Excerpt
Six Weeks to Skinny Jeans
Chapter 1
READY. SET. SKINNY!
How to Use This Book
Six Weeks to Skinny Jeans is an intensive, step-by-step program. It's not about getting fit; it is getting fit! This means that you'll be living the diet and exercise plans week by week, and I will be there as your personal trainer, cheerleader, and friend every step of the way.
You are welcome to read ahead of your current week, but when it comes to actually eating and exercising, you need to stick to the week you're in. Don't jump around. Trust me: The plan will work if you work the plan. Your level of success will rely on your diligence. Likewise, feel free to go back through the book to earlier chapters for reference, reminders, and reflection on your progress!
I've tried to present the steps and information in very digestible, bite- size chunks. ('Cause you know it's all about portion control!) You'll find everything you need to know without having to read through pages of details you couldn't care less about. If you're reading this book, you want to change--now. Change doesn't come from a full-on science lesson; it comes from action. We've only got 6 weeks to get to skinny jeans! If it's a PhD you're looking for, sister, this isn't your book! But if you want to like what you see in the mirror, stick with me. Together, we'll get there.
Spread the Word!
This book is all about change! Before you jump in, take pictures of yourself and log your current weight and your pants size. Refer to both numbers constantly throughout the program as motivation to get smaller. When you start seeing them drop, share your success with those you care about. People will love to cheer you on and hear about your progress, and you'll inspire them as well! Once you're finished with the program, go to www.amycotta.com to share your success with other Skinny Jeans gals. If you're feeling really techy, get out your flip video camera and document your journey. Let us know your YouTube channel, or post your videos directly on www.amycotta.com. You never know how many other women you'll encourage to get skinny!
The Master Plan
Would you go on a trip without deciding on a destination? Would you then travel without the directions to get there? Of course you wouldn't! You wouldn't even step out the front door without a solid plan of action.
And our journey will be just the same. Here's your plan.
Each chapter of this book has sections for diet, exercise, and attitude, which constitutes my DEA philosophy. They'll be clearly identified with these icons:
D E A
Each section will give you tips and information about maintaining your diet and workouts and keeping a great attitude. I am a huge believer that neither diet nor exercise alone is enough. And you have to have the right mind-set. Without positive thinking, you're likely to talk yourself out of exercising or into eating foods that aren't on your plan. Junk in the mind equals junk in the mouth, which only ends up as junk in the trunk. In order to be truly successful, you must incorporate diet, exercise, and the right attitude into your plan--thus the DEA philosophy.
My DEA Philosophy
D = Diet: You must take in fewer calories than you burn. However, foods in your diet must also be satisfying and easy to prepare, or you won't stick to it very long.
E = Exercise: You must work out in order to burn calories. With my plan, you will move something, somewhere, every single day.
A = Attitude: If your head and heart aren't in the plan, the plan won't happen. You won't follow a reasonable eating regimen, and you won't work out. You have to want change, and you have to believe you can change.
With only one of these components, you may make a small change for a small amount of time, but you must engage all three elements to be truly successful for the long haul.
Do you feel overwhelmed? Don't be. Six Weeks to Skinny Jeans is simple and easy to follow. I know that the only good plan is the plan you'll stick to, so I've done everything to make sure that will happen. I know it's hard, and it won't always be fun, but it will be worth it when you pull those skinny jeans on for the first time in a long time.
Okay, are you ready?
Let's get our skinny on.
The Diet Q&A
Q: Am I counting calories on this diet plan?
A: Yes, Six Weeks to Skinny Jeans is a calorie-restricted program. You may have heard mixed theories about whether restricting calories is good or bad, but the simple truth is that you have to burn off more calories than you take in to lose weight. There's no other way to do it. Calories in. Calories out. Watching your caloric intake will also teach you discipline: how to choose the foods that give you essential nutrients in sensible portions, and how to eat without bingeing. By the end of this program, smart, healthy eating will be a new habit.
Q: What will I eat?
A: There are two different eating plans you'll be following. They are called Ignite and Melt. Find out more specifics about the two phases in Chapter 6, including the science behind why they make your diet more effective and which foods you absolutely can and cannot eat. You'll also find sample daily meal plans (pages 216 to 219) and a collection of tasty recipes (pages 126 to 155)!
Q: What can I expect from this eating plan? Will I be tired or cranky?
A: Some people have reported feeling a little sluggish at first, but this is because your body is adjusting to your new way of fueling. I know I tend to get a little cranky the first week or two because of what I refer to as sugar rehab. Don't fret. One hundred percent of my Skinny Jeans Rock Stars (you will get to know 10 of them) have reported that they felt awesome after the first week or two, and most important, they stuck with their healthy lifestyles after the program was over. Many no longer wanted the sweets and treats that they used to crave!
Q: So will it cut down on my cravings?
A: Yep! It takes 28 days to change your taste buds. As you begin to consume foods full of vitamins, minerals, phytochemicals, antioxidants, and fiber, you will find it easier to eat healthfully. When your body is being fed real nutrients, cravings for junk food will start to diminish.
Q: What is a low-GI diet (or a slow-burn carb diet)?
A: GI, unfortunately, isn't some hot military hunk. It stands for glycemic index and is a way of rating how fast a carbohydrate is absorbed into the bloodstream. The higher the GI, the faster it will increase your blood sugar levels. White potatoes and watermelon are sneaky examples of very high-GI foods. Slower-burn (low-GI) foods such as broccoli, mushrooms, and cucumbers will be absorbed into your body more slowly, thus keeping your insulin levels at bay.
