Woman Special Series - 23 June 2022

68 Pages·2022·64.5 MB·English

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* ON THE COVER

Your NEWS

* Cover story Holly Willoughby’s
shrinking secret

Celebrity Claire Richards reveals
how she’s at peace with her body
* Talking about Diet on a budget
8 Photo file Stars’ go-to snacks

Your HEALTH

Eating plan Veggie body blitz
Smart choices Holiday

diet dangers

* Recipes All under 500 cals
Eating plan Drop a swimsuit size
in two weeks

Health and wellbeing The
figure -fixing fruit salad

* Flat tum special Banish the
bloat and firm up your middle
Smart choices Buys to try

* Recipes Speedy salads
Fitness Cycle your way to slim
Health and wellbeing Beat your
fear of failing

51 Health and wellbeing Better BBQ
54 * Recipes Treat yourself

56 Healthy and wellbeing

8 workout mistakes to avoid
Health and wellbeing Are you
drinking too much?

Health and wellbeing Why carbs
and fat aren’t bad for you

Health and wellbeing 41 ways to
cut calories

6 Smart choices Salad dressings

Your LIFE

%* Fashion Shape fixers

Real life ‘| lost six stone and
found myself”

Beauty Shake up your make-up
Real life ‘8st lighter but

twice the mum’

* Real life ‘No more hiding in the
cinema for me!’

Beauty Feel great on the beach

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This issue is packed with
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PHOTOS: BBC, GETTY, SHUTTERSTOCK

From voluptuous to super slim, the
This Morning star has changed over the years

olly Willoughby must be the

busiest woman on television.

From This Morning to Dancing

On Ice, Freeze the Fear and
more recently The Games, the presenter
is rarely off our screens. Which begs the
question - with three children and a really
hectic schedule, how on earth does she
stay looking so good?

The 41-year-old has always looked
amazing, but when she first hit the big time
in 2000, she was famous for her curves. She
once described herself as a ‘curvy girl’ with
avoluptuous ‘size 12’ figure. Fast forward
22 years and she is undoubtedly leaner,
with a tiny trimmed down shape.

Holly, however, refuses to fixate on her
weight saying, ‘As long as I’m healthy, that’s
good enough for me. I’m
quite active and I try
not to let the way I
look be the main focus
because it’s not the
most important thing,’

With children Harry,
18, Belle, 11 and Chester,
seven, getting older,
there is more time to
focus on staying fit. She
says, ‘I’m always one of
those people that if you
feel happy and healthy
that’s all that matters.’
She first developed a
love of Pilates after giving

birth to daughter Belle in 2012. Lynne
Robinson, director of Body Control
Pilates, revealed at the time, ‘I worked
with Holly for several months,
teaching her privately at her home
once a week. Holly had postnatal
mat-work classes which
concentrated on strengthening and
toning her core. The exercises help
trim the waist and flatten the
stomach. She added, ‘In 10
sessions you'll feel the difference,
in 20 you'll see the difference
and in 30 you'll have a
new body.’

Holly is also a yoga fan and
was recently pictured in an

Holly once
described
herself asa
“curvy girl’

PEF HEDAUDD.
WL CERIN: chee
impressive upside-down inverted
butterfly position, which is thought to
be great for detoxing and boosting
circulation. Her pal Keith Lemon
revealed she also has a passion for
boxing, and she is rumoured to have

a kickboxing bag in her spare room at
home so she can work out whenever the
mood takes her.

While Holly is relatively tight-lipped
about her day-to-day eating, asource
close to the star claimed that she ‘eats
sensibly and sticks to a relatively
low-carb diet, mainly eating chicken
©) and fish with lots of vegetables’.

Holly’s Instagram account
shows she indulges her sweet
tooth with delicious
fruits like mango, and
snacks on carrots
and hummus. Her
go-to breakfast is
yoghurt with
granola and
berries, while her
favourite comfort

Meanwhile her favourite tipples are
diet-friendly vodka and soda and
champagne, but you won’t catch her
downing tequila anytime soon after she
\ suffered the after-effects of a boozy
lunch with her This Morning co-host
and long-term friend Philip Schofield.
‘Td had a belly of raw fish and then he

The star is
said to love
kickboxing

Cover story

Gorgeous
Holly is a
fashion icon

made me drink margaritas and I

don’t remember much else. It’s actually
put me off tequila, she says. ‘I haven’t
really been able to drink it since. He
broke me,’

As well as staying physically strong
Holly, who has been married to TV exec
Dan Baldwin since 2007, also focuses on
a healthy mind. Last year she set up her
wellness and lifestyle brand, Wylde
Moon, of which she says, ‘The pillars of
Wylde Moon are about having a true
sense of self; igniting your intuition,
knowing your self-worth and
nourishing your body and soul through

music, food, laughter, sex, passion,
beautiful things, or all of the
above.’ The website includes
recipes for nutritious
dishes, such as wild garlic
pesto and rainbow roast
tomato salad.
As for the future,
Holly is determined to
embrace the cold-water
trend, after working with

foods are pizza and Holly learned Wim Hof on her ITV series
‘abaked potato with a few tricks from Freeze the Fear.
real butter, cheese Wim ‘Thelceman’Hof ‘1 wouldn’t consider myself
and baked beans’. particularly adventurous, but

we’ve spent so long held back, I’m
determined to start pushing
boundaries,’ she says. ‘I’ve been lucky
enough to see Wim “The Iceman” Hof,
in action. I’m determined, at the very
least, to build myself up to
a cold shower a day to reap the benefits.
I know it is good for the body and the
mind, but I’m not finding it easy”
Whatever it is you’re doing Holly,
it’s working!
How I found my

