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JOANNA HALL

with Sam Murphy

FOLLOW JOANNA’S
STARCH CURFEW^® PLAN AND LOSE FAT FAST
DROP A SIZE IN
TWO WEEKS FLAT!

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 …

GET A GRIP

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:

Why do you want to drop a size? Try to think of at least three reasons.

Do you have a particular deadline or event in mind? If so, write it down.

Why do you think you have failed with previous weight loss attempts?

What will be different this time?

Are you willing to add daily activity to your life? Think of three ways you could add even just a little more physical activity to your daily routine.

How do you think being slimmer, fitter, and healthier will affect your life?

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:

To take your current measurements you’ll need a tape measure and a scale. If you don’t have a scale, it’s relatively easy to find one in a public place – try your local pool or drugstore.

A pedometer to monitor the number of steps you take each day during the 14-day plan (you may wish to continue using it after the 14 days, too). These are available from most sports stores or sports product mail-order companies.

A pair of good, supportive sneakers or walking shoes to wear on your daily ambles.

For the abdominal and core stability exercises, you’ll need some loose and comfortable clothing that doesn’t restrict your movement. You won’t work up a sweat, so don’t worry about changing into workout clothes unless you want to.

One last thing you may consider purchasing is a juicer. These can be bought fairly cheaply from most department and electrical stores and give you access to a wider (and fresher) range of juices than relying on store-bought versions.

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

Herbs and spices

Dried fruit and nuts

Cereals and cereal products

Beverages

Cans

THE 14-DAY PLAN BASICS

Over the next few pages, you’ll learn about the structure of the diet plan and how to use it. This is followed by each day of the plan clearly laid out with details of what to eat and when. You’ll also find suggested “activity zones” in which to fit your walking or home exercises. You don’t have to exercise at these times but it certainly helps to have some idea of when you’re going to, rather than just leaving it to chance.

DAILY MUST-HAVES

Each day consists of breakfast, lunch and dinner; an energy-boosting “spruce juice”; a pre-dinner nutrient-packed “satisfying” soup, which you should aim to eat at least half an hour before you sit down for your main meal; and a snack.

The plan also includes the following “must-haves,” which you should make sure you get each day:

1¼ cups of skimmed or semi-skimmed milk (if you are having milk in one of your meals, such as on breakfast cereal, it should come from this allowance). If you dislike, or are intolerant to milk, eat a 4oz pot of natural yogurt daily, or take a calcium supplement.

70oz (9 8-oz glasses) of water (spread evenly throughout the day – the plan suggests an appropriate time scale)

a multi-vitamin tablet

five servings of fruit and vegetables

The plan has been developed to provide a balanced intake of nutrients, vitamins and minerals. The breakfast for each day is listed in the plan, while you will find the lunch options and the selection of Starch Curfew dinners. There are lunch and dinner options for vegetarians, fish and meat eaters – try to include as much variety as possible rather than sticking with the same thing every day. If you aren’t vegetarian, try to consume three portions of oily fish each week.

SPRUCE JUICES

Your mid-morning spruce juice is specifically designed to boost energy levels, stabilize blood sugar until lunch, and pack a powerful nutrient punch for your body. The specific combination of vegetables and fruits has been selected to help cleanse your body and eliminate excess fluid and toxins from your body. Each juice is enough for two servings. You can either drink half in the morning and save the remaining half for your afternoon snack, or you can just make half of the recipe – whatever fits in with your day. If you don’t have a juicer or blender, you can opt for store-bought juices or go to a juice bar and have one made up for you.

Celery, Beetroot, and Ginger Juice

You will need a juicer for this recipe.

½ bunch celery

¼ raw beetroot

1 cherry-sized piece fresh root ginger, peeled

Juice half the celery. Add the beetroot and ginger. Follow with the remaining celery.

Tomato, Parsley, and Pepper Juice

You can use a blender to make this juice.

14-oz can chopped tomatoes

large handful coarsely chopped parsley with stems

1 pepper, seeded and stem removed

Place the ingredients in a blender. Blend and enjoy.

Carrot, Apple, and Ginger Juice

You will need a juicer for this recipe.

