Make 2017 the
year you get your
waist back! Join
us and we’ll get
stronger, healthier
and happier
together
Reclaim
WAIST
YOUR
1 inch at a time
I
t’s time to starting fighting back against
the inches that have crept on around
your waist over the years. We’ve turned
traditional diet advice on its head (no
counting calories for us) and have developed
an exclusive and sustainable healthy eating
and exercise plan specifically for you.
Gaining weight around your middle is so
common – especially post-menopause – but
it’s not inevitable and you can lose it again
with a little effort, some great food and a fun
exercise plan that will rev-up your energy
levels and help you to stay strong. What’s
more, losing inches around your tummy could
help protect you from a whole list of agerelated health problems. You have nothing to
lose but inches – so join us today!
LOSE INCHES AND…
✓ Beat heart disease
✓ Lower your risk of diabetes
✓ Ease back pain
✓ Strengthen your bones
✓ Lower your blood pressure
✓ Reduce cholesterol
✓ Soothe joint pain
✓ Prevent falls
✓ Get more energy
✓ Sleep better
Join our
brand
new
FREE
diet club!
YOURS n EVERY FORTNIGHT
43
44
YOURS n EVERY FORTNIGHT
track
NAME
AGEHEIGHT
START
not lb
Waist
ins
Hips
ins
Thighs
ins
Chest
ins
Upper arms
ins
Measure your waist by
wrapping the tape measure
around your middle in line with
your belly button. Make sure the
tape is level all the way round
(you might need someone to
help you with this), breathe
in then breathe out naturally
before taking the measurement.
Regardless of your weight and
height, if your waist is 31.5
inches (80cm) or more if you’re a
woman, or 37 inches (94cm) or
more if you’re a man, you should
try to lose some fat from around
your middle.
BE CARB-CONSCIOUS
There’s a lot of confusion
about carbohydrates and
some diet plans recommend
cutting them out entirely,
which isn’t realistic long
term. Your body needs
carbohydrates for energy but
if you eat too many too often,
or don’t eat enough, your
blood sugar could be affected,
which hits your energy levels
and encourages your body to
store fat instead of burning it.
“Vegetables should be your
main source of carbohydrates
and fibre because they won’t
pack on the pounds,” says
Fiona. “Make vegetables the
major part of every meal and
snack. Fruits are
also great but
because of
their relatively
high fructose (sugar) content,
limit them to 2-3 portions
per day. Wholegrains such as
brown rice, plus beans, lentils
and legumes are filling and
fibre-rich and should feature
regularly in your diet – but go
for a small portion (two tbsp
of cooked rice, for example)
because they should always
be a back-up to vegetables
and not form the major part
of every meal and snack.”
Any foods made with refined
white flour and sugar such
as biscuits, cakes, pastries,
pies and tarts should be a
rare treat and not
part of your daily
diet.
lb
Waist
ins
Hips
ins
Thighs
ins
Chest
ins
Upper arms
ins
Weight
WEEK 4
HOW DO YOU
MEASURE UP?
WEEK 2
Weight
✗
We’ve
included
This handy checklist will encourage you
weight just in
to measure yourself then keep tabs on case you want
to keep
how you are progressing each week
lb
Waist
ins
Hips
ins
Thighs
ins
Chest
ins
Upper arms
ins
Weight
WEEK 6
FOCUS ON YOUR WAIST
ow much you weigh
doesn’t tell you an
If you only want to take one measurement,
awful lot about your
make it your waist measurement. “Tummy
health – unless you have
fat, the stuff that gives you the apple shape
some fancy scales they can
that most of us know as ‘middle-age spread’
only tell you how much your
can be really harmful,” says Yours doctor
fat, muscle, bones, water and
Dr Trisha McNair. “It’s made up of extra fat
organs weigh altogether.
cells deep in your abdomen called visceral
They can’t tell you anything
fat which releases adipose hormones –
about your body composition chemical troublemakers that travel to your
or whether your weight is
blood vessels and organs where they cause
made up of healthy muscle
inflammation that can affect how your body
or unhealthy fat. The humble
controls your blood sugar, insulin levels,
tape measure can tell you a
cholesterol, your metabolism and even
lot more.
your appetite.
