Table of Contents
FOREWORD by Dr. Bob Arnot
INTRODUCTION: Ready for a New Life? Make sure you're ready for change
1. BECOME YOUR OWN WEIGHT COACH: Set goals and learn to track yourself
2. BECOME FOOD WISE: Eat mindfully by understanding key healthy-eating principles; includes a visual guide to real portions
3. MAKE THE RIGHT MOVES: Commit to move more
4. TAKE ON THE TRIP-UPS: Get support, get past plateaus, manage stress, enjoy festive occasions, start over
5. LIVING WELL: Have a long-term plan
6. WHAT TO EAT?
28 DAYS TO A NEW, THINNER LIFE:
Mix-and-Match Menus - Breakfast, Lunch, Supper - under 1,500 calories/day
7. EAT WELL BY COOKING WELL: 150+ EATINGWELL RECIPES
BREAKFAST
SALADS
SOUPS
VEGETARIAN
CHICKEN & TURKEY
FISH & SEAFOOD
BEEF & PORK
EASY SIDE DISHES, SNACKS, DESSERTS
* * *
RESOURCES
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7 Steps to a New Trimmer You!
The EatingWell Diet—The Science-Based Plan to Lose Weight and Keep It Off.
Take control and lose weight safely and permanently. The EatingWell Diet is based on the VTrim™ Weight-Loss Program at the University of Vermont, one of the country's leading weight-loss research centers. Participants on average lost about 21 pounds in 6 months. Available here for the first time in a do-it-yourself volume.
- Simple rules.
- Delicious meals.
- Proven results.
"This seven-step program systematically targets the daily behaviors that lead you to gain weight—and helps you replace them with new, healthy habits that work with your lifestyle."
—Dr. Bob Arnot
Author of 11 books, including Seven Steps to Stop a Heart Attack, and numerous television specials on health issues.
FROM THE INTRODUCTION
Ready for a New Life?
Getting thin and staying thin is not an impossible dream.
Let me guess—you've tried them all: the grapefruit diet, the grapefruit juice diet, the grapefruit pill diet. Even as myriad new weight-loss schemes appear, most of us already know the verdict: diets don't work. In the vast majority of cases, people drop out of the diet within weeks and regain the weight. A significant percentage rebound from a diet to gain even more weight than they started with. You are probably suspicious of the word "diet," and I don't blame you.
That's why we're going to give you a plan—much more than a weight-loss diet—where the odds of success, once you start, are truly in your favor.
Our focus is on behavior change—permanent behavior change. It's only through a systematic shaping of everyday common behaviors that you will be able to break old habits and learn new ones. Drinking grapefruit juice until you scream is a behavior change, of course, but not the kind that you will sustain for very long.
Make sure you're ready for change
Changing those behaviors is exceedingly hard, but it can be done. I can say with confidence that, if you have picked up this book, you have what you need to succeed at losing weight. I've been researching weight management for over 15 years, and this book contains the best of what I and others have learned about the techniques and strategies that promote long-term weight loss and maintenance.
The EatingWell Diet gives you all the tools you need to break old habits and learn new ones that work with YOUR life, including:
- Finding—and facing—your eating triggers
- Eating and shopping mindfully
- Cultivating regular, joyful exercise habits
- Making a longer-term plan to keep the weight off for good
- ...and a 28 day mix-and-match menu plan to help build healthy eating habits, your way!
Make the right moves
You'll discover:
- Why Goals Are Golden—how to figure the calories you need to cut to produce a weight loss at the safe rate of 1 to 2 pounds per week. Pages 20-22
- Becoming Food Wise—how to eat mindfully and how to eat more and get less. Page 30-37
- Aisle by Aisle, a supermarket buying guide. Pages 44-45
- Six Ways to Sneak Lifestyle Exercise Into Your Day—stealth exercise: doing what you're doing now, only being more active at it. Page 57
- Name Your Food Triggers—and plan ahead to make sure they don't trip you up. Pages 60-61
- Six Strategies for Savvy Ordering in a Restaurant—staying on track while going out. Page 69
The EatingWell Diet Food Diary
Self-tracking is a proven strategy for success. With enough pages to note foods eaten for 28 days, this 64-page fits-in-your-pocket-or-purse diary makes self-tracking easy. Includes calorie-count chart for quick reference.
About the Author
Jean Harvey-Berino, Ph.D., R.D., developed the VTrim™ Weight-Management Program upon which The EatingWell Diet is based. Professor and Chair of the department of nutrition and food science at the University of Vermont, she is an internationally recognized expert on weight loss, obesity and nutrition.
The Eatingwell Diet - Details
Published by The Countryman Press and distributed by W.W. Norton & Co., Inc.
256 pages, Full-color throughout, Index
ISBN Number (US): 978-0-88150-722-5
Hardcover Retail Price (US): $24.95
EatingWell Food Diary
64 pages, Black and white
Paperback Retail Price (US): $5.95
Retail price: $24.95
EatingWell Exclusive: FREE Food Diary
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THE EATINGWELL GUARANTEE
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