOGIC
THE BOTTOM LINE
Case study: Maxine’s Success
MAKE FRIENDS WITH THE ENEMY
ACTION POINT 1: REVISIT PAST ACTS OF BRAVERY AND FEARLESSNESS. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 2: SAY YOUR MANTRA. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 3: STEP INTO THE TARDIS. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 4: THINK CHALLENGE, NOT PROBLEM. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 5: STOP WORRYING WHAT OTHERS THINK. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 6: DARE TO DO WHAT YOU FEAR. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 7: BE AN EARLY BIRD. WHAT YOU NEED TO DO
THE LOGIC
THE BOTTOM LINE
Case Study: Nikki’s Story
Case Study: Elaine’s Story
ESTABLISHING THE HERE AND NOW
ACTION POINT 1: FORGIVE YOURSELF. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 2: EMBRACE REALITY. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 3: OPEN YOUR DIARY. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 4: PRESS THE PAUSE BUTTON. WHAT YOU NEED TO DO
THE LOGIC
Case study: Anita’s Story
THE BOTTOM LINE
GET ON THAT PEDESTAL
Case Study: Katie and the hangman
TAKING AND MAKING TIME
ACTION POINT 1: REPEAT AFTER ME – TAKING TIME FOR ME IS A WIN-WIN STRATEGY FOR EVERYONE. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 2: REBEL! WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 3: TRIM AND SWITCH. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 4: STICK UP FOR YOURSELF. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 5: LEARN TO SAY NO. WHAT YOU NEED TO DO
THE LOGIC
THE BOTTOM LINE
Case study
FINDING THE ELUSIVE G SPOT
TYPICAL SMALL G SPOTS
TYPICAL BIG G SPOTS
ACTION POINT 1: WRITE DOWN YOUR PREVIOUS MOTIVATIONS FOR WANTING TO LOSE WEIGHT. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 2: IDENTIFY PREVIOUS MOTIVATIONAL MOMENTS. WHAT YOU NEED TO DO
THE LOGIC
ACTION POINT 3: PLAY CUT AND PASTE. WHAT YOU NEED TO DO
THE LOGIC
Case study: Kath’s Success
Case Study: Ceinwen’s Success
THE BOTTOM LINE
INTRODUCTION
Case Study: Jonathan’s Success
Case Study: Emma’s Success
THE 10 FUNDAMENTALS. FUNDAMENTAL ONE. FOLLOW THE CARB CURFEW
Case Study: Jane’s Success
WHY DO WE NEED CARBOHYDRATES?
THE DIFFERENT CARBOHYDRATES
WHY CERTAIN CARBS ARE BAD FOR YOUR HEALTH
MAKING CARBS WORK FOR YOU
SOME COMMON QUESTIONS
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL TWO. EAT MORE FIBRE
HOW TO INCREASE YOUR FIBRE INTAKE
SIMPLE BREAKFAST FIBRE MAKEOVERS
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL THREE. CUT YOUR SODIUM INTAKE
Case Study: Chris’s Success
HIDDEN SALT
HOW TO MEASURE HOW MUCH SALT YOU ARE EATING
HOW TO CUT BACK ON SODIUM WITHOUT TRYING
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL FOUR. FIT IN SOME EXERCISE – WITH AND WITHOUT YOUR TRAINERS
NAVIGATING THE 24
WALKING
EIGHT SIMPLE WAYS TO NAVIGATE YOUR 24
HOW ABOUT A WORKOUT WEDGE?