“There’s a common myth
“This abdominal fat hugely increases your
that muscle weighs more
risk of diseases such as Type 2 diabetes, heart
than fat,” says nutritionist
disease and stroke and it can even make
Fiona Kirk. “But a pound of
arthritis more painful,” says Dr Trisha. “But
muscle weighs exactly the
the good news is that you can reduce your
same as a pound of fat – 1lb.
risk of all these things by losing inches from
However muscle is much
your waist through a healthy diet and regular
denser than fat and takes up
exercise plan like this one.”
less space. So if you weigh
10 stone and have plenty of
muscle and little body fat you
will look a great deal leaner
and wear at least one or two
trouser sizes less than if you
weigh 10 stone and have less
muscle and more body fat.”
If you lose body fat, but
gain muscle through a
healthy diet and exercise plan
the number on
the scale won’t
Losing just
budge, but
two inches from
your shape will
your waist could
change, your
reduce your risk
clothes will
of cardiovascular
fit better and
disease by
you’ll be fitter
10 per cent
and healthier.
Losing body fat and slimming
your waist is 80 per cent down
to food and 20 per cent down to
how much exercise you do.
“Successful fat loss is
only sustainable if it’s healthy fat loss,” says Fiona. “It’s
important you don’t eat your way through more calories
than you need for your daily energy requirements (about
2000-2500 kcals a day) but it’s better to focus on getting
a healthy balance of protein, carbohydrates and fat than
to count calories.” We’ve included calorie counts on our
recipes as a guide but the quality of the calories should be
more important than quantity. You could eat 750 calories
of apple crumble and custard, or 750 calories of grilled
salmon and stir-fried veg, but only the salmon and stir fry
would nourish your body, boost your
energy and shrink your fat cells.
TRACK YOUR PROGRESS
✁
H
INCHES s
FIGHT FAT –
FORGET CALORIES
✁
Measure
Forget the
scales – get
your tape
measure out
to kick-start a
whole new way
to lose weight
Women with
healthy waist
e
measurements ar
three times less
likely to develop
dementia
lb
Waist
ins
Hips
ins
Thighs
ins
Chest
ins
Upper arms
ins
Weight
n You can download new blank charts from
www.yours.co.uk/1inch
lb
WHAT ABOUT SUGAR?
Sugar is addictive, the more we have
the more we want. It’s everywhere these
days – even in many savoury foods – so
it’s easy to have too much. Your body
turns sugar into energy but if you don’t
burn it off it gets stored as fat (usually
around your middle). If you eat too much
sugar on a regular basis and over a long
period of time your body finds it harder
and harder to process the sugar from
your bloodstream. “This not only makes
you gain weight, it also increases your
risk of Type 2 diabetes, heart disease and
stroke,” says Fiona.
EAT FAT TO LOSE FAT
Low-fat diets have been touted as the key to weight loss for many years, but now
experts are turning that advice on its head. “Both saturated and unsaturated fats are
important for our health and for weight loss,” says Fiona. “In moderation, naturally
occurring fats such as olive oil, butter and oily fish are essential for brain, nerve and
bone health – as well as the key to long-lasting fat loss.” Fats help you feel satisfied,
lift your mood and raise your metabolic rate, helping you burn off stored body fat,
slow down the absorption of your food and fight off cravings, so you’re not tempted
to reach for sugary foods.
FATS TO EAT
REGULARLY
(1-2 portions per day)
FATS TO EAT
OCCASIONALLY
(2-3 portions per week)
FATS TO
AVOID
Extra virgin olive oil or
coconut oil
Meat, poultry and game
Fake oils – those that
are refined and heavily
processed such as
sunflower oil
Oily fish
Avocado
Yogurt
Nut butters
Fake butters, margarines
and spreads – such as
olive oil or sunflower
spreads.
