Diet Detective's Diet Starter Kit
Format: PDF / Kindle (mobi) / ePub
"Give me answers: How can I lose weight? Please tell me the secret(s)!!" I'm asked these questions all the time. As if I had some magical secret that would leap from these pages and grab that doughnut out of your hands and shove an apple into your mouth.
It's not happening.
So what is my advice? What's different from the last 600,000 or so words I've written or said on the countless news and TV programs where I’ve been asked to speak?
Not too much. In fact, the science has not really changed too much in the last 15 years in terms of weight control. Is there a group of successful losers? Some place to look for answers? Not exactly, but I have complied a few key points from the various articles and research that I've done in the last 14 years that will really help you lose weight for good. This is a short eBook, designed to read fast, and get you started losing weight fast. Read on and start losing.
two types of in-the-moment choices — memory-based and stimulus-based. When you make a memory-based choice you do not think too much because you’re relying on information you already have. For instance, if you’re in the supermarket and deciding which snack to purchase, you’re likely to go for the high-calorie choice because you know you like it and you remember that it’s tasty. These choices are generally “automatic, rapid, associative and affective.” There’s little thought involved. In
and didn’t know whether you’d like it, you’d have to think about buying it, and that would be a stimulus-based decision. So, how do you avoid making unhealthy, impulsive, “memory-based” decisions? You need to think about your micro choices throughout the day, so that the healthier choice becomes part of your memory. When that happens, making healthy choices will be part of your automatic behavior. It’s difficult to think about more than 250 decisions per day in the moment, which is why you need
calories per gram. Carbs and protein are 4 calories per gram. Also, know your calorie “budget.” As a quickie guide, figure 10 calories per pound for women and 11 calories per pound for men. Then multiply that by your activity level (sedentary = 1.2, lightly active = 1.35, moderately active = 1.5, very active = 1.65, extremely active = 2.0). Reduce your calorie budget to lose weight. Know the cost of a calorie and shop wisely, because every 40 calories you take in over your calorie budget will
Jakicic, Ph.D., professor at the School of Education at the University of Pittsburgh, and author of the study. However, in order to lose weight, “you need to walk an additional 250 to 300 minutes per week over a period of four to five days,” he cautions. Not convinced yet? There was also a Duke University study, which showed that you can walk for 30 minutes a day, not diet, and maintain weight loss. And according to the National Weight Control Registry, which keeps an ongoing record of