Total Body Diet For Dummies E-Book

Vicki Shanta Retelny

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 389

Veröffentlichungsjahr: 2016

Beschreibung

Develop your own personal weight loss plan based on sound expert advice Total Body Diet for Dummies is your expert-led guide to losing weight -- and keeping it off -- the healthy way. It's easy to fall into the trap of fad diets with their promises of fast results and little effort, but fad diets are often ineffective at best, or downright dangerous at worst. This book gives you the benefit of expertise instead, putting Academy of Nutrition and Dietetics guidelines right at your fingertips. You'll learn why physical activity, calorie counting, and psychological support are the cornerstones of successful and lasting weight loss, and why you should track your food intake, exercise, and sleep. You'll learn all about the various tools that can help you reach your goals, including mindful eating, wearable technology and mobile apps, and how to choose the right ones for you. Written by a registered dietitian nutritionist, these easy-to-follow and simple-to-apply tips will help you develop a customized weight loss plan without upending your day-to-day life or breaking your budget. Conflicting guidance and questionable sources can make it that much harder to lose weight successfully without the help of a knowledgeable professional. This book cuts through the noise to bring you real guidance based on real research, with true expert advice to help you: * Lose weight for good in a mindful way * Become lean, strong, and healthy * Stay on track with wearable tech * Feel better and get energized Losing weight is not about 'magical' foods or self-deprivation. It's about your overall pattern of food intake, and most foods can fit into a healthy pattern in moderation. You just need to learn how to do it mindfully. Total Body Diet for Dummies is the supportive, informative guide you need to get right on track to a healthier you.

Leseprobe

Total Body Diet For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2016 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2015960128

ISBN 978-1-119-11058-3 (pbk); ISBN 978-1-119-11054-5 (ebk); ISBN 978-1-119-11067-5 (ebk)

Total Body Diet For Dummies®

Visit www.dummies.com/cheatsheet/totalbodydiet to view this book's cheat sheet.

Table of Contents

Cover

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Getting Started with the Total Body Diet

Chapter 1: Talking Total Body Wellness

The Whole Picture of You

The Total Body Lifestyle

Clueing into Your Appetite

Recharging with Rest

Chapter 2: What Is the Total Body Diet?

The Principles of the Total Body Diet

Counting Calories without Forgetting about Quality

Let’s Get Physical!

Getting Psyched: Keeping in Mind Your Mental Health

Ready, Set, Go! A Self-Assessment

Chapter 3: Managing Your Waistline and Beyond

Health in Numbers

Clearing Up Cholesterol Confusion

Becoming Blood Sugar Savvy

Keeping Your Blood Pressure in Check

Keeping Tabs on Your Waistline

Chapter 4: Designing a Total Body Diet–Friendly Kitchen

Ridding Your Kitchen of Not-So-Healthy Foods

Cooking Techniques for Your Total Body

Eating Well on a Budget

Planning Your Meals for Success

Part II: Total Body Diet Rules

Chapter 5: Foods for Total Body Balance

Identifying the Primary Players: Carbs, Protein, and Fat

Knowing What to Keep in Check

Chapter 6: Focusing on Calories and Portion Size

Getting the Inside Scoop on Calories

Becoming an Expert Portionist

Putting the Halt on Calorie Overload

Chapter 7: Move, Move, Move: Understanding the Importance of Exercise

Reaping the Rewards of Fitness

Making Small Changes in Your Daily Life

Move More, Weigh Less

Chapter 8: Assembling Your Total Body Diet Team

Understanding the Importance of a Support Team

Looking at Your Support Options

Tackling Behavior Change Head On

Part III: Total Body Diet Recipes

Chapter 9: Breakfasts

Cereals, Muffins, and Breads

Fruit and Vegetable Dishes

Nut, Egg, and Meat Dishes

Yogurt and Cheese Dishes

Chapter 10: Lunches

Soup’s On!

Sandwich Time

Get Your Midday Salad Fix

Chapter 11: Dinners

Vegetable and Bean Dishes

Dishing Up Chicken and Turkey

Scrumptious Seafood

Chapter 12: Desserts and Snacks

Fruity and Sweet Treats

Chocolate Decadence

Yogurt Delights

Part IV: Getting Mindful the Total Body Way

Chapter 13: The Ins and Outs of Mindful Eating

Mindful Eating 101

Developing Appetite Intimacy

Mindful Eating and Your Total Body Diet

Chapter 14: Mindful Eating for Every Occasion

Making Sure You’re Never Caught Off Guard

A Mindful Eating Toolbox for Total Body Wellness

Saying Goodbye to Saboteurs

Craving Healthful Foods First

Budgeting for Extras

Part V: The Part of Tens

Chapter 15: Ten Tips for Sticking to the Total Body Diet for Life

Taking It One Day at a Time

Relishing the Small Successes

Visualizing Your Goal

Eating Healthful Food First

Bouncing Back from a Bump in the Road

Being Open to New Foods

Making Sure Your Hormones Don’t Rule Your Life

Understanding Your Aging Body

Eating Well for Baby and You

Saying No When You Need To

Chapter 16: Ten Tech Tools for the Total Body Diet

SuperTracker

MyDietitian

Lose It!