HAPPY
WEIGH)

Steps star Claire reveals how she’s finally made peace with her body

laire Richards believes she
has lost = and gained -
between four and six
stone, six times, yoyo-ing
between a size 20 and size
10 in the process. It has been a daily
battle for 25 years, she says, ever
since her band Steps first found fame.
Aged just 18, Claire says she was
immediately told she needed to shrink
her healthy 10st-frame in order to land
aplace in the BRIT award-winning
group. She lost halfa stone, but that one
comment led to years of eating issues.
‘I definitely had an eating disorder back
then. I wasn’t diagnosed, but for four
years at least I exercised like crazy. I ate
as little as I could possibly get away
with,’ says

To join Steps,
“4, Claire was told
‘ to lose weight

Claire, now 44. ‘I was just over eight
stone at my lowest... I wouldn’t eat
salads. I would have a Happy Meal for
lunch and nothing else all day. Or I’d
have abar of chocolate and a packet of
crisps. That’s the way I dealt with it,’

The star says she often compared
herself to her slender bandmates Lisa
Scott-Lee and Faye Tozer.

‘From the minute I started in this
industry I’ve been under pressure to be
thin, and I’ve been too thin and I’ve
been too overweight. So, I’ve had both
ends of the scale and I can’t say that
I was happy at either end,’ she says.

Happily, Claire now believes the yoyo
dieting is behind her and is focusing
instead on healthy eating, watching her
portion size and boosting her exercise
regime. ‘I hope I’ve broken the cycle but
I think I’ve learned my lesson by saying:
“This time it’s for good”, she says.

After Steps split in 2001, Claire and
bandmate Ian ‘H’ Watkins continued as
aduo but called it quits in 2003.

A distraught Claire turned to food,
indulging in her favourite McDonald’s
breakfasts and sugary treats and
gaining five and a half stone over the
next four years, By the time she gave
birth to her first son Charlie in 2007, she
was wearing a size 20.

‘I think I convinced myself I was fine
but I wasn’t happy,’ she says. ‘If we were
invited somewhere I would make an
excuse. Every single time I went into my
wardrobe nothing would fit me. Before
we went out I would be crying or upset.’

In 2008, she dropped to a size 10,
losing six stone in nine months after

going on astrict diet and
training five times a week for
her wedding to electrician
Reece Hill.

She released a workout
DVD, 5 Step Fat Attack,
but, after the birth of
daughter Daisy in
2009, she went toa
size 18 and suffered
aching joints due
to her size.

‘I was almost in
agony walking
down the stairs
because my
ankles would
hurt, she says.

The pain spurred
her to lose five
stone, but her
weight continued
to fluctuate. She
says she has gained
and lost between
four and six stone six
times over the years,
weighing 16 anda half
stone at her heaviest,
considered obese for her
5ft 6 frame.

For Steps’ big comeback
in 2017, Claire lost six
stone, dropping from
asize 18 to asize 10. She’s
kept the weight off ever
since by quitting take-aways
and eating more fruit,
yoghurt, salads and
homemade dinners.

-

)

We \ _ \
Li bt he he OO —_*
@0ee@ 0 0 —
—

After the band split,
a distraught Claire
turned to food

She says, ‘Portion size has always
been my downfall. I could never stop the
volume of food that I ate and really piled
my plate up. I would finish every single
mouthful. If we had a takeaway, I just
wouldn’t know when to stop.’

She’s also upped the exercise. ‘I often
join one of my friends for a power walk
around the lake in Virginia Water in
Surrey, near where I live,’ she says. ‘It’s
afour-mile circuit and it’s beautiful’

Having battled with her body image

\ for so long, it’s not surprising the former
'\ Loose Women panellist is now worried
, about the effect on kids of modern-day
_ editing tools like photoshop. She’s
\ careful not to put the wrong
A fee.) messages out to her 162,000
2 ‘i Instagram followers and steers
m) clear of using filters when
posting pictures.
‘I think there’s quite a lot of
pressure on everybody to look

social media, she says. ‘It’s quite
a dangerous road to go
down, especially for
young people.’
Now she is ina much
happier place. ‘I don’t feel
pressure anymore, but

‘T don't
feel that

: then I’ve been in the
Bee business for over 20
i F .
y mM j years and I’m nota
aly ore : y young kid anymore,’ she

says. ‘I feel as a woman in their
40s, it’s less important these days.’

