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The GI Walking Diet: Lose 10lbs and Look 10 Years Younger in 6 Weeks
Joanna Hall
The six week programme designed to revolutionise your health. A diet, recipes and walking plan especially designed with the over 40s in mind to increase your levels of health and combat age-related problems, by the UK’s leading name in health and fitness, Joanna Hall.After a year researching the over 40s market, leading name in the fitness industry Joanna Hall has designed a diet and fitness programme that builds health and weight loss in simple steps. Old habits die hard, but here she shows you how to make new, healthy habits stick, slowly but surely. Her mantra is: small steps make big changes.• Take her 10,000 steps a day walking challenge• Discover why a pedometer will revolutionise your fitness• Learn tips on how to combat osteoporosis, high blood pressure, arthritis, menopausal symptoms and overweight with food and exercise plansSo take the challenge – and stop kidding yourself if you think that pottering in the garden with a pair of secateurs or taking the dog for a 10 minute walk is making you fit!
Joanna Hall
THE GI
WALKING
DIET
LOSE 10LBS AND 10 YEARS IN 6 WEEKS
Contents
Cover (#ue8fc4725-1FFF-11e9-9e03-0cc47a520474)
Title Page (#ue8fc4725-2FFF-11e9-9e03-0cc47a520474)
Introduction: Active Ageing – One Foot in the Future (#)
Part I: Dealing Positively with Ageing (#)
1 Physical Changes (#)
How Old Do You Feel? (#)
Changing Your Attitudes and Habits (#)
How the Body Ages (#)
Ageing and Body Weight (#)
2 Emotional Challenges (#)
Emotional Stress (#)
Emotional Eating (#)
3 Making it Happen – Changing Habits and Attitudes (#)
Get Active! (#)
Small Steps for Big Change (#)
What Is a Habit? (#)
Have I Left it Too Late? (#)
Part II: Opening the Window of Opportunity (#)
4 How the GI Walking Diet Works (#)
The Exercise Plan (#)
The Eating Plan (#)
5 Getting Ready for Action (#)
Your Five-minute Body Road Test (#)
Establishing Body Facts (#)
Testing Your Fitness (#)
6 The Six-week Exercise Plan (#)
How Hard Should I Be Exercising? (#)
Warming Up and Cooling Down (#)
The Walking Plan (#)
The Strength Plan (#)
The Flexibility Plan (#)
The Balance Plan (Optional) (#)
Check Your Posture (#)
7 The Six-week Eating Plan (#)
How the Eating Plan Works (#)
The Macronutrients You Need (#)
The Micronutrients You Need (#)
The Anutrients You Need (#)
Drinks (#)
The Menu Plans (#)
8 Meal Ideas and Recipes (#)
Breakfasts (#)
Lunches (#)
Carb Curfew Dinners (#)
Carb Curfew Soups and Stews (#)
Carb Curfew Desserts (#)
Snacks (#)
Glossary (#)
About the Author (#)
By the Same Author (#)
Copyright (#)
About the Publisher (#)
Introduction: Active Ageing – One Foot in the Future (#)
Ageing isn’t really ageing – it’s inactivity that’s the problem
As we progress through life, we may find it more challenging to be as active as we once were. The ageing process imposes changes upon our bodies that can gradually reduce our capabilities, but this can be compounded by lack of physical activity. There are many reasons for being inactive. Often, life seems to get in the way as we spend time focusing on careers, bringing up a family or caring for elderly relatives. We may be so busy that we feel guilty about taking time out for ourselves. Whatever the reasons, you may find your middle has got thicker and you’re not feeling quite the way you’d like to at this stage in your life.
Sedentary lifestyles contribute to a number of physical complaints that start to creep in as we get older. Suffering from – or a fear of suffering from – arthritis, diabetes, osteoporosis, creaky knees or a troublesome back can all be potential barriers to getting us moving. The sad truth is that by not taking an active role in your body’s ageing, you are accelerating the process of decay. Yet there is a viable alternative that can make you feel better, look better and lose that middle-age spread.
How Active are You?
Asking people to define their level of activity is often a sensitive issue. In my experience of working with clients, I have found that many of us tend to overestimate how active we are. This is not because we are lazy, though some of us by our own admission do prefer to curl up with a good book. To me, the confusion comes from the different ways we can define being active.
Ask anyone about their day and they usually reply that they are tired because they have been very busy and active. We naturally associate tiredness with a physically active day. When you probe a bit deeper, however, you often find that their day has not been physically active – it has been active in quite a different way. You can, in fact, be geographically or mentally active.
