The Diet Dropout's Guide to Natural Weight Loss: Find Your Easiest Path to Naturally Thin
Format: PDF / Kindle (mobi) / ePub
Dr. Spencer explains why we gain weight and why the fat lost by dieting almost always comes back. He then presents an array of practical weight loss tools for controlling emotional eating, calming cravings, boosting metabolism, and improving nutrition and exercise. In the final chapter he has you create a natural weight loss plan based on your unique set of needs, abilities, and preferences. Simple recipes are provided for weight loss foods that reduce cravings and prolong satisfaction.
What this book offers is a solid approach to weight loss—self-directed, gradual, and lasting—in contrast to the quick but fleeting weight loss offered by most one-size-fits-all diet plans.
on these topics, but this one brings it all together in one place in a logical format. I will recommend it to my patients.” —Darrin Bang, DC “Dr. Spencer’s book presents a common sense, safe, and enduring weight loss program that presents the essential elements of a healthy lifestyle.” —James E. Gangwisch, PhD, College of Physicians and Surgeons, Columbia University “An excellent book that is well written and evidence based. It will help dispel a lot of the myths that surround weight
recommends at least thirty minutes of moderate exercise five or more days a week for basic health, and suggests that sixty or more minutes a day may be needed to reach or maintain a healthy body weight. The daily exercise may be done all at once or divided into smaller blocks, but each block should be a minimum of ten minutes. Fifteen minutes of vigorous exercise may be substituted for every thirty minutes of moderate exercise.1 Turn Work and Play into Exercise Getting thirty minutes of
Add salt or pepper to taste. Mix well. Eat with any hot dish, as a spread on crackers, or as a dip for fresh vegetables. __________ Low-Fat Yogurt Salad Dressing Follow the recipe for Low-Fat Yogurt Dip or Sauce using regular instead of Greek yogurt. Add 1 tablespoon vinegar and 3 tablespoons olive oil. If it is still too thick, add more oil or vinegar. Makes about 20 servings. __________ Quick Light Salad Dressing For a light dressing, take ¼ cup of any salad dressing and mix it with ½
lost was regained within four or five years. In fact, in some of the studies they analyzed, a history of dieting appeared to lead to more weight gain, not less, over time. They concluded that dieters who manage to keep the weight off “are the rare exception rather than the rule” and that “there is little support for the notion that diets lead to lasting weight loss or health benefits.”3 Top health experts agree that lasting weight loss for most people is best accomplished by making permanent
emotions are extreme or chronic, they are not helpful and can increase the temptation to self-medicate with food. Thoughts influence emotions, and irrational thinking can lead to unhealthy emotional states. When something doesn’t go your way, it’s easy to fall into one of the following irrational thought patterns: Demanding fairness or justice. “That shouldn’t have happened.” “It wasn’t fair.” “Why me?” Life often isn’t fair. Things often won’t go your way, and people who wrong you will often