Butter
Nuts and seeds
Cream
Omega-3 rich eggs
Cheese
Ready-made processed
cakes and biscuits
✗
Milk
Cutting down on your sugar intake will
make the inches come off faster, but
Each of these
a sweet tooth can be hard to fight.
sweet snacks is
If you feel you need something sweet,
combined with
Fiona recommends one of these
some protein or
options instead.
fat to keep your
n A small pot of natural Greek yogurt
blood sugar and
with a generous swirl of runny honey
energy levels
n A very sweet piece of fresh fruit
stable
such as mango, peach, grapes, banana,
kiwi or strawberries with a handful
of nuts
n An oatcake or rye cracker with no-added-sugar
peanut or almond butter
n A mini bar of very dark chocolate (85 per cent
cocoa solids) and a handful of mixed seeds
n A couple of nut-stuffed dates with a
mug of green tea
n A fruit and yogurt smoothie
Join our
brand
new
FREE
diet club!
Turn to p56
to fill in your
pledge card
YOURS n EVERY FORTNIGHT
47
PACK IN PROTEIN
“Protein helps you to feel satisfed
faster, so packing it into every meal
and snack will help you to eat less
overall,” says Fiona. It also helps to
increase your energy levels, lifts
your mood and helps you build
and maintain muscle mass – which
means your body looks leaner and
burns more calories, even when
you’re resting.
“Protein is vital for your overall
health too,” says Dr Trisha. “You
need a good supply of protein
every day to fuel your muscles,
keep your skin healthy, improve
your immunity and keep your
brain, heart, liver and other organs
in great shape.” Protein is stored in
your muscles as amino acids, which
your body needs to heal wounds,
repair itself when you’re ill or to
PROTEIN POINTER
charge up your immune system
against infection.
Over time though, our bodies
become less efficient at absorbing
protein from food and, as our
muscle mass naturally declines
with age, we start to lose our stores
of these precious amino acids,
making it harder to bounce back
from illness. Losing just 10 per cent
of lean muscle mass is enough to
affect your immunity and increase
your risk of falling foul to infection.
But you can avoid all of this
and speed up your inch-loss
by increasing the amount of
protein you eat and exercising
regularly (turn to p58 to find
out more). Most of us don’t eat
enough protein to get the benefits
according to Fiona.
To work out how much protein
you need every day, use this
simple sum...
Your weight in pounds x 0.5.
For example if you weigh
140lb (10st) x 0.5 =
70g (2½oz) protein per day
“You will need to measure out
your foods based on their protein
content and not the weight of
the food itself,” says Dr Trisha.
“Eating 30g of chicken won’t give
you 30g of protein, for example.”
Your
HOW MUCH PROTEIN?
We’ve worked out how much protein is in 100g (3oz) of
these common foods. Remember to scale up or scale down
the quantities, depending on your recipe or portion size.
100g Chicken = 27g protein
100g Pork = 27g protein
100g Steak = 25g protein
100g Lamb = 25g protein
100g Cheddar cheese = 25g protein
100g Oily fish such as salmon = 20g protein
100g Chickpeas = 19g protein
100g White fish such as cod = 18g protein
100g Cottage cheese = 11g protein
100g 0% Greek yogurt = 10g protein
100g Lentils = 9g protein
100g Natural yogurt = 6g protein
100g 1 large egg = 6g protein
100ml Semi-skimmed milk = 3g protein
daily
MENU
Breakfast
Aim for a mix of protein, fats, vegetables or
fruit and a little starch
Try poached eggs and avocado on toast or an English
muffin (see recipe p52), a small pot of natural cottage
cheese or Greek yogurt with mixed fresh fruit and some
nuts, or a bowl of porridge or bircher muesli (see recipe
p52) topped with sliced apple and a good sprinkling of
ground cinnamon.
