The Ultimate Weight Solution Food Guide - Softcover

McGraw, Dr. Phil Phil

Softcover

ISBN 10: 1501109731 ISBN 13: 9781501109737

Verlag: Gallery Books, 2014

Inhaltsangabe

#1 New York Times bestselling author Dr. Phil McGraw opened doors for everyone who has struggled with losing weight and keeping it off with his roundbreaking plan, The Ultimate Weight Solution. Now, here is the invaluable companion volume that delivers more tested weight loss strategies, more specific food lists, and more essential information: The Ultimate Weight Solution Food Guide.
In his straight-talking, no-nonsense style, Dr. Phil helps you end excuse-making and start creating a no-fail environment for taking charge of your weight and your relationship with food -- beginning with Dr. Phil's new rapid start plan that will gear your body physically for accelerated weight loss. This quick and easy reference guide also includes information on:
• Calorie counts for all of your high- and low-response cost foods
• Portion control
• High-response cost, high-yield foods
• Low-response cost, low-yield foods
• Specific menu planning for meals and snacks
• Hunger-suppressing/high-response cost foods
• Recognizing weight-gaining behaviors
• A personal food diary
• And more!

You can't afford to ignore the down-to-earth success strategies of Dr. Phil McGraw and The Ultimate Weight Solution Food Guide -- your health and happiness depend on it!

Über diesen Titel

Über die Autorin bzw. den Autor

Dr. Phil (Phillip C. McGraw, PhD) is the author of ten New York Times bestsellers. For twenty-one seasons, he hosted the award-winning talk show Dr. Phil, one of the most successful daytime programs in television history. He currently hosts Dr. Phil Primetime, on his own cable network, Merit Street Media, providing essential news and entertainment. McGraw resides in Dallas, Texas, with his wife, Robin. They have two adult sons and four grandchildren.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

Chapter One

Putting Your Weight on Project Status

You have made the important decision to lose weight, and you want to do it right this time. But to do so, you must be willing to put your weight on what I like to call Project Status. This means that you must consciously decide to actively, purposely work on improving your weight and your fitness level each and every day. Putting your weight on Project Status means giving your health and vitality a new, higher priority in your life, such that they become of conscious importance to you. You stay committed to working on them, disciplining yourself by working on all seven keys to weight loss freedom. (I've summarized the keys for you in the box on pages 25-26.)

You get out of this project -- your weight -- what you put into it. It will be from your commitment to set a personal standard for yourself -- one that says you will not quit and you will not push aside your goals for a trimmer, healthier body -- that your success will follow. You must be willing to reach for what you want and reach right now. To be in Project Status means that you do not neglect to take care of yourself first, and now is the time to start doing that.

Before beginning the nutritional plan in this guide, you must take some essential first steps that will help you reach the peak of your effectiveness, and lay the groundwork for constructive, lasting change. This is very important -- don't hurry through these initial steps or avoid this part of the process. Take it seriously, and I promise you that you will have the foundation for the most effective and dramatic changes you have ever made in your weight.

Step 1:

Determine your get-real weight.

Your get-real weight is the healthiest and most realistic weight for you, based on your height, your bone structure, and your sex. It is not necessarily the weight of your youth, but rather a state of health and well-being that is congruent and in harmony with how you are physically and genetically configured. It is the weight that is "right" for you -- a stable, comfortable weight, at which you look good, feel good, and lovingly accept yourself from the inside out.

You can figure out your get-real weight by using my Body Weight Standards, a system I developed for my patients; it is a modified and more realistic version of height-weight tables. Though not perfect, these body weight standards are more reflective of what can be achieved and certainly a better measure of where most people should be, weight-wise.

Using the Body Weight Standards chart below, identify where you should be, so that you can move forward from where you are now. The lower end of the ranges are for small-boned people; the upper end, for larger-boned individuals. Be honest here: Don't subjectively say you are small-boned, when in fact, you are just the opposite. Your get-real weight is your target. Record it in the space above.

