Total Body Diet For Dummies
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Retelny Victoria Shanta. Total Body Diet For Dummies
Introduction
Part I. Getting Started with the Total Body Diet
Chapter 1. Talking Total Body Wellness
Chapter 2. What Is the Total Body Diet?
Chapter 3. Managing Your Waistline and Beyond
Chapter 4. Designing a Total Body Diet–Friendly Kitchen
Part II. Total Body Diet Rules
Chapter 5. Foods for Total Body Balance
Chapter 6. Focusing on Calories and Portion Size
Chapter 7. Move, Move, Move: Understanding the Importance of Exercise
Chapter 8. Assembling Your Total Body Diet Team
Part III. Total Body Diet Recipes
Chapter 9. Breakfasts
Chapter 10. Lunches
Chapter 11. Dinners
Chapter 12. Desserts and Snacks
Part IV. Getting Mindful the Total Body Way
Chapter 13. The Ins and Outs of Mindful Eating
Chapter 14. Mindful Eating for Every Occasion
Part V. The Part of Tens
Chapter 15. Ten Tips for Sticking to the Total Body Diet for Life
Chapter 16. Ten Tech Tools for the Total Body Diet
Chapter 17. Ten Ways to Stay Active
Chapter 18. Ten Tips for Keeping the Weight Off
Appendix. Metric Conversion Guide
About the Author
Dedication
Author’s Acknowledgments
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Отрывок из книги
Who doesn’t want to be healthy, fit, and happy for life? With two out of three American adults being overweight or obese, weight loss is a common goal for many people to stave off health problems and poor quality of life. Many diets promise weight loss but only deliver temporary results – there’s a need for a new approach. Losing weight isn’t just about what you eat; it’s also about your mental state, as well as your physical activity over the long term. It’s your total body that counts!
In today’s fast-paced society, instant gratification is highly sought after. So, people often overlook the slow steady changes that have proven to be the most effective for lasting results. Fad diets may prove effective over the short term, but they don’t address the underlying reasons for weight gain, such as poor food choices, mindless eating, and/or lack of physical activity.
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According to research in Health Psychology (2012) conducted by Brian Wansink, PhD, and his team at the Cornell Food and Brand Lab, if food had “stop signals,” portion controlling food amounts would be a lot easier. In their study, 98 students were recruited from the University of Illinois and Pennsylvania State University. The students were given stacks of potato chips to munch on during a movie in class. Some had red dividers (or a tomato basil chip) placed within the chips (at every 7th chip and every 14th chip) and others just had yellow chips. The findings showed that the subjects who had dividers ate 50 percent less than the ones who didn’t – about 250 calories less! Plus, the ones with dividers knew how many chips they ate – within 1 chip, whereas the others underestimated how much they had eaten by 12.6 chips!
What does this study reveal about knowing when to stop eating? Cues to stop eating are very effective. These cues can include things such as:
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