Lunch
Aim for a mix of protein, fats, vegetables and starch
Homemade vegetable and white bean soup (see recipe
p54), an open sandwich topped with avocado, prawns,
tomato and toasted nuts, grilled chicken and salad
on a flat bread or wrap, or a vegetable-packed frittata
(see recipe p52).
n Fast and
Fabulous Fat Loss,
by Fiona Kirk,
is available to
download from
iTunes for iPhone,
iPad and Mac
at £6.99
48
YOURS n EVERY FORTNIGHT
Dinner
Aim for a mix of protein, fats, vegetables and no starch
Grilled steak with Mediterranean vegetables (see recipe
p52), baked fish and a bean salad, chicken casserole with
lots of vegetables served with a big pile of greens with
butter or a hearty fish curry (see recipe p54).
CAN I SNACK?
“A great snack is, in essence, just a small version of a
great meal so the same rules apply,” says Fiona.
“A snack with a good balance of fat, protein and
carbohydrate will fill you up and keep you going for a
few hours, while a snack that’s all out of balance such
as a cup of tea and some biscuits is merely a stop-gap
that will leave you satisfied for a little while.”
If you want to lose inches, base your snacks around
vegetables, healthy fats and protein and only have
one or two a day.
HEALTHY SNACK IDEAS
✓ Yogurt, oats and
berries
✓ Rice cake with smoked
salmon and cucumber
✓ Nut and seed bars
(choose carefully, many
are loaded with sugars
and syrups)
✓ Houmous and raw
vegetable sticks
✓ Cheese with fresh
apple slices
✓ Cold boiled eggs
✓ Nut and seed butters
on oatcakes
✓ Half an avocado
stuffed with tuna
YOURS n EVERY FORTNIGHT
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CUT
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Cinnamon bircher muesli
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Mexican poached eggs
Marinated steak with
Mediterranean vegetables
Kale, sweet potato
and feta frittata
51
Mexican poached eggs
Serves: 4 Preparation time: 15 mins
Serves 4: Preparation time: 15 mins
Cooking time: 5 mins
concentrate)
n 120ml (4 fl oz) skimmed milk
n 120ml (4 fl oz) fat-free natural yogurt, plus an
extra 120ml (4 fl oz) to serve
n ½ tsp ground cinnamon, plus extra to serve
n 1 apple, cored and grated
n 125g (4½ oz) blueberries
n 1 medium banana, sliced
n 1 tbsp flaked almonds
1. Combine the oats, juice, milk, yogurt and cinnamon and
mix well. Cover with clingfilm and chill overnight.
2. Stir the apple through the muesli and spoon into bowls.
Top with extra yogurt, berries, banana and almonds and
sprinkle with extra cinnamon.
n Per serving: 307 cals, 6g fat (sat fat 1.5g), sugar 23g
n
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2 tomatoes, finely chopped
100g (3½ oz) roasted peppers, chopped
50g (2oz) feta cheese
Small bunch coriander, chopped
1 spring onion, finely sliced
1 tbsp lime juice
4 eggs
4 English muffins, split and toasted
1 avocado, peeled and sliced
Tabasco sauce, to serve
1. Combine the tomatoes, pepper, feta, coriander, spring onion
and lime juice. Season to taste.
2. Poach the eggs in simmering water for 2-3 mins until the
whites are set and the yolks are still soft. Remove and drain on
kitchen paper.
3. Top the toasted muffins with the avocado slices and poached
eggs, spoon over the salsa and add a dash of Tabasco sauce.
TOP TIP: Try topping your muesli with other fresh fruits such
as kiwi, strawberries, mango or raspberries.
n Per serving: 367 cals, 17g fat (sat fat 5g), sugar 5g
Pic: Brett Stevens for Good Medicine
TOP TIP: Use soft-boiled eggs in place of poached, or a slice
of wholegrain toast instead of an English muffin.
