Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time

Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time

by Lisa R. Young

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Overview




We're surrounded by food portions we've been led to believe are normal-64-ounce sodas, personal pizzas large enough to feed several people, and steaks and pastas that fill an entire plate. No wonder obesity rates in America have reached an all-time high. We eat oversize portions, gain weight, and try the latest fad diet, which only adds to our confusion about how to lose weight.


Nutritionist and portion-size expert Dr. Lisa R. Young says the solution is simple: Eat foods you love in reasonable portions, and you will lose your excess weight and keep it off for good.


Finally Full, Finally Slim shows you how to permanently lose weight by right-sizing your portions without eliminating entire food groups or staring at an empty plate. Within these pages, Dr. Young outlines thirty days' worth of simple changes to help you shed pounds and provides a portion plan that ensures you will feel satisfied. She expertly describes the relevance of diet to health and steers you toward whole foods and away from clever marketing claims that may be secretly sabotaging your weight-loss efforts. You'll learn useful strategies for how to eat out, enjoy special occasions, and indulge in a favorite treat without tipping the scale.


And because weight loss is about more than food, Dr. Young addresses the whole person-your mind-set, environment, habits, and life-through research-based advice. You'll learn how relationships, gratitude, self-compassion, and sleep patterns, for instance, can make a difference.

Portion control outlives all fad diets because it isn't a diet. It's a lifestyle.

Product Details

ISBN-13: 9781478993025
Publisher: Center Street
Publication date: 01/08/2019
Pages: 352
Sales rank: 76,861
Product dimensions: 6.00(w) x 9.00(h) x 1.50(d)

About the Author

LISA R. YOUNG, PhD, RDN, CDN, is an internationally recognized nutritionist and portion size expert. Dr. Young's accomplishments include: author, international lecturer, media consultant, private practice registered dietitian nutritionist, and adjunct professor of nutrition at New York University. She is the author of The Portion Teller Plan and is regularly called upon by major media outlets as an expert voice on nutrition and health. She lives in New York City.

Table of Contents

Introduction xi

Gaining Weight? It's Your Portions! 1

Super size This, Downsize That 10

The Finally Full Finally Slim Portion Plan 18

Stage 1 Your Mind-Set

Day 1 Adopt a New Attitude 49

Day 2 Write It before You Bite It 56

Day 3 Decode Food Labels 67

Day 4 Debunk Health Halos 75

Day 5 Eat Food, Not Nutrients 80

Day 6 Get Over Your Fear of Garbs 86

Day 7 Let Your Hand Lead the Way 93

Stage 2 Your Environment

Day 8 Right-Size Your Dishes 101

Day 9 Declutter Your Kitchen 105

Day 10 Cook Like a Portion Pro 111

Day 11 Prepare the Perfect Plate 117

Day 12 Think "Whole-istically" 122

Day 13 Fill Up on Freebies 130

Day 14 Shop Like a Chef 135

Day 15 Dine Out Defensively 142

Stage 3 Your Habits

Day 16 Be Your Own General 155

Day 17 Eat Mindfully 162

Day 18 Swap and Drop 168

Day 19 Power Up Your Snacks 175

Day 20 Sip Your Way to Slim 182

Day 21 Embrace the 80/20 Rule 190

Day 22 Master Special Occasions 194

Day 23 Stay on Track 201

Stage 4 Your Life

Day 24 Step It Up 209

Day 25 Sleep Deep 215

Day 26 Unplug to Unwind 221

Day 27 Love and Connect 227

Day 28 Stretch Your Horizons 233

Day 29 Pursue Your Passion 237

Day 30 Start Each Day Anew 241

Appendix A Comprehensive Food List with Serving Sizes 245

Appendix B Portion Plans 259

Appendix C Portion Tracker 285

Appendix D Portion Props 289

Appendix E Common Portion Equivalents 293

Acknowledgments 295

Notes 297

Index 323

About the Author 335

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