4 carrots

2 apples

½-inch piece fresh root ginger, peeled

Combine the ingredients in a juicer.

Peach and Grape Nectar

Use a blender for this recipe.

1 large peach, pitted and coarsely chopped

2 good handfuls seedless green grapes

Blend and enjoy.

Summer Fruit Smoothie

Make this smoothie in a blender.

1 small banana, broken into chunks

1 peach, pitted and coarsely chopped

4 strawberries, washed and hulled, or use frozen strawberries

6 ice cubes

4¼-oz bottle raspberry drinking yogurt

¼ cup frozen low-fat vanilla yogurt

Blend the fruit in a blender with the ice cubes until smooth. Pour in the drinking yogurt and blend well. Pour into long glasses and add a scoop of vanilla yogurt to each glass.

Shop-bought alternatives:

²/₃ cup unsweetened ready-packed carrot juice

1 small can V8

⅔ cup sugar- and additive-free fruit smoothie

SNACKS

When it comes to your mid-afternoon snack, we’ve left it up to you to choose from the list below, depending on how hungry you are and what you fancy. Each snack is approximately 100 calories.

1 cracker and 1 teaspoon peanut butter

any piece of fruit (see the list on page 32 for suggestions if you’re stuck in a Granny Smith rut!)

20 almonds

8 dried apricots

4oz pot low-fat yogurt and a small banana

a palmful of sunflower and pumpkin seeds

2 rice cakes topped with cottage cheese

half a small avocado filled with salsa

2 squares milk chocolate (Well, we are all human!)

SATISFYING SOUPS

Both these soups are filling and tasty and they’ll provide your body with some of the essential nutrients it requires. Your daily soup should be taken pre-dinner, as this will fill you up and help stabilize blood sugar levels specifically when they may be starting to wane. This means you should feel more energized, less hungry, and less likely to overeat at your evening meal.

Full of Goodness (FOG) Soup

Makes 1 week’s worth

Choose at least five of the vegetables listed below – the more the merrier! The initial preparation and cooking takes a little while but you then have a convenient soup that will last a week in the fridge – it freezes well too.

1 onion, coarsely chopped

1 zucchini, coarsely chopped

handful of green beans, cut into ½-inch lengths

1 carrot, diced

3 sticks celery, peeled with a potato peeler to remove the ridged strands and then coarsely chopped

1 leek, coarsely chopped

¼ cauliflower, cut into small bite-size pieces

4–5 green cabbage or spring green leaves, sliced into strips

1 small bunch broccoli, washed and cut into small bite-size pieces

1 parsnip, peeled and cut into bite-size pieces

14-oz can cannellini beans, drained and rinsed

handful of frozen peas

handful of snowpeas, diced

4–5 dried mushrooms, softened in 1¼ cups boiling water (the water can be added to the soup)

4 chicken or vegetable stock cubes

good handful of fresh chopped flat-leaf or curly parsley

Put all the vegetables, beans, and peas into a big stock pan together with the stock cubes and a gallon of cold water. Bring to a boil and then simmer on a very low heat, covered, for about 2 hours. Season well, halfway through cooking time.

Blend half of the soup in a blender or liquidizer and return it to the pot. Throw in the chopped parsley and serve.

Immune-boosting Soup

Makes enough for 1 week

This is a great detoxifying soup. It will cleanse your digestive system and is packed with antioxidants to boost your immune system.

2 teaspoons olive oil

2 carrots, chopped

2 onions, chopped

4 garlic cloves, crushed

2 red peppers, seeded and chopped

1 pinch ground allspice

1 tablespoon tomato purée

3 × 14-oz cans chopped tomatoes

1 chicken or vegetable stock cube dissolved in 1¾ cups boiling water

2 cups freshly squeezed orange juice

4 tablespoons chopped fresh basil

salt and freshly ground black pepper

Heat the oil in a pan, add the carrot and onion and cook gently for 5 minutes. Add the garlic, red pepper, and ground allspice and cook for a further 3–4 minutes until the vegetables are tender. Add the tomato purée, chopped tomatoes, and stock and simmer for 10 minutes. Take off the heat and add the orange juice and chopped basil. Season well and serve.