Pic: Rob Shaw for Woman’s Day
Roast salmon with
pine nut crumb
Kale, sweet potato and
feta frittata
Marinated steak with
Mediterranean vegetables
Serves: 6 Preparation time: 10 mins
Cooking time: 55 mins
Serves: 4 Preparation time: 10 mins,
plus 1 hour marinating
Cooking time: 25 mins
n 200g (7oz) sweet potato,
peeled and chopped into
1cm pieces
n 1 tbsp extra virgin olive oil
n 2-3 bunch of kale, trimmed
and chopped
n 1 medium carrot, grated
n 2 tbsp sun-dried tomatoes,
chopped
n 60g (2½ oz) grated
cheddar cheese
n 40g (1½ oz) toasted pine nuts
n 1 tbsp parsley, chopped
n 1 tbsp basil, chopped
n 100g feta cheese, crumbled
n 4 eggs
n 1 tbsp tomato puree
n Cherry tomatoes, quartered
1. Preheat the oven to
200°C/400°F/Gas Mark 6
and grease and line a 28x18cm
(11x7in)
pan.
2. Toss the
sweet potato in the oil and
bake in the oven for about
30 mins. Reduce the oven to
170°C/ 325°F/Gas Mark 3.
3. Blanch the kale for 2 mins,
drain and blot to remove water.
4. Combine the carrot, sundried tomatoes, cheddar, pine
nuts, herbs, feta, kale and
sweet potato.
5. Whisk together the eggs and
tomato purée and stir through
the vegetables. Pour into the
prepared tray and scatter
cherry tomatoes on top. Bake
for 15-20 mins until set.
6. Cool and cut into squares.
Serve at room temperature
with a green salad.
CUT
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4 x 175g (6oz) steaks
4 tbsp olive oil
1 tbsp Italian seasoning
2 red onions, cut into wedges
3 courettes, sliced
2 aubergines, cut into wedges
2 yellow peppers, deseeded
and cut into wedges
4 large tomatoes, quartered
Juice and zest of 1 lemon
1 garlic clove, crushed
Small bunch of parsley,
chopped
1. Toss the steak in half the
oil and the Italian seasoning,
leave to marinate in the
fridge for 1 hour. Toss the
vegetables in the remaining
oil, lemon zest and juice, garlic
and seasoning and leave to
marinate 1 hour.
2. Preheat the oven to
200°C/400°F/Gas Mark 6.
Preheat a griddle or frying pan
over a high heat and cook the
onion, courgette, aubergine
and peppers in several batches
for 1-2 mins each side until
tender. Grill the tomatoes for
30 secs each side. Transfer the
veg to lined baking trays and
bake for 8-10 mins.
3. Grill the steak until cooked
to your liking and leave to rest
covered with foil for 3 mins.
4. Thinly slice the steak and
toss with the juices and the
vegetables. Sprinkle with
parsley and serve.
n Per serving: 247 cals, 17g fat (sat fat 6g), sugar 4g
n Per serving: 401 cals, 19g fat (sat fat 5g), sugar 11g
Pic: Ben Dearnley for Australian Women’s Weekly
Pic: Rodney Macuja for Woman’s Day
Simple roasted fish curry
✁
n 125g (4½ oz) rolled oats
n 240ml (8 fl oz) fresh apple juice (not from
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Cinnamon bircher muesli
Tandoori chicken wrap
Vegetable and white bean soup
53
Simple roasted fish curry
Serves: 4 Preparation time: 15 mins
Cooking time: 40 mins
Serves: 6 Preparation time: 10 mins
Cooking time: 20 mins
1. Preheat
the oven
to 180°C/
350°F/Gas Mark 4.
2. In an oven-proof dish
combine the squash, onion,
fennel, tomatoes, curry paste,
oil, ginger, garlic and mustard
seeds. Season and bake for
30 mins until vegetables are
golden and tender.
3 In a small saucepan bring
the coconut milk to a simmer.
Pour into the pan with veg
and swirl to combine.
4. Add the fish to the pan,
pushing it gently into the
sauce. Bake for 8-10 mins
until fish is cooked through.
