The Real You Diet

Madelyn Fernstrom

Description

From one of the nation's leading weight-loss specialists, the diet and nutrition expert from the Today show and iVillage.com?tools that really work to lose weight and keep it off

As a clinician, researcher, and media expert, Dr. Madelyn Fernstrom knows how you can lose weight. Her toolbox approach to weight loss is different from standard one-size-fits-all programs because you don't need to adapt to the plan; this plan adapts to you. It introduces you to the four types of tools that must work together for effective weight loss: eating, activity, behavior, and medical/biological. Do you overeat from stress or boredom? Do you like to exercise alone or with a group? The answers to these questions and others will unlock the unique weight-loss toolkit that's right for you. With some honest self-evaluation, you'll be able to explore and compare all of the options for weight loss in a single book. The right combination of tools, hand-picked by you, will support your weight loss and, later, weight stability over the long haul.

• Helps you develop your own unique path to weight loss?not a one-size-fits-all approach
• Addresses the four key areas for successful weight loss: eating, activity, behavior, and medical/biology
• Includes self-assessment quizzes and mini-tools to put into action right away
• Shows you how to keep going through plateaus and how to overcome obstacles

Fernstrom guides you through each step of your weight-loss journey to help you make and keep a personal connection and commitment to your goals as you work to achieve them?your way.
Acknowledgments.

How to Use This Book: Finding the Real You.

1 The Real You Approach to Weight Loss.

2 Size Yourself Up: How to Create Your BEAM Box.

3 Behavioral Tools: Breaking Those Barriers to Success.

4 Eating and Food Tools: Choosing What to Eat.

5 Activity Tools: Deciding How and When to Move.

6 Medical and Biological Tools: Addressing Your Health Issues.

7 The Real You Plan: BEAM Your Way to Success.

8 Power Tools: Weight-Loss Medications and Surgery.

9 Life after Weight Loss: Body Contouring.

The Real You Recipe File.

Appendix A. Understanding Your BMI.

Appendix B. Web Resources.

Appendix C. The Real You Tools.

Index.

Sujets

• Santé et bien-être
• Diététique
• diététique
• Nutrition
• Fitness
• Health
• Diet
• Weight Loss

Informations

• Publié par: Turner Publishing Company
• Date de parution: 20 novembre 2009
• Nombre de lectures: 1
• EAN13: 9780470535400
• Langue: English

Extrait

Table of Contents
 
Title Page
Copyright Page
Dedication
Acknowledgements
How to Use This Book
 
Chapter 1 - The Real You Approach to Weight Loss
 
Choosing the Tools to Build a BEAM Box
The Four-Point Foundation of the BEAM Box
Power Tools: Supporting a Lifestyle Effort
Finding the Real You
 
Chapter 2 - Size Yourself Up
 
Ten Steps to Building Your BEAM Box
The Self-Evaluation Process
Hidden Causes of Weight Gain
Fernstrom Fundamentals: Twelve Steps to Long-Term Weight-Loss Success
 
Chapter 3 - Behavioral Tools
 
The Ten Most Important Behavioral Tools
Fernstrom Fundamentals
Two Final Tools
Avoid Boredom: When to Switch Tools
 
Chapter 4 - Eating and Food Tools
 
1. Bite and Write: Lifestyle Logging
2. Read Food Labels
3. Choose a Realistic Rate of Weight Loss: Reverse Calorie Counting
4. Set Up for Success: Be a Structured Eater
5. Choose How Often to Eat
6. Identify Your Eating Temperament
7. Know Your Eating Style
8. Avoid Portion Distortion: Preplan Your Meals and Snacks
9. Barter and Exchange Food: Mealtime Strategies
10. Focus on Foods That Keep You Full
11. Always Have a Plan B
12. Use Meal Replacements
13. Positive Snacking
14. Master Restaurant Eating
15. Control Special Occasion Eating
16. Learn to Face Liquid Calories and Alcohol
17. Take Your Vitamins and Minerals
 
Chapter 5 - Activity Tools
 
Adding Up Daily Activity
Using the RPE Scale
Your Physical Activity Temperament
Activity of Daily Living: Moving More Every Day
Aerobic Activity: Picking Up the Pace
Strength Training
Interval Training
Stretching/Flexibility
Mind-Body Activity
 
Chapter 6 - Medical and Biological Tools
 
How to Talk to Your Doctor about Your Weight
Sizing Yourself Up
Talking to Your Doctor about the Power Tools: Prescription Medication and Surgery
 
