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The Permanent Weight Loss Plan: A 10-Step Approach to Ending Yo-Yo Dieting
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The Permanent Weight Loss Plan: A 10-Step Approach to Ending Yo-Yo Dieting
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Overview
Diets come and go, and the scale needle swings as you drop pounds and then gain them back. But what if there were a weight loss solution for forever? Not another fad diet based on deprivation and restriction, but a holistic system for shedding pounds and maintaining your weight?
In The Permanent Weight Loss Plan, Janice Asher, MD, and Fulbright Open Research Fellow, Jae Rivera, reveal (from their own first-hand experiences) that it’s not just about the food you eat or don’t eat—it’s about a mindset and lifestyle change. After collectively losing 170 pounds and maintaining their weight for years, Janice and Jae share scientific evidence, personal experiences, and practical insights on how you can successfully reframe your relationship with food.
It’s about stopping the shame associated with body size, recognizing instances of disordered eating, equipping yourself with the knowledge of what behaviors contribute to lasting weight loss, and making use of proven strategies. Get actionable tips on how to:
- Overcome barriers like stress, shame, and emotional eating
- Escape the comfort food circle of hell
- Eat food that nourishes your intestinal microbiome and brain
- Replace unhealthy habits with new ones that will treat your body well
- Boost your metabolism by eating during the right times of the day
- Commit to an exercise regime you can enjoy
- Transform your kitchen from danger zone to a safe space
- Survive potential landmines like holidays and parties
- Develop strategies for not gaining back the weight you lose
- Stop the cycle of fat-shaming and treat yourself with kindness
Complete with 26 recipes for cauliflower quinoa puttanesca, “umami bomb” roasted portabella mushrooms, blueberry breakfast smoothie, curried lentil salad, and more, The Permanent Weight Loss Plan encourages readers, with gentle humor and compassion, to embrace a paradigm shift and transform their lives for good.
Product Details
ISBN-13: | 9781510751484 |
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Publisher: | Skyhorse |
Publication date: | 01/07/2020 |
Pages: | 360 |
Sales rank: | 1,076,205 |
Product dimensions: | 5.40(w) x 8.20(h) x 1.10(d) |
About the Author
Jae Rivera is a PhD student in Bioarchaeology at the University of Florida, where she is currently a National Science Foundation Graduate Research Fellow and National Academies of the Sciences, Engineering and Medicine Ford Predoctoral Fellow. She is the recipient of a Fulbright Open Research Fellowship to Peru. Jae Rivera is her pen name.
Table of Contents
Preface vii
Introduction: Hitting Bottom 1
Chapter 1 Jae & Janice-We've Walked the Walk 5
Step 1 Appreciate Your Body before You Lose Even a Single Ounce 17
Chapter 2 Your Goals Are within Reach-But Not in the Way You've Been Told 19
Chapter 3 Transforming Your Wishes into Reality 29
Step 2 Choose Abundance over Deprivation 39
Chapter 4 You Are What You Eat 41
Chapter 5 Foods That Love You Back 54
Step 3 Eat What You Want. But What Do You Want? 65
Chapter 6 Sugar-the Ultimate Comfort Food or the Work of the Devil? 67
Chapter 7 What's Comfort? What's Deprivation? Are You Sure? 72
Chapter 8 Creating a Diet That Isn't a Diet 80
Step 4 Make Success Inevitable 89
Chapter 9 Transforming Your Kitchen from a Danger Zone into a Safe Space 91
Chapter 10 Success Is Not an Accident 99
Chapter 11 Putting Your Action Plan to Work 108
Step 5 Be Your Own Best Advocate 117
Chapter 12 You Don't Need to Do This Alone 119
Chapter 13 From Bad Habits to Brilliant Strategies 128
Step 6 Make Your Brain Your Greatest Ally 135
Chapter 14 Eating Your Feelings-a Recipe for Failure 137
Chapter 15 Stress Relief, Part 1-Leave Your Lizard Brain Behind 142
Chapter 16 Stress Relief, Part 2-You're Getting Sleepy 150
Chapter 17 Stress Relief, Part 3-Putting It Together 155
Step 7 Physical Exercise: You Want to Do This. Really 161
Chapter 18 Physical Activity, Part 1-The Most Important Prescription You Can Ever Fill 163
Chapter 19 Physical Exercise, Part 2-Your Action Plan 171
Step 8 Learn Our Secrets, and Create Your Own 179
Chapter 20 Going Out to Eat with Janice & Jae 181
Chapter 21 Holidays, Parties, and Other Potential Catastrophes 192
Chapter 22 Jae & Janice's Secrets 202
Step 9 Hold on to a Good Thing 213
Chapter 23 Keeping Track of Your Progress 215
Chapter 24 Sustaining Weight Loss-The Secrets to Our Success 224
Step 10 Have a Goal of Vibrancy, Not Thinness 233
Chapter 25 Will You Ever Be Thin Enough? Should That Even Be a Question? 235
Chapter 26 Jae, 140 Pounds Later 245
Chapter 27 A Gift to Yourself and a Gift to Others 255
Conclusion 263
Appendix: Selected Recipes 265
Vegetables 266
Soups 274
Salads 279
Beans & Grains 283
Fish & Seafood 291
Sauces, Dips & Dressings 298
And Other Delights 302
Favorite Snacks 308
Healthy Food Swaps 310
Acknowledgments 311
References 313
Index 339