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

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      JOANNA HALL

      DROP

      A SIZE FOR LIFE

      FAT LOSS FAST AND FOREVER!

      CONTENTS

      Introduction

      Getting Started

      How the book works

       Section One: Preparing to Drop a Size

      Step 1 Train your brain

      Step 2 Befriend the mirror

      Step 3 Think, say and do as one

      Step 4 Make friends with the enemy

      Step 5 Establishing the here and now

      Step 6 Get on that pedestal

      Step 7 Finding the elusive G spot

       Section Two: Dropping that Size

      The 10 Fundamentals

       Follow the Carb Curfew

       Eat more fibre

       Cut your sodium intake

       Fit in some exercise – with and without your trainers

       Get savvy about fats

       Don’t skimp on the protein

       Beware of alcohol – the hidden pound piler

       Keep up your water intake

       Get to grips with portion control

       Follow the 80-20 rule

      The drop a size eating plans

      The Recipes

      Drop a size for life foods

      Troubleshooting some commonly asked questions and problems

       Section Three: Keeping Your New Size for Life

      The child-bearing years

      Pregnancy

      Reclaiming your body after pregnancy

      Midlife

      Perimenopause

      Menopause

      Growing older

      by the same author

       Copyright

      About the Publisher

       INTRODUCTION

      So you want to drop a size? Well, it’s easy! It simply entails making some changes to your diet and stepping up your activity levels – both of which you’ll learn how to do in this book. Where the real challenge lies is in maintaining that ideal size – not for a week, or a month, or even for a year, but for life.

      Imagine how wonderful that would be – to achieve the body shape and size you want now and still have that figure in a decade’s time. Well, you can do it – but, like most things worth having in life, it’s going to take a little time, effort and know-how.

      Dieting is a lot like relationships. What we’re looking for in a relationship and what we’re prepared to put into it influence the kind of relationship it will be. Quick-fix diets are the equivalent of a one-night stand: you get what you want fast and it feels great – but it doesn’t last. You may hope for something a little more permanent but inevitably you soon realize that the man or woman of your dreams isn’t all you thought they’d be and your interest wanes. Similarly, that ‘revolutionary’ new diet that was going to get the weight off, once and for all, soon becomes a slog and leaves you feeling disillusioned and disappointed.

      Now think of a long-term relationship. Anyone who has experienced a good, lasting partnership knows that it involves a bit of work and upkeep. It’s not always earth-shatteringly exciting, and there are inevitably problems along the way, but it feels right, it makes you happy and, most of all, it feels like a permanent part of your life. That doesn’t mean it doesn’t evolve along the way, however. More than likely, both parties change, or circumstances change, and a period of adjustment follows. The likelihood of long-term success is determined by how you navigate this sometimes tricky road.

      This principle applies just as much to your relationship with your body as it does to the one you have with your partner. Things change due to circumstances, ageing, environmental and social factors, the key is to be in tune with – and responsive to – your body’s needs as they arise.

      Dropping a size is about weight management, not about fixing a figure on the scales and perceiving anything above that as failure. The clinical definition of successful weight management is that you stay within 20 per cent of the original weight loss. You shouldn’t expect to maintain the exact same weight for life. Weight fluctuates and there are times when it is healthier to gain a little weight; times when life dictates that the effort involved in staying in shape simply can’t be made. Think of it this way: if you want to stay at a weight of 91½ stones for the rest of your life, you’ll need to exercise religiously and eat strictly all the time – but if you aim to stay within 20 per cent of your optimal weight, you can adopt the principles and strategies you’ll learn in this book and still enjoy your life, too.

      Let’s go back to relationships for a moment. There are times when we think we’re embarking on the ultimate relationship – ‘the one’ – and it turns out to be just another fly-by-night fling. At first, we can’t stop thinking about our new partner, we want to talk about them all the time, we think about the future, devote loads of time to them. Then, gradually, little problems and disappointments arise, it all becomes a little mundane and we realize that they’re not quite so perfect after all. Generally we carry on with the relationship a little while longer but without really giving it the care and attention it deserves to develop and improve. Inevitably a few weeks later the relationship ends – and the search for Mr Right or Mrs Right begins again.

      It’s a familiar enough story – but can you see how similar it is to the quest many of us are on to lose weight? Compare it to the following all-too-common scenario. You’re in the coffee shop with your work colleagues and one of them tells you about this great new diet – it involves bizarre food combinations, no alcohol, no this, no that, no life but hey, it worked for Maggie in accounts and she looks fab! So you decide to leap in and really give this a go – this will be the diet for you! This diet is going to last! One month later, sitting around the same coffee table, you’re back to normal eating. That diet? Well, you lost weight initially, but you really missed your red wine and bread and you felt so devoid of energy that you couldn’t possibly get to aerobics. Now you’re 8 pounds heavier than when you started and a whole dress size bigger. At this point, Maggie from accounts walks past and she’s most definitely gained at least two dress sizes. Ah, well, you’ve heard the Brussels sprouts diet is very good …

      Sometimes what we think is the right diet, or the perfect relationship,