Here’s the scenario for a geographically active day. You wake up and think about the things that have to be done. You need to drop clothes off at the dry cleaners, pick up dog food for Fido, get to work, get across town for a lunch meeting, get back to the office to finish a report, grab something for dinner at the supermarket, get home, unload the car, cook dinner, get things ready for tomorrow. It gets to 8pm. You are tired. You have had a busy day and you’ve been all over town but you have not moved your body much – the car has moved, the train has moved but in reality your body has not really moved that much. You have been geographically active but not physically active.
Here’s the scenario for a mentally active day. You wake up in the morning, having been up half the night thinking about all the things you need to do. The monthly report needs to be completed before 10am, and the sales director wants figures by 11am. You’ve got a dinner party to plan for Saturday night, and you need to do the online shop by midday to get the home delivery service to deliver by 5pm on Friday. Your tax return is late so you need to get on with it. You also need to speak to the family about the arrangements for Christmas or that special occasion. It gets to 8pm. You are tired. You have had a busy day. Your brain has been all over the place – but you have not moved your body much. You have been mentally active but not physically active.
Our days will always be geographically active and mentally active but we have to encourage ourselves to be more physically active, and this is where this book comes in.
Time for Action
At this stage in your life, you may find you have more time for yourself than before. Your children may have left home. You may be retired or working part-time. This could be a real opportunity for you to make time to get active.
I have designed the GI Walking Diet to be realistic and achievable for everyone. What one person might find achievable could be difficult for someone else. That’s why you will find a variety of programmes that actively assist and guide you to improve your health and fitness and achieve sustainable weight loss. While the overall plan guides you to walk your way to fitness, weight loss and health improvements in just six weeks, your progress starts with small steps that are achievable for just about everyone.
In Chapter 1 we’ll look at the physical changes that occur as we get older. Chapter 2 tells you all about the emotional side of ageing. Chapter 3 explains how taking small steps can bring about big changes to your lifestyle. In Chapter 4 you’ll find out about the GI Walking Diet, why it’s achievable and the huge impact it can have on your health. In Chapter 5 we’ll address exactly where you are now and how you can get ready for your six-week plan. In Chapters 6 and 7, the plan is clearly laid out. All the exercises are described and illustrated so they are easy to follow, and the week-by-week guide gives you both a structure and a flexible approach to success, guiding you to achievable results, whatever your ability. Getting in shape and losing weight doesn’t mean missing out on great food, and in Chapter 8 you’ll find delicious recipes that easily fall in with the GI style of eating you can enjoy on your way better health.
Having good intentions about starting a diet and exercise plan is one thing – knowing where to start can be a minefield. My specially-designed ‘at a glance guides’ in Chapter 6 will help you get going. You can use them as starting points or as handy references as you progress with the programme.
Weight loss can be a significant motivator for us to change our habits, get a grip and make a difference. As we get older, however, it can seem more difficult to lose weight. We may also become more accepting of our expanding waistlines. Many people mistakenly believe that the only way to improve their health is to lose large amounts of weight and spend lots of time exercising, which just seems like too much effort. For many, a rotund, cuddly figure can become an acceptable part of later life.
But stop right there! You can make a significant difference to your health without too much hard work. You don’t have to lose large amounts of weight to experience real health benefits. In fact, a weight loss of just 5–10 per cent provides major health benefits. So, if you weigh 16 stone (100kg), a drop of between 8lb (3kg) to 1 stone 2lb (7kg) can make a major difference. Accepting this fact makes the whole process much more realistic and achievable.
So the time has come to take action. No more excuses. Stop kidding yourself – or your middle-age spread and muscle stiffness are here to stay. Start taking small steps to create big changes to your health, your weight, your fitness, your energy and your self-esteem. If you’re ready, I’ll show you how.
I Dealing Positively with Ageing (#)
Fitness for a young person is an option – for an older person it’s imperative
1 Physical Changes (#)
“I don’t feel old. I don’t feel anything till noon.
Then it’s time for my nap.” Bob Hope
How Old Do You Feel? (#)
So you woke up this morning, got out of bed and looked in the mirror – what did you think of the person staring back at you? You may be a parent, a grandparent, a lover, a wife, a husband, a son, a daughter. But as you reflect on yourself and your current stage in life, how do you actually feel about yourself and how do you see your body?
Do you think of yourself as:
Young
Young at heart
Youthful
Fit
Active
Agile
Sexy
Darn good for my age
Not bad considering …
Middle-aged
A bit baggy and saggy
Age is creeping up on me fast!
My body needs an overhaul
Old
