AdvancePraisefor

What’sYourDietType?“Eating well and living healthily—though vital—does not have a one-size-fits-allprescription.HeatherK.Jones,byusingDietTypes,nowempowerseachofus—usingourownlanguageandlearningstrategies—togethealthy.Themarriageofpersonalitytypeanddietislongoverdue!”

—HileRutledge,CEO,OKA(OttoKroegerAssociates)

“Nomoreone-size-fits-alldiets!Thisbookgiveseverydieterwhatshereallyneeds:Apersonalized plan for weight loss—and the tools, tips and recipes that will help herreachhergoal.”

—PamO’Brien,ExecutiveEditor,FitnessMagazine

“Heather K. Jones’ upbeat and practical diet guide taps into the key to diet success:findingaplanthatfitsyouandyourlife!ReaderswillseethemselvesintheTypesJonesdescribes,discovertheirweightlossstrengthsandfinddoablesolutionstotheirspecificdiettrip-ups.Weallknowwhattodotolosethosepounds,Jonestellsyouhow.”

—ErinHobday,Diet&NutritionEditoratSELFMagazine

“Thiseye-openingbookwillhelpyouunderstandyourselfandyoureatinghabitsalotbetter. And that’s keywhen looking to find a long-term diet strategy that works foryou!”

—Lisa“HungryGirl”Lillien

DISCLAIMER

The Diet Type program is not designed to, and does not provide,medicaladvice.Thisbookanditsprogramareintendedasareferenceand informational volume only, not as a medical manual. The DietType program is not intended as a substitute for the advice and/ormedical care of your physician, nor is it meant to discourage ordissuadeyoufromtheadviceofyourphysician.Youshouldregularlyconsultwithaphysicianinmattersrelatingtoyourhealth,especiallywith regard to symptoms that may require diagnosis. Any lifestylechange should be undertaken under the direct supervision of yourphysician.Ifyouhaveanyquestionsconcerning the informationpresented in

thisprogram,oritsapplicationtoyourmedicalprofile,orifyouhaveany medical, nutritional, or psychological needs or constraints thatmayconflictwiththeinformationinthisprogram,youshouldconsultwith your physician before beginning the program. The Diet Typeprogram contains only the author(s) opinions, thoughts andconclusions.Again, it is foreducationalpurposesonly,andyou,andonlyyou,areresponsibleifyouchoosetodoanythingbasedonwhatyou read, hear, or see. Should you choose to make use of theinformation contained herein without first consulting a healthprofessional, you are prescribing for yourself, which is your right;however, the author(s) and publisher(s) do not assume anyresponsibilitywhatsoever under any conditions or circumstances foryouractionsandchoices.Youruseofthisprogramcreatesalegalandbindingagreementthat

youwill hold us harmless for any decisions youmake or harm thatmaycometoyourselforothers,directlyor indirectly.TheDietTypeprogram is purely informational, and how you choose to use thisinformationissolelyatyourownrisk.TheDietTypeprogramassumesno liability for anything thathappens as a result of youruseof this

program. Innoevent shall theDietTypeprogramor their affiliates,employees, agents, content providers, or licensors be liable for anyindirect, consequential, special, incidental, or punitive damagesrelatedtothecontentoranyerrorsoromissionsinthecontent.Thecasestudies,quotes,andbiographicalfactspresentedareactualand true-to-life, they are compilations of the thousands of patientinteractions, survey results, and direct interviews performed by theauthors. The names of all individualsmentioned in the case studieshavebeenalteredtoprotectprivacy.

TomyPlanner,Aaron.Withoutyourloveandsupportthisbook

wouldnothavebeenpossible.

—HEATHER

Contents

AcknowledgementsForeword:OttoKroegerIntroductions:

Heather’sStory:ADietPlayerMary’sStory:ADietFeelerDr.Redard’sStory:ADietThinker

PARTONE:YOURPERSONALITY

Chapter1:PersonalityandHealth

Chapter2:DiscoveringYourDietTypeQUIZ:FindYourDietType

PARTTWO:YOURDIETTYPE

Chapter3:TheDietPlannersTheDietPlannerPersonalityTheDietPlannerTroubleSpotsTheDietPlannerSolution

Chapter4:TheDietPlayersTheDietPlayerPersonalityTheDietPlayerTroubleSpotsTheDietPlayerSolution

Chapter5:TheDietFeelersTheDietFeelerPersonality

TheDietFeelerTroubleSpotsTheDietFeelerSolution

Chapter6:TheDietThinkersTheDietThinkerPersonalityTheDietThinkerTroubleSpotsTheDietThinkerSolution

PARTTHREE:YOURTOOLS

Chapter7:TheBasics

Chapter8:TheMeals

ClosingThoughts…AbouttheAuthors

SAcknowledgements

PECIALTHANKSTOAaronHaesler,TamaraGoldis,R.D.;BethSumrellEhrensberger,M.P.H., R.D.; Jennifer Curtis; June Eding; AnnaKrusinski;RyanTumambing;MaryWoodward;DanielleHazard;

Namita Davis; Deborah Cohen, M.H.Sc., R.D.; Lauren Clark, R.D.;AndreaAuLevitt;JanisJibrin,M.S.,R.D.;TracyOlgeatyGenslerM.S.,R.D.;JeanMarieMiscisin;CrescentiaMiscisin;ThereseSchaaf;TamelaMoore; Lori Brennan; Cyndi McClave; Mary Jones; Janice Whiting;LouiseKutz;DianeBlair;TimHallbom;KrisHallbom;MichelleFong;Marie Elizabeth; Paulette Briggs; Victoria Laluz; Manuel Gill; DaveEshe; Lisa Powers; Christine Troyano; Anthony Robbins; RichardBandler;DonLowry;EricaLowry;andMercyMedicalFoundation.A special appreciation goes to Otto Kroeger for his pioneering

efforts andexpertise in the ever expanding fieldof typologyand forwriting the foreword to this book; to Hile Rutledge, CEO of OttoKroegerAssociates;toallofthethousandsofpeoplewhoparticipatedin theweightmanagement survey and the participants ofMary’s “AColorful Approach to Weight Management” workshops, whocontributedtheiropinions,preferencesandpersonalityapproaches;tomanyofDr.Redard’spatients,whosenamescannotbementionedoutof confidentiality; and to my agent Janis Donnaud, for believing inthisbook.

I

Foreword—OttoKroeger—

F YOU’VE EVER been discouraged about keeping your weight incontrol…ifyou’veeverthoughtdietingsuccessfullyisahopelesscause…ifyou’veeverbeenoverfedwiththewrongfood…ifyou

are“fedup”withdietprograms…ifyouareconvincedthatdietsareintentionallymadetobecomplicatedanddifficultjustsoyou’llgrowweary and fail… then this book is for you.What’s Your Diet Type?confronts,simplifies,andovercomesalltheseissues,andwillgiveyouthehopeandencouragementyouneedtochangeyoureatinghabits,drop pounds, and live healthfully.How? By helping you find a dietmade just for your personality—yes: custom-made for your ownuniquepersonality.As an expert on the Myers-Briggs Type Indicator® (MBTI®) and

coauthoroffourleadingbooksonType:TypeTalk,TypeTalkAtWork,16 Ways to Love Your Lover, and Personality Type and ReligiousLeadership, I have travelled the world sharing my knowledge onpersonality and guiding people to an understanding of the waypersonality shapes everything they do. At presentations for personalandprofessionalgroups, Ihaveenabledparticipants totap intotheirown strengths and navigate theirweaknesses, so they could achievemaximumsuccess,nomatterwhattheirgoal.Thepowerofpersonalityappliestothegoalofweightloss,too.Our

personality is so integratedwithhowandwhatweeat that failure toengageourpersonalitypreferenceswhenwetrytocontrolourweightsetsusup forweightgain rather thanweight loss. It is like someonewho is right-handedbeing forced touse their lefthand; the result isfrustrationandwastedeffort.Thisbookinarefreshingandaffirmingwaychangesallthat.Inthe

first part of the book, a detailed overview of personality differenceshelpsusunderstandwhatourownpersonalnuancesareallabout,and

howtheyshapeourlives.Then,Heatherexplainshowyoucancreatea tailor-made eating and dieting plan that will work with yourpersonalstrengthsandcarefullyworkaroundyourweaknesses.Asyoulookcloseratyourstrengths,andbuilduponthem,youwillcometoan evenmore powerful understanding of how your natural physicalandpsychologicalmotivationsinfluenceyoureffortsatweightcontrol.Youwillberemindedthatstrategiesthatmayhavehelpedafriendormatemayevenworkagainstyou,becausetheyworkagainstyourownpersonal attributes. Though based on a rather complex personalitysystem,Heather’sfree-flowingstyleiseasytofollow,andshepresentsa variety of different dieting styles for each personality type. Withencouragementandsensitivity,sheisacceptingofslip-ups,and,atthesame time, presents strategies to help you get back on the path tosuccess.Heathercomplimentsherclosestudyofpersonalitytypeswithinspiredeatingstrategiesandworkoutplans.Withyoureffortstolinkwhoyouaretohowyoulive—andthatincludeswhatyoudoandwhatyou eat—andHeather’s inspired tips andplans, youwill attain yourgoal.Thisbookisjustthepartneryouneedonyourjourneytowardsgoodeating and healthy living habits—habits that work in syncwith theunique individual that youare.Youarewhat you eat, but youholdthepowertodecidehowyoueat,too.

OTTOKROEGERFairfax,VA,2008

Introductions

Heather’sStory:ADietPlayer

Beforewetakeacloserlookatwhoyouare,whatyourgoalsare,andhowwewillmakereachingthosegoalsapartofyourlife,I’lltellyoualittleaboutmyself.Iama registereddietitian,healthadvocate,weight losscounselor,

nutritionwriter,andfreelancehealthjournalistwhohasspentthelastdecade assisting people who struggle with weight management andfoodissues.IhavespentsevenofthoseyearsworkingfortheNutritionActionHealthletter, the nation’s largest circulation health newsletter.I’m also a nutrition consultant forTheBest LifeDiet by Bob Greene,who is Oprah’s personal fitness trainer. I am passionate about myhealth, and I make sure to get lots of exercise, eat my fruits andvegetables,getplentyofwholegrains,anddrinklotsofwater.But…I am also a foodie! A foodie is defined as “a person who has an

ardentorrefinedinterest infood.”Well, that’sme!I lovefoodandIlovetoeatfood.Infact,inhighschoolIwasvoted“thegirlwiththebiggest appetite.” That’s right. No run of the mill “most likely tosucceed” or “best smile” class superlative for me. Instead, I wasdesignated as the person who really, really likes food. And I do!Specifically,bacon.ILOVEbacon!Oh,andIdon’twanttoforgetpastaandcheese.DidImentionchocolateandcrèmebrulee?Thelistgoesonandon,andIamsureIwilladdmoretoitbeforetheyearisover—I love food somuch that I travel the globe just to trymore of it.Spanishtapas,Frenchpastries,andThaicurries,justtonameafew…YUM!Ialsolovetryingnewrestaurants,andI’vebeenknowntospendhours in specialty food stores, carefully selecting rich importedcheesesandfinechocolates to try. Ievenspentayearworking foragourmetcateringcompany,planningpartiesandmenusthatfeaturedincredibly fabulous and totally decadent dishes. I subscribe to Bon

Appétit, Gourmet, and Cooking Light, and I love the Bravo TV show“TopChef.”So just how does a registered dietitian and a self-proclaimed“foodie”managetocombineherpassionforhealthandfoodandstayhealthyandfit?Thisisagoodquestion—andonethatIamaskedALLthetime!Infact,itisthe“answer”tothatquestionthatinspiredmetowritethisbook.

TheAnswer

WhenwomenfindoutIworkintheweightlossbiz,thefirstquestionoutoftheirmouthsisusually,“sowhat’sthesecrettolosingweight,andkeepingitoff?”They’reconvincedIholdthekeytothekingdomofskinny-dom,andtheywanttoknowwhatIdo,howIdoit,howIcanhelpthem—fast!But the truth is, these women shouldn’t be asking me about me.Instead,theyshouldbeaskingthemselvesaboutwhotheyare.That’sbecausewhatworksformemaynotnecessarilyworkforthem.Simplyput:onesizedoesnotfitall intheworldofweightloss.Dietingandhealthylivingisnotamathematicalproblemwithonesinglesolution.Why?Becausehealthyexerciseandeatinghabitscanonlybeattainedbythepersonwhoisstrivingforthem,andwhoeverthatpersonis,heor she is totally unique. Thatmeans they need a dieting and eatingapproachthatisasuniqueandspecialastheyare.Think about it: we all have different personalities, with specificpreferences and priorities, thoughts and feelings, andways of doingthings.Itonlymakessensethatwewouldrequireourown,one-of-a-kind,eating,exercising,anddietingplan,too.For example, while a free-flowing, flexible diet approach thatprovideslifestylesolutionsforpeoplewholive“inthemoment”worksbest for my personality (I’m a Diet Player), some would find thisloosey-gooseyplancompletely frustratingandunworkable.Trying toloseweightinawaythatdoesn’tmatchyourpersonalityisliketryingtosqueezeyourselfintoapairofshoesthataretwosizestoosmall:it

takes more work than it should, it’s very uncomfortable, and youwon’tbeabletogetanywhere!Sohowdoyoufindthehealthyweightlossmethodsthatworkfor

you?Byworkingwithyourpersonality!

WhatMyMotherTaughtMe

The idea that we don’t all come from the same cookie cutter issomethingIwasintroducedtoatanearlyage.Inadditiontomakingsureme andmy two sisters ate well (fresh fruits instead of frostedcereal, crisp veggies instead of chips, and no soda)my “supermom”also encouraged us to be healthy on the inside by exploring ourinnermostselves.WhenmysistersandIwereteenagers,mymom(aDietFeeler)cameacrosstheMyers-BriggsTypeIndicator(MBTI®)inone of hermany self-help psychology books. Formymom, thiswastheperfecttooltohelpguideherdaughterstowardsbecoming(inherwords) “authentic individuals.” So she promptly got us to take thequiz.Butwedidn’tnoticethatwewereonajourneyofself-discovery—weweretoobusyhavingfun!TheMBTI®assessmentwas thrillingandexciting tousbecauseso

much about our personalities was right there in the book. It wasalmostlikehavingamindreader!Mysisters,mymomandIwouldsitaround for hours, gleefully describing our quirks to each other anddiscussingourpersonalitytypes.But the MBTI® was, and is, more than just fun and games.

Personality typing isapowerfulandrespectedmethodof identifyingandunderstandingaperson’strueandinherentnature.Itisbasedonmorethansixtyyearsofscientificresearch,anditisthemostwidelyusedpersonalityexaminationintheworld.So when I decided to take a closer look at the key to effective

weightloss,IautomaticallyturnedtowhatIknewaboutpersonality.

TheMBTI®Connection

WhenIbegancombiningmyknowledgeofnutritionwiththeconcepts

of personality typing (I’m a certified MBTI® administrator) andcustomizing my diet advice, the results were astounding! I learnedthat certain eating and exercise strategiesworked sowell for othersthey were almost effortless—while others failed completely. I knewthatthesevastdifferencesmeantIhadhitonsomethingpowerful.Soon,Ireachedouttotwoofmyfavoritepersonalityexperts,Mary

Miscisin and Ed Redard, for their take on the personality/dietingconnection. As it turns out, I couldn’t have picked more perfectcontributors.Mary Miscisin, the author of Showing Our True Colors, is a

personality specialistwho regularlypresents atnational conferences.During her presentations, Mary had been grouping her workshopparticipantsaccordingtofourpersonalitystylesandthenhavingthemdesigntheiridealweightmanagementcourse.WiththeexpertiseofEdRedard,a familypracticephysician, theywerealreadyexploring thepersonalityandweightlosslink.

TheResearch

Participantseagerlyresponded toMary’s interactivepresentationsonpersonality patterns and weight loss, and Mary and Dr. Redarddevelopedasystemsothattheycouldrepeatpersonality/weight lossstrategies in session after session. As they further customized eachparticipant’s plan to their personality, the positive results increasedevenmore.Afterseeingsuchincredibleresultswiththeworkshopparticipants,

Dr.Redardbeganusing the concepts inhis practice tohelppatientswithweightmanagementchallenges.First,hedesignedasurveythathelpedhim identify thepatient’spersonality typeandhistoryofdiethabits. Then, he used this information to customize “dietprescriptions.” Once again, the results were amazing. Patients forwhomnothinghadeverworkedweresuddenlymakinghugeprogress.Together, we decided to take it even further. Focus groups were

held at local bookstores to test the validity of Dr. Redard’s “dietprescriptions.”Professionalsandcolleagueswere interviewed,anon-line version of the original survey was designed, and over 6,000

responseswerereceived.Theresult?Ourresearchconfirmedthateachpersonality style had very different approaches to managing theirweight, and that knowing this is the key to finding the bestway toloseweight,eathealthy,andfeelgreat.There isnowayaroundit—youhavetoworkwithyourselfifyouaregoingtowintheweightlossbattle!Type and temperament experts such as Otto Kroeger had already

been gathering data about different personalities’ approaches toweight management, and fitness and nutrition professionals (likemyself)hadbeenmatchingupclients’personalitieswithexerciseanddieting recommendations for years. Yet, out of the hundreds of dietbooksonmyshelves,notonemadethisimportantconnection.Mary,Dr.Redard, and I realizedwewouldbe the first towrite abookonthisimportanttopic.Thebookyouareholdinginyourhandsrightnowisbackedupby

actualcasestudies,andfeaturesquotesandstoriesfromrealpatients(the names of all individuals have been altered to protect privacy).Thefactsandpersonalityinsightsarecompilationsofthethousandsofsurveyresultsandone-on-oneinterviews.Thisbookisanidealtoolforyoutousetounlockthepowerofyourpersonality,andachieveyourweightlossandhealthylivinggoals—forlife.Sowhatareyouwaitingfor?Let’sgetstartedonmakingthisbook

workforyou!How?Allyouneedtodoisansweronesimplequestion.

TheQuestion

What is thequestion thatholds thekey to success? It’s so importantthatitisthetitleofthisbook…itis:What’sYourDietType?AreyouanorganizedandresponsibleDietPlanner,anadventurous

andadaptableDietPlayer,apassionateand idealisticDietFeeler,oran intellectual and independent Diet Thinker? Just take the simplequizinside,basedontheMBTI®,andyou’ll findyouranswer.Then,youcantapintothepowerofyourpersonalitytoachievetheweightgoalsyoudesireanddeserve,helpyoufightdisease,increaseenergy,

andfeelgreat!The insightful personality profiles, customized weight loss adviceandplans, lifestyleguidance,and real case studieswillguideyou tosuccess. You’ll learnwhat everyDiet Type needs to knowabout thebasicsoffood,nutrition,andweightloss,enablingyoutomakewiserdailyfood,nutrition,andfitnessdecisions.Nomatterwhoyouare,thisbookiswhatyou’vebeenwaitingfor!Whetheryou’reanewmomstrugglingtotakeoffthebabyweightorabusycareergal lookingforquicksolutions,whetherthis isyourfirsttry at weight control or your 100th, whether you want to lose 5pounds, or 50, whether your goal is weight loss or weightmaintenance…thisbookwillequipyouwiththepowerfulinsightandnecessaryanswersyouneedtoloseweight,gethealthyandfeelgood—forever.

What’sYourDietType? isnotaboutgoing“on”a restricteddiet,

cutting out the foods you love, or depriving yourself. It’s about

implementinghealthysolutionsandmakingcomfortablechanges

thatfiteasilyintoyourlife,andthatwillworkforlife.

What’sYourDietType?will…

Show you how your personality affects the way you eat,

exercise, and approach weight loss so you can take back

control.

Teach you the habits, mindset, and challenges of your

personality so you can overcome them with workable and

sustainablelifestylesolutions.

Showyouhowtotakeadvantageofyouruniquestrengthsso

youcanreducestress,feelbetter,andtrulyenjoyahealthier

wayofliving.

Helpyoudevelopyourpersonal,one-of-a-kind lifetimeplan

so you can look your best—and finally get back into your

“skinny”jeans!