Sprinkle with coriander and
chilli with lemon wedges on
the side. Serve with a big pile
of steamed greens.
n 1kg (2lb 4oz) butternut
squash, peeled and cut into
3cm (1¼ in)
n 2 onions, sliced
n 1 fennel bulb, trimmed and
cut into wedges
n 250g (9oz) punnet cherry
tomatoes
n 75g (3oz) mild or medium
Indian curry paste
n 1 tbsp groundnut oil
n 1 tbsp finely chopped ginger
n 2 garlic cloves, crushed
n 1 tsp mustard seeds
n 400ml (14 fl oz) can
coconut milk
n 750g (1lb 10 oz) firm white fish
such as cod or monkfish, cut
into large chunks
n Coriander leaves, lemon
wedges and sliced chilli
to serve
Roast salmon with
pine nut crumb
n 75g (3oz) fresh breadcrumbs
n 75g (3oz) pine nuts
n 40g (1½ oz) butter, chopped
n 1 tbsp thyme, chopped,
plus extra to serve
n 2 garlic cloves, chopped
n 1 lemon, sliced into rounds
n 750g (1lb 10oz) skinless,
boneless salmon fillet
n 2 tbsp olive oil
n 1 tbsp lemon juice
n 2 tsp Dijon mustard
n 350g (12oz) podded frozen
broad beans, blanched
n 175g (6oz) frozen peas,
blanched
n 1 cucumber, sliced
into ribbons with a
potato peeler
n 60g (2½ oz) baby
spinach leaves
1. Preheat
oven to
200°C/400°F/
Gas Mark 6 and line an oven
tray with baking paper.
2. Whizz the bread, pine nuts,
butter, garlic and thyme in
a food processor until the
mixture begins to bind.
3. Arrange the lemon slices
over the tray and place the
salmon on top. Press the
crumb mixture evenly over
the salmon. Bake for 15-20
mins until the fish is just
cooked through.
4. Whisk together the olive
oil, lemon juice and mustard
and toss through the broad
beans, peas, cucumber
ribbons and spinach. Season
and serve alongside salmon.
n Per serving: 533 cals, 25g fat (sat fat 15g), sugar 20g
n Per serving: 574cals, 38g fat (sat fat 8g), sugar 4g
Pic: Scott Hawkins for Woman’s Day
Pic: Rob Shaw for Woman’s Day
Vegetable and white bean soup
Tandoori chicken wrap
Serves 6: Preparation time: 15 mins
Cooking time: 45 mins
Serves: 4 Preparation time: 10 mins
Cooking time: 10 mins
n
n
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n
1 tbsp olive oil
1 leek, thinly sliced
2 carrots, finely chopped
2 stalks celery, trimmed
and sliced
n 1 swede, peeled and finely
chopped
n 1 litre (1¾ pt) vegetable
stock
n 400g (14oz) tin chopped
tomatoes
n 75g (3oz) soup mix, rinsed
(see tip)
n 400g (14oz) tin cannellini
beans, drained
n 100g (3½ oz) green beans,
chopped
n Grated parmesan and
chopped parsley to serve
for 4-5 mins
until the leek
is tender.
2. Add the
stock, tomatoes and soup
mix and bring to the boil.
Simmer covered until the
lentils and grains in the soup
mix are tender.
3. Stir in the beans and
simmer for a further 4-5
mins. Season to taste and
serve with parsley and
parmesan.
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TOP TIP: Soup mix is a
mixture of dried legumes
and grains such as split
peas, pearl barley and
lentils and can be found in
most supermarkets.
12 cherry tomatoes, halved
1 small cucumber, diced
1 small red onion, thinly sliced
4 tbsp lemon juice
150ml Greek yogurt
Small bunch of mint,
finely chopped
2 tsp cumin seeds, toasted
2 tbsp tandoori curry paste
500g (1lb 2oz) chicken thigh
fillets, halved
1 tbsp vegetable oil
4 tortilla wraps or small
flatbreads
Coriander and mint leaves
to serve
3. Toss the
chicken in
the curry
paste, 2 tbsp lemon juice and
1 tbsp water.