Emeals

Lark

MyFitnessPal

Sleep Genius

Before I Eat, Moment in the Zone

HAPIfork

Meallogger

Chapter 17: Ten Ways to Stay Active

Running

Walking

Swimming

Bike Riding

Yoga

Pilates

Cross-Training

Skating

Climbing

Stretching

Chapter 18: Ten Tips for Keeping the Weight Off

Keep a Food Diary

Plan, Plan, Plan

Cook the Healthy Way

Steer Clear of Temptations

Establish a Supportive Structure

Check in with Yourself

Savor Good Foods and Flavors

Stay Active Every Day

Eat Balanced Meals and Snacks

Allow Small Indulgences

Appendix: Metric Conversion Guide

About the Author

Cheat Sheet

Advertisement Page

Connect with Dummies

End User License Agreement

Guide

Cover

Table of Contents

Begin Reading

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Introduction

Who doesn’t want to be healthy, fit, and happy for life? With two out of three American adults being overweight or obese, weight loss is a common goal for many people to stave off health problems and poor quality of life. Many diets promise weight loss but only deliver temporary results — there’s a need for a new approach. Losing weight isn’t just about what you eat; it’s also about your mental state, as well as your physical activity over the long term. It’s your total body that counts!

In today’s fast-paced society, instant gratification is highly sought after. So, people often overlook the slow steady changes that have proven to be the most effective for lasting results. Fad diets may prove effective over the short term, but they don’t address the underlying reasons for weight gain, such as poor food choices, mindless eating, and/or lack of physical activity.

Ask yourself whether you’re balanced in the main areas of your life: food, fitness, and mental health. From fueling your body right with optimal foods to embracing a regular physical activity routine to nurturing your psychological well-being with a mindful approach, Total Body Diet For Dummies offers a multidimensional, complete action plan to springboard you into a healthy lifestyle forever!

Through the tools, tips, and techniques in this book, you can develop a confidence around food to make healthy decisions anywhere, anytime. You’ll feel truly empowered to break the reins of rigid diets and learn to choose from a bounty of nutritious foods that add color, texture, and taste that will fuel your body and mind.

About This Book

At first, adopting the Total Body Diet may seem like a daunting task, but this book makes it simple to tackle each of the principles gradually. As you embark on the journey of total body lifestyle changes, you’ll understand what it means to get into a wellness mindset, as well as a physical one, too. You’ll learn how to gauge your appetite, set boundaries with your food choices, and uncover your readiness to change. You’ll see the value of different types of support — from working one-on-one with a registered dietitian nutritionist (RDN) or another healthcare professional to garnering group support. Each chapter dives into something new, and you can read the book in any order that you choose!

The Total Body Diet gives you insight into what and how to eat to lose or maintain weight and lower your risk of chronic diseases like type-2 diabetes, cardiovascular disease, and cancer. It will also help you navigate the grocery story with more confidence to make healthier food choices. You’ll discover options for getting physically active, as well as ways to incorporate movement into your everyday life.

Throughout the book, you’ll see sidebars (text in gray boxes) — you can choose to read them or skip them. They give you a bit more in-depth information to give you a broader view of the topic area, but they aren’t essential to your understanding of the topic at hand.

At the beginning of every recipe chapter, we include a list of the recipes in that chapter. Any vegetarian recipes are marked with a tomato icon (•) so you can easily find them.

Within this book, you may note that some web addresses break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the web address exactly as it’s noted in the text, pretending as though the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it easy — just click the web address to be taken directly to the web page.

Foolish Assumptions

As I was writing this book, I made some assumptions about you, the reader, so that I could home in on the focus of the book. Here are the assumptions I made about you:

You want to live a long and healthy life and decrease your risk of chronic diseases.

You want to connect with your mind and body in a way that is realistic to your lifestyle.

You want to live your life mindfully with strategies to overcome mindless eating.

You want to reap the health benefits of physical activity and get tools, tips, and strategies for being more active.

Icons Used in This Book

Throughout this book, you’ll see icons (small images in the margins) that are there to point out specific pieces of information. Here are the icons that I use along with a description of each:

The Tip icon flags practical advice for furthering your knowledge and promoting total body wellness.

The information next to the Remember icon is so important that you should commit it to memory.

The Warning icon alerts you to something that may derail or sabotage your weight loss or healthy eating efforts.

When I go into greater detail on nutritional information than you need to understand the subject at hand, I mark those paragraphs with the Technical Stuff icon.

Beyond the Book

In addition to the material in the print or e-book you’re reading right now, this product also comes with some access-anywhere goodies on the web:

Cheat Sheet (

www.dummies.com/cheatsheet/totalbodydiet

):

The Cheat Sheet offers five simple strategies for weight loss, tips for balancing eating and activity, and guidance on eating right for energy.

Web Extras (

www.dummies.com/extras/totalbodydiet

):

The Web Extras are free articles on subjects like debunking fad diets, herbs and spices for total body health, weight loss myths, and more.

Where to Go from Here

Now you’re ready to dive into the Total Body Diet! I recommend starting with the first couple of chapters to get the gist of what total body wellness is all about, set your goals, and discover a new way of eating and living to improve your health and happiness. If you want some tasty recipes, skip to Part III, for meals, snacks, and healthy dessert ideas that your total body will benefit from and crave over and over again. Chapter 16 offers tech tools that can help you log your foods and beverages, track your sleep and activity, and create a more mindful lifestyle. Whatever your interest, take a peek at the table of contents or index to get the rundown and find what topic appeals to you now!

Part I

Getting Started with the Total Body Diet

For Dummies can help you get started with lots of subjects. Visit www.dummies.com to learn more and do more with For Dummies.

In this part …

Tune into your total body wellness with mental and physical awareness.

Set a new lifestyle to create lasting health changes.

Know your hunger and fullness cues.

Understand the power of sleep and ways to create a more restful environment.

Chapter 1

Talking Total Body Wellness

In This Chapter

Setting the stage for your Total Body Diet

Combining mind and body in your wellness plan

Understanding how to reboot your lifestyle for health and happiness

So, you want to embark on a lifestyle change that can promote health, well-being, and the quality of your life? The Total Body Diet offers a road map for a healthy mind and body by identifying nutrient-dense foods, ways to eat more mindfully, and keys to getting regular physical activity.