WALK/RUN WORKOUT WEDGE
BEACH WORKOUT WEDGE
PLAYGROUND WORKOUT WEDGE
EQUIPMENT-FREE WORKOUT WEDGES FOR STRENGTH
DESK WORKOUT WEDGE
WORKOUT WEDGE FOR GOOD BALANCE
SWIM WORKOUT WEDGE
DINNER AND A WORKOUT WEDGE
20-MINUTE WORKOUT WEDGE IDEAS
Thai Beef Salad. Serves 2
Salmon, Cannellini Bean and Lemon-Infused Stew. Serves 2
Mexican Bean Chilli. Serves 2
Provencal-style Poached Chicken with Vegetables. Serves 2
The prep stage:
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL FIVE. GET SAVVY ABOUT FATS
MAKING FATS WORK FOR YOU
HOW FATS FUNCTION IN THE BODY
THE ESSENTIAL FATTY ACIDS
THE BAD GUY
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL SIX. DON’T SKIMP ON THE PROTEIN
HOW MUCH PROTEIN DO WE NEED?
WHY PROTEIN IS IMPORTANT IN WEIGHT LOSS
SO SHOULD I JUST EAT PROTEIN?
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL SEVEN. BEWARE OF ALCOHOL – THE HIDDEN POUND PILER
ISN’T ALCOHOL MEANT TO BE GOOD FOR YOU?
TIPS ON A SENSIBLE ALCOHOL INTAKE
THE BOTTOM LINE – WHAT YOU NEED TO DO TO DROP A SIZE
FUNDAMENTAL EIGHT. KEEP UP YOUR WATER INTAKE. HYDRATION, HIDDEN CALORIES AND THE QUESTION OF SATIETY
SO WHAT ROLE DOES WATER PLAY IN WEIGHT LOSS?
DRINK MORE – IT’S EASY!
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL NINE. GET TO GRIPS WITH PORTION CONTROL
THE BOTTOM LINE – WHAT YOU NEED TO DO
FUNDAMENTAL TEN. FOLLOW THE 80-20 RULE
Case Study: Jane’s Success
Case Study: Vivian’s Story
Case Study: Judith’s Story
THE BOTTOM LINE – WHAT YOU NEED TO DO TO
THE DROP A SIZE EATING PLANS
WINTER EATING PLAN. BREAKFASTS
LUNCHES
CARB CURFEW DINNERS
SNACKS
SUMMER EATING PLAN. BREAKFASTS
LUNCHES
CARB CURFEW DINNERS
SNACKS
SNACKS
100-CALORIE SNACKS
150-CALORIE SNACKS
THE RECIPES. WINTER RECIPES. BREAKFASTS. Bacon Sandwich
Serves 1
Warm Fruit Compote. Serves 2
Veggie Breakfast. Serves 1
Protein-powered Porridge with Pear
Serves 1
Hot Milk Breakfast Shake
Serves 1
LUNCHES. Jacket Potato with Beans and Cheese. Serves 1
Chunky Vegetable Soup with Chicken
Serves 2
Ham and Mushroom Omelette. Serves 1
Toasted Sweet Chicken and Chutney Sandwich
Serves 1
Lentil and Sweet Potato Soup. Serves 2
Three-coloured Tortilla Wrap
Serves 1
CARB CURFEW DINNERS. One-pan Chicken. Serves 2
Runner Bean and Courgette Bake
Serves 2
Gammon and Two-coloured Cabbage Fry. Serves 2
Lamb Steaks with Roasted Beetroot
Serves 2
Thai Salmon with Wilted Hot Vegetable Salad. Serves 2
Chunky Haddock Chowder with Spring Onion and Sweetcorn. Serves 2
Quick Vegetarian Chilli. Serves 4
SUMMER RECIPES. BREAKFASTS. Pineapple Carrot Smoothie
Serves 1
Wholemeal Toast with Cottage Cheese and Tasty Toms. Serves 1
Melon, Cheese and Crispbread
Serves 1
Berry Berry Crunchy Yoghurt. Serves 1
Boiled Egg and Toast with a Virgin Bloody Mary
