Public 12-week weight loss programme

Body for Life, Atkins, Weight Watchers, bootcamp, meal replacement shakes - Vanessa Pringle has done them all.
Now, the mother of three is embarking on a public 12-week weight loss programme which she will chronicle in the Bay of Plenty Times Weekend in a last-ditch attempt to lose weight.
From Monday Vanessa, 35, will follow an exercise and eating plan developed by personal trainer Brett Ronowicz at Bodyzone gym.
Her goal is to lose 12kg in 12 weeks, and she will pose in a bikini for the Bay of Plenty Times Weekend at the end of the challenge.
Ultimately she would like to lose 20kg but she recognises this is not attainable in 12 weeks. Vanessa this week tipped the scales at 76.7kg - which might not sound like much but it's enough to classify her as obese for her 158cm height on the BMI index.
She's confident she can lose weight, as she's done it before. Several years ago she slimmed her way from 100kg to 58kg - a size 8-10.
"I want to go back to that again," said Vanessa, whose figure is pear shaped.
"I want to show people that it can be done. I think I will get my confidence and self esteem back."
Her weight went up again after she had a hysterectomy and several other operations after complications.
Her weight ballooned as it took her a year to get over her illness and she underwent a tummy tuck to get rid of excess skin from the surgeries.
"I couldn't exercise, I couldn't run, because I got so sick," she said.
"Recovering from that was huge."
Although the tummy tuck left her with a flat stomach, she has put on weight around her hips, legs and arms.
Vanessa, - mum to three children aged 12, 13 and 16 - is in her second year of a nursing degree at Waiariki Polytechnic.
And although the scales were already creeping up before she started her course in February last year, the pressure of studying had seen her weight go up.
"Once you hit 30, your body changes, it really does. It's almost like you can walk past the shop and sniff the air and you put on weight."
And as a busy mum who's also studying, she needs the extra motivation of this challenge to lose weight.
"Exercise works for me. It's trying to get the motivation to do it.
"I thought maybe I can inspire other people who have maybe had surgery or put on weight, or are working fulltime and studying and think they can't do it, I can show them they can do it."
Vanessa's downfalls when it comes to dieting are a daily latte, a 3pm craving for something sugary, over-indulging while socialising with friends, skipping meals due to her busy lifestyle, buttery toast and meals at her favourite Indian restaurant.
One thing in Vanessa's favour is her fitness - she already walks up Mauao several times a week and has just started a women's tramping group.
She made huge progress when she did a bootcamp and Body for Life but couldn't keep the weight off once the programmes stopped.
"You can't stop. You've got to go on with it but create a lifestyle change of healthy balance dating."
Trainer Brett Ronowicz said Vanessa should focus on her measurements and the way her clothes fit rather than weight. "She's got to remember that it's about body fat percentage rather than dropping weight."
Her success would depend on factors including her genetic makeup as well as dedication to the diet and exercise programme, he said.
THE NUTRITION PLAN:

Each meal should have high protein, medium to low fat, and low to no carbohydrate.
On two days a week Vanessa will consume more carbohydrates to "shock" her body.
Sample menu:
Breakfast - protein shake and cup oats, made with water.
Snack - protein shake and one piece of fruit. cup of almonds if still hungry.
Lunch - 170g chicken/turkey/tuna with cup broccoli or spinach and cup almonds.
Snack - Protein shake, celery sticks with one teaspoon peanut butter.
Post work-out snack: protein shake
Dinner - 170g chicken/turkey/fish/steak with cup broccoli or spinach or cup cooked yams with a spoon of cottage cheese and a few chopped almonds
Two days a week, add half a cup of cooked rice to lunch and dinner.
Drink: 3 litres of water
THE WORK-OUT:

2 days cardio and weights for an hour
1 weights session for building muscle (1.5 hours)
2 circuits a week (1 hour each)