Dr. Phil's Body Weight Standards
Height/Women/Men

4' 10"/90-100-110/114-127-140

4' 11"/95-105-116/119-132-145

5'/99-110-121/123-137-151

5' 1"/103-115-127/128-142-156

5' 2"/108-120-132/132-147-162

5' 3"/112-125-138/137-152-167

5' 4"/117-130-143/141-157-173

5' 5"/122-135-148/146-162-178

5' 6"/126-140-154/150-167-184

5' 7"/130-145-160/155-172-189

5' 8"/135-150-165/159-177-195

5' 9"/139-155-171/164-182-200

5' 10"/144-160-176/168-187-206

5' 11"/148-165-182/173-192-211

6'/153-170-187/177-197-217

6' 1"/157-175-193/182-202-222

6' 2"/162-180-198/186-207-228

6' 3"/166-185-204/191-212-233

6' 4"/171-190-209/195-217-239

My get-real weight is:_________________

Step 2:

Check and record your current weight and waist measurement before you start.

Do two things: First, step on the scale to weigh yourself to determine your starting point. Then, measure your waist with a tape measure positioned one inch above your navel. Taking waist measurements is important because weight distribution -- where you carry weight on your body -- can affect your health, for better or for worse. A too-large waistline circumference, for example, places you at greater risk for heart disease, diabetes, and certain cancers.

A waist measurement of 35 inches or more for women and 40 inches or more for men is cause for concern and may indicate that you are at risk for heart disease or diabetes. Keeping tabs on this simple measurement can protect you in some important ways.

Write your weight and waist measurement in the space below, along with the date.

Date: ____________

My weight: ____________

My waist measurement: ______________

Although I do not advocate obsessive weighing and measuring, you do need to monitor your progress toward your get-real weight with some regularity and reasonable frequency. You should weigh yourself at least at one- or two-week intervals to stay on target; then record your weight in a notebook or journal. The scales should show a weight loss that may be quite dramatic in the beginning, eventually tapering off to a steady, even loss of a few pounds each week. If you aren't dropping pounds at a steady rate, or if you gain weight, you should be motivated to course-correct some aspect of the weight loss plan to make it more effective, including changing your behavior so that it is harder for you to cheat.

Weigh yourself at the same time each week, because your weight fluctuates throughout the day, and you can weigh more at night than you do in the morning. Promise yourself you will not self-destruct if the scale moves up a few pounds, but instead make this a priority for action-oriented repair.

At monthly intervals, remeasure your waist and record these measurements. Watching your pounds and inches diminish will help reinforce your resolve and keep you moving in the right direction.

Step 3:

Clear your environment of "low-response cost, low-yield foods."

The presence of food is one of the most insistent of all triggers to eat or overeat, and you know this yourself if you have ever tried to sample just a few healthy items from a buffet table. This step is thus about removing tempting foods from your environment, including your home, office, car, or anywhere you store food. After all, you can't eat what is not there.

Specifically, I would like you to take an inventory of your environment, looking for and tossing out what I call "low-response cost, low-yield foods." So that you understand the terminology, these foods require very little response from you when you eat them. In plain terms, they are foods that you just gulp and gain -- easily ingested, overly convenient, and requiring little or no preparation on your part.

An excellent example of a low-response cost food is a microwaveable bean burrito. You zap it in your microwave in a matter of seconds, no preparation required. When you eat it, you don't even have to chomp on the burrito; it just slithers down your throat in a few quick gulps. What happens is that you consume an incredibly high number of calories and fat in a very short period of time.

Most low-response cost foods are also low-yield foods. That means they provide very little in the way of good nutrition, with a lot of calories packed into a very small amount of food. Sugar is an example of a low-yield food. It is very high in calories but practically devoid of nutrition, and for these reasons, it is best kept off-limits if you want to successfully control your...

Details zur Ausgabe

• Verlag: Gallery Books
• Erscheinungsdatum: 2014
• Sprache: Englisch
• ISBN 10: 1501109731
• ISBN 13: 9781501109737
• Einband: Taschenbuch
• Anzahl der Seiten: 736
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: gpsr@libri.de; gpsr@libri.de; ; Friedensallee 273; Hamburg; 22763; Deutschland