Question

Dear Joanna, I am slightly confused about the amount of calories needed to stay at my current weight. I have followed your drop a dress size in two weeks book and have had great results!! very happy!! :) To keep at my current weight now I wish to know the most accurate calorie calculator method as there are so many around!!!

Your carb curfew after 5PM is a big time winner!!

Your dedication to Health and Fitness - awesome!!!

Thanks
Elise

Answer

Dear Elise,

Thank you so much for your e mail and your kind words.

Thrilled that you have had so much success with my Drop a Size in Two Weeks Flat.

With respect to establishing your calorie needs - you are right there are a lot of varying calculations around. However I believe it is vital to consider your activity levels as well. That is why I have just put up a calculation live on my web site www.joannahall.com, have a go and see how you get on.

Keep up the carb curfew - it really does work doesn't it!

Best wishes,

Joanna

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Question

Joanna,

I am 170 cms tall woman and I weigh 12 stone 2 pounds. I'd like to lose 2 stone. I feel I have my exercise sorted by eating is my let down. How many calories should I be eating every day?

Answer

There are several ways to determine your daily calorie needs. Some health clubs offer metabolism testing. This involves breathing into a device that calculates your calorie requirements. However there can be a discrepancy between this value and the one calculated under more sophisticated expensive laboratory conditions.

An even cheaper option is to use this good old-fashioned formula for women. Its free, easy and nearly as accurate as the more sophisticated lab tests:

[10 x weight (kg)] + [6.25 x height (cms)] - [5 x age (years)] - 161.

Now multiply the number by your activity factor below.

If you just walk to and from the car, classify yourself as inactive and multiply by 1.2.

If you take a daily 30 minute stroll or 30 minute brisk walk 1 - 3 days a week classify yourself as lightly active and multiply by 1.4

You're moderately active if you do a 30-minute brisk walk 3 or more days a week and a non desk job, multiply by 1.6.

And if you take 30 minutes of exercise like running 3 to 5 days a weeks as well as an active job, multiply by 1.7.

The result is a number of calories you need daily to stay at your current daily weight.

To lose a pound a week, it is widely stated to cut your calories by 500 a day. In practice a combination of both reducing calorie intake and increasing moderate to vigorous physical activity reaps best results.

If your calorie intake is already quite low, focus on increasing your physical activity levels and achieving a consistent intake of calories, in my experience wide fluctuations in daily calorie intake often proves a significant stumbling block for individuals wishing to keep that weight off.

If you don't want to do the maths click here for our calorie needs calculator.

Be active!

Joanna

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Question

Dear Joanna,

I have recently bought a copy of your book Drop A Size In Two Weeks Flat and thoroughly enjoyed it. It makes complete sense and so far I have lost half a stone. Thanks very much Joanna for writing such a great book.

I really like the idea of juicing and would like to buy a juicer. Do you know where I could find one and could you recommend any particular model?

Many thanks for your help.

Best wishes
Carolyn Sawyer

Answer

Dear Carolyn,

Glad to hear that my Drop A Size In Two Weeks Flat has been such a success for you! I too am a real juice fan. I prefer to prepare fresh juice daily and have had several different juicer machines over the years. There is such a wide choice on the market now it can be a bit of a minefield selecting the right one so check out www.ukjuicers.com. This site sells a wide selection of juicers but what I really like is the fact that it gives very comprehensive advice to help you choose the right juicer for you.

Good luck with your juicing - Enjoy.

Be active!

Joanna

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Question

Joanna,

You always look glowing and healthy when you are on TV and it's taken me a long time, but I've finally worked out that that is how I'd like to be too. Although at a starting weight of 19st 10lb, I have more than a dress size to lose for life, the basic principles of your diet and the 80 / 20 rule meant that it was by far the most appealing and nutritionally sound diet I have tried. (And believe me, I've tried most of them).

Almost 7lbs later, its working slowly and surely. I have a long way to go, but I'm beginning to be confident that I can succeed.

I'd like to do some more exercise. I'm walking round the block every day and trying to be more active in my daily life (walking to the next photocopier, not using the one in the office etc), but want to try a DVD. Which do you recommend for a complete beginner? I'm so unsupple I have trouble touching my knees.... I'm extremely apple shaped (42" waist) and at 5'6" I need some stomach toning tips urgently!!

Please help
Yours encouragingly,

Sue Martin

Answer

Dear Susan,

What can I say - but Good on you Girl! You are definitely on your way and even if the steps seem slow and sometimes measured you are heading in the right direction and have a good attitude. I really appreciate your words and feedback. My carb curfew most definitely helps so many people and I am pretty religious about it myself too!

