Total Body Diet For Dummies
Format: PDF / Kindle (mobi) / ePub
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.
(BMI), which is measure of your height-to-weight ratio. You can calculate yours at www.nhlbi.nih.gov. The best part about keeping tabs on your waist circumference is that it can keep you honest with how you’ve been eating and drinking. Plus, if you need to get more active or change up your exercise routine the inches don’t lie. When planning your regular waistline check-ins, strategize the timing. Whether you’re a man or a woman, the best bet is to take your measurement in the morning, right
turkey sausage (low-sodium varieties, if available), whole eggs or egg substitutes, raw or unsalted nuts, nut butters, seeds, beans and bean spreads like hummus, and soy-based meat alternatives, such as soy sausage or crumbles Whole grains: Oats, whole-wheat bread, brown rice, whole-grain wraps, and quinoa Colorful vegetables: Bell peppers, spinach, onions, tomatoes, broccoli, asparagus, and carrots Sweet fruits: Apples, berries, cranberries, dates, figs, grapefruit, mango, melon, oranges,
up in the morning with a mindful eating mindset. By starting the day with a game plan — consisting of structured meals and snacks — and envisioning what the day’s events may bring, you’ll make mindfulness part of your everyday life. Here are some simple ways to put on your mindful eating cap: Before your feet hit the floor in the morning say a mindful eating mantra (a simple phrase or sentence to keep you present in the moment of eating). For example, your mantra can be as simple as, “I am
Emotional triggers that day that lead you to overeat (for example, “I was on a tight work deadline so I ate an entire bag of salt and vinegar chips at my computer; didn’t feel great about that choice later, but it didn’t define my day”) Now grab a notebook, scrap of paper, or your smartphone and jot it down. If you write it down, you won’t forget it — and chances are, you’ll learn a thing or two about yourself! Budgeting for Extras As part of your calorie accounting measures, your Total Body
nutrition services to treat chronic conditions, illnesses, or injuries. Community-based dietetics practitioners provide health promotion, disease prevention, and wellness services. Learn more at www.eatright.org. Dedication I dedicate this book, first and foremost, to my children, Grant and Samantha, whose precious tummies and minds I try to feed well every day. You make living fun! Plus, my husband, Scott, who offers me worlds of wisdom, encouragement, and a daily dose of sweet reality. You