A WORD ABOUT TEA, COFFEE, AND ALCOHOL

Finally, try to restrict coffee and tea intake to 2 cups a day. Herbal tea or green tea may be taken in any amount. In fact, one study from the University of Geneva found that green tea could boost metabolic rate by 4 percent. If you are a caffeine drinker, try to have your first cup of the day before you walk, and on an empty stomach, as studies have shown that caffeine enhances the utilization of fatty acids from the bloodstream, helping your body burn fat. Alcohol is not included in the 14-day plan. Not only is it calorie-rich and nutritionally poor, it also weakens your resolve and is likely to result in cheating, snacking, or going off the rails completely.

THE ABDOMINAL/CORE STABILITY EXERCISES

There are only four exercises in this home-based program – you could always do a lot more, but these exercises are designed to help you improve your posture and streamline your abdominals in minimum time. The idea is not to give you so many exercises that it stops you getting out and achieving your daily walking targets. For best results, I’d love you to do these six days a week – a day off gives your body a chance to rest and benefit from your efforts. If at all possible, do them in the morning. Research shows that people who exercise in the morning are more likely to stick with regular activity long term.

Do remember to warm up before you complete your exercises. In just 3–5 minutes you can mobilize your major joints and get rid of tension with brisk marching on the spot and running up and down stairs to increase your body temperature, shoulder rolls, some side bends, full-body stretches, a few squats, and knee lifts to your chest.

THE RIB – HIP CONNECTION

Master this technique to see great results in your abdominal/core stability exercises. When you lie on the floor, before you begin your abdominal work, make sure you have what is known as a “rib – hip connection”. This will help you contract your abdominals before you lift and make sure your spine is in the correct anatomical position. Here is what to do: place your thumb on your bottom ribs and your fingers on the top of your hip bone and draw these two points together with a small contraction of your abdominal muscles. Your spine should be in a neutral position. This neutral position will vary from person to person dependent upon the shape of your spine. However, there should be a small space between the floor and your back. Keep the rib – hip connection so you maintain your neutral position. You are now ready to start your abdominal work.

Exercise: The Bridge

What it does: Tightens your buttock muscles, flattens your abdominals, and strengthens your back.

Lie on your back, knees bent, feet flat on the floor, arms at your sides. Establish your rib – hip connection and use the hips, thigh, and trunk muscles to lift your pelvis off the floor until the body forms a diagonal line from your shoulders to your knees. Hold for 10 seconds. To make this exercise more challenging, extend one leg straight, hold for 4 counts, and lower to the ground. Now lift the other leg, hold for 4 counts, and lower to the ground. Now lower your whole body to the floor, still maintaining the rib – hip connection.

How many: Repeat 10 times

Joanna’s top tip: Visualizing pressing your knees away from your hips helps to stabilize your torso and tone your thighs.

Exercise: Toe Touches

What it does: Flattens lower abdominal wall, especially the deep transverse muscle, which is crucial to getting that flatter tummy.

Lie on your back with knees over hips and lower legs parallel to the floor. Establish your rib – hip connection. Slowly lower one leg down to the floor, dropping your heel to the floor. Keep your spine in neutral as you lift your leg back over your chest. Repeat on the other side. The trick with this exercise is to go slowly and focus on technique. To make the exercise easier, bend your leg more and lower to the floor closer to your butt.

How many: Build up to 16 on each leg

Joanna’s top tip: This is a challenging exercise. Start out trying to do a few reps with really good technique. Remember the rib – hip connection.

Exercise: Abdominal Curl Using a Towel

What it does: Tightens upper abdominals, especially around rib and upper waist area.

Lie on the floor, knees bent. Place a rolled towel between your butt and your feet, slightly in front of your extended fingers. Slide your feet away from your butt until you feel your toes start to come off the floor. Slowly curl up from your breastbone and lift your fingers over the top of the towel to touch the floor on the other side. The emphasis should be on tucking your ribs under rather than lifting up.

