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| body | "Honestly, when it comes to losing weight, "one size does not fit all". The search for the best diet begins with what YOU want in a weight loss plan. You've got to match up your needs with the strategies of any particular author. There are hundreds of diet books in print, and sometimes the choices can be overwhelming. While on-line book shopping is convenient, I think a trip to the local bookstore is the best way to choose a diet book. Losing weight is certainly hard, and while lifestyle change is not difficult to start, it's hard to stick with. That's the secret to finding a volume that speaks to you, directly, so you have a comfort level that empowers you for long term success.
https://cdn.pixabay.com/photo/2016/06/07/17/15/yogurt-1442034__340.jpg
<a href="https://cdn.pixabay.com/photo/2016/06/07/17/15/yogurt-1442034__340.jpg">source</a>
Before making a choice, it's important to eliminate any books promising a "quick fix" (as tempting as they can be!). You know the ones I mean - follow the plan, and the pounds will melt away. Remember that those unwanted pounds came on slowly and crept up on you, and have to be taken off the same way if you want them to stay off! It's easy to drop weight quickly with a starvation and deprivation routine, but it can't be sustained - the weight comes back in a matter of days or weeks, oftentimes with a few additional pounds. To avoid the negatives of the "yo-yo" dieting syndrome - lose, gain it back plus a few more, lose again, regain plus a few more - you need to choose wisely and think about the fundamental information in the volume and whether it is compatible with slow. steady weight loss, and contains advice that appeals to you.
The three books I discussed on the segment each addressed different areas important to weight loss in different ways: (1) behavior change; (2) eating; and (3) exercise. These three books are all scientific evidence-based books, and while not having "catchy" names, are likely some of the best diet books you're never heard of! They're not the only balanced ones, of course, but only serve as a guideline of what to look for in a book.
The Beck Diet, by Judith Beck, PhD, looks at the behavioral side of weight loss. Designed to work with any diet plan (it's light on nutrition basics), the focus is on behavioral issues that prevent you from losing weight that have nothing to do with biological hunger and fullness. There are many practical and helpful strategies for managing stress and emotional issues relating to overeating. A big plus is the emphasis on emotional support in the form of a diet buddy or coach. Whatever you want to call it, we all need support to stick with any plan. Studies by Dr. Rena Wing at Brown University demonstrate that weight loss can double with the presence of a diet buddy. So, find support - in a friend, family member, co-worker, or community group.
The Volumetrics Eating Plan by Barbara Rolls, PhD, is the book for everyone who doesn't really want to cut down the volume of food eaten, but merely the calories. Dr. Rolls has spent more than 25 years researching the concept of energy density of foods - that is, eating more weight of food, with fewer calories. What does this mean? Foods with more water and fiber can weigh the same as high calorie foods (particularly those with lots of fat and hidden fat) - and people seem to want a larger AMOUNT of food, regardless of the calories. In other words, we are eating not to sense calorie needs for the body, but for the amount of food, independent of calories. A great example of how this plan works is one of comparing grapes and raisins. A handful of grapes (full of water and a low energy density - few calories per ounce) weighs in at about 50 calories. A handful of raisins (same food, but all the water taken out, and a higher energy density - more calories per ounce) provides about 150 calories.
The Step DIet, by James Hill, PhD and colleagues has the novel approach to tie "exercise" to the steps we take every day. So many of my patients find it hard, at first, to believe that walking can actually help burn calories and promote weight loss. While not primarily an eating guide, this book does a great job in connecting the steps we take each day, and how many calories it takes to "burn off" calories from different foods. It also comes with a pedometer, so you can count your own daily steps, and set some goals to increase your activity in a slow and steady way.
Losing weight is difficult, and while lifestyle change can be made easier, it's never going to be easy. On the positive side, we're all in this together, so sharing both weight loss successes and challenges can keep us all engaged in the continuing journey. What diet strategies have worked for you? it might not even be a book - some of the most successful plans I've seen are those described by people as "my own plan" - a mix of different diet strategies. What could be better?" |
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