Read the book: «Body Blitz: 5 Simple Steps to Permanent Fat Loss»
Copyright
Thorsons
An Imprint of HarperCollinsPublishers 77–85 Fulham Palace Road, Hammersmith, London W6 8JB
First published 2001
© Joanna Hall 2001
Joanna Hall asserts the moral right to be identified as the author of this work
Joanna Hall’s website address is: www.joannahall.com
A catalogue record of this book is available from the British Library
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Source ISBN 9780722540435
Ebook Edition © JULY 2014 ISBN: 9780008108496
Version: 2014–8–19
Contents
Cover
Title Page
Copyright
Part I: All About Body Blitz
Be The Best You Can Be!
The Body Blitz Lifestyle
Part II: 5-Step Body Blitz Plan To Permanent Fat Loss!
Step 1: The Starch Curfew – Cut your carbs after 5 p.m.
Step 2: H2O – Why more water means less fat
Step 3: Figuring Out Fat – The good and the bad
Step 4: Make Time For Exercise – And say goodbye to fat!
Step 5: Be Consistent – You only have to be ‘good’ 80% of the time!
Part III: Body Blitz Good Food Guide
Eating Out
Eating In
Body Blitz 14-day Eating Plan
Useful Addresses
Keep Reading
Acknowledgements
About the Publisher
PART I: ALL ABOUT BODY BLITZ
CHAPTER ONE
Be The Best You Can Be!
Most people know to lose weight we have to eat less and exercise more – but somehow something always seems to get in the way – LIFE! Here are a few questions for you to think about:
1. Do you experience frustration at seeing your weight go up and down on the scales?
a. yes
b. no
2. Are you a seasoned dieter who tries every diet available and yet you still don’t seem able to shift those extra pounds?
a. yes
b. no
3. Do your diet attempts leave you a diet hermit rather than living life to the full?
a. yes
b. no
4. Do you want a diet and fitness plan that fits in with your lifestyle – that lets you go out to dinner and socialize with friends, while still achieving your weight and fat loss goals?
a. yes
b. no
If you have answered yes to any of the above questions then Body Blitz is for you. The Body Blitz diet and fitness plan shows you the five steps you need take to lose weight and body fat – and keep it off for good!
WHAT IS THE BODY BLITZ PLAN?
Losing weight and body fat is a subject that provokes an array of discussions and fad slimming products and diets. Unfortunately, while some people may claim spectacular results with tablets, potions and ‘miracle’ foods, the real truth is that long-term weight management requires a little effort and know-how to be able to make it work for you not just for today, but for the future too.
The two keys to successful weight and body fat loss are simple – good nutrition and regular exercise. The challenge comes when we try to fit a healthy diet and exercise into our busy lives – maybe you’re running around after your kids all day, or working long hours, or simply leading a jam-packed social life and it feels as though you don’t even have time to think about eating well and exercising – let alone do it! This is where Body Blitz steps in. Body Blitz will help you design a diet and fitness plan that fits in with your life – just the way it is. This way you can make your own realistic goals, you don’t have to make any radical changes to your lifestyle and most importantly, you will achieve your weight and fat loss goals. Body Blitz is about being the best you can be whilst still living the life you wish to live.
HOW DOES BODY BLITZ WORK?
Body Blitz contains five steps to help you achieve your weight and body fat goals. The nutritional and exercise strategies contained in these steps have been tried and tested by my weight management clients over the last six years – they have worked for them and they will work for you. Each strategy plays a different role in helping you lose weight and body fat in different lifestyle situations. The five steps are:
1. USE THE STARCH CURFEW
By not eating certain carbohydrates after five p.m. you will lose weight and boost your energy levels. It is a strategy that allows you to cut your overall calorie intake and get the right balance of nutrients at the right time of the day. By eating starch with protein at lunchtime instead of in your evening meal, you will beat your mid-afternoon sugar cravings (the dieter’s downfall!) and fuel yourself with energy and brainpower for the rest of the day.
2. DRINK MORE WATER
If you drink less than eight glasses of water a day you may well be chronically dehydrated – this means you will lack energy and your brain will misinterpret this tiredness as a need to eat more food. So by drinking a minimun of two litres of water a day you will fuel yourself with energy, curb your hunger and enhance your nutrient absorption. Stick to the action points in Step Two and you’ll be well on the way to a super-hydrated and less hungry body!