How many: 16–20 reps

Joanna’s top tip: This is especially good post-pregnancy, when the rib cage has often extended due to the growing baby. Imagine you are wearing a tight corset to help you draw down through your rib cage with each lift, but do remember to breathe.

Exercise: Abdominal Pillow Rolls

What it does: Develops trunk stability and tones waist muscles.

Lie on the floor, knees bent and feet flat. Place a pillow or small cushion between your knees. Lightly squeeze the pillow between your knees as you lower your knees to one side. As you draw your knees back to a central position, focus on contracting your abdominals down to the floor and tightening your waist. To make the exercise more challenging, start with your legs lifted off the floor with your knees over your chest. Slowly lower your knees to one side but do not drop them to the floor, keep the rib – hip connection as you draw your abdominals back in, and focus on tightening around your waist muscles as you come back to a flat position.

How many: 16 in total, alternating to each side

Joanna’s top tip: As you draw your legs back to a central position imagine you are wearing a belt and you need to flatten each section of the back of the belt to the floor as your knees move back over your body.

See the Bonus Info Panels throughout the 14-day plan for troubleshooting tips on walking and the abdominal exercises.

GO!

Measure and weigh yourself at the start of day 1, in the morning before you eat or drink anything. Make a note of your measurements on the table below. See the guidelines on the following page for how to take your measurements precisely.

HOW TO MEASURE

Chest – measure with the tape flat across the nipple line

Waist – measure around the narrowest part of your midriff (for men, pull your tummy in for the first reading and let it go for the second)

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

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.

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

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:

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

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

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

PERFECT POSTURE

The way we stand says a lot about us. It can portray our emotions as well as the general health of our bodies. Lifestyles today erode our natural ability for good posture – driving for hours or spending all day at a desk can all affect our posture. Long term, these misalignments can have a big impact on the health of our spines. Safeguarding your spine and posture does not require a large investment in terms of time.

To perfect your posture, stand with your feet hip-distance apart with your weight evenly distributed. Soften your knees as you pull up through your legs. Keep the hips square and level. Lengthen through the spine and contract the abdominals, sucking the belly button into the back of the spine as you extend tall. Drop the rib cage, pulling the lower ribs towards the pubic bone. The shoulders should be down and relaxed, so the neck is as long as possible. Breathe smoothly.

DAY 4

Today’s mantra: I feel strong and focused.

Today’s step target: 10,000

Tip/testimony from volunteer: When you first set out to lose weight, keep as busy as possible with other things so you don’t keep thinking about it – and keep out of the kitchen so you aren’t tempted to open the fridge all the time! Robyn, 52

ABDOMINAL EXERCISE TROUBLESHOOTING

Problem: lower tummy muscles “popping out”

Sometimes as we lift, the lower abdominal muscles can “pop” out. This can create less stability in the lower back as well as not helping to flatten the abdominal wall. Here are a couple of solutions to help train the abdominal wall to flatten.

1. Check you have rib – hip connection (see page 23) then place a ruler across your lower abdominal muscles. As you lift, try to keep the ruler in place by focusing on drawing down through the lower abdominal wall – the ruler just gives you a reminder of how to do this.

2. Wear a belt for your abdominal exercises. Buckle it so you have a little movement between your abdominals and the belt. As you lift, focus on keeping your abdominals away from the belt buckle and not pressing against it.

DAY 5

Today’s mantra: My body feels tall and poised.

Today’s step target: 10,000

Tip/testimony from volunteer: When I first started the plan I had to completely re-think my eating habits. Towards the end of the first week I was getting to grips with it – I’d lost 3lb and my energy levels were increasing. Elaine, 33

STRETCHES FOR WALKING

It’s important to stretch out your muscles after walking, to reduce stiffness, maintain flexibility and aid recovery. Here are some of the key stretches you may find helpful.

Standing Hamstring Stretch

Stand with good posture. Extend one leg out in front of you with the heel on the floor. Bend the back knee and flex forward from the hips. Make sure you contract your abdominals as you extend forward. Lift up out of the hips and check they are level. Imagine you need to balance two glasses of water on each side of your lower back to help you.