Re the next step for you, it is wonderful you are looking to incorporate more exercise, I think of all the DVDs I have done I'd recommend my last one - Drop a Size for Life - this one has a variety of workout programmes - 5 in total. The Instant Booster Workout on this particular DVD is a great entry level 12 minute workout which combines stretching toning and improvements with posture. It will tone you as well as increase your body awareness - which is essential as you get fitter and start and want to do more exercise. There is also a Midriff Management programme which only takes 10 minutes and as you increase your cardiovascular stamina the Cardio Calorie Burn and Metabolic Booster will help you burn more calories and decrease body fat. If this sounds of interest - you can get it by clicking on the image of it on my web site www.joannahall.com and this will take you direct to Amazon. The other suggestion I have is to invest in a pedometer - as this will allow you to measure your walking progress. I do hope this helps - I do hope you are encouraged by your progress sometimes we do get little blips - but you are doing a wonderful job. Just to let you know I have a new weekly Fitness Advice Column starting in the Guardian Saturday magazine on Sept 11th , so this may give you some extra tips and encouragement along the way.

Do hope this helps you, Kind regards,

Be active!

Joanna

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Question

Hi Joanna

I have just started a healthy eating plan to try and loose some weight. I have managed to loose 4lb in my first week which I am so pleased about (even though I had apple pie and cream at my in-laws on Sunday). The thing is I sit at a desk all day and I was wondering if you could suggest any exercises that I could do at my desk.

Thanks Lynn

Answer

Dear Lynn,

Congratulations on your weight loss. I have devised an office work out and a chair work out. You can find the office workout as well as lots of other really quick and easy workouts in my book The Exercise Bible. Or if you wish to have more personal visual instruction, I have a chair workout on my first video, Five Steps to Fat Loss. Both of these you can access through my web site by clicking on the product at my web site which takes you direct to where they are located on Amazon.

I hope this helps you, keep going with your efforts and well done for thinking creatively about your exercise from your chair - you will be quite amazed what you can do while sitting down!

Be active!

Joanna

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Question

Dear Joanna

Like all the other testimonials I've read on your web site, I too have dropped a dress size and thanks to you, regained some of my pre motherhood fitness!

However, I have one area which feels really weak - my upper abs just below my ribcage. I feel sometimes that I may be pushing them outwards in everyday life (lifting the children!) and I'm trying really hard to rectify it.

Can you help.....Please!!!!

Kind regards
Jenny

Answer

Dear Jenny,

Thank you so much for your letter, and I am thrilled about your success!

During pregnancy as your baby grows inside you, your rib cage does expand to accommodate your "little bundle of joy". After birth many women do experience a difficulty re claiming that upper nipped in appearance. In my experience with all the ladies I have trained mastering - the rib - hip connection is essential to really get your abdominal area firm, flat and functionally fit. I do talk about this in most of my books, and there are clear colour pictures in THE EXERCISE BIBLE. However you may find following one of my exercise DVD's especially useful, as I go through all the techniques to master to get your abdominal area back on track. If you are interested I'd specifically point you to DROP A SIZE FOR LIFE DVD as it has a 12 minutes Midriff Management programme which will help you master these techniques and deliver results fast.

If you live in London - you may also like to know I run my courses and classes from Westover Medical Practice in Wandsworth and would love to have you along. Do hope this helps you,

Be active!
Joanna

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Question

Hi

I just thought I would drop you a line to say how much I enjoy doing your Drop a size for life workout.  Sometimes I find it hard to complete it due to to the fact that I have a 2  year old boy who thinks it is really funny to jump on me when I am doing the midriff management programme.

What I would like to know is where do you get your sportswear from as it looks really comfortable to workout in and I have started to go to the gym and would like some of the pants that you wear.

Thank you for making a workout feel so good and enjoyable to do.

Trish Turton

Answer

Dear Trish,

Thank you for your e mail. Good to hear you have an active two year old - who enjoys my video too!

Most of my exercise clothes are actually from Casall, who have a really great selection of active wear as well as serious functional exercise clothing. They have a web site www.casall.se

You can get a catalogue for their mail order service on 01458 273 394.

Happy shopping!

Best wishes,

Joanna

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Question

Dear Joanna,

This is not a success story as yet but I'm hoping that in a couple of months to will be part of the way there. I have started following your carb curfew diet after my doctor advised me to cut down on my carbohydrate intake. The diet is quite a blessing and I have found after a week can fit it quite nicely into my life and I already psychologically feel better. However I do shift work and have to do a stint of night shifts every month. This time is quite challenging as all I want to do is eat throughout the night. Can you tell me if I should reverse the carb curfew at these times and not eat after five in the morning as I will be going home to sleep around 9am?