3. DECREASE YOUR FAT INTAKE
This is not about cutting all fat from your diet – some fat is essential for our health – instead it is about reducing your overall fat intake whilst at the same time increasing the good sources of fat in your diet. By eating 40 grams of the right fats a day you will soon see your own body fat decrease.
4. BE CONSISTENT
The good news is the best way to lose weight is not to deprive yourself of everything you love, but instead to stick to the 80–20 rule. This means rather than being good 100% of the time, if you can stick to the Body Blitz Plan for just 80% of the time you will succeed! Being consistent means you can actually eat a little more and you will still lose weight and body fat and you are not setting yourself up for guilt and ‘failure!’
5. MAKE TIME FOR EXERCISE
Most of us know we have to take regular exercise to lose weight. The challenge comes when we try to fit physical activity into our busy lives – Step Five will show you how. The Body Blitz exercise and activity strategies are:
• STRUCTURED EXERCISE SESSIONS
This is your designated exercise session when you will either be exercising at home, in a gym or outside. These sessions typically last a minimum of 30–60 minutes and you should have three sessions every week.
• ACCUMULATED PHYSICAL ACTIVITY
This is the energy we burn through moving our bodies physically during our day. You should accumulate 15 minutes physical activity every day.
It is the combination of your structured exercise sessions and accumulated physical activity that will help you feel healthier and more energetic and help you to achieve your weight and body fat goals.
You will also find in Body Blitz over 25 recipes for healthy eating and to help you put the starch curfew into practice, as well as a 14-day eating plan. Everything in this book has been tested by real people with real pressures and their own stories and tips will help you be in control against unwanted excess weight and body fat.
IT’S NEVER TOO LATE TO START!
LET’S MEET FRED
Fred was the high school sporting hero – he was on every sports team and he loved being mauled on the rugby pitch; he was fit and active and he naturally attracted attention. Fifteen years on things are a little different. Fred expends his energy sitting behind a desk and attending business lunches. He gets out of breath walking up a hill and his shirt collars and trousers are feeling a little tight. He reads about the risk of heart disease and obesity but – well, he was the sporting hero at school, he was fit! These things don’t affect people like him – or so he thinks.
NOW LET’S MEET MARY
Mary hated sport at school. She was the bookworm who could not understand how others could be happy to get cold and wet on a hockey field in the middle of the cold, grey winter. She much preferred to sneak off somewhere and have a donut and hot chocolate. Fifteen years on things are a little different – she still hates the thought of getting cold and wet for the sake of sport, and she still enjoys the occasional donut, but she has started getting active! She walks whenever she can – even though it is not always as much as she would like to because she’s got three children and an elderly relative to look after. But she expends a lot of energy in her daily chores and she always takes the stairs and never the lift! Mary feels better! She no longer finds herself out of breath when she walks up a hill. She looks trim and healthy.
It’s never too late to start being active – in fact, being active in your later years can be even more important than being active in your younger days. Long-term studies suggest that being active with sport at school has NO protective effect against heart disease, breast cancer and weight gain if you do not remain active in your adult life. Becoming active now and staying active has an immediate protective effect on your health! It’s never too late to start!
LIVE THE LIFE YOU WISH TO LIVE!
Have you ever beaten yourself up for breaking your new diet that promises to shrink you into your favourite jeans that you could fit into five years ago, within seven days? Or forgotten to go to the gym for a week and on the eighth day, the time you would normally be in the gym, you find yourself propping up the bar with a bowl of bar snacks and a bottle of wine? If you can relate to either of these scenarios then the Body Blitz diet and fitness plan is definitely for you. Body Blitz shows you that the key to long-term successful weight management is not to deprive yourself of everything you love or to beat yourself up when you fail – it is about developing and appreciating a balanced and consistent approach to eating and exercise, where you only have to be ‘good’ 80% of the time and you will succeed.
In short, Body Blitz is about helping you develop strategies that allow you to enjoy the things you want to enjoy, whilst incorporating some healthy activities at the same time to help you realize your weight and body fat goals. By following the five steps in the Body Blitz Plan, you will have the confidence and know-how to say goodbye to excess weight and body fat – for good!
CHAPTER TWO
The Body Blitz Lifestyle
Today’s lifestyle throws temptation at us 24 hours a day, 7 days a week and 365 days a year. Supermarkets re-circulate the smells of their bakery ovens back into the store, ready-prepared foods are becoming more and more convenient and fast food ever more accessible with tempting fare brought right to our front door!