Joanna’s top tip: To progress the stretch, lift your leg and rest it on a bench or low step or chair. Lift your tailbone up behind you to feel a greater stretch.

Standing Quad Stretch

Stand with good posture. Lift one leg, bending at the knee, and hold the laces of your shoe in your hand. Keep the knees together. Gently press your hips forward as you extend up through your spine.

Joanna’s top tip: If you are less flexible or feel pain in your knee, rest your foot on a chair instead and press your hips forward.

Standing Hip Flexor Stretch

Start in a lunge position. Make sure your front knee is over your ankle and your kneecap is in line with your second toe. Extend the back leg, and push the pelvis forward, using a chair for support or placing both hands on your front leg.

Joanna’s top tip: Keep the body upright rather than leaning forward. Drawing up through your pelvic floor muscle will help with your balance.

Seated Buttock Stretch

Sit on the edge of a chair with good posture. Place your arms on the back of the chair, fingers pointing back. Cross one ankle and rest the leg on the other knee. To progress this stretch, place your hands on the side of the chair. Support your body weight and lift yourself off the chair, slowly lowering yourself toward the floor. You should feel a deep stretch on the buttock of the crossed leg.

Joanna’s top tip: Make sure you extend through your spine as you sit. If you suffer from knee pain, try the lying buttock stretch instead.

Lying Buttock and Hip Stretch

Lie on your back with neutral posture, abdominals contracted and knees bent. Cross one ankle over and rest it on your knee. You may feel a stretch in this position. To increase the stretch, draw one knee into the chest, holding behind the thigh. If you are very flexible you may need to take the supporting leg slightly closer to the chest to feel the stretch.

Standing Calf Stretch

Stand with good posture. Take a large step backwards, keeping both feet facing forwards and the front knee over the ankle. If you draw an imaginary line down through the middle of the kneecap it would be in line with the second toe. Press the back heel down to the floor. Make sure the body is in line from the top of your head to your back foot. Use a wall for support if you need to.

Joanna’s top tip: To stretch more into the lower calf, bring the back leg in a little and bend the back leg at the knee.

Achilles Stretch

Crouch down to place one foot on the ground and rest the other knee on the floor beside the flat foot. Keep the foot flat on the floor and lean forward over your knee until you feel a stretch on the Achilles of that foot.

Joanna’s top tip: Press the front knee forward and diagonally toward the floor to feel a more effective Achilles stretch. This is a good stretch to do if you are a lover of high heels!

DAY 6

Today’s mantra: I can do this!

Today’s step target: 10,000

Tip/testimony from volunteer: My mood was excellent while I was following the plan, which surprised me because I’ve always felt irritable when I‘ve tried to lose weight before. I felt good because I was actually doing something about my weight and my health. Joan, 63

UNLIMITED VEGETABLES AND SALADS

All the lunches and dinners can be accompanied by as much as you want of the following vegetables or salad. Do not, however, add extra calories by stir-frying or coating them with dressing!

Choose from the following list:

DAY 7

Today’s mantra: Taking action is making me feel better about myself.

Today’s step target: 7000

Tip/testimony from volunteer: Don’t be despondent if the weight doesn’t come off right away. I found the real difference came during the last few days of the plan. Melanie, 30

THE IMPORTANCE OF REST

Did you notice that today’s walking schedule is a bit easier? Everyone needs time to recover and adapt to new demands and that’s why the plan incorporates this easier day. This is the perfect time to reward yourself for the hard work you’ve done so far with a relaxing hot bath, a massage or simply putting your feet up with a good book. You’ll also feel refreshed and motivated to get back to business tomorrow.

DAY 8

Today’s mantra: Today is a new day and I feel great.

Today’s step target: 10,000

Tip/testimony from volunteer: At first, my skin got worse and I caught a cold but my pimples soon vanished and I didn’t have any stomach problems, which I normally have on a regular basis. By the end of the 14 days my stomach was much flatter and I had lost inches. Natasha, 28

NOT BOTHERING WITH THE BEDTIME DRINK?