Mary’sStory:ADietFeeler…inherownwords

Like a lot of women, my weight did not become an issue until Ibecame a mother. However, it wasn’t losing weight right after mydaughter was born that tripped me up (I got lucky and lost thatrelativelyquickly).Infact,itwasn’tuntilmydaughterwasfiveyearsoldthatthe“babyweight”caughtupwithme…literally!IsteppedonthescaleandrealizedthatthenumbermatchedmyweightwhenIwasninemonthspregnant.Myweighthadslowlybeenincreasingovertheyears,butitwasn’tuntilthatmomentthatithitme.Forthefirsttime,IlookedinthemirrorandreallysawhowmuchweightIhadgained.Itwas the Eighties at the time, and “low fat”was the diet of themoment. So I cut all fats frommydiet:no cheeseonpizza,no sourcreamonbakedpotato,nobutteron toast.As the fatonand inmyfood decreased,my appetite increased. So I turned to delicious, fat-freebakedgoods.Ithought,“aslongasthere’snofat,it’shealthy!”asIpolishedoffacinnamonswirlpastryandanapplestrudel.Iwasanavidlabelreaderwhoonlylookedatonething:thefatcontent.Inmymind,lessfatmeanthealthier.Butallthatlabel-readingandcarefuladherencetothefat-freewastonoavail. Infact, Igainedfivemorepounds!Ontopofthat,Iwasconstantlyravenousanddrainedofenergy(ofcourse therewasonlyway to replenish that energy—more sugar). As the numbers on thescale got higher and higher, I started getting migraines. I feltcompletely out of control, and the situation took its toll on my

emotions as I berated myself almost constantly about how awful Ilooked.I finallyadmitted that Ihad togethelp.So Idecided toconsultahypnotist. I wanted him to make me hate sugar! But he refused tohypnotizemeuntil Isawadoctor.Andit’sagoodthinghedid.Thecheck-uprevealedthatmybloodsugarwassolowthatIshouldhavebeeninacoma!ItturnsoutIhadcreatedaviciouscycleofconsuminghighquantitiesofsugar,gettinganinsulinrushthat,onceitcrashed,pushed my blood sugar even lower and made me crave even moresugar.Mydoctorputmeonadietofsixsmall,highproteinmeansaday—withfat!Heexplainedthatthefatslowstheabsorptionofsugarintomybloodstream,andthatitwasanecessityinorderformybodytofunctionproperly.Almostimmediatelyafterchangingmydietpermydoctor’sadvice,my headaches dissipated and my energy returned. I felt sorejuvenated! And soon enough, I started losing weight—the healthyway.Fascinated by the drama I had endured, I decided to pursue aBachelor’s degree in Fitness. Because my emotions had been sointertwinedwithmyweight lossstruggles, IalsodecidedtoobtainaMaster’s in Behavior Change. After graduation, I began teachingweight management classes. I noticed that, often, a behaviormodificationtechniquethatwouldworkforoneperson,wouldfailforanother. Why, I wondered? The question continued to haunt meduring my work as aWellness Program Coordinator and Universityhealthinstructor.Then,oneday,IattendedaNationalWellnessConferenceandwasintroducedtotheconceptsoftemperamentandpersonalitythroughasessioncalledTrueColors©.Iwashooked!Soon,Ibecamecertifiedtoteach the True Colors© program so that I could share it witheveryone.Atthesametime,IcontinuedresearchingtemperamentandbecameaqualifiedMyersBriggsTypeIndicator®administrator.Withthisnewknowledge,IfinallyfeltthatIunderstoodhowapersonalitytypecanaffectweightmanagementandweight loss.Thiswaswhyamethod that is effective for one person, doesn’t work for another! IincorporatedwhatIhadlearnedintomyownlifeaswellasintomy

classes,and,overtime, Isuccessfully“followed”mypersonality type(I’maDietFeeler)toahealthylifestyleandahealthyweight.In2001,mybook,ShowingOurTrueColors,waspublished.Bythistime, my associate, Ed Redard, was also certified to teach TrueColors©.Heintegratedtheconceptsintohismedicalpracticetohelppatients unlock their own personal motivation to lose weight.Together, we researched and collected information about TrueColors©anditsimportantroleinweightloss.Oneday,wereceivedacallfromHeather,whoinformedusthatshewanted to write a book about temperaments and successful weightloss, and that shewould like to feature our research andutilize ourexpertisetomaketheprojectassuccessfulaspossible.Itwasobviousthat combining our talents would lead to a powerful and effectivebookandthatsharingourknowledgewouldbeincrediblyrewarding.SowejoinedHeatherincreatingWhat’sYourDietType?Now,it’suptoyoufinishthestory!For you are themost important part of this book. You will bringyourownuniquecircumstancesandpersonalitytraitswithyouonthisjourney.Alongthewayyouwilldeepenyourunderstandingofhealthyeatinghabits,andcometoknowyourselfbetterthanyoueverthoughtpossible. Finally, youwill be able to takewhat youhave learned toachieve, and maintain, your ultimate goals—whether it is losingweight,eatingwell,livinghealthy,orlookingandfeelinggreat.Before you begin your journey, think about what you want toaccomplish.Gotit?Now,prepareyourselffortheadventureofalifetime!

Dr.Redard’sStory:ADietThinker…inhisownwords

As a practicing physician, people have come to me with countlessquestions.Still,therearetwoquestionsthatcomeupagainandagain—“howdo I loseweight?”and“howcan Ikeep itoff?” Ifyou think

aboutit,thequestioncouldalsotranslateto“howdoIchangeforthebetter, and how can I stick with it?” People are often surprised toknowthatItoo,havebeenhauntedbythesequestions.Atayoungage Ihad thedistinctawareness that Iwas “different”than the rest of the kids at school. I found playing with othersstressful, and found more joy looking at blades of grass through amicroscope, or studying the clouds and weather patterns. Lookingback,IcanseethatIwassimplya“geek”intraining,butbackthenitwasconfusing,uncomfortable,andevenoutrightdepressingtobelieveI was so different. Although my teachers praised me for myintellectualaccomplishments, itwasa shallow reward. Iwouldhavegivenanything tobe likeoneof the coolkids, to fit in.Nowadays Iwouldhaveprobablybeenlabeledasclinicallydepressed,butatthattimeallIcanrecallisfeelingaprofoundemptiness.Around the 5th grade I began to fill this void with food. Eatingwould almost miraculously take me into momentary bliss, meltingaway my troubles and filling the emptiness. The only problem wasthatfoodonlyfilledthis“emptiness”temporarily.UsingmyscientificmindIgeneratedauniquesolutiontothisdilemma.Eatmore,andeatmoreoften—andtoacertainpointthisstrategyactuallyworked.Theonly problem was that this strategy had some unexpectedconsequences.By the sixth grade Iweighed200pounds, andby theseventhgradeIweighedover250pounds,woresize44pants,andhadpicked up the habit of hiding food (in my locker, under my bed,around the house). Although I intellectually understood that eatingwasn’tgivingmewhatIreallywanted,itwasamethodtohappinessIfeltcompetentinperforming.Food would have been a perfect solution if it weren’t for thosenaggingsideeffects: stretchmarks, tiredness,andbeingscorned,putdown, andmade fun of by all of those “judgmental people.” It hasbeen said that changehappenswhenwhere you are ismorepainfulthanwhereyouneedtobe,andsoitwastrueforme.Inamomentofclarity I understood that theremust be an answer, theremust be asolution,andtheremustbeamethodtoloseweightand“fitin.”SoofftothelibraryIwenttoreadandresearchallthecurrentdietbooks. I immediately began to implement their suggestions and

exerciseplans,whilekeepingachartofmyprogress. ItwasactuallyeasierthanIhadthought—in4monthsIlost40lbsandbytheendoftheyearIhadlost60lbs.Entering college proved to be another difficult time in my life.Althoughmyweightwasnowdownto185pounds,IwasstillfeelingthatnaggingsensethatIdidn’t fit in, thatIwasdifferent. I thought,“wow, I must still be overweight!” Since dieting and exercise hadworkedsowell in thepast, simplydoingmoreof it shouldhelppullme out of my slump, right? Well, it seemed logical at the time. Iinstitutedmyplanbyuppingmyrunningmileage,skippingbreakfastandlunchandonlyeatingasaladfordinner.Myweightplummeted,levelingoutat160pounds.Iwastired,couldn’tconcentrate,andhadfrequentheadaches,butat least Iwasthinner…andthinnermeantIwould fit in, peoplewould likeme, and Iwould feel normal. But itbackfired.Myroommateswereconstantlyaskingif Iwasalright,myparents feared I had contracted a serious disease, and my brotherjokedthatIwasgoingforthe“hostagelook.”OnedayIhadpicturestakenformymedicalschoolapplicationandwhenIfirstsawthem,Iwashorrified.Ihadseenmyselfinrecentpictures,butIhadn’treallyseenmyself. In thesepictures Idid indeed lookemaciated, Idid looksick.Inareflectivemoment,IrealizedthathowandwhatIatewasn’ttheanswer,andneitherwashowmuchexerciseIdid…therejusthadtobeanothersolutiontothisdilemmaandIwasgoingtofindit!Iheadedbacktothebookstore,althoughthistimeIdidn’tgotothediet section, Iwent to theself-helpsection instead. IpickedupYourErroneousZonesbyWayneDyer,AGuide toRational LivingbyAlbertEllis, and many others. I found many of their ideas useful andaccurate, but it wasn’t until my first year of medical school that Ireceivedtheself-helpIreallyneeded.ThatyearwetooktheMBTI®,and it turned out to be the answer I was looking for. The MBTI®revealedthatIwasanINTP,whichtranslatesintoaDietThinker.AsIread the lengthy description of my type, it was as though I wasreadingmy own diary! It was like someone had been followingmearound for the last 20 years, describing what was going on in myhead! I amnot exactly surewhy,but at thatmomentmy search for“self” ended. I finally realized that all of my idiosyncrasies did not

makemeabnormalordeficient,itwasjustwhoIwas.Now I amnot sure that you’ll have the same sort of life-changingexperiencewhenyoudiscoveryourspecificDietType.Butonethingiscertain—you are not alone. Whatever your diet history has been,whatever successes or failures you may have had, there are otherpeople in this world that have had similar experiences. Moreimportantly, there are others that have had similar experiences andstillachievedtheresultstheywanted.Forme,thiswastheadditionalpower of Diet Types—that I wouldn’t have to struggle through thisalone,andthatIcanbenefitfromthewisdomofthosethathavegonebeforeme—andsoitisforyoutoo.WiththetoolsandinsightsIhadlearnedfrompersonalitytyping,maintainingmyidealweightbecamelessofastruggleandinsteadfeltmorelikea“project”Imanagedonadaily basis. Insteadofweight control feeling like struggling to catchthelastgaspofaironasinkingship,itbecamemorelikebalancingacheckbook—makingsurethateverythingwasinorderandbalancedatthe end of the day. Sure, at first that checkbook just had to bebalancedbybedtime;butastimewentonitwasokayifIwasafewcents over or a few cents under because, over time, things became“reconciled.”My natural curiosity propelled me on a journey to discover evenmore tools that could facilitate change, even in “resistant” people. Ibecame a Master Practitioner of Neuro-Linguistic Programming,EricksonianHypnosis,acertifiedTrueColors©Trainer,andacertifiedMBTI®administrator.Throughusingthesetoolsforthepast20yearsinmedicalpracticeandbyobservingthousandsstruggle,gaincontrol,and then obtain their weight goals, I can tell you a few things forcertain: that you are not wrong, broken or even unique in yourcircumstance;that,inherentinyourpersonality,youalreadyhavealltheresourcesyouneedtoachievetheresultsyoudesire;thatyoumayhave “failed” in the past does notmake you a failure, but has onlygiven you valuable information to helpmake your next effortmorelikelytosucceed;thatachievingyourweightgoalisnottheend,butthebeginningofawholenewadventureinyourlife.Thehopeandgoalofthisprogramisthatyounotonlyachievetheweightyouwant,desire,anddeserve,butalsothatyouusethetools

you are about to learn to become an evenmore happy, giving, andproductive person of this world—and have fun doing it! I have theutmost respect for you for joining us on this journey. I know frompersonal experience that your determination, courage and tenacitywillbewell rewarded. Ihopeourpathscross soonsoyoucanshareyoursuccess!

PARTONE

YourPersonality

CHAPTER1PersonalityandHealth

TheSkinny

Have you ever wondered why some women have no trouble beinghealthy and maintaining an ideal weight, while others run in circles,going from one new diet, exercise gimmick, or weight loss fad toanother? Do some women have more motivation, willpower, ordetermination than others? Have some uncovered the mysteriousmetabolicsecretforstayingthinandtrim?Orcansomeluckyladieseatanddrinkwhatevertheywant,withoutevergainingapound?What“secret”dothesuccessfulwomenhavethattheothersdon’t?Here’syouranswer:thewomenwhosucceedhavesimplydiscoveredwhich

weightlossapproachesandhealthylifestylesolutionsworkforthemandtheirownuniquepersonalities.Ourpersonalityaffects all facetsofour lives—from the subjects that

welikeinschool,tohowweactinsocialsettings,totheprofessionsandcareerswe find fulfilling. It alsodetermineswhy somedietandhealthapproaches work for us, while others fail. While one person enjoyscounting calories orpoints, another cringes at the idea.Whereas somelike the flexibility of food choices, others overeat when they’re facedwith too many decisions. That’s why a weight loss approach that’shelpful for your sister, neighbor, best friend, or coworker won’tnecessarily work for you. It’s not your metabolism, your genetics, oryour love of pasta that’s getting you off track and keeping you fromlosingweight.Yousimplycan’tsucceedataweightlossapproachifyourownuniquepersonalitydoesnot“syncup”withthatparticulardiet.Andwhileyoucan’tchangeyourpersonality,youcanchangeyourstrategy!

THERIGHTWAY

Yearsofresearchandobservationbymyselfandmyco-authorshave

shownthatovercoming thediet/dietermismatch iskey.When the

“right” approach is matched with the “right” person, success is a

sure thing.Therightapproachwillendyearsofyo-yodietingand

weight loss struggles. The right approach will work with your

scheduleandcomplimentthewayyoulive.Therightapproachwill

takeadvantageofyourstrengthsandhelpyoubuildhealthyhabits

thatwill fiteffortlessly intoyour lifestyle.The rightapproachwill

work foryoubecause itwillbepersonally fulfilling toyou.Simply

put:therightapproachwillwork.

What’saDietType?Diet Types are based on the classification of personality types used inworkplacesandclassroomsaroundtheworld.Justaseachoneofus iseitherrightorleft-handed,everyonehasaninbornpersonalitytype,andalthough our capability to change and evolve physically, emotionally,mentally, and spiritually is limitless, our inborn personality type doesnotchangesignificantlyoveralifetime.

All“Diets”areNotCreatedEqualSododifferentpersonalitiesneeddifferent foods?Do someDietTypesneedtoeatmorewholegrainswhileothersshouldavoid,say,beansandcitrus fruits? Or should one Diet Type fill up on protein, while foranotherit’scarbohydrates?Absolutelynot!Whilemanyweightlossplanswantyoutobelievethateatingspecificfoodsorcombinationsofnutrientswillhelpyouloseweightfasterandburnfatmoreefficiently,orthatdifferentfoodsworkbetterfordifferentpeople depending on their physiological make-up, the truth is that a

goodweightlossplanwillteachyousoundnutritionbasicsandhowtoincorporatethemintoyourlifestyle.Youneedtoseekoutanapproachthatisnotonlyhealthy,butalsoagoodfitforyoupersonally.

HowtoReadThisBookPeoplewillreadthisbookindifferentways.Somemightreaditfromthefirst page to the last,while otherswill turn directly to their ownDietTypechapterand ignoretherest.Andstillotherswill justskiparoundand read at their pleasure—after all, this book is packed full of goodstuff!Ultimately,yourchoicedependslargelyon(yup,yougotit!)yourpersonality. It’s a good idea to read this bookwhatever way you feelmostcomfortable,however,onethingisanabsolute“must”ifyouwanttogetthemostoutoftheimportanttoolyouholdinyourhands.NomatterwhatyourDietType,youmustreadTheBasicsinChapter7. The endless supply of contradictory diet and health books on themarket today, the influxof confusingnutrition advice—alongwith theplethora of diet pills, patches, gimmicks, and fads—make it nearlyimpossible for people to separate weight loss fact from fiction. TheBasicsareatrustworthysourceofscientificallyandnutritionallysoundfoodfactspresentedinaneasy-to-understandformatthatyoucanuseinyour day-to-day life. In The Basics, you’ll learn the real facts aboutweight loss,exercise,andhealthyeating.Whatyouwon’t learn, ishowto restrict entire food groups (there is nothing wrong with pasta andbread),howtoliveonwheatgrassandbeetjuice(um,yuckandyuck)orhowtosteerclearofso-called“bad”foods(chocolateandcheesetastetoo good to be ALL bad). As a registered dietitian and a food lover, Iknow the ins and outs of staying healthy and fit, and enjoying food!Even if you think you already have a solid nutrition knowledge base,readChapter7forarefresher.Trustmehere—youneedthisinformationifyouwantthisbooktoworkforyou!

SIFTINGTHROUGHTHESCIENCE

The type system originated from the work of Carl Jung and was

later expanded upon and refined by Katherine Briggs and her

daughter,IsabelMyers.Jung,aSwisspsychoanalyst,wasamongthe

first academics to view an individual in terms of their patterns of

behavior.MyersandBriggsadaptedJung’s theoryanddevised the

Myers-Briggs Type Indicator (MBTI®). Later, psychologist David

Keirsey distilled the work of Myers and Briggs by grouping the

sixteen MBTI® personality types into four main personality

temperaments.AneducatornamedDonLowrystudiedunderKeirsey

and immediately saw the potential for temperament theory to be

appliedinschoolsandbusinessestowardsmaximizingproductivity,

andtobeusedbyeverydayindividualstohelpthemgainadeeper

understanding of themselves. Lowry assigned a color to each

temperament, simplified much of the complicated psychological

language,andreorganizeditallintoasystemcalledTrueColors©.

Because True Colors© is easy to learn and remember, and the

resultscanbeusedimmediately,itquicklybecamepopular.

For more on the True Colors© methodology, I would highly

recommendthefoundationalbookShowingOurTrueColors©bymy

co-author,MaryMiscisin,arecognizedauthorityonTrueColors©.

TEMPERAMENTSTHROUGHTHETIMES

The temperament theory is not new. Modern and ancient

philosophersaswellaspsychologistshavegroupedpeopleintofour

temperaments.Takealook:

PERSONALITY101

Want to learnevenmoreonpersonality typesand temperaments?

Checkouttheseentertainingandinformativetitles:

ShowingOurTrueColorsbyMaryMiscisin

TypeTalkbyOttoKroeger

PleaseUnderstandMebyDavidKeirsey

JustYourTypeandDoWhatYouArebyPaulD.Tieger&Barbara

Barron-Tieger

OKladies,let’sfindyourDietTypeandgetstarted!

HowtheDietTypesDecideifThey’reGoingtoHaveBirthdayCake

CHAPTER2DiscoveringYourDietType

WhoAreYou?

FindingyourDietTypeisalittlelikeatreasurehunt.You’relookingforthehiddenpartsofyourpersonalityusingaseriesofclues—inthiscase,the clues we use to unlock the “true you” are your answers to thefollowingquestions.Buteachquestionisn’ta“yes”ora“no”question.Instead, the questions ask you to choose descriptions that best matchyourpersonality.You will select descriptions from one personality category or the

other,countthemup,andwhicheveryouhavemoreofisyourdominanttrait. (For someof thequestions,youmaycheckoff somedescriptionsfrom each columns for others, you may match up with all of onecategoryandnoneoftheother.ThatisOK!Ifyouselectqualitiesfromboth columns, just addup thenumberof checkmarks, andwhichevercolumn has the highest number represents your dominant personalitytrait.) As you read through the following four categories of differentpreferencesandpickthepreferenceyoufeelmostreflectsyou,besuretopickthecharacteristicsyoureallydohave,asopposedtotheonesyouwant to have, or think you should have. Remember: no preference isbetterorworsethananother,sojustchoosetheonethatdescribesyouthebest.Animportantnote:Ifyoualreadyknowyourfour-letterMBTI®code,

simplyturnandfindyourDietType.

DON’TBOXMEIN!

Asyoutakethetest,keepinmindthatthepersonalitytheoryisnot

about labeling or limiting individuals. After all, besides

temperament, people’s identity is shaped by age, experience,

gender,culturalbackground,education,birthorder,andmanyother

factors. Nevertheless, understanding your temperament (and, in

turn,yourDietType)providesaglimpseatthe“why”behindwhat

you do (and don’t do) and helps you identify not only what

motivatesyou,but alsowhat stressesyouout.Andbecause losing

weight and keeping it off is a multi-dimensional process—

physically, emotionally and psychologically—understanding

yourselfarmsyouwiththenecessaryanswersandinsightsyouneed

for ultimate success. In short, no one knows “you” better than

“you,”andknowingwhoyouareisthemostimportantinformation

youcanhavewhen it comes to losingweight, eatinghealthy,and

changingyourlifestyle—forlife!

QuestionOne:Wheredoyouliketodirectyourtimeandenergy?Extraverts tend to be more open and social, focusing their time andefforts on the world around them. Introverts, on the other hand, turnmost of their energy towards their own inner world, a world of theirownthoughtsandperceptions,andthustheytendtobemorereservedandprivate.

Extraverts: Introverts:

Aregregarious Arereflective

Enjoylargegroups Enjoyone-on-onesocialsituations

Areexpressive Arereserved

Actthenthink Thinkthenact

Liketobewheretheactionis Focusononethingatatime

Processthoughtsinternallyontheir

Thinkoutloud own

Areenergizedbybeingwithpeople

Areenergizedbyspendingtimealone

AreyouanExtravert(E)____oranIntrovert(I)___

QuestionTwo:Howdoyoulearnaboutlife?Sensors tendbe interested inwhat ishappening in the“hereandnow”andwill often gather their information by observing and experiencingtheworldthroughtheirfivesenses.Intuitivesaremoreinterestedinwhatcould be, including future possibilities, and they gather informationthroughinstincts,perceivedmeanings,andcorrelations.