4. Preheat a griddle or frying
pan over a medium heat,
brush with oil and cook the
chicken for 3-4 mins on each
side until cooked through.
5. Wipe the pan with kitchen
paper then heat your wraps
or flatbreads. Top each wrap
with chicken, salad and
yogurt sauce and scatter with
coriander and mint.
n Per serving: 202 cals, fat 5.6g (1g sat fat) sugar 10g
1. Combine the tomatoes,
cucumber and onion with 2
tbsp lemon juice, season to
taste and set aside.
2. Mix together the yogurt,
mint and cumin seeds.
Season to taste.
Pic: Rob Shaw for Good Medicine
n Per serving: 308 cals, 10g fat (sat fat 3g), sugar 7g
1. Fry the leek, carrots, celery
and swede in the olive oil
Pic: Scott Hawkins for Woman’s Day
TOP TIP: Use chickpeas
instead of chicken for a
vegetarian version. Toss
chickpeas in spice paste,
lemon juice and water and
heat through in frying pan.
Pledge
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Telephone number* ……………………………………………………
GET SUPPORT
EVERY DAY t and
56
Fill in your pledge card and
send to the address opposite
✁
W
hen it comes to losing inches, the more
help and support you have, the better.
A nationwide survey revealed that
40 per cent of women who tried to get their
waistlines back alone gave up after just seven days.
But 71 per cent of women said that they would
be more likely to stick to healthy lifestyle changes
if they had the support of their friends and other
women like them. They even admitted that slimming
as part of a group felt easier than going it alone.
We’re all pledging to reclaim our waists 1 inch at
a time this year, so why not increase your chances
and join us?
Just fill in your pledge cards, telling us how many
inches you’d like to lose this year and send it to
1 inch at a time, Yours Magazine, Media House,
Lynchwood Business Park,
Peterborough PE2 6EA
or sign up online at www.
yours.co.uk/1inch.
The first 500 people to
send in their pledge will
receive an exclusive free
Yours pedometer!
Move it
to LOSE IT
TUMMY TRIMMERS
Exercise is essential for
slimming your tummy –
but not for the reasons
you might think
W
hile diet alone can go a long way to helping you
reduce belly fat and get your waist back, if you
want to see results faster, regular exercise is
the answer. There isn’t one magic exercise to shrink your
waistline. “Spot-reducing isn’t realistic and simply doesn’t
work, so forget doing sit-ups galore,” says Yours fitness
expert Julie Robinson, CEO of Move it or Lose it. “But
exercise does play a huge part in keeping abdominal fat
at bay – not just through calorie-burning but by reducing
the inflammation this type of fat causes within our bodies.
Regular exercise increases your metabolism, so your body
is using more calories all the time, even when at rest.”
What sort of exercise should I do?
DAILY
CH ALLENGE
Every day, try to go
up and down stairs
ten times – it will
get you breathing
harder and make
your legs stronger
58
YOURS n EVERY FORTNIGHT
Try to build exercise into
your daily routine and
spend less time sitting
down. “Start off slowly
and build up gradually
at first,” says Julie. “But it’s
important to progress as
you get fitter and stronger,
so always try to do just a
little bit more each time.”
Aim for 20-30 minutes
of aerobic exercise, three
times a week, such as
walking, dancing or
swimming – you should
notice a rise in your heart
rate. If 20-30 minutes
seems too much, break it
down into three 10-minute
sessions over the day.
Building your muscle
strength with regular
resistance exercises
Exclusive
is important too.
Yours offer!