Tees iis

PHOTOS: ALAMY, GETTY
dieton *
the cheap Feria Hey ale

the price of
pre-packaged

With rising living costs, is keeping produce.
healthy and trim on a budget viable? |

here’s no denying that the

increase in food prices is

affecting us (85% of us,

in fact, according to

a YouGov survey). As well
as escalating fuel prices, a recent
report* found that Brexit has caused a
6% increase in UK food prices, while
further research** predicts that our annual
grocery bills are set to go up by £271.

With these sobering statistics in

mind, how do those of us who want to
shed the pounds keep both our costs
and weight down? The secret lies in
careful planning, eating filling foods, buying
local, and managing waste. So, next time you
make a shopping list, follow this expert advice...

Love wholefoods

Wholefoods are a healthy eater’s open secret. As
well as containing fewer calories than processed
food, they’re rich in fibre, regulate blood sugar
levels - which reduces cravings for sugar and
carbs - and improve digestion.

‘Wholefoods, such as dried peas, beans, lentils

and brown rice, keep you fuller for longer, but

don’t break the bank,’ says Henry Firth,

co-author with lan Theasby of BOSH! On A
» Budget (£16.99, HQ).

%* SWAP: Frozen chips (£2.50 for 1kg) for
brown rice (£1.40 for 1kg).

Befriend your freezer

One of the best ways to eat enough fibre-rich fruit and veg is to buy

frozen. ‘They tend to be cheaper than fresh fruit and veg, but still

count towards your 5-a-day, explains registered dietitian Helen Bond.
For example, 400g fresh berries cost £5.50 from Ocado, while

500g frozen summer fruit is £2.20. Likewise, 400g fresh spinach from

Ocado is £2.35, while 750g frozen spinach is £1.50. ‘Plus Pe

you can use them when you want, which cuts down on

wastage,’ adds Helen.

* TIP: Freeze fresh produce close to its

use-by date to extend life by 3-6 months.
Talking about

Use it or lose it

While we should trust use-by dates, best-before
dates are a guide and many foods can be eaten
rather than wasted. Here are some healthy options
you don’t need to ditch.

FRUIT AND VEG When refrigerated at 4-5C, fresh
produce can last up to 10 weeks after its best-before
date***. Just keep an eye out for signs of decay, such
as mould or fur. Use brown bananas in smoothies.

MILK The third most wasted product, milk is fine to
consume after its best-before date as long as it
doesn’t smell or taste sour.

YOGURT A dieter’s favourite,
unopened and refrigerated, this
dairy product will last at least
a couple of weeks past its
best-before date.

EGGS Healthy, filling and
nutritious, keep eggs in the
fridge to extend their life by
up to three weeks. To test for
freshness, place in cold water
- they’re safe to eat if they sink.

\e ~ Reduce the
5 meat you eat

ee

q

Cereal tends to be processed and high
in sugar - not a good way to start your
day. To keep your blood sugar steady
so you'll avoid reaching for diet-busting
treats, opt for oats. ‘Oats, seeds and

Contrary to popular belief, buying local nuts can be used to make breakfasts

seasonal produce is cheaper. And it’s and will keep you fuller for longer, <
better for you and the planet. ‘It’s preventing you from snacking,’ says lan. 2
a myth that local produce is more SWAP: Frosted flakes u
expensive,’ says Henry. ‘Produce is (£1 for 500g) for Porridge oats

always going to be cheaper if it (75p for 1kg).

doesn’t need to be flown in.’

Buying locally grown SCRATCH

seasonal fruit and veg is

often the best way to & BATCH _ = Nero

guaranice TESANGEE and Cooking from scratch is generally
quality, says Helen. This more affordable than buying
means yeu" benetit expensive ready meals, and batch
FOmU mane NOLIEGUS cooking and freezing will save money,
PRSGHe? Gar SxarnBple, time and your waistline. ‘You’ll be in
supermarket apples charge of what goes into your food
can Ge up a a year old!) and it’s a great way to cut down
TIP: Bay snrseaeen on added fat, saturated
phen preserve'in fat, sugars and salt,’

compotes or soups. says Helen.

WORDS: DEBRA WATERS. PHOTOS: GETTY. IF YOU HAVE CONCERNS ABOUT YOUR HEALTH, SEE YOUR GP.

*LSE CENTRE FOR ECONOMIC PERFORMANCE. **KANTAR ANALYTICS.
The veggie

Prep your veg well ahead
of mealtimes, so you don’t
have long to wait when
you’re hungry - it will
avoid snack
temptation!

j

BODY BLIT.

With this tasty vegetarian eating plan you
can shift 7lb ina month — and keep it off?

Drop adress size this month!

This is the diet for you if...

%* You’re vegetarian or want to try
being vegetarian

%* You're stuck in a diet rut

%* You like the odd treat

Let’s face it, we could all do with
more vegetables in our diet. And
the good news is, it could help us
shift weight too. Vegetarian diets

contain plenty of healthy
stomach-filling fibre, and provide
loads of plant chemicals that could
help lower the risk of cancer and
heart disease. After following this
easy plan* for a month, you may
feel so good that you stick with it
- but if not, try having two or three
meat-free days a week.