Sensors: Intuitives:

AremoreinterestedinwhatisAremoreinterestedinwhatispossible

Focusonthepresent;thehereandnow

Focusonthefuture;whatmightbe

Valuecommonsense Valueinnovation

Payattentiontospecificsanddetails

Payattentiontothebigpicture

Preferfactsandconcreteinformation

Preferinsightsandtheories

Arerealisticandpragmatic Areinventiveandinspired

Trusttheirexperiences Trusttheirhunches

AreyouaSensor(S)____oranIntuitive(N)____(Note:theletterNisusedforintuitivebecauseIisusedforIntrovert.)QuestionThree:Howdoyoumakedecisions?Thinkers are objective (make decisions based on facts) and tend toanalyze the problem first, and consider the people involved with theproblem second. This is because they base decisions on logicalreasoning. Feelers are subjective (make decisions based on personalbeliefs)andtendtoconsiderpeopleinvolvedwiththeproblemfirst,andthe problem second. This is because they base decisions on personalvalues.

Thinkers: Feelers:

Analyzetheproblem Sympathizewithpeoples’problems

Aredirect Aretactful

Seekclarity Seekharmony

Problem1st/People2nd People1st/Problem2nd

Areobjective Aresubjective

Aregoodatcritiquing Aregoodatappreciating

Arefirm-minded Arefair-hearted

AreyouaThinker(T)____oraFeeler(F)____

QuestionFour:Howdoyouarrangeyourlife?Judgersliketohavethingsdecidedinadvance,preferstructure,andfeelmorecomfortablecontrollingtheirenvironment.Perceiversdon’twanttomissanything,sotheyliketokeeptheiroptionsopenatalltimes;theyarealsomorecomfortableadaptingtotheirenvironment.

Judgers: Perceivers:

Valuestructure Valueflexibility

Liketoplanahead Planastheygo

Willworknowandplaylater

Willplaynowandworklater

Wouldrathercompleteprojects

Wouldratherstartprojects

Likeorderandneatness Likerandomnessandadapting

Liketohavedecisionsmade Liketoleaveoptionsopen

Areproductiveandorganized

Arespontaneousandoften“playitbyear”

AreyouaJudger(J)____orPerceiver(P)____Based on whichever preference you picked the most of for eachquestion,fillinyourfour-lettercodeandfindyourDietType…

EorI____

SorN____

TorF____

JorP____

TheDietPlanners

ESTJ

ISTJ

ESFJ

ISFJ

TheDietPlayers

ESFP

ISFP

ESTP

ISTP

TheDietFeelers

ENFP

INFP

ENFJ

INFJ

TheDietThinkers

ENTJ

INTJ

ENTP

INTP

Who’sInsideYourHead?*

With phrases that are designed to tap into some of the internal

dialogue, diet reasoning, and weight loss wishes you might be

experiencing every day, you may find that this exercise makes it

easierforyoutospotyourself.Ifthewordingoftheanswersisnot

totallyprecise,that’sOK;justpickwhatmostcloselyresemblesthe

wayyouthinkaboutyou,eating,andlosingweight.

1.ReasonsIgainedweight:

AOverextendedwithworkandhomeresponsibilities;busyschedule;

lowpriority.

BBoredom;Impulseeater;ILOVEfood!

CEmotionaleating;personalorrelationshipstress;lowself-esteem.

DGenetics (like slowmetabolism),medication side effects, injuryor

illness.

2.ReasonsIwanttoloseweight:

ABetterhealth,fitintomyclothesagain,it’stherightthingtodo.

BMoreenergy,lookfantastic,participateinmoreactivities.

C Feel better about myself, improve my self-esteem, feel good

emotionallyandphysically.

DDecreasehealthriskfactorslikelowerbloodpressure,cholesterol…

bemorecomfortable.

3.HowIjustifynotmanagingmyweight:

ASomany other responsibilities, I have pickedup badhabits along

thewaythatIhavehadahardtimebreaking.

BIt’stoomuchwork,I’dratherenjoymyliferighthere,rightnow.

C I am going through an emotionally tough time and food provides

comfort.Othersneedme,I’dfeelselfishputtingmyneedsfirst.

DThere’snoconclusivescientificevidencethatbeingthinisactually

healthy.Ihaven’tfoundaformulathatworksformeyet.

4.Whenitcomestoweightmanagement:

AJusttellmewhattoeat,howmuchtoeatandwhentoeatit.Ido

wellwithschedules,routinesandplanningahead.

BI’mspontaneousandliketomakequickdecisions.Ineedtobeable

tomakeahealthychoicewhentheimpulsehitsme.

C I prefer a holistic approach that addresses bothmind and body. I

like to eat food that feels good in my body and that I feel good

abouteating.

D I like tohavea system,developedby researchinganddevisingan

approach specific to my needs based on competent information

sourcesandexperience.

5. Things I would find helpful in a weight management

approach:

A Preparing ahead; having a plan and sticking to it; routines for

maintainingahealthylifestyle,beingaccountable.

BQuickresults; impulsecontrol; flexibility,competition,avarietyof

physicalactivities;easywaystograbahealthybitetoeat.

CSupport fromothers; sharing feelings, issuesand ideas; journaling;

self-development—finding my path/purpose; understanding that

self-loveisnotselfish.

D Information and resources regarding diet and exercise from

competentsourcessoIcanstudyindependently.

If you picked mostly A’s—you have the characteristics of a Diet

Planner

If youpickedmostlyB’s—youhave the characteristicsof aDiet

Player

If youpickedmostlyC’s—youhave the characteristicsof aDiet

Feeler

IfyoupickedmostlyD’s—youhave thecharacteristicsofaDiet

Thinker

Ifyouaretiedfortwoontop—youareacomboDietType—read

both

WilltheRealYouPleaseStepForward…Congratulations!You’vefoundyourDietType!Youarealreadywellonyourwaytosuccess.Beforeweget started, let’s just take a little extra time tomake surethatyourDietTypeisreally“clicking”withyou…likeanythingelseinlife that is really important, we want to be sure it’s “the real thing”beforewestarttomakelifechanges.Eventhoughyouwereprobablyextracarefultochoosequalitiesfromthe quiz that aremost like you, pressure to changewhowe are is allaround us—so much so, in fact, that even the most careful self-evaluationcanbeskewedbyanswersbasedonhowyouthinkyoushouldbe,ratherthanhowyoureallyare.So, in the next step, we’re going to take a look at the maincharacteristics of the Diet Types to make sure you have found yourmatch.Asyoureadover thedescriptionofyourDietType,askyourself, “isthisreallyme?”Besuretogowithyourgut.Inotherwords,youshouldgeta“ThatisSOme!”feelingwhenyoureadaboutyourDietType.However, please be aware that, most likely, every single word orsentence in the descriptions belowwill not describe you completely—thatisbecauseyouareunique,afterall!Butdon’tpanic;aslongasoneDietTypedescribesyoumorethantheotherthree,youhavefoundyourDietType.

THEDIETPLANNERSARE:

ESTJISTJESFJISFJ

BEINGADIETPLANNER…

IhaveastrongsenseofwhatisrightandwrongItakemydutiesandresponsibilitiesseriouslyHome,family,andstabilityareimportanttomeIamorganizedandhardworkingIliketofeelusefulandvaluableFriendswouldconsidermeloyalanddependableIhaveastrongworkethicandexpectthesamefromothersIliketobepreparedandtendtolookbeforeIleapIthinkdisciplineandteamworkareimportantforcompletingtasksIbelieveitisanhonortobeelectedtoanofficeFulfillingmypersonalandprofessionalcommitmentsmeansalottomeIhopeforthebest,butpreparefortheworstThoroughnessandattentiontodetailareimportanttomeIrespectauthorityandfollowrulesIamanaturalhelperandagiver

Sound like you? Then you must be a Diet Planner! The Diet Plannervalues security and stability. She works hard, follows the rules, andexpectsotherstodothesame.Self-disciplinedandreliable,shewantstodotherightthingandshelikesbeingheldaccountableforheractions.TheDietPlannerreliesonresponsibilitiesandrules toguideher life

and help her make decisions. When it comes to her health, the DietPlannerdoesbestwhensheisorganizedandorderlyandshethrivesonweight lossplans thatoffer structureand routine.See formoreon the

DietPlanners.

THEDIETPLAYERSARE:

ESFPISFPESTPISTP

BEINGADIETPLAYER…

I believe today must be enjoyed, because you never know abouttomorrowSkillandclevernessareimportanttomeIseekfun,variety,stimulationandexcitementIamresourceful,adventurous,andenjoylivinginthemomentIliketoactonmyimpulsesandtendtoleapbeforeIlookIamenergetic,spontaneous,andloveachallengeInacrisis,IactquicklytosolvetheproblemFriendswouldconsidermeexciting,happy,andfun-lovingIfeelstumblingblocksareonlytemporaryIthinkrulesshouldbeadaptedtosuitthesituationWaitingforsomethingtohappenisfrustrating…IjustwanttogetonwiththeshowInarestrictiveandconfinedenvironment,IgetboredandrestlessItakepleasureinmakinganimpressiononothersIregardlifeasagame,tobeplayedinthehereandnowIamanaturaltrouble-shooter,performer,andcompetitor

Ring any bells? Chances are you’re a Diet Player! The Diet Playervalues spontanaiety and immediate action. She trusts her impulses,doing what is needed to get the outcome she wants. Flexible and

adaptable,theDietPlayerenjoyslivinginthemoment.As for losingweight and changingher eatinghabits, theDietPlayer

valuesherfreedomandflexibilityaboveeverythingelse.Shedoesn’tliketo be burdened by strict diet rules and regulations; instead, she needsworkable lifestylesolutions foreffective, long-termweight loss.See formoreonDietPlayers.

THEDIETFEELERSARE:

ENFPINFPENFJINFJ

BEINGADIETFEELER…

IaminterestedinnewideasthatrelatetopeopleIamconcernedwithpersonalgrowthanddevelopmentHarmoniousrelationshipsareveryimportanttomeIamconsciousofpeople’semotionsandseepotentialineveryoneIamanexcellentcommunicatorFriendswouldconsidermeidealistic,passionate,andoptimisticIinvestalotofenergyinmypersonalrelationshipsI believe compassion andgenuineness are essential formyself andothersIthinkpeopleshouldworktogethertoachievetheirgoalsIhaveastrongdesireforpeaceandharmonyItisimportantformetofindmeaninginthewayIusemytimeI’mgoodatnegotiatingandpeacekeepingI don’t like working with people who don’t appreciate andencourage

Identityandself-actualizationareimportanttomeIseekmeaningandsignificanceinmylife

Can you relate? Then you are a Diet Feeler! The Diet Feeler valuesrelationshipsandunity.Passionateandperceptive, sheappreciatesandinspiresothers,oftenactingasateacherorcounselortofriends,family,andcolleagues. Inaddition,herownpersonalquesttofindmeaninginherlifeisveryimportanttoher.To realize her weight loss desires, the Diet Feeler does best with a

holistic approach—that is, when considering her mental, emotional,social, spiritual and physical well-being as interconnected aspects thateach influence the other. Getting in touch with her own needs andvalues helps her put her most natural, heartfelt efforts towards herhealth,becausesheneedstounderstandhowwhatshecandotodaywillfulfill her visions of the future. The Diet Feeler excels in weight losswhen her efforts focus on self-expression, and especially when shereceivespositiveencouragementandsupportfromothersalongtheway.SeeformoreonDietFeelers.

THEDIETTHINKERSARE:

ENTJINTJENTPINTP

BEINGADIETTHINKER…

IseekknowledgeandunderstandingIntelligenceandcompetencyareveryimportanttomeItendtobeskepticalandwantlogicalanswersforeverythingFriendswouldconsidermeindependentandintellectualIenjoyfindingnewanddifferentwaysofdoingthings

I am constantly evaluating my abilities and I am my own worstcriticIfeelcompelledtomasterthingsthatcomemywayIamcapableofanalyzingandunderstandingcomplexinformationIenjoydiscussinganddebatingnewtheoriesandideasIvaluerationalityandobjectivityIbelieveknowledgemeanspowerIenjoybeingintellectuallychallengedIstriveforachievementandsuccessIexpectpeopletoliveuptomyhighstandardsEfficiencyandclearthinkingareimportanttomeItendtofocusonlong-termgoalsandlookmainlytothefuture

Isitalladdingup?YourresponsesindicateyouareaDietThinker!TheDiet Thinker values knowledge and competence. She is a life-longlearnerwho strives to understand theworld. She is prone to ignoringthingsthatshefeelsarenotworthyofhertime—includingherhealth.Whenitcomestoeatingwellandlosingweight,aneffectivewayfor

theDietThinkertobeginisbymakingherdietapriority.Thenshecanuse her keen intelligence to help her succeed. TheDiet Thinker needscomprehensionandinformationtorealizeandmaintainherweightlossandfitnessgoals.SeeformoreonDietThinkers.

HELP!ICAN’TFIND“ME!”

Whatdoyoudoifyoudon’tgetthat“ThatisSOme!”feeling?

If you are still struggling to identify your Diet Type, consider

takingthein-depthMyersBriggsTypeIndicator(MBTI®).

TheAssociationforPsychologicalType(APT)canhelpyoulocate

atrainedprofessionalstoadministertheMBTI®assessmenttoyou

(www.aptcentral.org), or you can take the test online at

www.mbticomplete.org.AlthoughtheMBTI®maytakesometime,

keep inmind that the information youwill gather about yourself

canbeusefultoyouinallareasofyourlife,notjustweightloss.

WHATIFYOUAREACOMBOTYPE?

Forsome,asingleDietTypejustdoesn’ttelltheentirestory.Ifyou

feel that you have strong, defining characteristics frommore than

oneDietType, thenyouaremost likely aComboType.Butdon’t

worry!There isasimplewayto learnthespecificsofyourCombo

DietTypesoyoucanusethisbookinawaythatworksbestforyou.

GooverthebulletedlistsforallfourDietTypesagainandcheck

offtheitemsonthelistthataremostlikeyou.Then,ranktheDiet

Types based on which Type has the most check marks. Finally,

orderthoseTypesfromthemostlikeyou,toleastlikeyou.Thiswill

giveyouyourDietTypeSpectrum.

Take the Types that you have ranked as your first and second

“most like you” types and use those to create your Combo Diet

Type.ThenreadthechapterofyourmostdominantDietTypefirst,

thenfollowitupbyreviewingtheDietTypethatissecondinline.

Of course, if you get the sense that the first twodominantDiet

Types alone still don’t paint the full picture ofwho you are, look

overthechaptersontheotherTypesandpickandchoosestrategies

thatfityouthebest.

Remember:thisbookisatoolforyouandnobodyelse,sofeelfree

touseitinanywayyouneedto!

SEXINTHECITYDIETTYPE

IntheHBOseriesandmovie,SexandtheCity,foursuccessful,single

women live, love,anddate inTheBigApple.The four friendsget

together to swap stories, offer support, compare dating notes, and

sharetheirhopesanddreams.Stylish,sexy,andwitty,it’shardnot

to fall in love with this show, and with the four very different

women. If you thinkabout it, eachwomancould representoneof

the fourDiet Types, and approach eating anddieting in the same

uniquewaythatsheapproachesdating:CharlotteYorkhasanold-

fashioned, traditional attitude toward dating and men. Like any

goodDietPlanner,Charlottelongsforstabilityandsecurity.

SamanthaJonesisafun-lovingDietPlayerwhoisalwaysupfora

goodtime.Shelivesandlovestothefullestandis lookingforMr.

RightNowasopposedtoMr.Right.

CarrieBradshawisanincurableromanticwhoisconstantlyonthe

lookout for her ideal mate. She’s an emotionally vulnerable and

imaginativeDietFeeler.

MirandaHobbeshasano-nonsenseapproachtomen.Skepticaland

analytical,she’saDietThinkertryingtobalancehercareerandher

lovelife.

*copyright2009byMaryMiscisin,allrightsreserved

PARTTWO

YourDietType

InsideaDietPlanner’sHead

CHAPTER3TheDietPlannersESFJ,ISFJ,ESTJ,ISTJ

InThisChapter…

THEDIETPLANNERPERSONALITY

LikestobePreparedSeeksMembershipOrganizedCravesConsistencyPenchantforthePastDivasofDetailResponsibleReliesonRules

THEDIETPLANNERTROUBLESPOTS

EatingOutofCharacterNotPrioritizingYourHealthFormingUnhealthyHabitsBeingtooMethodicalPessimisticaboutOutcome

THEDIETPLANNERSOLUTION

HowtoBeatYourTroubleSpotsTheDietPlannerPlan

TheDietPlannerPersonalityDiet Planners are dependable, hardworking, trustworthy, reliable andconscientious. Theymake loyal partners, responsible parents and solidleaders.Practicalanddown-to-earth,thePlannersareconcernedcitizenswho trust authority and seek security. They’re the good-hearted andgood-naturedadherentsofthetriedandtrue.

Diet Planners of Fame and Fortune: Martha Stewart, Barbara

Walters, Queen Elizabeth II, and Mother Theresa all embody the

characteristicsofaDietPlanner.

Preparedanddetail-oriented,youcanalwayscountonaDietPlanner.Have you ever seen the movie The Wedding Planner starring JenniferLopez? The opening scene makes it clear that Jennifer, a weddingplanner, takes being prepared very seriously, especially on her client’s“bigday.” In the frantic finalmoments before the tripdown the aisle,Jennifer’s character opensher jacket and reveals ahidden “emergencybelt” containing everything from a sewing repair kit to breath mints,groomingproducts, andbandaids.Hemofabridesmaidgowncomingdown?She’sgotitcoveredwithherhandyneedleandthread.Motherofthe bride having a bad hair day?Not toworry, she’ll fix her upwithhairsprayandacomb.Ringbearerscrapedherknee?Noproblem,she’llwhipoutabandaid.Inotherwords,younameadisaster…andlikeanygoodDietPlanner,she’spreparedforit.Whena ladyasbuckleddownas thisplanner takesonaweight lossplan, she operateswith the same set of ideals she uses in every otherareaofher life. Shewants toknow that shehaspicked the rightdiet,thatsheisstartingitattherighttime,thatsheisgoingtoworkwiththeright people… in short, that she is going to bedoing everything right!Thisattention todetail isoneofmany things thatmakes thisamazingwomanaclassicDietPlanner.

DietPlannersintheMoviesandonTV:CharlottefromSexinthe

City,SallyinWhenHarryMetSally,andMonicaonFriends.

Let’stakeacloserlookattheDietPlanner’spersonalityandexaminehowhercoreneedsandmotivesinfluenceherapproachtoaweightlossand diet program. Then, we’ll take a look at the Diet Planners mostcommonweightlossstressorsanddietdownfalls.AsyoureadthroughthefollowingattributesofatypicalDietPlanner,takethetimetoconsiderhow,andtowhatextent,eachpersonalitytraitappliestoyouandyourlife.Notallofthecharacteristicsmaymatchupwithyou—that’sOK.Thischapterisnotsupposedtolimityou.Instead,themostimportantthingthischaptercandoforyouishelpyougettoknowyourself.Itisonlythroughthisprocessthatyouwilldiscoveryourpersonal weight loss challenges, and create a plan to use yourpersonalitystrengthstoachievelasting,healthyweightsuccess.

DIETPLANNERSATAGLANCE

Loyaltosystem Decisive

Duty Stability

Superdependable Socialresponsibility

Preservestradition Structure

Precise Orderly

Resistschange Authoritydependent

Procedures

Source:OttoKroegerAssociateswww.typetalk.com

LikestoBePrepared

“IplanaheadbeforegoinggroceryshoppingandIalwaysshopwithalist.Ialsoliketo

planwhattoeatforawholedayatatime,aweekatatimeisevenbetter…thatwayI

canbeprepared.”—JEANINE,ADIETPLANNER

There is a reason we call them Diet Planners… they LOVE to plan!Cautiousandcareful,DietPlannersliketobepreparedforanythingandeverything. In fact, they like to have back-up plans for their back-upplans! Diet Planners know that things can happen or come up—theunpredictable…therandom…thesudden…andtheywanttomakesuretheywillbeabletohandleanycircumstancesuccessfully.DietPlanner’s“prepare”toeatrightbystudyingfoodlabels, looking

upnutrition information,planningmeals,andgettingthe“facts”aboutfoodsandportions.DietPlannersdon’tmindbreakingoutthemeasuringcupsorcountingcaloriesorpoints.

SeeksMembership

“Forweightlosssuccess,groupsupportisabigthing.”—JAN,ADIETPLANNER

Belonging to an organization, networking group, committee, family,community, club,etc. is oneof thebiggest pleasures of aDiet Plannerandthey’llworkhardtoprotecttherolesofeveryonewithinthegroupsthey support. They like to feel valuable and useful and derivesatisfaction knowing they are contributing their fair share to thecommongoodofthegroup.Loyalandfaithful,theypaycloseattentionto make sure everyone behaves in accordance with their membershipprivileges.WeightlossgroupslikeWeightWatcherswithclearrulesanda community base work extremely well for the group-oriented, ruleabidingDietPlanners.