The more muscle
Get 10 per cent off in the Move it
you have, the
or Lose it shop throughout January.
more calories
Call 0800 612 0450 or visit www.
your body burns
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at rest, and the
JAN10 to get the discount on a
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whole range of exercise DVDs,
toned you’ll look.
resistance bands and
“We start losing
dumbbells
muscle from the age of 30
onwards. After 60, it speeds
up considerably, so by the
time we reach 80 we can
have lost up to half of our
muscle mass.” says Julie.
This makes you weak and
means you burn fewer
calories so you either need
to eat less or move more to
stop pounds creeping on.
One study found that
people (average age 87)
who lifted weights three
times a week for 10 weeks
saw their muscle strength
increase by 113 per cent on
average, which led to them
walking 12 per cent faster
than before, made stairclimbing easier and helped
them lose excess body fat.
Aim to do resistance
exercises twice a week. Do
up to 12 repetitions of each
exercise and when this feels
easy, try to do another set
of 12, then ultimately a third
set. Alternate them so you
work on different muscle
groups for both the upper
and lower body.
This resistance training circuit will help you build
strength, tone up and burn calories. Do each exercise in
turn, one after the other. Rest for two minutes and then
repeat the circuit again. Try to build up to doing the
whole circuit three times.
PUSH-UPS
(works your arms and chest)
1 Start on your hands and knees with your knees
hip-width apart and your hands beneath your
shoulders. Pull in your stomach muscles and keep
your back flat.
DUMBBELL SQUAT
(tones and strengthens
your thighs and bottom)
1 Stand with your feet hip-width apart, shoulders
back and down, core tight and with a dumbbell or
water bottle in each hand.
2 Bend your knees and lower your bottom back and
down towards the floor, keeping your hands at your
sides. Keep your weight on your heels, ensure your
knees don’t bend further forward than your toes.
Pause at the bottom then slowly stand back up.
Repeat 12 times.
2 Bend your arms and lower your chest towards the
mat slowly. Then slowly push back up to the start
position. Repeat 12 times.
TRICEP DIPS
(tightens the backs of your arms)
1 Sit on the edge of the bottom step of your stairs or sturdy
chair placed against the wall, with your feet flat on the floor
and your hands by your sides gripping the front of the step
or chair.
2 Move your bottom forward off the step, bend your elbows
and lower your bottom towards the floor. Pause at the bottom
then use your arms to push yourself
back up until your arms are
straight again. Repeat
12 times.
CONSULT YOUR GP BEFORE STARTING ANY NEW EXERCISE REGIME
YOURS n EVERY FORTNIGHT
59
LEG AND ARM RAISES
STOMACH CRUNCHES
(strengthens your core)
1 Start on all fours with your knees hip-width apart and your hands
beneath your shoulders. Pull in your stomach muscles and keep your
back flat.
2 Slowly extend your right leg straight out behind you and your left
arm out in front of you, keeping your core and back still and strong.
Slowly lower back to the start position and repeat with the left leg and
right arm. Repeat 12 times on each side.
(works your
upper arms)
1 Stand with your
feet hip-width apart,
shoulders back and
down, core tight and
with a dumbbell or
water bottle in each
hand, your palms
facing upwards.
2 Keeping elbows
tucked in, bring your
hands up towards
your shoulders. Pause
then lower back down
slowly. Repeat 12
times.
60
YOURS n EVERY FORTNIGHT
1 Lie on your back with your knees bent, your feet
flat on the floor and your hands at your temples,
or if you’re just starting out, cross your arms over
your chest.
2 Tighten your stomach muscles and use them to lift
your head and shoulders off the floor. Pause at the top
then lower back down to the ground. Repeat 12 times.
Join our
brand
new
FREE
diet club!
So with the right combination of diet
and exercise – and the support of the
Yours community - you can join us in
losing one inch at a time and feel
fitter, healthier and happier.
It’s easy to sign up, there’ll
be tips and
tasty recipes
to try and,
best of all,
it’s FREE!
PICS: REX/SHUTTERSTOCK, ALAMY,
SHUTTERSTOCK, JUMPFOTO
BICEP
CURLS
(flatten your tummy and
strengthen your core)