I would appreciate your input into this as I really want to continue with the diet.

Thank you in anticipation,
Sarah Taylour

Answer

Dear Sarah,

Thank you very much for your e-mail. I am really pleased my Carb Curfew approach is working for you. One of the main focuses of my approach is giving individuals tools for weight loss that fit with their life; so Carb Curfew and the other fundamentals can still work with a little tweaking.

Working shifts does have a huge impact on your meals, meal times and energy. Many nurses and long haul air stewards have found the following night shifters advice a great help when it comes to size management. Here's what you do:

Before you go to work (probably late afternoon early evening) have a light meal containing some carbohydrate, protein and fat. Selecting low to moderate GL carbohydrates such as pulses, fruit and vegetables, together with some protein will give you a slow release of energy through the first part of your evening shift. I have found with my clients that it helps to think of this meal as your "Breakfast".

In the middle of your shift (generally around midnight 1 am) have your carb curfew meal of protein, vegetables, fruit and essential fats. The protein will stimulate the production of the brain transmitter dopamine, which will boost your feelings of alertness at a time when you may be feeling a little jaded. Do avoid too large a meal here as eating a meal containing more than 1000 calories in one go, has been shown to bring on feelings of sleepiness and lethargy. Have a snack around 4 or 5 am such as a glass of semi or skimmed milk and a small cube of dark chocolate (yes you can eat chocolate on my diet plan!) This may feel like a real reward, but the health giving phenols found in dark chocolate can actually improve your cholesterol levels (in small amounts) and improve the elasticity of your blood vessels. The sweetness of the chocolate will give you a bit of a buzz plus the milk is a great source of calcium and protein while hydrating you and stretching your stomach lining helping you to feel full.

When you get home and before you go to bed you may want to have a light meal containing a little starch, protein and fat. Why not try a poached egg on one slice wholegrain toast with a couple of grilled tomatoes or rasher of lean bacon or a bowl of wholegrain cereal are good options. These options are easy to digest, not too calorific and will give you a feeling of satisfaction before to go to sleep.

I hope this helps. Good luck and keep us posted.

Kind regards

Joanna Hall

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Question

Dear Joanna

Thank you for another truly inspirational and practical book - I currently have my nose stuck in Drop A Size for Life at every opportunity and it has been just the kick start I needed to get motivated in 2004! Your realistic approach makes anything seem achievable!

One question I have is of a fairly embarrassing nature - well for me anyway!

I have always been a keen exerciser and particularly enjoy running. However, since having my two children, I have experienced urinary incontinence in varying degrees - it's generally worse the heavier I am, which is why I am keen to try and maintain my size rather than yo-yoing up and down (between 9 - 10.5 stone). I have tried the sensible approach in terms of pelvic floor exercises, and the not so sensible approach of not drinking very much when exercising, but neither seem to make much difference. The result is that I feel demoralised and tend to give up on anything other than gentle exercise. I am (only!) 38 and want to be able to enjoy the activities I do, without worrying about where the next loo is, or worse.

I really would appreciate any advice you may have.

Thanks. Anonymous

Answer

Hello!

Thank you so much for your email I truly appreciate your feedback on my newvideo. Pelvic floor exercises can be a bore and do need to be done regularly to see an improvement. I have a couple of suggestions which I hopemay help:

1. Change the speed!
The pelvic floor muscle is made up if two different types of muscle fibres - slow and fast!- this means you need to train both to see an improvement. In practical terms this means you need to hold in your pelvic floor muscle tightly for 10 secs and then release - repeat this 10 times 3 x a day. To stimulate the fast twitch muscle fibres contract your pelvic floor muscles with short sharp contractions - contracting and releasing every second. Repeat this 50 times 3 x a day.

2. Don't clench your bum!
A common mistake is that we often squeeze every thing an attempt to contract the pelvic floor - this is not the best policy and the trick is to try and isolate the pelvic floor keeping the buttocks relaxed! Hold onto you bum to check as you do them!

3. Buy pelvic cones!
Physiotherapists will be able to advice you on using pelvic cones which are small devices you can insert and squeeze to help tighten this muscle group. Check out www.csp.org for a list of chartered physiotherapists in the private sector. Alternatively speak to your GP or local health visitor.

Hope this helps - it is a really good question and trust me you are not alone in your dilemma!

Thank you again for your feedback, and keep up the good work!

Kind regards,

Joanna

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