Читать книгу Diabetes Weight Loss: Week by Week - Jill Weisenberger - Страница 2
ОглавлениеDirector, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Editor, Courtney Rutledge; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Drop Cap Design; Illustrations, KTB Studios, LLC.
©2012 by the American Diabetes Association, Inc.® All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.
Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.
The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).
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American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311
DOI: 10.2337/9781580404549
Library of Congress Cataloging-in-Publication Data; Weisenberger, Jill. Diabetes weight loss-- week by week : a safe, effective method for losing weight and improving your health / Jill Weisenberger. p. cm. Includes bibliographical references and index. ISBN 978-1-58040-454-9 (pbk.) 1. Diabetes--Diet therapy. 2. Diabetes--Exercise therapy. 3. Weight loss. 4. Self-care, Health. I. Title. RC662.W37 2012 616.4’620654--dc23 2012003694 eISBN: 978-1-58040-451-8
CONTENTS
Introduction: Getting Started Prepare to Be Successful Weigh In Set SMART Goals
Part 1: The Basics in 16 Weeks
Week 1: Calories Rule Be Aware. Be Very Aware High Carb or Low Carb? Start Moving Medication Check
Week 2: Pick a Weight-Loss Goal What Is Healthful Eating? Plate Method Decipher a Food Label: Portion vs. Serving Size Monitor Blood Glucose Often
Week 3: Eat Breakfast Use a Small Dish Keep Moving Reflect on Your Food Record
Week 4: Eat Water-Rich Foods 400-Calorie Lunches Fat-Free Isn’t Free Reward Yourself
Week 5: Food Swaps To Change or Not to Change Build Muscle Pantry Raid
Week 6: Make Excuses to Exercise Halt Negative Self-Talk Cook It!
Week 7: Tame Nighttime Nibbles Reset Your Routine Revisit Your Food Record
Week 8: Know Your Hunger Fill Up on Fiber Fiber in Your Food Eat Out What to Eat When Eating Out For More Information
Week 9: Size Matters Pack a Sack Checking In with Exercise
Week 10: Bulk Up Your Meals Stay the Course on the Weekends To Drink or Not to Drink?
Week 11: It’s Party Time! Your Progress Report Sugar-Free Foods Hit the Hay
Week 12: Put Snacks to Work Beat Hunger without the Carbs Conquer Cravings Distract Yourself
Week 13: Have Meal Replacements Handy Practice Eating Mindfully Reevaluate Your Exercise Routine How to Pick a Personal Trainer How to Pick a Gym
Week 14: Make Water Your Go-To Drink Jazz Up Your Meals Identify Binge Eating
Week 16: What’s on Your Plate? Ask for Help
Part 2: Focusing on the Long Term
Month 5: For the Long Haul: Stay Out of a Food Rut Address Stress
Month 6: For the Long Haul: Limit Saturated and Trans Fats Seek Out the Good-for-You Fats Busting through Plateaus
Month 7: For the Long Haul: Be Sodium Savvy Remember Your Progress Report
Month 8: For the Long Haul: Keep Your Heart Healthy Just Say No!
Month 9: For the Long Haul: What Will You Gain from Whole Grains? What Are Whole Grains? Overcoming Obstacles
Month 10: For the Long Haul: Making Healthful Eating Affordable Beware the Health Halo
Month 11: For the Long Haul: Eating Well When Away from Home Make a Travel Plan Be Moderate
Month 12: Maintaining Your Weight Loss Stay Motivated
Appendix Weight-Loss Graph and Chart SMART Goals Worksheet Food Record Weekly Plate Method Planner Trouble Times and Places—A Record Trouble Foods—A Record Check It Score It My Progress Overcoming Obstacles—The HURDLE Method Sample Meal Patterns from the Dietary Guidelines for Americans 7-Day Menus Recipe Appendix
Countless people helped me conceive of this book and make it a reality.
First, thanks go to my patients, who have taught me about their lives,
struggles with their weight and food choices, and the strategies to their many successes. You all inspire me.
Thank you to all of the wonderful people at the American Diabetes Association, especially to Victor Van Beuren for your relentless support, guidance, and enthusiasm for this project and for always saying something that makes me laugh. To Greg Guthrie, thank you for tirelessly plowing through the details and being such a pleasure to work with.
Many colleagues have contributed to this book. Thank you, Wendy Jo Peterson, MS, RD, Rita Grandgenett, MS, RD, and Judy Doherty for creating such delicious and nutritious recipes. Thank you, Carly Sopko, RD, for helping with recipe testing and making it a fun week together in the kitchen. To Michelle Voss and Sarah Waybright, MS, RD, thank you both for your kind research support, creative minds, and attention to detail. Thanks go to many more colleagues around the country for generously sharing their skills and knowledge and for introducing me to their patients who are profiled in this book.
Nothing in my life would be worth doing without the support of my best friend and husband, Drew Weisenberger. Thank you for always putting me first and for treating me like a princess even though I know I don’t deserve it. To Erin and Emily, I thank you both for being terrific daughters and also for putting up with tasting the same recipes over and over and complaining very little. Thank you also for always saying that you are proud of me and for pushing me to do my best the same way I push you to do yours. To my four-legged best friends—Nikki, thanks for making sure I never sat still too long, and Cocoa, thanks for always keeping me company, no matter the time of day or night.
