Outwit Your Weight Journal: Lose Weight and Keep It off with this Personalized Weight-Loss

Overview

The ultimate weight-loss tool is not a barbell. It's not a food scale. It's a pen!

Countless studies have proven that using a food journal is the most effective method of shedding pounds— and keeping them off. Weight-loss expert Cathy Nonas, R.D., has created a revolutionary tool that's actually six journals in one, each designed to help you reach your goal quickly and easily. Discover your unique diet personality and learn which journal is right for you. Choose from:

* The ...

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Overview

The ultimate weight-loss tool is not a barbell. It's not a food scale. It's a pen!

Countless studies have proven that using a food journal is the most effective method of shedding pounds— and keeping them off. Weight-loss expert Cathy Nonas, R.D., has created a revolutionary tool that's actually six journals in one, each designed to help you reach your goal quickly and easily. Discover your unique diet personality and learn which journal is right for you. Choose from:

* The Calorie-Counting Journal

* The Food-Mood Journal

* The Portion-Control Journal

* The Overeating Journal

* The Social-Butterfly Journal

* The Fullness Journal

Pick one, mix and match, or try them all!

Sprinkled throughout the book, you'll also find:

* More than 50 clever and practical weight-loss tips, tools, and techniques

* Clear advice on how to set and meet your weight-loss goals

* Calorie burn information for 250 exercises and common activities

* Fat, fiber, and calorie values for more than 500 of your favorite foods

Use this journal to make the most of the book Outwit Your Weight or any other diet system—or even use it all on its own. This simple, customizable program will motivate and enable you to reach your ultimate goal—a happier, healthier, fitter you!

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Product Details

  • ISBN-13: 9781579544836
  • Publisher: Rodale Press, Inc.
  • Publication date: 5/3/2002
  • Edition description: REV
  • Pages: 201
  • Product dimensions: 5.36 (w) x 8.56 (h) x 0.57 (d)

Meet the Author

Cathy Nonas, M.S., R.D., C.D.E., is director of the VanItallie Center for Nutrition and Weight Management, an arm of the New York Obesity Research Center at St. Luke's-Roosevelt Hospital Center in New York City. The Obesity Research Center is one of four federally funded centers for investigating the causes and treatment of obesity in the United States.

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Table of Contents

Introduction: The Ultimate Weight-control Tool: A Pen iv
Part 1 How to Use the Journals
What Are Your Diet Danger Zones? 2
Tools: Your Best Danger Zones Defense 5
Journal Do's: The Right Way to Write Down the Pounds 8
Find Your Weight-Loss Personality Profile 10
Choosing the Best Journal for You 14
Smart Strategies to Use with Any Journal 17
Get Ready, Get Set, Goal! 18
Setting Your Goal Weight 21
Guidelines for Setting Diet and Exercise Goals 25
Part 2 The Journals
Six Journaling Styles 30
The Calorie-Counting Journal 32
The Food-Mood Journal 70
The Portion-Control Journal 108
The Overeating Journal 148
The Social-Butterfly Journal 150
The Fullness Journal 153
Part 3 The Charts
Calories, Fat, and Fiber for More Than 500 Foods 158
Calorie Burn for 250 Exercises and Common Activities 188
About the Authors 201
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Introduction

The Ultimate Weight-Control Tool: A Pen

It will take you just minutes to open this journal each day and jot down what you eat. But this tiny time investment you're about to make will pay off, in pounds off.

Ask Joan. Just 1 week into keeping her food journal, she made an astounding discovery: She was consuming 400 more calories a day than she thought!

She was even more astounded when she did the math. Those 400 extra calories a day added up to 146,000 extra calories a year—the equivalent of 42 pounds!

She made a conscious effort to trim the extra 2,800 calories a week from her diet. And, as a result, she began to peel the extra pounds from her frame.

If, like Joan, you commit to recording in your journal each day every last nibble, taste, and bite, you'll discover, as she did, the eating patterns and pitfalls that sabotage your diet—and your weight.

You nibbled a few cheese and sausage samples at the supermarket deli counter? Consult a calorie counter and you're likely to find that you ingested a couple of hundred calories. You stole "just a few" fries from a friend's plate? Tack on another 100 or so calories.

As you keep your journal, you'll undoubtedly also discover the importance of portion sizes. How many ounces does your cereal bowl hold? Two? Three? More? If you fill your bowl to the brim, you're eating hundreds of calories more than you think, because one serving of cereal is just 1 ounce. When you keep a journal, lightbulb after lightbulb will go on as you begin to see—in black and white—why you're having trouble losing weight or keeping it off.

You'll also learn more about high-risk situations, how moods affect your eating behavior, and how a rainy day can result in twice as many trips to the kitchen.

Still not convinced? Study after study suggests that people who keep food journals not only lose more weight but also tend to keep those lost pounds lost.

One study found that people gained 500 percent more weight per week during the high-risk holiday season than during nonholiday weeks. But a few actually lost weight during the mega-calorie holiday season. Which ones? Those who kept food journals.

In another study, a group that kept detailed food journals for 15 weeks lost 64 percent more weight than those who didn't.

But perhaps the most compelling evidence for food journals comes from the National Weight Control Registry, a group of nearly 3,000 men and women who have lost at least 30 pounds and kept them off for at least a year. Researchers who track these folks and their weight have found that they share many common behaviors, including keeping food journals.

But enough with the science. This food journal can help you shed the pounds you've been struggling to lose, maybe for years. Record your food intake every single day, be honest with yourself about what and how much you eat, and you will:

  • Discover how, when, and where you consume extra calories.
  • Identify specific pitfalls that may be preventing you from making healthy, lasting changes in your eating habits.
  • Identify trends, such as eating more during the weekends or gradually reducing your workouts from four times a week to one.
  • Become more aware of serving sizes, so you'll eat less.
  • Prevent yourself from eating on autopilot by becoming more aware of the food you consume.
  • Spot minor slips in your eating habits before they become major derailments.

While this journal can be used alone, it was designed to be used in combination with the book Outwit Your Weight. The book includes even more tips, tools, and techniques for weight management.

Most important, though, keeping this journal can help free a previously untapped source of motivation deep within you—a strength and determination you may not have known that you had. As you chart your progress and actually see positive change, you'll be more motivated than ever to reach your ultimate goal: a healthier, happier, fitter you.

Don't lose another second.

Let's get started!

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