Organized

“Iliketokeepadetailedandorganizedlogofmydietandexerciseprogress.”—STACIE,ADIETPLANNER

“Aplaceforeverythingandeverythinginitsplace,”ispracticallyaDietPlanner’smantra!She likestokeepthingsclean,orderlyandneat.ThepantryofaproudPlannerisasighttobehold…everycanofvegetablesis turned so the labels face out, and they might be arranged eitheralphabetically, by color, or by food group. Needless to say, disarraydrives the Diet Planner crazy, and whether it’s the dishes in thecupboard, the clothes in her closet, or the project she’sworking on, aDietPlannerhas to finishwhat she started andput thingsbackwherethey belong, before she can start her next endeavor. Notorious formakinglists(andactuallyusingthem!)theDietPlannerderivesakeensense of satisfaction from crossing things off her “to do” list.When itcomestoweightloss,theDietPlannerismostsuccessfulwhenshecanputherorganizationalskillstogooduse.

CravesConsistency

“Breakfast and lunch are easy since I always have the same things, dinner is mychallenge.”—ANNIE,ADIETPLANNER

Diet Planners like to arrange their lives so they knowwhat to expect,and know exactly what’s around every corner. Surprises are generallynot enjoyable for a Diet Planner, who would rather experience thesecurity of predictability rather than leave things to chance. Forinstance, Diet Planners like to eat on a schedule, rather than rely onhungertosignalthem.Ifitisnoon,itistimetoeatlunch.DietPlannersenjoy habits andmany have a set routine for how they start the day(wake up, turn on coffee, drink a glass of water and take a multi-vitamin,exercise, shower, eatyogurtand fruit,pack lunch,etc…).Forthisreason,itiskeythataDietPlanner’sweightlossroutinefitseasilyintoherstructuredwayoflife.

PenchantforthePast

“I want to go back to my past comfortable weight. I have loads of clothes in my

wardrobethatdon’tfitme!”—HILARY,ADIETPLANNER

Traditionalistsatheart,DietPlannerspayattentiontothepastandpaytribute to life’s significant events. Celebrations, holidays andanniversariesareallcherishedbyDietPlanners,wholovetoorchestrateeventsdowntothelastdetail.FamilyfoodtraditionsareingrainedintothelifeandbloodofaDietPlanner.Grandma’sfamousbakedbeansattheFourthofJuly,mom’sto-die-forscallopedpotatoesonThanksgiving,chocolate cake on sister’s birthday… the list goes on and on. Revampgrandma’sbeanrecipe?Abirthdaywithoutcake?Blasphemous!When making decisions, Diet Planners look first to the past to

established norms or what has worked before. That’s why changing afamilyrecipe,substitutinganewdishforatraditionalone,orbreakingroutinecanbescaryterritoryfortheDietPlannerwholikesthingsjustthewaytheyhavealwaysbeen.

DivasofDetail

“IexerciseonMondays,WednesdaysandFridaysfrom10:15to11AM,7V2minutesofwarmup,30minutesofaerobicsand7½minutesofcooldown.”—JAN,ADIETPLANNER

When it comes to specifics, these ladies don’t miss a beat. If you askwhat they had for breakfast, you won’t get a simple reply, such as“Scrambledeggs.”Instead,they’llgiveyouallthedetails:“Ihada3-eggscramblewithgreenpepper, slicedonion,slicedmushroomsand justatouchofbutter.”Whenordering ina restaurant,DietPlannerswant tomakesuretheirserverhasallthedetailssotheywillgettheorder justthewaytheywantit.Forexample,inthemovieWhenHarryMetSally,whenSally (playedbyMegRyan) eatsout at adiner,herattention todetail/DietPlannerqualitiesareimpossibletomiss.Sheplacesherorderlikethis:“I’dlikethechefsaladpleasewiththeoilandvinegaronthesideandtheapplepiealamode.ButI’dlikethepieheatedandIdon’twanttheicecreamontop,Iwantitontheside,andI’dlikestrawberryinsteadofvanilla ifyouhave it, ifnot thenno icecreamjustwhipped

cream,butonlyifit’sreal,ifit’soutofacanthennothing.”IntrueDietPlannerfashion,shegetseverydetailexactlyright.

Responsible

“Iamconcernedaboutthelong-termimplicationsofbeingoverweightandIwouldliketosetagoodexampleformychildrenandgrandchildren.”—ANNIE,ADIETPLANNER

Conscientiousanddependable,DietPlannersliketobeheldaccountable.Theytakeprideinajobwelldoneandwanttomakesureitisnotonlydonewell,butalsodoneontime.DietPlannersliketotakeonalotofresponsibilityandtheydon’tmindputtingworkbeforeplaysotheycanserveanddotheirduty.DietPlannersareself-disciplinedanddedicated,andtheywanttosee

tangibleresultsfortheirefforts.Theyarealsosuper-efficientandhatetowasteanything.AllthatmeansthatwhenaDietPlannerstartsaweightlossprogram,shewillworkhardwithinexpectedguidelinestoreachthegoalsshesetsforherself.

ReliesonRules

“I’mdefinitelyamemberofthecleanplateclub.”—JAN,ADIETPLANNER

Diet Planners like to follow the rules, use protocol and stick toprocedure. They like to uphold the cultural norms of their Country,communities,workplaceandhome.It istoughforDietPlannerstojustsitbyandwatchothersbreaktherules.They take the lessons theirparents taught them toheart.ManyDiet

Plannersweretaughttocleantheirplateandfeelssheis“followingtherules”byeatingeverythingputinfrontofher.Besides,isn’titalsorudetoturndownamealsomeoneoffersyouortobe“picky”?Aclearsetofdietdosanddon’tsiskeyforaDietPlanner,wholikestoknowwhatisexpectedofheratalltimes.

WHATWORKSFORDIETPLANNERS

Rules,routinesandschedules

Weightlossmeetings

TrackingprogressShort-termgoals

Beingaccountable

Incentiveplanning

WHAT’SUPDOC?

Colleen’sStory:ADietPlanner

“Everythingjusthappenedsofast.Wemoved,thekidsstartedschoolandmyhusbandstartedanewjob.Ijustdon’thavetheenergytodoanythinganymore!”

Colleentookgreatprideinbeinga“traditional”stay-at-homemom.

Shehadmarriedherhighschoolsweetheartat21,boughtahouse

justblocks fromherparents,andworkedhardatraisingher three

childrenandstayingactiveinhercommunity.Establishedroutines

for schoolwork time, dinner time and bedtime ensured that her

householdranlikeclockwork,andColleenkepther“dreamhouse”

meticulously clean. On top of her busy life at home, Colleenwas

alsoanactivememberofherchurch,thehomeownersassociation,

andaneighborhoodbookclub.ButallthischangedwhenColleen’s

husbandwas transferred toanother state.Suddenly,Colleen found

herself living in a different home and an unfamiliar community.

Eventhetimezonewasdifferent!

Thisamountofchangeinsuchashortperiodoftimewouldleave

anyonefeelingstressedandoutofcontrol.ButtoaDietPlannerlike

Colleen,astableandsecureexternalworld isvital toastableand

secureinnerworld.Sowhensomanythingschangesoquickly,the

resultscanbedisastrous.

When Colleen showed up for her doctor’s appointment, she

looked and sounded very stressed out. Her appearance was a lot

more disheveled than usual; I had never seen her with a loose

ponytail or without make-up. I also noticed that she had gained

weight.Infact,afterherexam,Ilearnedthatshehadgainedmore

than30pounds in thepast6months,andherbloodpressurewas

nowintheborderlineriskrange.

“I have these terrible headaches, and I can’t even make the

simplest decisions because I have trouble focusing,” she told me,

“and,totopitoff,Ican’tfitintoanyofmyoldclothes!It’shopeless!

Ijustdon’thavetheenergytodoanythinganymore.”

In the midst of uncertainty and confusion, Diet Planners need

someone to help take control and prescribe a plan that they can

follow.Thishelpsthemgetbackontheirfeet.Thisauthorityfigure

maycomein the formofacoach,mentor, friend,religious leader,

oranyotherpersontheDietPlannerholdsinhighregard.Today,as

herphysician,IwasgoingtohavetohelpguideColleen.

“Youmustsetaregularseriesofappointmentstogetyourlifeand

thenyourhealthbackontrack,”Isaid.“Andthat’sanorder,”Itold

her sternly,yetwitha reassuring smile. Iknew that Ihad tohelp

Colleenestablish structure inher externalworld so that she could

feel internally grounded enough to deal with her health issues

successfully. For a Diet Planner, attempting to address emotional

issues like weight loss before they feel secure in their daily life

wouldbefutile.

Witha setof appointmentsonher calendar,Colleenand Iwere

nowreadytotacklethespecifics.Ateachoneofourmeetings,the

twoofusworkedtogetherondevelopingacomprehensiveplanto

helpher regain structure inher life. First,wemadea checklist of

daily activities to help her get her home in order. Then, we

addressedtheneedfornewroutinesforthechildren.OnceColleen

feltmore in control, I gave her “assignments.” These taskswould

helpColleenfocusonheremotionalneeds,likeherneedforasense

of belonging in her community. One “assignment” was for her to

develop a relationship with her neighbors and investigate

membershipinlocalgroups.

As the weeks and months went by and Colleen followed her

“assignments”andherchecklists,hervitalsenseofwell-beinginher

internalandherexternalworldwerewellestablished.Thiswasthe

perfect time for us to focus on her health needs.We carved time

intoherscheduleforregularexerciseandmadea listofeveryday,

healthymeals.

Onourlastappointment,Colleenreportedthatherheadacheshad

disappeared, and her energy had returned. And on top of all that

greatnews,Colleen’sweightandbloodpressurehaddropped toa

normal range.At last,withherworld inorder, shewas inaplace

whereshecouldtakecareofothers—andguardherownhealthto

ensurethatshewillbethereforherfamily,friendsandcommunity

foralong,longtime.

—Dr.Redard

TheDietPlannerTroubleSpotsAlthough there may be many different aspects to a Diet Planner’spersonality,herdrivingforceiswantingtofeelthatsheisincontrolatall times, and that she is following along with the rules the way sheshouldbe.Thismeansthattheseloyalladiesrequirecustomsandrulesto guide them, thrive in structured environments, and need duties toworktowards.All that being said, you can imagine why a Diet Planner has

everything lined up for weight loss success! Most diets requirepreparation, and a tuned-in Diet Planner is primed and ready foranything.She’ll carrynutritious snacksandabottleofwaterwherevershe goes. She’ll schedulework outs and always remember to pack hergymshoesandclothes.She’llmakefoodshoppinglists,planhermeals,andscheduleherindulgences.Soundslikehersuccessisguaranteed,right?Well, the trouble is, regardless ofhoworganizedandprioritizedher

daymaybe,aDietPlanner—just likeallofus!—simplycannotcontroleverything.When“lifegetsintheway”theDietPlannertripsup.Below,we will take a look at how. We will also take a look at how a DietPlannercananticipateherownweaknesses—and thennip them in thebudusingherownstrengths.Butlet’sstartwithtakingalookattheDietPlannertroublespots.Just as you did in the previous section, as you read through the

following, take the time to consider how, and to what extent, eachweaknessmayapplytoyou.Anddon’tforget,eventhoughyouareoneofmanyDietPlannersintheworld,youarestilltotallyunique,soyou

maynotbeabletorelatetoeveryexample.

EatingoutofCharacter

“Whenmylifeisoutofcontrol,soaremyfoodchoices.”—JAN,ADIETPLANNER

Underidealcircumstances,DietPlannersfollowgoodeatinghabitstoa“T.” After all, as we saw in the first section, a Diet Planner relies onrules, and is an organized “Diva of Detail.” But stressed-out DietPlannerswho are pushed to their limitswillmorph from rule-abiding,balanced eating, calorie-counting Dr Jekyll’s, into law-breaking,doughnut grabbing, overeatingMr. Hyde’s. For days, weeks, years, orevena lifetime, stresswill throw theDietPlanneroff. She’ll tossasideher duty-bound goals, and she will “eat out of character,” turning tohigh-calorie,unhealthyfoodsforcomfort.WorkstresswasthenumberonereasoncitedbyDietPlannersforwhy

theygainedweight. Itwasnotonly that they themselveshadsomanyresponsibilities; they were also constantly taking up the slack ofcoworkers and taking on the work of others for the good of theorganization (aDietPlannerwants to stick to the rules for the sakeofthe group, remember?). And to make matters worse, many of thesededicatedladiesperceivedtheydidn’tgettheappreciationtheydeservedfortheirefforts.Thistypeofsituationoffersastress(anddieting)doublewhammy for the Planner and can lead to out-of-control eating. So,insteadofusingfoodfornutritionandenergy(adietgoldenrule)theywillturntoitforcomfortandstressalleviation(adietdisaster).

NotPrioritizingYourHealth

“My job is demanding and stressful and it leavesme little time towork out and eatright.”—STACIE,ADIETPLANNER

Assomeonewhoispowerfullyproductiveandcravesresponsibility,Diet

Planners tend to wear many hats—worker, spouse, friend, mother,caretaker, sister, event planner, community leader, PTA president,volunteer, etc. Therefore, it’s no surprise that this Diet Type is oftenguiltyofputtingtoomuch(literallyandfiguratively)onherplate.Withsomuchtodo,andsomanypeoplecountingonhertomakesurethingsgetdone,DietPlannersoften find little time to take careof their ownneeds.Infact,acommonweightlossDietPlannercomplaintis“I’mtoobusytoloseweight.”Beingresponsible for their family, theirworkduties,andtheirsocial

commitments may offer little, if any, time for their own “healthobligations.”Andratherthansay“no”toaperceivedduty,underagreatamount of stress, Diet Planners will often go into “responsibilityoverload,”oftenbecomingsorundowntheycatchacoldortheflu.

FormingUnhealthyHabits

“Ieatoutofroutineandhabit.IeatinfrontoftheTVatnight.”—HILARY,ADIETPLANNER

HabitsareanintegralpartofaDietPlanner’s life.Afterall,shecravesconsistency,andhasapenchantforthepast.Shelovescomfortableandfamiliar structure.ThisTypewill shopat the samegrocery stores,buythe same foods, prepare the same recipes, eat at the same restaurants,andorderthesamefoods,overandoverandagain.Allthatiswellandgood…unlessshe’saDietPlannerwithaweight

problem.Then it’shighly likely she’sdevelopedsomeratherunhealthyhabits, like eating while watching TV or skipping breakfast. DietPlanners are predisposed to routine so they automatically want tocontinue their habits—good or bad. Diet Planners also tend to have apessimistic view toward their weight troubles (see “Pessimistic AboutOutcome,” below), and, combined with a need for consistency, manyDietPlannerswillmakeweight loss failureahabit just so theycankeepthings predictable. This intense desire tomaintain a comfort zone—orshould I say “un-comfort zone”—compels Diet Planners to hang on tobadeatingandexercisehabitslongerthanishealthyforthem.Habits from longagocanalsocomeback tohaunt theDietPlanner,

becausesheisoftennostalgicforthepast.IfaDietPlannerremembershow full-fat macaroni and cheese and a trip to the ice cream shopcomfortedherwhen shewas a girl, shewill turn to those foods againandagainforstressmanagement.

BeingtooMethodical

“IfIcan’tfollowmydietperfectly,I’llgiveupontheentirething.”—JUDY,ADIETPLANNER

Just about every aspect of the Diet Planner’s personality craves rules,routinesandschedules.Theyarewhathelpherbeprepared,productiveandresponsible,aswellasorganizedandconsistentwiththepast.Shelovesdetails and rules, sokeeping toa systemcomesnaturally toher.Andwhenitcomestoweightloss,thatcanbeareally,reallygoodthing.However,lifedoesnotalwaysrunassmoothlyasshe’dlike,andbumpsin the weight loss road (and there are plenty of them!) can throweverythingoffcourse,leadingtofrustration,disappointment,and,ifsheisnotcareful,failure.An unscheduled meeting, a sick child, a broken appliance—these

events typically set in motion an instantaneous rescheduling,reorganization,andre-prioritizingoftheday.ThisisalltokeeptheDietPlanner on trackwith hermaster task list. The problem is that,whenthings get rescheduled, many Diet Planners give highest priority tosocial/work obligations (external structure) than to personal health(internal structure). If theDiet Plannerwas able to fend off panic, setasidehertasklist,andleavesomeitemstobewrappedupthenextday,shewould have an easier time putting her health first. Unfortunately,her commitment to a plan, above everything else, often prevents thisfromhappening.

PessimisticaboutOutcome

“IhaveacceptedthatIwillalwaysstruggletokeepmyweightundercontrol.”—ANNIE,ADIETPLANNER

Inlotsofways,aDietPlannerisastepaheadwhenitcomestodieting:she has the superior organizational skills needed to plan meals, keeptrackofintake,andscheduleexercise,andherconsistent,hard-workingnature is ideal for staying the course. She likes routine, she’ll followreasonable rules, and once she builds healthy habits—she’ll stickwiththem,forever.Still,regardlessofallhermany,manyweightlossadvantages,itisinfact theDietPlannerswhoare the leastoptimisticabout their chancesforsuccess.Why?Well,becauseDietPlannerssensibly lookto thepast fordirection intheirpresent,iftheyhavehadunsuccessfulweightlossattemptsbefore,they will doubt that they can produce different results another timeround.And,iftheyhaveneverattemptedtoloseweightinthepast,thenthey won’t have any experiences (good or bad) to draw from forguidance—whichmeansthat,whiletheywillhopeforthebest,theywillbeprepared for theworst.Also,becauseDietPlanners live in thehereandnow,theyhavetroubleimaginingadifferentfuture,evenonewheretheyaremorehealthy.

WHATDOESN’TWORKFORDIETPLANNERS

Tonsofchoices

Last-minutesolutions

Processingwithouttangibleresults

Playingitbyear

Studyingdiettheories

Nothavingasolidplan

WHAT’SUPDOC?

Margaret’sStory

“Ihavebeenwaitingforonehourandtenminutes!Thisisunacceptable,doctor!”

On first impressions Margaret appears to be in charge—self

confident,assertive,and forthrightwithheropinionsandrules for

behaving.“You’relate!”

“IknowMargaret,I’msorry”Isaidrushingintotheexamroom.

“Ihadanappointmentattwoo’clock.Itisnow…”sheliftedher

handandpointedtoherwatch,“Threeten.Ihavebeenwaitingfor

onehourandtenminutes!Thisisunacceptable!Twoo’clockmeans

two o’clock. It doesn’t mean two-ten, two-thirty, three, and most

definitelyitdoesn’tmeanthree-ten!”

For the past five years Margaret would make and keep her

medical appointments. The first few minutes were usually spent

discussingthewaythingsshouldbe,that is, thewaythatMargaret

thinks they shouldbe. Perhaps theweather is too cold, somebody

cutheroff in traffic,hercoworkersarenotdoingthe jobtheyare

supposedto,hersupervisorisnotgivingherthedirectionsheneeds,

herhusbanddoesn’tstackthedishescorrectly,herchildrenarenot

wearing the right clothes…the list is seemingly endless. Then she

wouldfinallygiveadetailedexplanationofallhervariousailments,

aches,andpainswhichwewouldaddressoneatatime.

At 5 foot 4 inches and 210 pounds her weight was a sizable

problem.Margaretwouldfollowadietreligiouslyandlose20or30

pounds,andthentherewouldbea“crisis”atworkorhomeandshe

would revert to old habits and regain the weight. This pattern

repeateditselfagainandagain….untiloneparticularappointment.

Margaretwas not her usual confident, assured self—she seemed

somehowbeaten,deflated,andpre-occupied.WhenIaskedhowshe

was,sherespondedoutofherusualcharacter.

“I’mfine!I’mfine!Thewordsspitoutofherwithsuchintensity

thatIcouldtelltherewassomethingelsegoingonbeneath.

“I guarantee you that you will feel much better if you tell me

whatisreallygoingon,”Iresponded.

“Whatdoyoumean?”shesaidappearingfrightened.Ihaveseen

thispatternagainandagainwithDietPlanners—andIwasalmost

certain that itwasgoingonwithMargaret too.Wehad fiveyears

investedinthisrelationship;ifshewasn’tgoingtotrustmenowshe

neverwould.Itwastimetogetthecatoutofthebag.

“I’ve done a horrible thing!” she finally confessed. She had been

marriedtoherhusband,Tom,fortwentyyearsnow.Butthreedays

beforeherweddingMargarethada“fling.”Althoughitwasaone-

time thing, it broke every rule and value that she held dear. The

guiltandshameshefeltyearafteryearwasnearlyunbearable.And

herweightreflectedthis.

After shewasmarried she began to gainweight. Each time she

hadbeenslightlysuccessfulinweightloss,heranxietiesrose(along

withlibido)andthisterrifiedher.Herweightwouldrebounduntil

she felt “safe” again. She experienced what many Diet Planners

relate:asensethattheyare“splitintwo”—apartthatstrugglesto

“do the right thing”anda secretpart thatdesiresordoeswhat it

condemnsinothers.InordertoresolveMargaret’sinternalconflicts,

and achieve long-term practical weight management, she would

needtoreleasetheguiltandbringclosuretoherpast.