The world we live in today is perpetually stimulating our minds and taste buds to eat more than we need – to the point where we are almost living in a food-toxic environment. At the same time our society enables us to become less and less active. We are under pressure to achieve more things in one day but the irony is with the wonders of modern technology this results in us expending less physical energy.
Everybody knows that a healthy lifestyle makes sense – not just for today but also for our future health and wellbeing. But somehow our good intentions never seem to have much staying power. Perhaps it is the thought of a life without a curry or the thought of an existence of carrot sticks and lettuce leaves, but the whole process can seem very unappealing. Then there is the interminable pounding of our bodies in the gym – only to have burnt off the equivalent of a mini Mars bar! All in all, it is enough to make you reach for the pizza home delivery number and the TV remote control!
But living a healthy life does not mean you have to live a life without chocolate or alcohol. The Body Blitz Plan is about being the best you can be whilst living the life you wish to live. It is about making small changes matter. It is about enjoying life while putting the Body Blitz strategies into place and knowing how to make lifestyle decisions work for you. In short, it is about applying a bit of know-how so that you can have your cake and eat it and pick your dress and wear it!
GETTING YOUR DIET RIGHT
The first thing we need to look at with the Body Blitz Plan is our diet. It is very important to get the fundamentals of our diet right with the right nutrients in the right balance. A good diet includes food from each of the four nutrient food groups. These food groups are:
Carbohydrates
Proteins
Fats
Water
CARBOHYDRATES
Carbohydrates form the backbone of our diet. Fruit, vegetables, simple sugars such as biscuits and cakes, and starches such as potatoes, rice and bread are all carbohydrates. Carbohydrate-rich foods supply the body with its primary source of fuel – glucose. Glucose is a type of sugar which the body can easily use and transport – when we talk about blood sugars we are actually talking about our blood glucose levels. Glucose can be stored in the muscles as glycogen and is the main source of fuel for our working muscles, the nervous system and brain. We will be talking more about carbohydrates and starch in Step One.
PROTEINS
Proteins are essential for tissue repair, maintenance and growth. They are crucial for our health as they make up part of every cell in the body. A regular supply of protein is required in the diet to compensate for the continual loss that occurs in the body. Proteins are made up of smaller units called amino acids. Not all proteins contain all the essential amino acids required by our bodies – this is why if we are vegetarian we need to ensure that we have a variety of protein sources to ensure our bodies are getting a complete range of the necessary proteins. Protein can be divided into two groups: dairy products, which include cheese, yoghurt, eggs and non-dairy sources, which include meat, fish, pulses and beans. The important role that protein plays in repairing the body means that it is much harder for the body to store excess protein as body fat in the cells.
DIETARY FATS
Dietary fats come from a variety of sources. There are various ways of defining fats but one of the simplest is to consider fats as visible and invisible. Visible fats are, as the name suggests, foods that we can see are made of fat. Cheese, butter, oils and creams are examples of visible fats. Invisible fats are foods with a predominant fat content although we may not be aware of it: examples include coconut, avocado and egg yolks. Fats are divided into three groups: saturated, polyunsaturated and monounsaturated. Saturated fats (including trans fats) are non-essential fats because they do not play a healthy role in the body and they are associated with an increased risk of heart disease, whereas monounsaturated fats and the omega-3 and omega-6 sources of polyunsaturated fats are essential fats because they have a positive health role to play in the body. Regardless of whether they are essential or non-essential fats they all provide a rich source of energy. See Step Three for more details about dietary fats.
WATER
Water is the most overlooked nutrient in our diet – it forms about 60% of our total weight and is involved in every single chemical reaction in the body. If we don’t get enough water we are not providing the right environment for our bodies to perform effectively. It is very important to drink at least eight glasses of water a day – it really does impact how you feel and how your body works. See Step Two for more details.
…AND ALCOHOL
While alcohol is not strictly a food group in its own right it does deserve a special mention as it is such a pleasurable part of our daily lives. It is vital however that we understand the role it plays in the body and how it constrains long-term fat loss and weight management. Alcohol does supply us with a source of energy but it is not a nutrient as it is not necessary for life and it is harmful to health when consumed in excess. See Step Two for more about this.
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