You may find the bedtime drink helps you sleep better and wake up refreshed. Warm fluids are more soothing than cold drinks at this time, when you want your body to relax. Milky drinks, including soya-based ones, are a good source of the amino acid tryptophan, consumption of which can boost brain serotonin levels, leaving you feeling relaxed and sleepy. Chamomile is a soothing herb, which can aid relaxation and help banish insomnia. If nothing else, your bedtime drink will add to your daily hydration.

DAY 9

Today’s mantra: I am feeling stronger and fitter.

Today’s step target: 10,000

Tip/testimony from volunteer: Even on days when I didn’t have time to fit in all the activity zones, I tried to do something – even 10 minutes is better than nothing at all. Sharon, 26

ABDOMINAL WORK TROUBLESHOOTING

Problem: Neck Pain

Many people put off doing abdominal exercises as they complain of feeling neck pain. This generally relates to the fact that the abdominals are weak and the neck muscles are helping to lift the body up. Here are two quick and simple solutions to relieve discomfort and safeguard your neck as you build up strength, tone and flatten your abdominals.

1. Take a towel and place behind the head. Hold both ends taut so it supports the neck. Keep the towel taut as you curl up and down.

2. Place a towel open on the floor and lie on it so the back of your ribs secures the bottom of the towel to the floor. Reach your arms above your head, hold onto the ends of the towel with your hands and pull it taut as you complete your curls.

DAY 10

Today’s mantra: I feel really proud of my actions.

Today’s step target: 10,000

Tip/testimony from volunteer: Before I started the plan, I would often feel hungry between meals and have some chips or candy. I’ve found that drinking 2½ quarts of water a day suppresses the need to eat when I’m not genuinely hungry. I was amazed by what this simple action did for my hunger and energy! Alec, 33

SORE SHINS?

If you’re not accustomed to walking, you may find that the area along the front of your shins is sore or tender, particularly if you’ve been walking mainly on hard surfaces like concrete. This soreness is usually a result of inflammation of the anterior tibialis muscles, which lie along the front of the shin. These muscles are often weak and are prone to inflammation when we increase their usage.

To combat this problem, try this shin-strengthening exercise.

Lie on your back, knees bent, feet flat on the floor. Lift your toes off the floor, drawing them into your shins. The heels stay on the floor. Hold for 10 seconds and release. To make this harder you can attach a dynaband over the top of the foot and secure against a post as you lift your foot – you will then have the extra resistance of the band to work against.

DAY 11

Today’s mantra: I feel in control.

Today’s step target: 10,000

Tip/testimony from volunteer: The hardest recommendation to follow for me was to exercise. I now exercise every day for at least 30 minutes, including a speed walk/jog first thing in the morning. That alone means I start the day with a strong sense of positive achievement. Vanessa, 55

EAT TO GET SLIM

If you’ve followed the plan correctly it’s likely that you haven’t felt hungry. You may even have felt tempted to skip your spruce juice or miss out an afternoon snack. After all, the more calories you can cut, the better, right? Wrong! The very process of digestion actually increases your metabolism and contributes significantly – roughly 5 percent – to your daily energy expenditure. So skipping meals and snacks denies your body the chance to rev up its metabolism in order to digest them. If you feel over-full and really don’t want to eat as much as is suggested, try reducing the amounts at all meals rather than cutting out specific ones altogether.

DAY 12

Today’s mantra: I feel like a new person!

Today’s step target: 10,000

Tip/testimony from volunteer: Don’t get disheartened if, from time to time, you fail to stick with the plan. A realistic and flexible approach is just as important as being disciplined. Tom, 29

EVERY STEP COUNTS

Walking is about the best exercise we can do. It is the simplest, least expensive and most effective exercise for the vast majority of individuals. The health benefits of walking have been known for a long time, but now research has quantified the number of walking steps we should be taking each day to achieve specific activity goals. It has been shown that 4000 steps a day is the minimum we should all be taking to have a positive impact on our health, whereas 7000 steps a day can positively improve our fitness levels and 10,000 steps a day can contribute to weight loss. Hopefully, you’re beginning to see opportunities for quick walks throughout the day, so that you can break the 10,000 steps down into bite-size chunks.