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Lee Janogly. Only Fat People Skip Breakfast: The Refreshingly Different Diet Book
Only Fat People Skip Breakfast. Get Real – The Diet Book with a Difference. Lee Janogly
Table of Contents
The Binger’s Psalm
Chapter One There Ain’t No Fairy Godmother
A Long-term Approach
Get Real
Let’s Face It
Choosing to be Fat
The Problems
Using Food as a Reward
Self-esteem and Bingeing
Don’t be a Food Victim
Diet Stress
Don’t do Diets
The Solution. Be Accountable
Get Positive
Be Mentally Slim
Stop Lying
Conversation with Client
Chapter Two Who’s Conning Who?
How the Diet Industry Gets Rich
Slimming Aids
Creaming off the Profits
Beware Beauty Salon Treatments
Fad Diets
High-protein, Low-carb Regimes
So Why Diet?
Social Conditioning
Guilt
A Distorted Self-image
Media Pressure
The Triumph of Hope over Experience
The Binger
Changing Bad Eating Patterns
Body-image Versus Self-image
What We are Going to Do
Step 1: What is Your Specific Goal?
Step 2: How Do You Intend to Measure Your Progress?
Step 3: Devise an Eating Plan
Step 4: Assess the Obstacles
Step 5: Define Your Goal in Short, Measurable Steps
Step 6: Be Accountable for Your Actions or Nonactions
Step 7: Lose the ‘Diet’ Mentality
Chapter Three The Sugar You Eat is the Fat You Wear
My Story
Sugar: the Facts
Sugar Marketing
Junk Food Can Cause Health Problems
Sugar Addiction
What Sugar Does to Your Body
Hypoglycaemia
The Glycaemic Index
Balancing Your Blood Sugar
Banish Tooth Decay
Chocolate – the Ultimate Comfort Food
The Beer Gut
Syndrome X
When Size Does Matter
Health Implications of Syndrome X
Break Free from the Sugar Trap
Making the Decision to Change
30 Days to Make a Difference
Case Study
Conversation with New Client, Sara, who Weighs 14 stone II pounds
Chapter Four Your ‘Living Slim’ Eating Plan
Choosing the Right Foods
A Flexible Eating Plan
Rule I: Cutting out Sugar
Rule 2: All Main Meals Should Contain Protein
Rule 3: Limit Starchy Carbohydrates
Rule 4: Fill up on Fruit and Vegetables
Rule 5: Have Regular, Small Meals throughout the Day
Rule 6: Drink Extra Water
Rule 7: Alcohol – Friend or Foe?
Some Meal Suggestions
Big Salad at Lunchtime
For a change add:
Milk
Planning Ahead
Eating Out
Living Slim
Dealing with Temptation
Snack Ideas and Food Tips
Conversation with Client, Barbara, aged 56
Conversation with Client
Chapter Five You Either Get it – or You Don’t
Are You in Denial?
Exercise Denial
Why Do You Overeat?
Are You Addicted to Food?
The Link with Childhood Experiences
Identifying Your Trigger
Defiantly Fat
Changing for the Better
It’s up to You
Dealing with ‘Deprivation’
Making Realistic Choices
Make the Commitment
Formulate a Plan
Have a Specific Strategy
Be Realistic
The Body Mass Index
There’s no Hurry
Eat Slowly
What are You Thinking?
Positive Affirmations
Get the Picture
Control
Banish the Brainwashing
Telephone Conversation with Client
Chapter Six Exercise – No Sweat, No Point
Get up and Do it
Have You Got Time Not to Exercise?
Why Exercise Works
Strength, Suppleness and Stamina
Strength
Suppleness
Stamina
The Feel-good Factor
How Much Exercise do I Need?
What Type of Exercise Should I do?
Aerobics Classes
Effective Exercise
What Happens if I Stop Exercising?
These Shoes Were Made for Walking
Take a ‘Step’ towards Fitness
Other Facts about Exercise. Healthy Bones
Weekly Full Workout
The Time Frame for Success
Case Study
Conversation with Client, Gina, aged 38
Chapter Seven You Don’t Take Orders from a Biscuit
Being in Control
Just Say ‘No’
Strategies for Success
Dealing with High-risk Times
Dealing with Stress
Dealing with Cravings
Don’t Take the First Bite!
Visualization
Change Your Inner Voice
Distractions
Dealing with Tricky Situations Eating Out
Entertaining
Holidays
Dealing with Your Family. Couch-potato Husbands
Kids’ Mealtimes
Learn from Your Children
Dealing with Your Mother
Dealing with Fear
Dealing with Forward-projection Anxiety
Case Study
Case Study
Dealing with Guilt
Case Study
Case Study
Dealing with ‘What If?’
Dealing with Comfort Eating
Try a Different Outlook
Telephone Conversation with Client
Conversation with Client
Conversation with Client, Sandra, aged 57
Chapter Eight You’ve Lost it—Now Keep it Off Forever
Why the Weight Goes Back on
The Fad Diet
The Occasion Came and Went
Christmas
Having a Baby
Aiming Too Low
The Plateau
Too Rigid Diet
Regular Patterns of Eating Disrupted
Addicted to Dieting
Changed Circumstances
Stopped Exercising
Unhappy Being Slim. Case Study
Back to Old Habits
The First Three Weeks
Keep a Food Diary (Just do it—OK?)
Eat Every Three Hours
Beware of the Sugar-trap
Get Active
The Days Go By
Resisting Temptation
Staying Positive
Rewards and Penalties
The Weeks Go By
Avoid the Scales
Stay in Control
Hitting the Dreaded Plateau
Audit Your Wardrobe
The Months Go By
Managing a Relapse
Six Months Go By
Time will Tell
The Years Go By
Being ‘in Recovery’
Dealing with People’s Reactions
So You’re Slim—So What?
You Always Have a Choice
Conversation with Client
From Me to You
The Binger’s Prayer
Copyright
About the Publisher