For Diet Planners, rituals and ceremonies are important;

measuring transition from one segment of life into another;

Birthdays, Graduation, Weddings…Unfortunately, for unfinished

businesssuchasthis,therearenoculturallydefinedrituals—sowe

wouldhavetodeviseone.

Isuggestedaletter-writingexercise.Althoughsheneverintended

tosendthem,Margaretwroteletterstoherhusbandadmittingher

actionsandaskingforforgiveness.Simplywritingtheseletterswere

enormously soul-cleansing for her. One night when she had the

housetoherself,shesatinfrontofthefireplacewithherlettersand

read each aloud, said a little prayer, and then threw them in the

fire.

Alsoweworkedonacceptingshortcomings,hersaswellasothers.

To simply observe that she might have the “right way” of doing

thingsdidnotnecessarilymeanthatshehadtosharethiswiththe

world.Thisisanexercisethatshecontinuestopracticedaily.

Withtheguiltfromherpastresolvedandherlifebackinbalance,

wecouldfinallyfocusonMargaret’slong-termpracticalweightloss

approach.

She went to our staff nutritionist and got back on a reduced-

calorie plan. Margaret has lost over 70 pounds and continues to

makeprogress.Sherelatesthatshefeels“safe”atherweightandno

longer rebounds during “crisis.” Her relationships with her

coworkersandfamilyhaveimproved,andherrelationshipwithher

husbandTomis“solid.”

I occasionally run late for her appointments, but since that day

shehasnotsaidaword.

—Dr.Redard

TheDietPlannerSolutionPartOneofYourSolution:HowtoBeatYourTroubleSpots

Now, let’s take a closer look at some tips tailored to theDiet Plannerpersonality that will help eliminate trouble spots. Finding a way tosurmount trouble spots goes hand-in-hand with developing importantlifestrategiesthatwillworkwithwhoyouare.Read throughthe followingPlanner-friendlystrategies foraddressing

keytroublespots,anddecideifsome(orall)ofthesethingsneedtobeaddressedinyourownlife.Then,workthroughtheadvice,onesolutionatatime.Here’sareminderoftheDietPlanner’sweaknesses:

EatingOutofCharacterNotPrioritizingYourHealthFormingUnhealthyHabitsBeingtooMethodicalPessimisticaboutOutcome

HowdoesaDietPlannerbeatthetendencyto“eatoutofcharacter?”Ifstressisturningyouintoanout-of-controlMr.Hyde(youknowwhoyou are!), it’s time to take a step back anduncover the real source ofyouranxiety.

FIRSTSTEPSTOSUCCESS

Honestlyexamineyour life touncover therealsourceofyour

stress.

Directlyconfronttheproblemsinyourlifeinsteadofturningto

foodforcomfortorescape(seeformoreonemotionaleating).

FINDTHESOURCEOFYOURSTRESSStressissimplytheemotionalandphysicalimpactweexperiencewhenourbasicpsychologicalneedsarenotmet.Althoughmostpeopleassumetheir needs are the same as every other human being, the truth is,different people have different needs. As a Diet Planner, for example,yourneedtofeelincontrolandknowthatyouarefollowingtherules,arequiteunliketheneedsofaDietPlayer(theycravethefreedomtoactin the moment and avoid rules at all costs!) Consciously andunconsciously,peopleseektofulfilltheirbasicsneeds,andifthoseneedsarenotbeingmet,itleadstothatgreatdietingdownfall:stress.Sothebigquestionis:areyourDietPlannerneedsbeingmet?Herearesomethingstoaskyourselfthatwillhelpyouascertainifthe

DietPlannerinyouissatisfied,orifsomeaspectsofyourlifearemakingyoufeelshort-changed…

Areyouausefulandpracticalpartofacommunity,family,orgroup?

Isyourlifearrangedinanorderlyandscheduledmanner?

Atwork,areyourperformanceexpectationscleartoyou?Doyoureceiveusefulfeedback?

Do you feel that you are appreciated for your hard work and contributions, at work, athome,andanywhereelseyouareinvolved?

Doyoufeelthatyouarefulfillingyourcommitmentsandactingresponsiblyanddutifully?

Doyousensethatanunsettlingchangeinyourlifeorroutinemayhavepropelledyouinto

anunhealthyrut?(seeColleen’sstory)?

Doyouthinkyoumighthaveanunresolvedissuefromyourpastthatneedstobeaddressedbeforeyoucanfocusonlosingweight(seeMargaret’sstory)?

Hopefully, answering these questions has made you more aware ofyourcoreneeds,andgivenyouasenseofhowtheymayormaynotbeaddressed inyour life rightnow. In thisway,youwillgain the insightneededtonotonlyuncoverthesourceofyourstress,butalsopointyouinthedirectionofpersonalsatisfaction.I’mnotsayingit’spossibletoridyour life of all stress, (morning traffic, family pressures and workdeadlines are not just gonna disappear!), butmeeting your basic coreneedswillgiveyoualegupwhenitcomestodealingwithlife’sroughpatches,andhelpyouavoidthekindof“Iamsooverwhelmed!”stressthatleadstoseriousself-destructivebehaviors—likeovereating.

DIETPLANNER“TODO”LIST

AsaDietPlanner, youprobably love checking itemsoff your “to-

do”list.Hereisalisttogetyoustarted…andthebestpartis,you

canalreadycheckeverythingoff!

Learnmoreaboutmyselfandmyweightlossweakspotsso

I can be prepared when I face a sticky (or sticky bun)

situation. Check! Reading the rest of this chapter and

exploring your trouble spots will help you deal with the

unexpected,makepositivelifestylechanges,andprepareyouto

startyourDietPlannerPlan.

Findaweightlossprogramthatwillnotonlyhelpmelose

weight, but also teach me how to keep it off for good.

Check! you’ll find yourDiet Planner Planwith clear, step-by-

step instructions. This plan takes advantage of all your Diet

Plannerstrengths

Learnthebasicsofnutrition,weightlossandhealthfroma

reliable, credible source. Check! In Chapter 7 you’ll find a

trustworthysourceofnutritionallysoundweightlossfactsthat

are easy-to-understand. You’ll learn the real specifics about

healthyliving,anddiscoverwhythebenefitsofweightlossgo

farbeyondfittingbackintoyourskinnyjeans.

Findeasyandhealthygo-tomealsIcanturntoagainand

again. Check! InChapter 8 you’ll find loads of delicious and

nutritiousmealscreatedbyregistereddietitianandtrainedchef

TamaraGoldis.You’llalsolearnhowtocreatemealsusingyour

ownfavoritefoodsandrecipes.

For the Diet Planner who tends to put herself last, I cannotoveremphasizethat it is your responsibility to ensure that yourownneedsarebeingmet, andyoucan’tgethealthy, eatwell, andbe successfulatlong-termweightloss—andhelpothers—untilyoudo.Althoughitmaybe hard at first, in the end there is no shortcut to fulfillment, and nosubstitutefor,takingalonghardlookatyourlife.

HowdoesaDietPlannermakeherownhealthapriority?

As a Diet Planner, how do you shift your priorities and takeresponsibility for your health, without feeling like your “to do” list isgoing to be compromised? Take a look at a successful endeavor fromyour past to help remind you that—lo and behold!—you have in factbeen able tomovepriorities on your “to do” list around andnot onlysurvived… but succeeded! A shift in priorities can be scary, but it is

essentialifyouwanttoshakethoseextrapounds.

FIRSTSTEPSTOSUCCESS

Thinkbacktoapastaccomplishedgoalandmakethechoiceto

use the same mindset and determination needed to achieve

yourweightlossandhealthgoals.

When you are ready, sign a weight loss contract between

yourselfandanauthorityfigure—apersonyoucanreportback

toonyourprogress.

REALIZEYOURRESPONSIBILITYWhenyoumakesomethingapriorityittakesonapowerfulsignificanceandbecomesaveryimportantpartofyourlife.AsaDietPlanner,youmostlikelyprioritizetheneedsofothers,yourworkcommitments,andyourcommunityduties,wayaboveyourownhealthneeds.Thismeansthat,inevitablylosingweighttendstogetpushedtothebottomofyour“todo”list.So,eventhoughyouwanttoloseweight,andeventhoughyoupossessmanyin-bornskillsthatwouldhelpyouloseweight,inordertosucceedyoumustmakeyourhealthanimportant“duty.”Sohowdoyouadjustyourviewpointsoyoucanre-ordertheitemson

yourtodolistalittlebit?Let’s take a look at a little medical reality. In the short-term, your

extrapoundsmightmeanalargerpantssize,someguiltyfeelings,andaself-imposed beach ban—disappointing, but certainly not devastating.However,inthelong-term,yourextraweightcouldmeandiabetes,highblood pressure, a heart attack, and a shortened life span (gulp!).Nowthat’s a serious and indeed very distressing state of affairs thatfortunately, can be avoided altogether. Don’t wait until a healthemergency forcesyou tomakeyourweight lossapriority. It’s likenot

payingabilluntilitisincollections.Ornotputtingoilinyourcaruntilitbreaksdown.Thingsyouwouldneverdo!The simple fact is, theworldneedsyou tobe in tip-top shape!Your

Diet Type makes up 40 percent of the population, and Diet Plannerscontributetothebackboneofsociety…yougalsaretheworldleaders,rolemodels, andmentors. How can you be counted on to fulfill yourresponsibilities,helpyourcommunity,andguideothersifyourweightisoffthescalesandyourhealthissuffering?Theansweris,youcan’t!Sonomoreexcuses—it’stimetotakecareofyourself,andmakeguardingyourhealththe“#1”itemonyourlistofthingstodo.HowdoIknowthiswillwork?Well,insteadoflookingintoacrystal

ball toget aglimpseof your future success… let’s takea lookat yourpast.

LOOKTOTHEPASTThink back to one of your proudest accomplishments, be it starting afamily, changing careers, graduating from college, organizing afundraiser,findingajob,etc.Rememberhowhardyouworked,andthetime,energy,andcommitmentyouemployedtoreachyourgoals?Although itmaynotbeobviousat first,yousuccessfullyre-arranged

yourlifeinordertomakeattainingthosegoalsapossibility.This same type of re-prioritizing is an important part of your

dedicationandcommitment toahealthy lifestyle,and it isessential inorder for you to meet your weight loss goal. Once you, Diet Plannerextraordinaire,decidethatyourhealthisanimportant“must,”andthatyouwillhave to reorganizeyour to-do list inorder to reach thatgoal,youwillbewellonthewaytosuccess.Bonus:aslongasyouare“backinthepast,”takeaminutetoexamine

what did anddidnotwork for you if you tried to loseweight before.Whatlessonsdidyoulearn?Usetheselessonsasinformationtohelpyouplanmorewisely this time. Once again… you hold the key to pavingyourbright,healthyfuture!

SIGNACONTRACT

Whenyouarereadytomakeweightlossapriority,signacontractwithyourselfandwithsomeoneelseandenteryourcontractinyourweightloss log.Settingacontractwithsomeoneelsehelpskeepyouontrack,makes you responsible, and provides you accountability and support.Your doctor is always a good choice, as is a dietitian or other healthprofessionals.While a friend, or even your partner,willwork too, it’sbest to pick an authority figure—a person you can report back to onyourprogress.Yourcontractcanbeassimpleasafewlines,listingyourultimategoals(likelosing30pounds),oritcanbeadetailedlistofallthethingsyouplantodotolosetheweightandkeepitoff.

HowdoesaDietPlannerbreakunhealthyhabits?

It’s easier than you might think! Simply follow this 3-step process:recognize,recordandreplace.

FIRSTSTEPSTOSUCCESS

Take the time to Recognize, Record and Replace your

unhealthyhabits.

Transformonebadhabitintoahealthyone,onceaweek,until

youhavesuccessfullytransitionedyourroutine.Ifyouwantto

tackle one habit, once a month, or one every few days, that

workstoo.Theimportantthingisthatyoumakeaplan,select

atimeframe,andstickwithit.

STEPONE:RECOGNIZEUNHEALTHYHABITSAnimportantpartofbreakingunhealthyhabitsisfirsttorecognizewhattheyare.Youareunique,andyourpersonalbadhabitsprobablywon’tbethesameasyourneighbors,yourfriends,orevenyourspouse’s,but,

since you are aPlanner, keep your eye out for these commonPlannerpitfalls:

Mindless eating—munching while watching TV, snacking whilesurfingthenet,nibblingwhileyoupreparefood,grabbingahandfulofgoodiesevery timeyoupass the receptiondesk…DietPlannersarepronetothiskindofbadsnackingbecausetheselittlebitesareable to pass “under the radar”—that is, they don’t register in theDiet Planner’s mind as being all that bad, since they arespontaneousandmomentary.Butall these“mindless”caloriesaddup—andoftenendup—onyourwaistandhips.Notgood!AsaDietPlanner,remindyourselfthatthebest,mostcivilizedplacetoeatisat a tablewithout distractions, and the best reason to eat is onlybecauseyouarehungry.Inshort,alwaysbemindfulofwhat,whenandwhyyouareeating.Cleaningyourplate—eatingtheentireportionofwhateveryouareservedoftenmeanseatingmorethanyoureallyneedtosatisfyyourhunger.Contrarytowhattherule-awareDietPlannermightthink,it isnotrude,unacceptableor inappropriatetoleavefoodonyourplate.Infact,thequeenofmanners,EmilyPost,says,itisA-OKtoleavesomefoodonyourplate!Infact,sheevensaysit’sratherrudetocleanyourplatesothoroughlythatitlookslikeyouhaven’teatenindays.Notdrinkingenoughwater—ifyou’re thirsty,you’redehydrated.Andthirstanddehydrationarebadnews:notonlydoesdehydrationmake you tired, but thirst is sometimesmistaken for hunger (notjust by Planners, but by all Diet Types). Filling up on aqua is animportantpartofyourweightlossarsenal.Trytogetatleast8to10glassesaday.Neverforget:yourbodyneedswater,andalotofit.Addictedtodessert—DietPlannershaveapenchantforthepast…andifdinnerathomejustwasn’tdinnerwithoutdessert, thanthisdangeroushabitcancarryoverintoadulthood.Makeachangeandswitch from baked goods and other calorie-laden sweet treats tonutritious anddelicious fruit, or othernot-sodamaging choices. Ifyoustillcravethatsliceofpieorcake,atleasttrytomakefruitthesoleitemonthedessertmenumoreoftenthannot—and,ifyouare

aguestandnotgivenachoiceofdesserts,eatjustafewbitesofthedecadentcreation.Skippingmeals—BusyDietPlannersoftenendupskippingmealsinorder to fit everything into their schedule. This is a big no-no!Missingmealsleadstoaslowedmetabolism,andovereatinglaterintheday.AndthereisanotherreasonyourMomalwaystoldyoutoeatbreakfast: it’saproven fact thatpeoplewhoeatbreakfast (themost commonly skippedmeal) aremore successful at weight lossthanthosewhoskip.Drinking your calories—Juice, coffee drinks, sports drinks,vitaminwater,soda,smoothies,andcocktails.Caloriesarehidinginyourdrinks.It’sbetterforeveryonetoeat,notdrink,theircalories.Eating toalleviate stress—Diet Planners are notorious for eatingwhen they’re stressed.But turning to food insteadof dealingwiththeissueisasure-firewaytopackonthepounds(seeEatingOutofCharacter).

STEPTWO:RECORDNext,takeaweektoidentifytheunhealthyhabitsinyourownlifeandrecordtheminyourweightlosslog.Besuretotakethetimetoexaminethese habits carefully. Putting your habits in writing for a week, andgiving them such careful consideration, will not only make youmoreconscious of your bad habits, but will also help you understand thenegativeeffectthatthesebadhabitsarehavingonyourlife.Thisisthekey to finding themotivation to change. (Note: if youhadanatypicalweek,orifyouwereunconsciouslyonyour“bestbehavior”becauseyouwererecordingyourhabits,recordanotherweek—ortwoorthree—untilyouhaveregularity,andanaccurateportraitofyourlife.)

STEPTHREE:REPLACEOnce you realizewhat your bad health habits are, how often you areengaginginthem,andwhatnegativeeffect theyhaveonyour life, thenextstepistofindahealthypermanentreplacementforthebadhabits.Make a list of possible replacement behaviors for each recorded bad

habit. Example: if your bad habit is skipping breakfast, possiblereplacement behaviors could include: waking up earlier so you havetimetoeat,grabbingahigh-fiberbarandapieceoffruitonthewayoutthedoor,orfindingsomehealthyoptionsfromalocaltake-outspotthatyou can pick up on the commute towork. Next, test out each optionuntil you find the one that sticks! The goal is to transformbadhabitsintogoodones,tacklingthemoneatime,asfrequentlyasyoucan.

HowdoesaDietPlannerkeepfrombeingtoomethodical?

Strivingtobethebestyoucanbeandworkinghardtomeetyourgoalsis a good thing! Butwhen you are trying to loseweight, you need toacceptthatmistakeswillbemadeinorderforlessonstobelearnedandpermanentchanges to takeplace.Thiscanbereallyhard for thehigh-achieving Diet Planner! Weight loss and successful eating takes time,patienceand theability togiveyourselfabreakeverynowandagain.HowdoesaDietPlanneraccomplishthis,whensheissocommittedtoroutine?

FIRSTSTEPSTOSUCCESS

Realize that diet and exercise slip-ups are inevitable, and

instead of striving for perfection, strive to learn from your

mistakesandtochangeyourlifestylepermanently.

Setyourselfupbyalwaysbeingpreparedfortheunexpected.

PASSONPERFECTIONImproving your health, enhancing your lifestyle, and losingweight allmeanmaking a change, and just like anything new (a new job, a newcity, a new boyfriend) there are bound to be challenges. Some days,thingswillgoyourwayandyou’lldoeverything“right,”butotherdays,unexpectedproblemsandtemptationsaresuretocomeup,meaningthat

mistakes or slip-ups are inevitable. The thing is, if you are makingmistakes,youare trying,and ifyouare tryingyouare learning.Muchmore important thanalways following theweight loss rules flawlessly,oralwayseatingexactlytherightfoods,oralwaysbeing“perfect”withyourdietandactivity,isstickingwithyourplan.Evenifyouhaveanoffday,week, or (gulp!)month, don’t stop! Keep going. In fact, the onlydifferencebetweenaDietPlannerthatsucceedsatweightlossandonethatthatfails,isthatthewinnersdon’tgiveup.Instead,theylearnfromtheir mistakes, adjust their systems accordingly, and keep going. Forexample, if you over consume, calculate howmuchmore exercise youneedtodotomakeupforit,orfigureouthowmuchlessyouwillhavetoeatover thenext fewmeals tominimize thedamage.Also, figuringoutwhathappenedwillhelpyouplanaheadsoyouaremorepreparednexttime.Andbesuretomoderate,noteliminate…seebelow.

MODERATEINSTEADOFELIMINATELots of Diet Planners assume that weight loss requires a diet of only“good” foods with complete avoidance of so-called “bad” foods.However,researchshowsthatpeoplewiththis“allornothing”attitudetend to cycle between alternately dieting, and bingeing on theirrestrictedfoods.Howtoavoidthisperilouspattern?Thekeyistofollowahealthfuleatingplan,which focusesonwholegrains,vegetablesandfruits,leanproteinchoicesandbeansmostofthetime,andtomoderate(thatmeanscarefullywatchtheamountof)ratherthantotallyeliminateother not-so-healthy picks. You won’t gain weight if you onlyoccasionally indulge in high-fat, high-sugar, and high calorie foods. Ifyouaresensible(hello—youaregoodatthat!)andenjoyeatingwithoutoverdoingit,you’llseeresultsfasterthanbyimposingharshrestrictionsandsettingyourselfuptobreakyourownrules.

PLANTOBEPREPAREDAlthoughyourDietTypehastobecarefulofbeingtoohardonyourselfand of getting frustrated when things don’t go as planned, that’s noreasonnottosetyourselfupforsuccess.Infact,justliketheboyscouts,aDietPlanner’sbestdefenseagainst theunexpected is tobeprepared,

andit’snodifferentwithweightloss.Here’show…

Prepare to eat—follow a reduced-calorie structured eating planwithclearrulesandplannedmeals.Planningaweekofmenusatatime makes grocery shopping easier, and since your Diet Typedoesn’tmindeatingthesamefoods,considermakinglargeportionsoffavoriterecipestohaveonhandthroughouttheweek.Prepare for food risk occasions—whether it’s a birthday party,business conference, or friendly get-together, some person or foodwill try to tempt you to stray from your eating plan. Plan for it,rehearsewhatyouwillsayanddoaheadoftimeandexecuteyourplanwhenthetimearrives.Forexample,onthedayofabirthdaypartyplan tohavea lightbreakfast and lunch, and tohave just asmallpieceofcakeattheparty.If you know the host is a “food pusher,” come armedwith a fewreasonsforinsistingonasmallpiece.Youcantrysaying,“nothankyou,Ihadahugelunch.”Prepareforactivity—Itisimperativeyoumakeexerciseamust,soschedule exercise as seriously as work or social appointments.Exerciseclassesthatrequirereservationsandscheduling(spinning,Pilates,orstepaerobics,forexample)areidealfortheDietPlanner.After all, you wouldn’t be irresponsible and not show up for anappointment,wouldyou?Prepare for missed work outs—a late meeting, an unexpectedvisitor, a sick child, whatever “it” is, always assume “it” willhappen,andhaveabackupworkoutplaninplaceforwhenitdoes.So ifyouplan togo toa6PMspinningclass,makeyourbackupplan the6AM spinning class thenextmorning, saving a space inbothclassesjustincase.Youmaynotuseyourback-upveryoften,but as your Diet Type knows too well, it’s better to be safe thensorry.Prepare to indulge—noneed to completely giveupyour favoritenot-so-healthy treats—just plan ahead. For example, plan a lightbreakfast and lunch on the day of an important evening eventinvolvingeating.OrsaveupyourCravingTamersfortheweek,andindulgeinaspecialfavoritedessertattheendofweek.