Q: What the heck does that have to do with me losing weight?
A: Glad you asked! When your insulin levels go up (from hogging down large amounts of carbs), your body is prevented from using its fat stores as fuel. By eating slow-burn foods, you increase your fat-burning ability; plus you'll feel full longer and be less inclined to hit up the fridge or cabinet. Both the Ignite and Melt phases incorporate as many low-GI foods as possible. However, in the Ignite phase, you'll be going super low GI and then adding back slightly higher-GI foods in Melt.
Q: Um ... does this mean I can't have fruit in the Ignite phase?
A: Let me explain it to you this way: Your body doesn't know the difference between a glazed doughnut and a slice of watermelon. They are both fast- burn carbs (high GI), and therefore, your body processes them the same way. So even though the watermelon is the healthier choice for sure, we're still going to cut it out. Don't worry--you will be able to add most of your favorite fruits back in the Melt phase!
Q: Do I need to take a multivitamin/mineral supplement?
A: Since you will not be eating fruit during the Ignite phase, I would recommend taking one during those first 3 weeks to ensure that you are getting all the essential vitamins and minerals you need. During the Melt phase, it is totally up to you.
Q: How do I know how many calories I need to be eating to lose weight?
A: First we need to take a look at what your BMR is. That's short for basal metabolic rate, which simply means the number of calories you burn while resting in a 24-hour period. Your BMR is the number of calories you would need to eat to maintain your current weight. So let's try it!
A woman weighing 135 £ds would multiply her weight by a range of 15 to 16 to get her BMR. 135 x 15 to 16 = 2,025 to 2,160
Figure yours here:____ x 15 = ____ to____ x 16 = ____
Now that we know what you need to maintain, let's take a look at what you need to lose weight! That's why we're here, right? Your current body weight x 12 to 13.
____ x 12 =____ to____ x 13 = ____
This is your daily caloric goal to lose weight.
This formula is a simplified caloric estimate; it doesn't take into account age or activity levels. Use it as a goal. If you sign up for a free account at www.myfitnesspal.com, the system will automatically adjust your calories based on your personal statistics and the amount of daily activity. Be sure to join the Six Weeks to Skinny Jeans group at www.myfitnesspal.com.
Q: How do I know how many calories to eat at each meal?
A: Use the list on page 7 as a general guideline. Also see the Ignite and Melt eating plans in Appendix I for suggestions on what a typical day of eating might look like.
Q: Can I skip breakfast and save my calories for later in the day?
A: Sorry. Skipping breakfast--or any meal, for that matter--is not an option. When you deprive your body of nourishment, especially after a night's sleep, you will set yourself up for cravings and slow down your metabolism. Eating small, frequent meals throughout the day will keep you energized and help your body burn calories instead of storing them. A bunch of stored calories won't get you into those skinny jeans. Aim to eat every 2 to 4 hours throughout the day (without exceeding your caloric goal).
Your Food Log
Since you will be making some huge changes to your diet, you must obsessively track every bite of food that goes into your mouth. If your body's not changing, something isn't right. Your log must be honest and accurate in order for you to evaluate yourself effectively.
On page 8 is a sample food log of a partial day. You'll start by writing in your calorie goal, which must get seared into your brain. The more you write it down, and the more you see it there in black and white, the more likely you'll be to hit it. You need to condition your brain so that eventually, making better food choices will be automatic. I believe that food logging is the fastest way for your new style of eating to become a habit.
6-WEEK DIETARY GOALS
Based on a 1,300-2,000 daily calorie goals, your recommended calories on most days will be broken down as follows:
Breakfast: 300-400 Morning snack: 50-200 Midmorning snack: 50-200 Lunch: 300-400 Afternoon snack: 100-200 Dinner: 400-500 Evening snack: 100
If your daily caloric intake goal is less than 1,300 or above 2,000, you will need to either decrease or increase the above values.
Sample Food Log
|THE FOOD LOG |DATE:________CALORIE GOAL: 1,500 | |TIME |FOOD |CALORIES |RUNNING TOTAL |HUNGER RATING | |6:00 |2 pieces Canadian bacon|130 |130 |8 | |a.m. | | | | | | |3 egg whites |90 |220 |-- | |9:00 |1/2 cup 1% or 2% |120 |340 |5 | |a.m. |cottage cheese | | | |
TOTAL CALORIC INTAKE: 1,495
TOTAL CALORIC EXPENDITURE: 320
WATER (8 OZ):
Yay me!____________________________________
Elements of the Food Log
Calorie Goal: Your guiding light!
Time: The time of day you ate your meal or snack.
Food: What and how much you ate.
Calories: The calorie count for the serving of the particular food you had.
Running Total: Keeps count of where you are calorically after each meal or snack.
Hunger Rating: This is your rate of perceived hunger. (See the chart in the Are You Really Hungry? section on page 35.)
Total Caloric Intake: The total number of calories you ate.
Total Caloric Expenditure: The total number of calories you burned through exercise.
Water: Each water-glass graphic represents one 8-ounce glass of water. Mark them off as you drink them.
Yay me!: Recognizing your accomplishments is almost as important as logging your food. Write something--anything!--positive about your day: a hurdle you jumped, a temptation you skipped, or how far you've gotten. And then give yourself a big, fat congratulations for it!
What "Yay me!" isn't: A place to grumble and mumble about everything you don't like. This is a success journal, so find something to be thankful for ("I'm not dead yet!" is always a good backup), and write it down.