Serves 1
SUMMER LUNCHES. Houmous and Salad Pitta Pocket. Serves 4
Open Nutty Chicken and Watercress Sandwich
Serves 1
Speedy Chilled Pea Soup with Savoury Cottage Cheese. Serves 2
Italian Stallion Bean and Tuna Salad
Serves 4
Speedy Gazpacho with Tasty Topping. Serves 1
Soup
Topping
Prawn-stuffed Cucumber Boats
Serves 1
CARB CURFEW SUPPERS. Easy Beef Moussaka
Serves 4
Ratatouille Tuna Supper
Serves 2
Aromatic Summer Salmon with Grape and Chilli Mango Salsa. Serves 2
For the fish:
For the salsa:
Chicken and Aubergine Supper
Serves 2
Homemade Burgers with Tomato and Cucumber Salad. Serves 4
Prawn and Watermelon Salad
Serves 4
Middle Eastern Chicken
Serves 2
Dressing
FIVE-MINUTE CARB CURFEW MEALS
SHOPPING LIST
STORE CUPBOARD ESSENTIALS
Monday: Salmon Pineapple Platter. Serves 2
Tuesday: Instant Roasted Coronation Chicken. Serves 2
Wednesday: Fancy Mediterranean Soup Supper. Serves 2
Thursday: Wilted Spinach and Ham Omelette. Serves 2
Friday: Tuna Lettuce Parcels. Serves 2
DROP A SIZE FOR LIFE FOODS
OATS
TEA
NUTS
SOY PROTEIN
RED GRAPES
PSYLLIUM
FATTY FISH
STEROL-AND STANOL-ENRICHED MARGARINE
FLAXSEED
DROP A SIZE FOR LIFE FOODS
TROUBLESHOOTING: SOME COMMONLY ASKED QUESTIONS AND PROBLEMS
Case Study: Richard’s Story
A FEW TIPS
INTRODUCTION
THE CHILD-BEARING YEARS
WHAT’S HAPPING INSIDE YOUR BODY
YOU ARE… YOUNG, FREE AND SINGLE
YOUNG, FREE AND SINGLE DAS MANAGEMENT
EXERCISE TO BOOST YOUR MOOD
MAGNESIUM FOOD TABLE
EAT TO BOOST YOUR MOOD
Case Study: Sarah’s Success
Case study: Jessica’s Story
YOU ARE … SETTLING DOWN
SETTLING DOWN DAS MANAGEMENT
Case study: Jane’s Story
WARNING SIGNS – THE CHILD-BEARING YEARS
Case study: David’s Success
PREGNANCY
WHAT’S HAPPENING INSIDE YOUR BODY
BENEFITS OF AN ACTIVE PREGNANCY
PREGNANCY DAS MANAGEMENT PLAN
TIPS FOR EXERCISING SAFELY WHILE PREGNANT
RECLAIMING YOUR BODY AFTER PREGNANCY
WHAT’S HAPPENING INSIDE YOUR BODY
DAS MANAGEMENT PLAN FOR RECLAIMING YOUR BODY
WARNING SIGNS – RECLAIMING YOUR BODY
WARNING SIGNS – RECLAIMING YOUR BODY
MIDLIFE
WHAT’S HAPPENING INSIDE YOUR BODY
DAS MANAGEMENT FOR MIDLIFE
PERIMENOPAUSE
WHAT’S HAPPENING INSIDE YOUR BODY
PERIMENOPAUSE DAS MANAGEMENT
THE MENOPAUSE
WHAT’S HAPPENING INSIDE YOUR BODY
RISK FACTORS FOR OSTEOPOROSIS
DAS MANAGEMENT FOR THE MENOPAUSE
GROWING OLDER
WHAT’S HAPPENING INSIDE YOUR BODY
EXERCISING IN THE GOLDEN YEARS
DAS MANAGEMENT PLAN FOR GROWING OLDER
WARNING SIGNS – GROWING OLDER
Case Study: Mary’s Story
TRY PURÉE POWER!
SO THERE YOU HAVE IT…
BODY BLITZ
DROP A SIZE IN TWO WEEKS FLAT!
CARB CURFEW
Make. www.thorsonselement.com your online sanctuary
By The Same Author
Copyright
About the Publisher
Отрывок из книги
JOANNA HALL
How the book works
.....
Get savvy about fats
Don’t skimp on the protein
.....