Prepareformissedmeals—keepastashofhealthysnacksinyourpurse,gymbag,officeandcarincaseofamissedmealemergency.Ifyoukeepyourbodyconsistentlyfedandsatisfied,youwillbelesslikely to stopatMcDonald’s,KrispyKreme,or anyother temptingfast-foodjoint.Preparetoeatout—whenyouknowaheadoftimewhereyouwillbe dining, look online for amenu and nutrition facts (or call therestauranttohaveamenufaxed),andthenbasedontheinfointheRestaurantRundown,selectbetter-for-youoptionsbeforeyougettothe restaurant. Also, gather nutrition brochures from your regularspotsandtestouthealthieroptionssoyouhaveaweightreducing-selectionofpicksyoucanturntoagainandagain.

HowdoesaDietPlannerbeattheirpessimisticstreak?

What’s the secret to losing that pessimism? Simply put, Diet Plannersneedtoreleasetheirgriponthepast.Justbecauseyouhavehadtroublemakingachangetoyoureatinghabitsinthepastdoesn’tmeanthatyoucan’t reachyourgoal.Thekey is for theDietPlanner to feelconfidentthat the plan she has chosen is the “right” one thatwill guide her intimesofdifficulty.Ofcourse,everyDietPlannerneedstobelievewhole-heartedlythatshehasthepowertomakeapermanentchange.Butshealsoneedstherighttoolstokeepherontrack.Luckyforyou,youhavejustwhatyouneed!That’swhere the final ingredient comes in…yourveryownpersonalDietPlannerPlan!

FIRSTSTEPSTOSUCCESS

Remember that success isn’t achievedbyhalf efforts. Commit

toreachingyourgoalsandfolloweverystepoftheguidelines

inyourDietPlannerPlanmeticulously.

UseyourDietPlannersuperiororganizational skillsneededto

plan your meals, schedule your exercise, and build healthy

habitsforalifetime.

REALIZEYOUHAVETHERIGHTMIND-SETBynow,you’velearnedhowimportanttherightattitudeis.Well,guesswhat?IfyoureadPartOneofthesolutionandtookthetimetogainadeeperunderstandingofyourself,yourneeds,yourstrengths,andyourweaknessesthenyou’vegotthemindsetthatyouneedforsuccess!Youare prepared to face obstacles, and make changes in your life ifnecessary. You, are primed to succeed. All you need now is the rightplan.

REALIZEYOUHAVETHERIGHTPLANDiet Planners in particular need a plan that they knowwill work forthem.Sensibleandresult-oriented,thePlannerisn’tgoingtostickwithsomethingifit’snotworkingforher.Sheneedstofeelconfidentinherweightlossplanandseeresults,inordertostickwithit.SothetrickistofindtheRIGHTplan.Oneyoucanrelyon,onethathasbeentested,onethatdrawsonyournaturalstrengthsandonethatisdesignedbyacredentialedexpert…andluckyforyouTheDietPlannerPlanbelow,isjust thatplan. Itoffersyou the structureand rulesyouneed to thrive,whilestillallowingyoucontrolofyourchoicesandyourlife.Itdoesn’tmake you cut out all your favorite foods or toss out all your foodtraditions, and it is based on facts. It is a solid approach to help youstructureyourlifeinawaythatwillfacilitatelong-lastingweightloss.Itisnotadietyougo“on”or“off”butalifestyleapproachthatincorporatespermanenthealthybehaviorsintoyourlifestyle.

PartTwoofYourSolution:TheDietPlannerPlan

This plan is uniquely catered to your personality traits, and takesadvantage of your superior organizational skills and your uncannyabilitytoscheduleandmanageyourlifeefficiently.Remember,thisstrategystartswithyou—notwithadiet.Thatmeans

that you will enjoy eating well and exercising, because you will beactingaccordingtoaplanwithclearlydefinedrules,andtrackingyourprogresswillhelpkeepyoumotivated.AndbydrawingonyourinbornDietPlannerstrengthsyou’llnotonlyloseweight,you’lllearnhowtokeepitoff!Solet’sgetstarted!

TheDietPlannerPlanAt-A-GlanceThebestwayforaDietPlannertoslimdownandshapeupisbytakingitonesensiblestepatatime:

StepOne:PreparetoLoseWeightStepTwo:PlanYourWeeksStepThree:ChartYourActionStepFour:AssessYourProgressStepFive:StartYourMaintenancePlan

StepOne:PreparetoLoseWeight

Get Informed—With so much conflicting nutrition and diet advice floating around it’sdifficultforthePlanners(alongwiththePlayers,theFeelersandtheThinkers)toseparateweightlossrightfromwrong.Andtogetitright(ITbeingweightloss,weightmaintenance,andsustainingahealthylifestyle)youhavetoknowtherightfacts.Chapter7isasourceofnutritionallysoundweightlossfactsyoucantrust,andonceyougettheinsidescoopyou’llbeinamuchbetterpositiontoidentifywhat’scausingtheharm(nottomentiontheweightgain)inyourownlife,andtomakeinformeddecisionsaboutyourhealthandwellbeing.Sobeforeyoudoanythingelse,readChapter7—afewtimes.

GetaWeightLossLog—Purchaseastandard-sizethree-ringbinderalongwithathree-holepunchsoyoucanaddandsubtractpagestoandfromyourlogasneedbe.Youwillusethislog to arrange yourmeals, record your goals, track your progress, and tomake lists andactionplanstohelpyoudealwithyourtroublespots.Evenonceyoureachyourweightlossgoal,youcancontinuetousethislogtohelpyouplanyourmealsandyourweeks(seeStartYourMaintenancePlan.Besureyourecordyourstartingweightinthelogatthistime.

StepTwo:PlanYourWeeks

PlanYourGoals—ConsideringyourDietTypehas a tendency toget impatientwhenthingstaketoomuchtime,andconsideringthenumberonereasonwomenthrowintheweightlosstowelisbecausetheygetfedupwhentheydon’tloseweightasfastastheythoughttheywould,it’sveryimportantforyousetrealisticshort-termweightlossgoals.Achievingyourshort-termgoalswillhaveapositive impactonyourhealth(andyourstateofmind),anditwillhelpyoureachyourlong-termtargetweight,onecontrollablestepatatime.

FollowingtheadviceinPartFourofChapter7,determineyourfirstshort-termgoal(5percentof your currentweight) aswell as theapproximateamountof time itwilltakeyoutoreachthatgoal(expectanaveragelossofabouttwopoundsperweek),andrecordthisinyourweightlosslog.(Note:Afteryoureachyourfirstshort-termgoal,youjustsetanewshort-termgoalusingthesameformula,asmanytimesasneededuntilyoureachyourultimatelong-termgoal.)

PlanYourWeeks—Themeals in Chapter8make it easy for you to planmeals andchoose foods that deliver a healthy, delicious and weight loss inducing daily 1,550calories,plusanextra100caloriesforoptionalCravingTamers.(CravingTamersallowyoutokeepallyourfavoritefoodsinyourlifebysimplyslimmingdowntheportions.)Eachbreakfastmealhasabout400calories,eachlunchhas450,eachdinnerhas550,each calcium-rich snackhas 150 calories, and each optionalCravingTamers has 100calories.Allyouhavetodoispickfromthemealsprovided,orcreateyourownmealsusingyourownfavoritefoodsandrecipesusingtheeasyguidanceprovided.Therearemealoptionsforcarb-loversandprotein-loversalike.

Select a “planning”dayonedayof theweek, andusingyourweight loss log, planyourmealsandscheduleyouractivityforasevendaytimeperiod.Trytoplanallyourmeals, includingthemealsyouthinkyouwilleatawayfromhome,andalsoplanforthe times and places youwill exercise. Try to anticipatewhere eating and exercisingconflictsmayarise,a latebusinessmeetingoraparty, forexample,andhaveoptionsready. On your planning day, also prepare your shopping list, and then go groceryshopping.

Plan Your Rewards—Losing weight is hard work and it’s important to recognizemilestones along thewaywithnon-foodawards.Andnot justweight lossmilestones,but also changing behaviors—like giving up soda, attendingweight lossmeetings, or

goingtothegym.Onthesamedayoftheweekthatyouplanyourmealsandactivity,alsodetermineyourweeklygoalsandthe incentivesyou feelareappropriaterewardsforaccomplishingthosegoals,likeaCDoramanicurefornotmissingascheduledworkout all week or a pair of shoes for reaching your first short-term weight goal. Savebigger rewards (suchasavacationorapieceof jewelryyou’vehadyoureyeon) forwhenyoureachyourlong-termgoals.Thebestrewardforyouissimplywhateverwillhelp you stay motivated, focused, and raise your awareness of what you’veaccomplished.

StepThree:ChartYourAction

Charting your daily action will help you understand when or if yourhealthplangoesawry.Taketimeattheendofeachday(or,eachweek)andmarkwhenyouateandexercisedasyouplanned,andwhen (andwhathappened)ifyoustrayedoffcourse.Alsonotewhatyouateinsteadof your planned meals, and if possible, the calories of the unplannedfood.Youcancheckthenutritionfactslabelsonthefoodseaten,usetheonline USDA nutrient database for foods without labels(www.nal.usda.gov/fnic/foodcomp/search), look online for food atrestaurants,oruseRestaurantConfidential toguesstimate.Doing sowillhelpyoubecomefamiliarwiththenutritionalcontentofthefoodsyoutypically consume,willhelpyoubecomemore consciousofyourdailychoices, andwill provide you a framework fromwhich to adjust yourintakeinStepFour.

StepFour:AssessYourProgress

At the endof eachweek, step on the scale and record yourweight inyour weight loss log. You’ll probably be tempted to step on the scalemorethanonceaweek,butdon’tdoit!It’snotpossibleforyoutoloseenoughweightinonedayforittoregisteronthescale.Dailyincreasesanddecreaseswillbeduemostlytowaterlostorgained—notfat.Waituntilyourdesignatedweighingday,andthenweighyourselfatthesametime in themorning, always on the same scale, and preferably in thebuff.Andthescaleisnottheonlywaytomeasureprogress: takebodymeasurementswitha tapemeasureandassess the fitofyour clothing,too.Assess your progress for theweek.Have you reached your goals?

Haveyou lostweight? Ifnot,whatcanyouchangeordobetter in thenextweek?Reviewyourfoodandexerciselogandmakeadjustmentsasnecessary.

Repeat steps two through four until your final weight loss goalweightisreached,thenmovetostepfive.

StepFive:StartYourMaintenancePlan

1. Onceyoureachyourfinalweightlossgoal,add200caloriestoyourdaily1,650-calorieintake.

2. Afteraweek,weighyourselfatyourusualtime,onyourusualscale.Ifyouhavelostanyweight,addanother200caloriestoyourdailycalorie intake, ifyouhavegainedanyweight,dropyourintakebyaround100calories.

3. Repeat until your weight has stabilized—that’s the amount ofcaloriesyouneedeachdayforweightmaintenance.

4. Continue to plan your meals one week at a time with your newweight-maintaining calorie level, and to weigh yourself once aweek,atyourusualtimeonyourusualscale.Thiswillhelpyoustayon topof yourweight andadjust your calorie intakeandphysicalactivityasneedbe.

InsideaDietPlayer’sHead

CHAPTER4TheDietPlayers

ESFP,ISFP,ESTP,ISTP

InThisChapter…

THEDIETPLAYERPERSONALITY

PleasureSeekerTroubleShooterOpportunisticSpontaneousActionOrientedBoldCompetitiveAdventurous

THEDIETPLAYERTROUBLESPOTS

FallingforFadsEatingintheMomentOverIndulgingGettingBoredwithRulesandRoutineWantingImmediateResultsGettingSidetrackedfromHealthGoals

THEDIETPLAYERSOLUTION

HowtoWintheDiet“Game!”

TheDietPlayerStrategy

TheDietPlayerPersonalityWhat’stheeasiestwaytospotaDietPlayer?Well,whetheritsrecreationanddinnerpartiesorworkandaquickbite,aplayerpersonalitylikestomake sure she’shaving some funalong theway!Persuasiveandopen-minded,it’softenthePlayerswhoaretheperformers,entertainers,andwheeler-dealers.ThecharismaticPlayerisoftenthecenterofattention,captivating her audience with stories, eliciting laughter and fosteringcamaraderie.Theselikablerisk-takersaremotivatedbyadventure,excitement,andliving in the moment. They are natural negotiators who seizeopportunities, trust their impulses, andare skilled atdeciding thebestmove tomake in themoment.Whether thesemoves are on the stage(thinkMadonna), inthecorporatesuite(thinkDonaldTrump),oronasports field (think Michael Jordan), the Diet Players are highlyresourcefulandeffective. If they“fail”toaccomplishtheirgoalsthey’llsimplyre-prioritize,bouncebackandmoveon.MostDietPlayersdonottake lackof success personally. They’ll just gather their energy, accessthecurrentsituationandproceedfromthere.

Diet Players of Fame and Fortune: Marilyn Monroe, Elizabeth

Taylor, Amelia Earhart, Madonna, and Eva Peron all embody the

characteristicsofaDietPlayer.

When someone with a Player personality embarks on a weight lossprogram,thingssurecangetinteresting!Why?Well,truetotheirstyle,DietPlayersliketoeat,drinkandbemerry.Thiscancertainlymakeittrickytoreachweightlossgoals!AsaDietPlayer(I’manESFP)Icantellyou first hand that this Diet Type wouldn’t dream of being a “partypooper”byturningtheirnosesupat temptingappetizersorbypassingonan indulgentdessertata social event.Quite theopposite; it’soften

the influencing Diet Player who will (loudly) encourage their friends,partner,oreventheunsuspectingstrangernexttothemtojoininonthepleasurableeatingexperience!Thinkaboutthe lastpersonwhogushedat you, “Have you tasted the garlic shrimp? You simplymust; they’rejusttoDIEfor!”HeorshewasprobablyaDietPlayer!Sincetheyequatefood with fun, asking them to turn down every indulgence, countcalories,or stick toa rigid foodplanwilldrain theirdelightand leavethemfeelingfrustratedandcaged.

Diet Players in theMovies and on TV: Samantha inSex in the City,

Holly Golightly in Breakfast at Tiffany’s, Satine inMoulin Rouge, and

ScarlettinGoneWiththeWind.

Let’s get in the game with a Diet Player and take a look at how herplayer personality shapes her life, and how this effects her strategy tolose weight and eat healthy. After you read the summary of the DietPlayer’sbasicinternal“instructions,”we’lllookcloselyatwhatkindsofmistakesthispersonalitymakeswhensheaimstodroppounds.AsyoureadthroughtheDietPlayer’s“stats,”takethetimetoconsiderif,andhow,eachpersonalitytraitappliestoyou.Ifsomeofthequalitiesdon’tsyncupwithwhoyouareasaDietPlayer,don’tpanic!Yourownuniquecombinationoftraitsisjustpartofyourindividuality.Aboveall,your goal is simply to explore and expose your personal weight losschallenges so you can learn how to use your personality strengths tohavetheenergytoenjoylifetothefullest!

DIETPLAYERSATAGLANCE

Freespirit Realistic

Processoriented Uninhibited

Fun-loving Practical

Goodinacrisis Enjoysthemoment

Impulsive Spontaneous

Needsfreedom&space Adaptable

Flexible Seeksvarietyandchange

Focusonimmediacy Mostjoyful

Source:OttoKroegerAssociateswww.typetalk.com

PleasureSeeker

“Ilivetoeat!Mysocialliferevolvesarounddeliciousmeals.”—MICHELLE,ADIETPLAYER

If Diet Players had a motto, it would be something like, “Enjoy eachmomentto the fullest.” In tunewiththeirsensesof touch,smell, taste,sightandsound,DietPlayersarehappiestwhentheyhaveachancetoindulgeandexperience lifewithabandon.As thrill seekers, they cravetherushofadrenalinefromanexcitingencounter,beitadangerousskydive,ariskyrelationship,oradecadentdessert.DietPlayersdon’tspendalotoftimequestioningorsecond-guessingtheirinstincts;theywanttogoforit!Whymissoutontheimmediatepleasureofthecaramelsouffléwithwhippedcream?Tostifleanurgeorsuppressawhimistomissoutonliving,isn’tit?Diet Players are sometimes accused of “not being serious,” but the

truthis theycanbeveryseriousaboutaccomplishingtheirweight lossgoalsaslongastheycanenjoythemselvesintheprocess.

Trouble-Shooter

“Icanmakeamealoutofjustaboutanything.”—DANIELLE,ADIETPLAYER

DietPlayersnaturallyrespondwell inacrisisandcan turnalmostanysituationfromasetbacktoasteppingstone.Incrediblyresourcefulinthemidstofchaos,theycanthinkontheirfeetandcomeupwithsolutions

at the drop of a hat. Where others may hesitate and debate possiblesolutions,DietPlayerswilltakeswiftaction.They’lltakerisks,reachouttowhoever,anddowhatever it takes toquicklyget the jobdone.Youseethisinmovieswhenawomanisforcedtowearsomethingdrabandunattractive, before she makes her entrance, she’ll quickly rip herclothing,tieit,addsomeextrasand“voila”shehasahip,groovyoutfitthatstealstheshow!If aDietPlayerhas seriously prioritizedherhealthand fitness, she’llusehergo-get-’emenergytoreachhergoals,andshe’llhaveadarngoodtimedoingit.Insteadofsittingaroundthinkingaboutwhatshecoulddotoloseweightandgethealthy,justliketheNikeads,she’ll“justdoit.”

Opportunistic

“Itendtothinkwowthathomemadepeach-melbapiemightnotbeheretomorrow…betterhaveapiecenow!”—MELANIE,ADIETPLAYER

DietPlayersdon’tliketomissoutonanything.Whetherit’sagreatsaleon shoes, a primo parking spot, or free ice cream day—when a DietPlayer spots an opportunity she wants to grab it before it disappears.OneDietPlayerdescribedthisas“opportunityeating.”Shesaidthatanytime an unexpected eating opportunity comes, like the chocolate cakesomeonebringsasasurpriseforacoworker’sbirthday,unexpectedfreeappetizersathappyhour,orthecandyinthedishonthereceptiondeskat the chiropractor’s office, her philosophy is, “Hey, I might not getanotherchance,soImightaswellindulge.”DietPlayersarebusygals.Theyliketofitawholelotintotheirlives.Theywouldratherknowtheydoveinandparticipated,takingachancetoturnasmallopportunityintoagreatenterprise,thantositbackandwatchlifepassthemby.Thismeansiftheycatchwindofanewdietthatisalltherage,they’lljumpatthechancetotryit.

Spontaneous

“IwanttoeatwhatIwant,whenIwantit.”—DANIELLE,ADIETPLAYER

DietPlayersliveinthemoment—thatis,rightNOW,rightthissecond!Theyliketobeabletofollowtheirimpulseswithoutworryingabouttheconsequences. You can imagine that when it comes to food, aspontaneousDiet Playerwillmost likely eat first, and think about hernot-so-healthychoiceslater…ifatall.PlanningforaPlayercantakethefunoutofthings.Theyprefer insteadtogowiththesituation,keepingtheiroptionsopenforwhatevermaycomeupinthemoment.That’snottosaytheDietPlayersaren’tprepared.Theyarereadytoparticipateorindulge in whatever attracts them in this instant and are primed toswitchgearswhennecessary,sotheycankeeptheobjectoftheirdesiresintheirsightsnomatterwhat.Andtheir“cravings”canchangequickly;thecircumstancescallforit.DietPlayersareusually“seefood”eaters…iftheyseeitanditlooksinviting,theywanttoeatit!

ActionOriented

“Thehigh-impactworkoutskeepme interested. Ineed something likekickboxingorboot-campfitness,somethingwhereIleaveexhaustedandsore.”—MELANIE,ADIETPLAYER

ActionisthenameofthegameforDietPlayers.Theywanttobeapartof the action, not just watch it. Diet Players are notorious for doingmanythingsatonce—workingmanyjobs,datingmanymen,orjugglingmultipleprojectsoractivities.Theyareoftentheultimatemulti-taskers,talkingonthephone,paintingtheirnails,andcheckingtheiremail…allatthesametime.Needless to say, a hectic schedule and a penchant formulti-tasking

meansDietPlayersareofteneatingontherun.Navigatingtrafficwhileeating a muffin, grabbing a sandwich before hopping on a plane, orshoppingforanewdresswitha latte inhand, isnosweatfortheDietPlayer. At work, it is probably a Diet Player that is running errands,havingameeting,orreadingaproposalwhilealsoeatingherlunch.

