The Real You Diet

Madelyn Fernstrom

The Real You Diet
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Product details

Published20th November 2009
ISBN9780470535387
Price£21.24
Print ISBN9780470371800
eISBN9780470535400
Author
PublisherWiley
Edition1st edition
Pages259
LanguageEnglish
Subjects:Diets & dieting
BIC:VFMD
BISAC:HEA019000
123Library ID:3372
Format:eBook

eBook Overview

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.

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Table of Contents

The Real You Diet: Your Personal Program for Lasting Weight Loss
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1
Contents9
Acknowledgments11
How to Use This Book: Finding the Real You
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13
Chapter 1: The Real You Approach to Weight Loss
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15
Choosing the Tools to Build a BEAM Box
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17
The Four-Point Foundation of the BEAM Box
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19
Power Tools: Supporting a Lifestyle Effort
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22
Finding the Real You
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22
Chapter 2: Size Yourself Up: How to Create Your BEAM Box
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23
Ten Steps to Building Your BEAM Box
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24
The Self-Evaluation Process
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27
Hidden Causes of Weight Gain
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30
Fernstrom Fundamentals: Twelve Steps to Long-Term Weight-Loss Success
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33
Chapter 3: Behavioral Tools: Breaking Those Barriers to Success
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35
The Ten Most Important Behavioral Tools
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36
Fernstrom Fundamentals
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58
Two Final Tools
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63
Avoid Boredom: When to Switch Tools
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64
Chapter 4: Eating and Food Tools: Choosing What to Eat
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67
Chapter 5: Activity Tools: Deciding How and When to Move
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105
Adding Up Daily Activity
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106
Using the RPE Scale
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108
Your Physical Activity Temperament
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112
Activity of Daily Living: Moving More Every Day
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113
Aerobic Activity: Picking Up the Pace
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116
Strength Training
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119
Interval Training
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124
Stretching/Flexibility
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124
Mind-Body Activity
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126
Chapter 6: Medical and Biological Tools: Addressing Your Health Issues
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129
How to Talk to Your Doctor about Your Weight
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130
Sizing Yourself Up
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133
Talking to Your Doctor about the Power Tools: Prescription Medication and Surgery
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135
Chapter 7: The Real You Plan: BEAM Your Way to Success
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139
Phase 1: Creating Your Seven-Day Plan
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140
Phase 2: The Next Fourteen Days: Adjusting Your Plan to Sustain a Habit
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149
The Real You Starter Snack List
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157
The Real You Anytime Foods and Drinks
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159
Managing Food Cravings
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160
Creating a Healthy Kitchen
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162
Supermarket Shopping Tips
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164
Chapter 8: Power Tools: Weight-Loss Medications and Surgery
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177
Prescription Medications
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178
“Off-Label” Prescription Medications
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187
Over-the-Counter Products
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189
Weight-Loss Surgery
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194
Chapter 9: Life after Weight Loss: Body Contouring
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211
Body-Contouring Basics
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212
Nonsurgical Options: All about Fillers
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220
The Real You Recipe File
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223
Breakfast
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223
Lunch
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226
Dinner
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230
Appendix A: Understanding Your BMI238
Appendix B: Web Resources242
Appendix C: The Real You Tools243
Index247