Chapter 7 - The Real You Plan
 
TWENTY-ONE DAYS TO THE REAL YOU
THE REAL YOU PANTRY SURVIVAL GUIDE
 
Chapter 8 - Power Tools and Surgery
 
Prescription Medications
“Off-Label” Prescription Medications
Over-the-Counter Products
Weight-Loss Surgery
 
Chapter 9 - Life after Weight Loss
 
Body-Contouring Basics
Nonsurgical Options: All about Fillers
 
The Real You Recipe File
APPENDIX A - Understanding Your BMI
APPENDIX B - Web Resources
APPENDIX C - The Real You Tools
Index

Copyright © 2010 by Madelyn Fernstrom, Ph.D.,CNS. All rights reserved
 
Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada
 
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone], or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], or online at http://www.wiley.com/go/permissions .
 
Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor the author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
 
The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
 
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Library of Congress Cataloging-in-Publication Data:
Fernstrom, Madelyn H.
The real you diet : your personal program for lasting weight loss / Madelyn Fernstrom. p. cm.
Includes index.
eISBN : 978-0-470-53540-0
RM222.2.F4275 2009 613.2’5—dc22
2009014012
 
To John, Lauren, and Aaron
Acknowledgments
I am most grateful to my husband and colleague, John D. Fernstrom, Ph.D., who has been a valuable scientific resource and a great support to me. Whether he was answering a question on brain chemistry or taste-testing a recipe, he was always ready to lend a hand (or his taste buds).
Many thanks to my children, Lauren and Aaron, for their constant support and encouragement, as well as their many helpful suggestions.
Never too busy to chat, Alice Martell, my literary agent, was a fountain of positive energy and good ideas, for which I am most appreciative.
Special thanks to Christel Winkler, my editor at Wiley, whose good humor was infectious and whose editorial skills are simply awesome. I am also grateful to Tom Miller for his initial interest and enthusiasm about the book. Rachel Meyers, production editor extraordinaire, provided many insightful suggestions.
I continue to be thankful for my extended family, friends, and patients, who have encouraged me, over the past few years, to write a book like this one in the hopes that it would help others achieve the long-term weight loss success that they did.
How to Use This Book
Finding the Real You
How many times have you been told you’d lose weight if you just followed “the plan”? And how many times has the burst of enthusiasm brought by your short-term success turned into disappointment? Many times, I think, leading you to consider it your own personal failure. If you had only stuck to the plan, you would have achieved your desired results. That’s where the Real You Diet and its BEAM Box approach are different. You don’t adapt to the plan, the plan adapts to you.
I’ve spent more than twenty-five years in the clinic and in the laboratory helping people lose weight and keep it off. I know it’s not easy. One thing I’ve learned is that when it comes to weight loss, one size certainly does not fit all. Just as the path to weight gain was different for each of us, so weight loss will require its own individualized approach. I want to help you develop your own, unique way to achieve weight-loss success by choosing tools that work for you (though they may not work for someone else). Finding the right combination of tools right now will also help you maintain your weight over the long haul.
The Real You Diet is your new beginning. With some honest self-evaluation, you’ll be able to explore and compare all of the comprehensive options for weight loss in one book. This book is your introduction to the four major categories— B ehavioral, E ating, A ctivity, and M edical/ biological—that you must consider, as a unit, for effective weight loss and long-term maintenance. These categories will form the foundation of your BEAM Box and set you on the path to lifelong success. While they will provide a solid basis for your weight-loss efforts, you might also need to consider the power tools of medication or surgery to support (but never replace) your lifestyle effort.
There is no right or wrong way to read this book. It provides a comprehensive set of effective tools to get you started in each area. The goal is to continue to build your BEAM Box, using this book and adding your own resources to the mix. I’m hoping the mind-set of The Real You Diet , of using the right tool for the right job, will allow you to see the weight-management puzzle in a whole new light and give you confidence. You’ll add and take away tools as needed. When you’re bored with your plan, you’ll replace some worn-out tools with some new, more effective ones.
The Real You Diet is your personal road to permanent weight control. It’s time you were fully equipped with the right tools for this difficult journey. This time, you are up to the challenge and will succeed, because you’ll have the full range of comprehensive tools from which to choose. You are guided along the weight-loss path, with specific choices to make that will let you add your own personal touch.
You’re not alone in this journey. Think of me as watching over your shoulder, guiding you along the way. Believe in yourself. When you finally get the right combination of tools in your own BEAM Box, the real you will emerge and achieve long-term weight-loss success.
1
The Real You Approach to Weight Loss
Losing weight is hard.