DietPlayersaremostateasewhentheyareoperatingandinteractingwith the physical world. They are adept at using tools, gadgets, andinstruments(evenpartsoftheirbodies)tomanipulateandinteractwiththeir environments. Many great chefs are Diet Players. If you’ve everwatched the TV show Iron Chef, you’ve experienced a Diet Player’sdreamactivity. It is a competition, againstothersaswell as the clock.They work fast and use all kinds of gadgets, tools, pots, pans andappliancestocreate flavorfulmasterpieces.Theychoosefromavarietyof ingredients andhave to thinkon their feet to create recipes fromaspecialingredient.Andtalkabouttheicingonthecake!Theygettosee,touch,taste,smell,andhearthefoodcooking.Theyworkamidstchaosand commotion… lights, cameras and plenty of action. Then theydescribe their creations in great detail for the judges. Whew!What arush!

Bold

“IfIreallywanttoachievesomething,IknowIcandoitaslongasIhaveatruegoalinmind…likefindinganewjoborrunningamarathon.”—MARIA,ADIETPLAYER

AtraitofDietPlayersthat isadmiredbymanyis theirconfidenceanddetermination.Appreciatingexpediency,DietPlayersdon’t like tobeataround the bush in conversations and interactions. They prefer to bedirect and frank about their intentions, “Do youhave a girlfriend?Doyou want one?” Part of this is due to the fact that Diet Players aremastersofthe“fakeittillyoumakeit”philosophy.”AnotherreasonforherbrazennessisthataDietPlayerlovestogetwhatshewants.Oneofthe biggest motivators for a Diet Player to lose weight and adopt ahealthylifestyle is theabilitytohavetheconfidencesheneedstobeawinner inanysituation.SomeDietPlayersaremotivatedbecause theywant to look their best so they can impress and entice those aroundthemPessimistic people and pessimistic dieters generally irritate the Diet

Players.ADietPlayer isnot inclined tositaroundandcomplain.Howcantheyhaveagoodtimeandreach theirgoalswithanegative-Nelly

bringing them down? It takes too much energy away from the moreimportant things in life… like enjoying it! Diet Players also dislikeawkwardness, cowardliness and indecisiveness. They don’t like it inthemselvesandfinditveryunattractiveinothers.

Competitive

“AslongasIwascompetingwithmybestfriendtoloseweightbyourclassreunion,Iwassuccessful.”—MICHELLE,ADIETPLAYER

Acontest,game,orcompetitionwillpiquetheinterestofaDietPlayer,whoreadilyenjoyschallengesandstrivestobethebest.DietPlayerscanputalotoftimeandenergyintopracticingtheirtechniqueandhoningtheirskills,as longastheycankeepatangiblegoal inmind.Winning,andtheadrenalinerushthatgoeswithit,canbequiteaddictingtothe“high-rolling” Diet Player—the higher the stakes, the bigger the rush!One saucyDietPlayer shared that agirlfriendofhersbet she couldn’tgetpastonedaywithoutdrinkingsoda.Theresult?OurDietPlayersureshowed her friend! She skipped sodas for an entireweek. In fact, shekeptgoingandhasn’thadasodasince.Hermotivation?EverytimetheDietPlayergetstogetherwithherfriendshecanbragaboutherfeat.DietPlayersaredrawntootherswithacompetitiveedge—expectingtheywillmakelifemorefun,interesting,oratleastchallenging—sotheywill do well with a competitor. Most Diet Player’s would rather beplayingacompetitivesport(liketennis,softball,orgolf)orengagingina fun activity (like dance aerobics, snowboarding, or rollerblading),rather than running on a treadmill or pedaling on a stationary bike(yawn).

Adventurous

“Iliketotrynewfoodsandexperimentwithmyoptions.”—JILL,ADIETPLAYER

IfyouareaDietPlayer,youarewellawareofyourneedforvarietyandchange. Although some Types may find routine and schedulescomforting because they know what to expect, Diet Players becomerestless and boredwith structure. They need the flexibility, space andfreedomtomakechoices,changeoptionsandcreatealternatives.Whenitcomestoeating,DietPlayers liketobeabitadventurous,they’ll tryhotandspicyononedayandsweetandcreamythenext.DietPlayersliketheiractivitiestobediverseaswell.Doingthesameactivitydayinanddayout istoomundaneforaDietPlayer.Theyaremore likely to get their exercise in a variety of ways; they might godancing one night, rock climbing the next day and skiing over theweekend.Theyaren’tafraidtotrythelatestfadeither.Whetherit’sthenew“fatblocker”pillorthelatestthingamajigexerciseequipmentfromaninfomercial,theywelcomenewtastes,activitiesandideas.Eatingthesamefoodsanddoingthesamethingsoverandovercanfeellikeajailsentence to a Diet Player. When it come to food and exercise, DietPlayersneedvarietytokeepthemhappy.

WHATWORKSFORDIETPLAYERS

Flexibility

Takingitonedayatatime

Portioncontrol

Competingwithselfandothers

Short-termgoals

Tryingnewthings

Lotsofactivity

WHAT’SUPDOC?

Brandy’sStory

“You’vegottohelpme,Doc,I’vegottalookhot—fast!”

Some people are the life of the party… Brandy is the party! To

many,Brandycancomeacrossinoneoftwoways:eitherabreath

of fresh air, or a tornado. I firstmet Brandywhen she began her

careerasapharmaceuticalrepresentativesixyearsago.Notoneto

follow rules, she would frequently finagle her way past my

receptionistandintomyoffice,whereshewouldbewaitingforme

uponmyreturn.Livelyandfunny,Brandywouldsurprisemewitha

newjokeeverytimeIsawher,andsheoftenfoundtheopportunity

togivemeaplayfuljabinthearmandexclaim,“Getouttahere!”

EventuallyIbecameBrandy’sprimaryphysician.AsaDietPlayer,

she led a busy life and was always trying something new. With

Brandy,itseemed,itwasalwayssomething;fromabrokenankleshe

gotskiing,thebackpainshedevelopedaftertakingupkickboxing,

andafunnyrashthatshedevelopedafteratriptoCancun.

ButonedayBrandycameintoseemeforadifferentreason.

“Doc,” she exclaimed, “my backside is HUGE!” Her bluntness

startledme.

“Excuseme?”Ireplied.

“And I’ve got a pooch!” she continued. “Can’t you write me a

prescription for an appetite suppressant or one of those fat

blockers?”

Brandyhad indeedbeengainingweightover theyears, and she

wasnowabout30poundsoverweight.BeingBrandy,itwastypical

thatsheexpectedtheissuetobetakencareofimmediately.

“SoBrandy,whyisthiscomingupnow?Whatmotivatedyouto

wanttomakethischange?”Iasked.

“I’mgoingtoPalmSpringsinafewmonths—andIwanttolook

hot!

I knew that the typical discussion about exercise, calorie

restriction,andlifestylemodificationswasgoingtofallondeafears.

Brandy needed to do something now, get results now, and feel

successful—now. Even a discussion about achieving a goal two

months away (or even this weekend) was likely to be considered

“long-range planning,” a skill which did not fit Brandy’s natural

personality. We needed to tap into Brandy’s innate ability to get

thingsdonetoday.

I took Brandy through a process called “mapping across.” This

entails pinpointing a previous accomplishment and applying the

sameapproachusedtoattainsuccessthen,toanothergoal; inthis

case,thenewgoalwasweightloss.Wetookthesameskillsshehad

usedtosuccessfullysaveforadownpaymentonaredconvertible

and applied them to saving calories so she could fit into her red

swimsuit.

Brandy had effectively saved up for the car, not by crunching

numbersandbreakingdownherbudget,butbyaskingherselfevery

day,“WhatcanIdotodaytosavemoney?”Thisattitudehelpedher

resist spending. For example, when she saw a “gorgeous” pair of

shoes and reached into her purse for her credit card, she

immediately paused and thought of her bigger goal. “Really, how

oftenamIgoingtowearthoseshoes?”shewouldaskherself,“IfI

buythem,IwillhavewastedthemoneyIwasgoingtoputtowards

mycar,andIwillbefurtherfrommygoal.”

Brandyappliedthissameconcepttoeatingjunkfood.Whywaste

calories? Insteadof“usingup”allherallottedcalories for theday

onasliceofcake,shewouldbemoresatisfiedifshesavedupthose

calories for more filling, healthful foods. She learned to stop and

think“Waitaminute.Fiveminutesofadeliciousdessertmightbe

great,butit’sgoingtomovemefurtherawayfrommyweightloss

goal!”Brandy’s ultimate goal—to lookgreat inher swimsuit—was

cleartoher,andshewasfreetomakechoices(forDietPlayers,itis

all about choices!). In summary, she was saving calories for a

healthier food choice—just like she had made the choice to save

moneyforhercarbynotbuyingshoes.

Several months passed before I saw Brandy again. She came

rushing into the office and immediately and hit me with an

enthusiastichighfive,“IdiditDoc!”sheexclaimed,“Ifitintothat

redswimsuit!Andyouknowwhat?”sheaddedwithabiggrin,“I

lookedhot!”

—Dr.Redard

TheDietPlayerTroubleSpotsDietPlayerscertainlyhavea lotgoingon,but the twomost importantthingsforthemarehavingfreedom,andbeingabletoact—fast!BecauseDietPlayersbelievelifeshouldbelivedtothefullestinthehereandthe

now, they don’twant any rules to hem them in.Once they findwhattheywanttodo,ratherthandiscussingit,theyjustdoit.Withthosecharacteristics,theDietPlayercangetofftoagreatstart

when it comes to weight loss. After all, she won’t have any troublegettingherselftothegymbecausesheisawomanofaction.Andshehassuchhighenergytherestofthetimethatyouwouldexpectthepoundstojustmeltoffofher.TheproblemsbeginwhenaDietPlayerstartstofeelthatsheisbeing

restrictedordisciplined.Suddenly,shefeelsfrustrated,andshegetsofftrack. In theportionbelow,wewill look at exactlyhow thishappens.Then we will find ways for the Diet Player to predict her own weaktendencies—andbeat themwithherownstrengthsbefore theyget thebestofher.Let’s kick things offwith a look at someof theDiet Player “trouble

spots.”Justasyoudidintheprevioussection,takethetimetoconsiderhow,

andtowhatextent,eachweaknessmayapplytoyou.Anddon’tforget,youare auniqueDietPlayer amongmanyotherPlayers, sonot everydescriptionwillapplytoyou.

FallingforFads

“I’lltryanydietatleastonce!Whynot?I’vegotnothingtolose…exceptmaybesomeweight!”—LAURIE,ADIETPLAYER

WhileotherDietTypeswilltalk(andtalkandtalk)aboutlosingweightandgettingfit, ifaDietPlayerisseriousaboutdroppingpounds,she’llskipthesuperfluouschatterandgetrighttoit.APlayerdoesn’twanttodebate diet theories, study various weight loss plans, or discuss the“what ifs” of their health goals. They want to get started—NOW!However,intheirurgencytogettheweightlossshowontheroad,theymay not get all the facts or they may make poor choices based onmisinformation. This can make attaining long-term effective resultsmuch,muchmoredifficultthanneedbe.

SinceDietPlayersaresospontaneous,theycanalsogototheextremeand make a quick decision like “I’m going to run a marathon in thespring!”Althoughtheystartoffwiththeenergyandfervorofarunawaylocomotive,waitinganddelayscanbelikeaslowdeathtoaDietPlayer.She wants to see “instant” results, and when she doesn’t, she getsdiscouraged.Needlesstosay,aDietPlayerissusceptibletothosequickfix(failure)fadsthatpromiseyouwilllose“tenpoundsinjusttendays!”

EatingintheMoment

“Iliketheinstantgratificationofeatingbadthings.”—MARIA,ADIETPLAYER

Diet Playerswithweight troubles tend to go from one indulgent foodmomenttothenext.Iftheirlunch-timedelispothasacheesy-steaksubonspecial,they’llthink,“whynot?”Iftheyseeatemptingsconebehindthecounterattheircoffeespot,they’llgiveitatryandindulgewithouthesitating.Andif theirpartnerwantstoorderadeep-dishdouble-meatpizzafordinner,theywon’tthinktwiceaboutsharinginthefun.When restrictions are put on a Diet Player that prevent her from

grabbing the gusto from life, she begins to feel trapped. Naturally,weightlossplansthatbanentirefoodgroups,requireadherencetolotsof rules, andallowno room for flexibility,willbeunworkable for thisDiet Type in the long run. Oftentimes, it doesn’t take long for a DietPlayertofindthatadietistoocontrollingforher.Nomatterhowmuchenthusiasmshestartswith,onceshefeelshemmedin,shewillmoveontomoreexcitingandfulfillingventuresalmost immediately—andleavehergooddietintentionsinthedust.

OverIndulging

“I cannot stand tobedeprivedof the things Iwant, and that iswhat theword ‘diet’meanstome.”—NATALIE,ADIETPLAYER

It’seasytoguessthataDietPlayersboldtendenciesand“seizetheday”mindsetcaneasily leadtooverindulgence.Nearlyeverydayisexcitingandspecialtotheaction-drivenDietPlayer,andsheoftenfeelsshehasto act onher enthusiasmby celebrating—witha sweet treat or caloricconcoction. In addition, on the dayswhen the active Player is feelingmorestressedthanfabulous,sheisalsopronetoconsumetoomuchjusttohelphercope.Occasionalindulgenceisnotabigdeal,(mostofusareall too familiarwithover-doing itonThanksgivingoronother specialoccasions),buttheconstantcycleofspoilingherselfwithfoodisnogoodfortheDietPlayer,whowill inevitablypackonthepoundsfasterthanshewouldatanall-you-can-eatchocolatebuffet.

GettingBoredwithRulesandRoutine

“Dietstakeplanning.Youhavetothinkaboutmealsinsteadofjustgrabbingsomethingquick.”—COLLEEN,ADIETPLAYER

It’snotsurprisingthatmostDietPlayersfinditdifficultandexasperatingtofollowtraditionalweightlossplans.Most(ifnotall)arebasedonlotsof rules and regulations (yuck), and keeping track of points, carbs, orcaloriesisthisDietType’sworstnightmare.Also,becauseaDietPlayerlikestohavethefreedomtodowhatshewants, when she wants, she can be resistant to making a weight losscommitment—and it’s even harder for her to keep them.When aDietPlayermakes a plan, they typically view itmore as a flexible goal orsuggestion,notsomethingcarvedinstone.Theymayalsosetunrealisticgoals,suchas;“Iwillnevereatsweetsagain!”Unfortunately,thismeanstheyoftensetthemselvesupforfailure.

WantingImmediateResults

“IfIstartadietandIdon’tseefastresults,I’ll justdropitandmoveontosomethingmoresatisfying.”—STEPHANIE,ADIETPLAYER

ForaDietPlayer,waitingforsomethingtohappencanfeelliketorture,especially when she’s waiting for her new, svelte figure to emerge. ADiet Player wants results, and wants them yesterday. The danger is,unrealisticexpectationsabouthowlongitwill taketoshedthoseextrapounds will do more harm to their waistline than not exercising oroverindulging: the number one reason people ditch their “diet” is notbecauseofalackoftime,knowledgeorwillpower,butbecausetheygetfedupwhentheydon’tlosethefatasfastastheythoughttheywould.It’s a shame because all that hard work goes down the drain, andstartingagaincanfeelreallydiscouraging.ThedesireforimmediateresultsispartoftheDietPlayer’seagernesstomakethingshappen.Whatshewantsisaction—now!Unfortunately,thisalsomeansthat,when,forwhateverreason,aDietPlayerisn’tableto be as physically active as she wants, she may eat just to havesomething to do—better than doing nothing! If they can’t go outdancing, well, at least they can indulge in some chocolate. Coldoutside… can’t exercise? How aboutwhipping up something deliciousandhavingafeastinstead!Stuckindoorsdoingboringpaperwork?Spiceitupwithsomeyummysnacks!

GettingSidetrackedfromHealthGoals

“Myworkoutplansoftengetde-railedwhenmoreexcitingprospectsarise.”—MELANIE,ADIETPLAYER

The Diet Players desire to indulge in the moment is so strong thatsometimes their goals (like weight loss) get pushed aside in favor ofwhatisimmediatelystimulating(likechocolateoradinnerparty).Also, livinglifetothefullest intrueDietPlayerfashionmeanstheseladiesoftenoverextend themselves in several areasof their lives all atonce. Although Diet Players are equipped to strive with this kind ofpriority-juggling,herhealthcomeslastwhenshe’sinahurry.Exercise?Whohasthetimewhentheyhaveabusinesstorun,acrisestosolve,anopportunity to grab? Eat right?How can they planmeals, they’ve gotplacestogoandpeopletosee?Thiskindofwilly-nillyapproachtoherhealthmeansourDietPlayercanformsomeverybadhabits.

WHATDOESN’TWORKFORDIETPLAYERS

Scheduling

Long-rangeplanning

Weightlossmeetings

Rigidorcomplexfoodplans

Countinganything

Routine

Reviewingresearchordetaileddietdata

WHAT’SUPDOC?

Crystal’sStory:ADietPlayer

“Ok,youhavetotellmedoc.Whycan’tIloseweight?Imean,I’vetriedeverythingandithasn’thelped!What’sup?”

Crystal’s engaging personality draws you in with her enthusiasm

and larger than life adventures. She can talk about the most

mundanethingsandmakethemseemedsoimportantandrelevant

atthatmoment.Shehashonedthesenaturalabilities tobecomea

soughtafterspeakerandcorporatetrainer.

Withheroptimism,selfconfidenceand“can-doattitude,”Crystal

is fearless, yet she seems togetherself intoonepredicamentafter

another. She accepts speaking engagements on topics that she’s

neverpresented, doublebooks speaking engagements on the same

day,orevenschedulesatalkinNewYorkforthemorningandhalf

wayacrossthecountryforthatsameevening.Buther,shoot-from-

the-hipstyle(andfrequentadrenalinrushes!)getherthroughwith

accolades from her audiences.While her natural abilities allowed

for success inmany areas, other aspects of her life tended to get

pushedaside,orsimplydenied—likeherweight.

Crystal grew up thin. With no effort at all she stayed thin

throughout her teens and early 20’s. However, during her college

yearsshestartedtoputonweight.Shewantedtobesuccessfulso

sheputherfulleffortintoherschoolworkwhileworkingnightsto

payherway;shefounditquitenaturaltoburnthecandleatboth

ends.Theonlytimeshefeltshecouldtakeabreakandrelaxwasto

eat.

Soonshestartedtoassociateeverydayactivitieswitheating.For

instance,shewouldcomehomeafteralongdayandheadstraight

to the refrigerator. In her unconsciousmind,walking through the

frontdoorbecameassociatedwith“EATINGTIME!”Shedidn’teven

have to be hungry to eat, simply walking through the front door

triggered her to want to eat. She could have just finished lunch,

thenwalked outside to check themail,walked back in the house

andfoundherselfunconsciouslydriventolookforsomethingtoeat.

It became quite automatic. Same thing when she was driving.

Simply hopping in the car triggered her hunger and she would

forageforwhateverwasavailable—anditwasusuallybagsofchips

orcookiesshehadstashedsomewhere.

It didn’t help that her friends and relatives all gained weight

alongwithher, so she remained the thinnest inherpeergroup. It

was always easy to reason “I’m thinner than all my friends.” It

wasn’t until a couple of her girlfriends went on a diet that it hit

Crystal that shewasheavy, shewasn’t luscious, shewas lumpy! It

wastimetodosomethingaboutit.

As a New Year’s resolution, Crystal really took weight loss

seriously,countingcaloriesandworkingoutreligiously.Beforeshe

knewit,shehadarrivedatherpre-collegeweight.Havingreached

hertargetshefigured,“Whew,Icangobacktomy‘normal’wayof

eatingnow.Thefightisover!I’vewon!Nomoredeprivation!”

Sowhat happened next? You guessed it, she gained theweight

back.Thispatternofdietingrepeateditselfoverandover.

“I justdon’tget it,”sheexclaimedtomeoneday,“Whydoesn’t

anydietworkforme?”

“Hmm…itseemstomethateverydietyouwenton‘worked.’”

“Yea,butwhenIwentoffit,Igainedtheweightback!”

“Ah, Crystal, right there you have the keys to the kingdom,” I

said,“Thekeytostayingsexyandfitistohaveawayofeatingthat

iseffortless,thatisfun,thatisautomatic,andthatyouactuallylook

forwardtodoing.Thatwayyouneverhaveto‘goon’or‘gooff’the

diet. In fact, it’s not even a diet, it’s just the way you eat—it

becomesyournew‘normal.’”

“Butithasalwaysbeensuchastruggle,Ialwayshavetoworkso

hardatit!”sherecounted.

“Always?”Iquestioned.“Asachildyouwerethinanddidn’tever

thinkabout it; your eatinghabitswere just asnatural andpart of

your life as walking and talking. It’s just that you’ve added some

habitsovertheyearsthatseemtobeapermanentpartofyou.Well,

theyaren’t,andifyou’rewillingwecanunhookthemrightnow.”

