Drop a Size for Life: Fat Loss Fast and Forever!

Drop a Size for Life: Fat Loss Fast and Forever!
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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

.....

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