Iworkedwithhertobreakuptheseassociationsandhookthem

uptohealthierbehaviorssuchasstretchingthemomentshewalks

inthedoorandlisteningtoherbodycuesforhungerinstead.

Next we turned to the concept of “memory management”—

thinkingNOWhowshewillfeelBEFOREsheeatsthefood.Willshe

feeltired…bloated…regretforblowingherdiet?Shelearnedtolet

those awful feelings stop her BEFORE eating, freeing her tomake

choicesthatfeelgoodnow,ANDlater.

Crystalisnoweatingandexercisinginher“normal”way.Shelost

theweightwithoutastruggleorsimplybyusing“willpower”—she

justfitbackintotherealCrystal.

—Dr.Redard

TheDietPlayerSolutionPartOneofYourSolution:HowtoWintheDiet“Game!”

Nowit’s timetomakethe firstmovetowardswinningthediet“game”and developing your very ownDiet Player Strategy.How?By startingwithyou,ofcourse!First, youwill take a close look atwho you are, how you live, and

whether your life is fulfilling yourDiet Player needs. It is this processthatwillhelpyouovercomeyourtrip-ups,or“TroubleSpots.”Then,withthatknowledgeinhand,youcanmovetoyourDietPlayer

Strategy: creating your own customized, foolproof diet solution. This

includesspecificweightlossandeatingtips.Inthisway,youwillworkwithyourselftoattainyourweightlossgoals.That’sbecauseyoucanuseyour natural Diet Player skills to anticipate—and overcome—yourweaknesses.Remember,youknowyourselfbetterthananyoneelse.Sohowcould

therebeanyonebetter to turn to forguidance?And,afterall,youaretheonlyonewhocanleadyoutoaccomplishment.Here’sareminderofthosepeskyweakspotsforaDietPlayer:

FallingforFadsEatingintheMomentOverIndulgingGettingBoredwithRulesandRoutineWantingImmediateResultsGettingSidetrackedfromHealthGoals

Let’s take a closer look at some Player-friendly ideas for addressingkey trouble spots by looking into your own life. Finding away to getpastyourtoughspotsmeansdevelopingimportantlifeskillsthatareinsyncwithwhoyouare.Asyoureadthebelow,decideifsome(orall)ofthesethingsneedtobeaddressedinyourownlife.Then,workthroughtheadvice,onesolutionatatime.

HowdoesaDietPlayernotfallforfads?

When your mind is made up that you want something, you want itNOW,butbeforeyoujumponthelatestweightlossbandwagonatleastknow this—quick fix fads can quickly spell more pounds in the nearfuture.It’stimetogetintheknow,stayintheknow,andtaketheactionthatwillgiveyouthemostsuccess.

TAKEACTIONNOW

Realize that quick-fix weight loss fads only offer short-term

solutions.Toloseweightinthelong-term,youhavetochange

yourhabitsinthelong-term.

Ditch the fads and “get in the know” by checking out The

BasicsinChapter7.Bonus,onceyou’reintheknow,you’llnot

onlybeprimedtolosetheweightandkeepitoff,you’llalsobe

able to impressallofyour friendsand familywithyournew-

foundknowledgeandskills.

WHYFADSAREFOOLISHRapidweight loss (more than two or three pounds aweek), ismostlywater loss, and losingwaterweight is not the same as losing the realweight enemy—i.e. fat. Not only will losing water weight leave youfeeling dehydrated and drained, you’ll regain thewaterweight just asfastasyoulostit.Quick-fixdietsalsoseverelyrestrictcaloriesandyourunsuspectingbody—whohasno ideayou’re just trying to fit intoyourskinny jeans—will assumeyouare starving todeathandautomaticallyslow your metabolism, making it even more difficult for you to losepounds. Even worse, when you start eating normally again yourmetabolismwillremainsluggishtoallowyour“starving”bodyachancetoregainweightasfastaspossible.Inshort,quick-fixfaddietsonlyofferquick-fix solutions, and because they don’t teach you how to changeyourhabits in the long-term, theycan’t solveyourproblem in the long-term.Assoonyouroldeatinghabitsreturn,sodoestheweight.

GETINTHEKNOWWhenitcomestoweightlossandnutrition,eventhougheveryoneseemstobearealknowitall,veryfewactuallyknowtherealdeal.And,withalltheconfusinginfooutthereinthewild,wildworldofweightloss,it’seasytogetturnedaround.Thetruthis,losingweightisnotcomplicated.As longasyoueata(mostly)healthydietandgetmoving, thoseextrapoundsaregonnadisappear.Don’tworry—Chapter7providesyouwith

all the facts you need to know.And, since you are aDiet Playerwhowantstogetstartedfast,allthemostimportantinfoissummarizedinaneasy-to-understandformatforyourconvenience(seeKnowThree).

STAYINTHEKNOWAsaDietPlayer,here’saquickwayforyoutokeepup-to-speedonthelatest health news when you are on the move: healthy livingpublications like Self, Fitness Magazine, Good Housekeeping, or CookingLight, newsletters like the fantasticNutrition Action Healthletter and e-newsletters,(likemyfavorite:TheHungryGirl),makeitfuntostayonthecuttingedgeofnutrition.Plus,youdon’thavetoreadthematerialfrom cover to cover. Just by thumbing through, you’ll pick up newexercise ideas,weight loss tips, healthy recipes, food news, aswell asothertricksandtidbits.Whynotindulgeandgetasubscription?Itwillsaveyoucashandtimebecauseyoudon’thavetoremembertopurchaseone.Plus,itwillgiveyousomethingtolookforwardtoeachmonth!

HowdoesaDietPlayerkeepfromeatinginthemoment?

Ifyouwanttoloseweight,something’sgottagive,andfollowingeveryurge into the land of calorie-laden foods is going to get younowhere,fast.Whattodo?ForyourDietType,it’sallabouthealthyoptionsandstrategy.

TAKEACTIONNOW

Make everyday a chance to make a healthy change or build a

healthyhabit.Keepyourgoalinmindandmaketodaycount!

Maketodaythedayyouclearoutyourcupboardsandcreatea

healthy home-base. Throw a “take or toss” party, where you

invite neighbors or friends to take the foods you no longer

want.Whatevertheydon’ttake,youwilltoss.

Maketodayachancetolightenyour“outandabout”calories.

Pick up nutrition brochures from a few of your favorite

restaurants,orcheckouttheinfoon-line.

Make today the day you increase your activity. Challenge

yourselftofindtenwaystoincorporatemoreactivityintoyour

life today, whether it’s aerobic, lifestyle, or an everyday

activity.

GETTINGINTHEGAMETaking away all your favorite foods and forcing you to eat things youdetestwouldbelikeaprisonsentencetoyourDietType,butifyoudon’tmakesomehealthychangesandreduceyourcalories,theprisonwillbeyourownbody.Sincecomplicatedplanswon’tworkforthespur-of-the-momentDietPlayer,youneedadifferenttypeofstrategy.Below,Ihaveprovided a great 1–2-3 game plan that is perfect for beating the DietPlayerurge to eat at thedropof ahat.Becauseyouare aDietPlayerwholikesoptions,wewillhavesomemorestrategiesforyouwhenweoutlineyourpersonalDietPlayersolution.Butfornow,implementthesestepsintoyourlifetodefeatthosetempting,spurofthemomenturges.

1-YourHome-BaseStrategyThe best chance for your Diet Type to make smart, calorie-controlledchoices is inyour “home-base.”Your “homebase” includeswhereyoulive,butitalsoencompassesotherplaceswhereyouspendalotoftime,likeyouroffice,orplaceofwork.Tomakeyourhomebaseworktoyouradvantage,clearyourspaceof

thenot-so-healthyfoodsyouknowwillgetyouintotroubleintheheatof the moment. Instead, stock up on healthy options you ENJOY andonly keep the “junky” foods you can’t livewithout around in portion-controlled quantities (the 100-calorie packages of cookies, chips, etc.,makethiseasytodo.)Notethatthisisnotastrategyyoushouldemploy

onlywhenyou’retryingtodroppounds—thisbehaviorshouldbecomealife-long habit. Treat your home-base as your health sanctuary—considering the timeyou tend to spend“outandabout,”you’regonnaneedit.Ofcourse,thehealthyoptionsarelimitless,andyourfavoriteswillbe

amatterofpersonalpreference,but trustmehere; youwon’t feel likeyouaresacrificingifyoukeepfoodsaroundyoutakepleasureineating.If you’re a gal who frequently has impromptu get-togethers, perhapsyou’llstockuponhummus,crudités,wholegrainpitachips,olivesandnuts, so youand your guests can eat healthy and enjoy it, too. If youspendalotoftimeinanoffice,thismightmeankeepingabowloffreshfruitonyourdesk,astashofgranolabarsinyourpurse,andastackofhealthy frozen meals in the kitchen freezer. If you’re a stay at homemom who enjoys cooking, you might stock up on interesting saladingredients,bakecrustyhomemadewholegrainbread,andmakeatriptothefishmarketeveryfewdays.Nomatterwhatyourlifestyle,atyourhome-baseit’sallabouteatingtherightfoodinthemoment.

HEATHER’SHEALTHYHOME-BASE

Whileitchangeswiththeseasonandmymood,mostofthetimeyoucanfind the following items hanging out in my kitchen: whole grain pita,Sabrehummus,olives,mixedgreens,babyspinach,arugula,edamame,jarred roasted peppers, grape tomatoes, eggs, smoked salmon, goatcheese, Parmesan cheese, pine nuts, almonds, walnuts, chicken-applesausages,Amy’sLowerinSodiumSoups,prosciutto,BarillaWholeGrainPastaandRaosPastaSauce,KashiGoLeancereal,fat-freemilk,FageTotal 0% Yogurt, Fiber-One Granola Bars, Pepperidge Farm WholeWheatCinnamonSwirlBread,LandO’LakesLightButterwithCanolaOil, honey-crisp apples, peaches, berries, tangerines, bananas, SkinnyCowIceCreamSandwiches,astashofLeanCuisineSpaCuisines,andanassortmentof100-calorieportion-controlledtreatsandsnacks.

2-YourOutandAboutStrategyOnce you’ve got your home-base strategy in place you need to thinkaboutwhattodowhenyouareout,andifyou’relikemostsocialDietPlayers, this is quite often. Again, educating yourself about food andcaloriecontentwillreallyhelpyou,an“inthemoment”gal,makebetter“in the moment” food choices. (One of my favorite expressions is:ignorancemightbebliss,butit’salsofattening!Wantanexample?Theaverageorder of eggplant parmiganawith spaghetti has at least 1,000caloriesandaRuebensandwichhasaround900.Consideringyoushouldonlyconsumeabout1,600caloriesperdaywhenyouaretryingtoloseweight,thosearesomemightybigindulgences.)Part of your out and about strategy is having enough knowledge to

make painless calorie-saving swaps.Where do you get the facts? Scanthenutritionbrochuresoronlinenutritioninfoforsomeofyourregularspots.Most“outandabout”spotsofferaselectionoftastygood-for-youoptions—it’sjustuptoyoutomakethechoicetotrythem.Thismightmean trading in your Starbucks Venti whole-milk Café Mocha withwhippedcreamanda scone (940calories) foraGrandeSkinnyMochaandabiscotti (240 calories).Ormaybe substituting your rib-eye steakwith a loaded baked potato (1,230 calories), for a filet mignon withveggies(450calories).It’simportantthatyouselectfoodswapsthatwillleaveyoufeelingsatisfiedbecauseifyouforceyourselftoeatfoodsyouhate, you’ll not onlymake yourselfmiserable in the short-term, you’lljustgobacktoyouroldeatinghabitsinthelong-term.There are times, however, when “just saying no” (or just saying

“swap”forthatmatter)isnotarealisticoption.Sowhat’sadesperate-to-be-in-her-skinny-jeans Diet Player to do? Try these sensible (semi)solutionsonforsize:

PairDownPortions—Portioncontrol isa food loversnumberonedefenseagainstweightgain.Howdoesitwork?Youcaneatwhatyoulove…justnotalotofit.Servingsinmostrestaurants are gigantic, so nomatterwhat youorder, either split itwith a friend, or forevenmore control, ask for half to be boxedupbefore it hits the table. Serverswillmostlikelybepoliteaboutthis…afterall,goodserviceishowtheyearntheirliving!

MixitUp—Ifyoucan’tstandgoingoutforbreakfastwithouthavingbacon,pairafewstrips

withacupofoatmealandfreshfruit. IfaFrenchbistro isnotthesamewithoutthefrites(fries),couplethemwitharotisseriechicken(sanstheskin)andmixedgreenswithdressingon the side. If you can’t live without the crème brulee dessert, have grilled fish andvegetablesasanentrée.Yougettheidea.

TryaLittle,LeaveaLittle—Don’twasteyourcaloriesonfoodyou’renotcrazyabout.Atacocktailparty,buffet,orsimilarevent,trysmallbitesofthethingsthatlookgood,butonlyfinishwhatyoureally,reallylike.Don’tmunchawayonfoodsthattastejustso-so,simplybecause they’re on your plate. Instead, save your calories for the things you thoroughlyenjoy.

ImplementDamage Control—If you have an indulgentmeal or day, don’t let it start adownwardspiral.Your indulgenceswon’tgetachance tostick toyourhips ifyouchooselow-calorieoptionsforyournextfewmealsandincreaseyourlevelofactivityforafewdaysto neutralize the impending damage. In fact, this strategy is a lot more reasonable thantryingtoavoidindulgencesaltogether.Afterall,what’salifewithoutalittleindulgence?

PickYourPleasures—From time to time it’s good to give yourself a break and just eat,drinkandbemerry.Sinceyoulivelifeasitcomes,youmaynotbeabletoplanthesetimes,but as long as you don’t feast more than once a week, it’s A-OK to occasionally spoilyourself.It’saloteasiertobe“bettersomeofthetime,”than“perfectallofthetime.”

3-YourActivityStrategyExercise and activity means ladies with less-than-perfect diets canmaintaincloser-to-perfectphysiques.That’sbecausethemoreactiveyouare, the more calories you burn—it’s just that simple. The AmericanCollege of SportsMedicine recommends 20–60minutes of moderatelyintense(breakingasweat)aerobicexercise3–5timesaweek.Buthere’sagreattrick:that20–60minutesdoesn’tneedtohappenallatonce;it’sjust as beneficial to get it in smaller increments of 10–15 minutes attime. Choose smaller portions of time to be active, 3–4 times per day(liketakingaquickwalkonabreakinsteadofsittinginthelunchroom)andyou’llhavesqueezedinafullworkoutwithouttakingabigchunkof timeout of your day. Themore youwork out andmove, themorecaloriesyouburn—period.And ifyou include strength training (lifting

weights) at least twice a week, youwill build evenmoremuscle andburnevenmorecalories.Justlikehealthyeating,findingactivitiesyouactuallyenjoy is thekey.MostDietPlayers like tocompete, like tobechallenged,andliketobepushedtotheirlimit,butthetypeofactivitydoesnotmatterasmuchasmakingsureyougetitin.Aerobicactivities,likeswimming,hiking,stepaerobics,kickboxing,spinning,yoga,etc.—areallbeneficial.But soare lifestyleactivities, suchasgardening,yardwork,andwashingyourcar.Samegoesforeverydayactivitiesliketakingthe stairs and parking farther from the store entrance so you havefurthertowalk.Takeeveryopportunityto increaseyourdailyactivity,and you’ll see a dramatic difference in your weight loss efforts—guaranteed.Since life (like happy hour, and last minute dinner plans, businessmeetings, and get-togethers) can sometimes throw a wrench in yourworkout intentions, trykeepingabagofworkoutclothes, shoes,andgear in your office or car at all times. That way, you are ready toexercisewhenever. (Aworthywaistline investment is an extra pair ofworkoutshoes—thatwayyoucankeeponepair inyourofficeorcar,andoneinyourhouse,soyouarealwaysreadytobeready!)

HowdoesaDietPlayerkeepfromoverindulging?

Too much of a good thing is, well, just too much! While we aren’ttalkingaboutgivingupeating,drinking,andbeingmerry,itisnecessaryforyoutogetahandleonexcessiveovereating.Thefollowingfourlittletrickswillshowyouhow.

TAKEACTIONNOW

Keepyourself satisfiedsoyouarebetterable tomakehealthy

“inthemoment”foodanddrinkchoices.

RememberNOTHING tastes as goodas skinny feels. Thenext

timeyouareontheedgeofanoverindulgentpigout,putthe

brakes on by remembering before, how you are going to feel

after overindulging, and by paying attention to your satiety

senses. Your “Think Three” strategy will help you jump-start

yourskills.

So you don’t feel deprived, find some yummyways to make

everydayalittleindulgent.

Optional Additional Reading: French Women Don’t Get Fat by

MireilleGuiliano

MANAGEYOURHUNGEROne of the easiest ways to prevent overindulging is to keep yourselfsatisfied so your body doesn’t panic and demand that you eat, fast. Ifyou’re frequentlyon the run, it’shelpful to stockyourpurse,desk,carand etc., with an emergency stash of healthy “grab” foods. Fiber richbars (like FiberOne andAll Bran), and packages of nuts,whole graincrackers,anddriedfruitsareallgoodoptions.Alsotryputtingabowloffruitswithpeels, likeoranges andbananas, ona tablenearyour frontdoor, and always grab one on your way out. My personal arsenal ofChocolate Oats Fiber-One Bars has saved me from many a disastrousKrispyKremerun-in.Likewise, many Diet Players frequently make the fatal mistake ofgoing hungry all day so they can “save” their calories for a socialfunctionlaterthatsamenight.Troubleis,you’resoravenousbythetimeyougettotheparty,dinner,orevent,thatyouendupeatingaheckofalotmorethanifyou’dhadahealthybreakfastandlunchearlier intheday.Ifyoueatbeforeaneventyou’llkeepyourappetiteonanevenkeeland have much better control of your intake. Remember: To preventovereatingyousimplyneedtoeat.

TRYMEMORYMANAGEMENT

Imagineyourselfoverindulging.Howdoyoufeelafter?Bloated,guilty,drained, disgusted, and, probably, FAT. Could you have received thesame pleasure by eating a smaller amount? Eating way too much ofanything is never a pleasant experience, and if you remember thenegativesbeforeyouoverindulge,andstopyourselfbeforethedamageisdone,you’llsaveyourselfalotofagony.Typically,whenpeoplefirsttrythistrick,they“forgettoremember”untilafterthey’veeatentoomuch,butoncethey“remembertoremember”itgetseasierandeasier.

TAKEABREAKWhenyouareplowing througha largeportionof somethingdelicious,it’seasytogetcarriedawayandeatwaypast fullness.Useyour finelytuned Diet Player senses to pay attention to what your body’s tellingyou. As soon as you start to feel even slightly full, or sense you arestarting to eat just because it tastes good, put your fork, spoon,sandwich,orwhateveryouareeating,downandstopforafewminutes.Drink some water or make some small talk, and before you resumeeating, check your hunger level and then decide if you reallywant tofinishwhat’sleftonyourplate.

INDULGEEVERYDAYAlthoughitsoundscounter-intuitive,dietwithoutdenyingyourself foodpleasures!ADietPlayerwithoutherfavoritefoodswillbemiserableandgiveupfast.Toavoidthis,eatsmallamountsofthefoodyouloveandyou’ll satisfy yoururgewithout doing thedamage.Also, keep foodonhandthatwillindulgeyourcravingswithoutexpandingyourwaistline,suchasfat-freepuddingcuporamugoflow-fathotcocoainsteadofachocolate bar. I tame cookie and potato chip urges with those 100-caloriepacks,andicecreammeansascooportwoofmyfavoritelow-fatbrand.A frequent after-dinner dessert is a bowl of fresh berries and aregularlate-nightsnackisahandfulofchocolate-coveredalmonds.Findyour own ways to make everyday a little indulgent and you’ll curbovereating by keeping the cookie (or chocolate, chips or whatever)monsteratbay.

WHAT’SREALLYGOINGONHERE?Sometimes,however,overindulgencehaslesstodowithphysicalhungerandfoodcravings,andmoretodowithyourstateofmind.Areyouinadeadbeatjob,relationship,orlivingsituationthatiscausingyoustress?Are you overeating to fill a hole because you lack excitement in yourlife? Instead of ignoring the unsatisfying parts of your life andovercompensating with food, take a good look inside, find what isstressingyououtanddowhatyoudobest—takeaction!Kickitintohighgearandmakesomechangessoyoucangetbackintoapositivestateofbeing. You have the freedom and the power to create your ownfulfilling,healthylife—sogoforit!

HowdoesaDietPlayerkeepfromgettingbored?

Ifyoufindtypicaldietplansboringandfrustrating,getreadytobreakalltherulesandmakethingsfun!

TAKEACTIONNOW

Come up with a list of things to keep your healthy lifestyle

interesting and fun. Post the list where you’re sure to see it

eachday,andadd, changeandupdate the listonanongoing

basis.Thesky’sthelimitonyourhealthyideasandchoices!

Be conscious of when eating has become a response to

something other than hunger. Check out your “Think Three”

strategyforextrahelp.

Jumpstartyourweightlosswithafriendlycompetition.

BREAKTHERULES

Ah, diet rules. The lists ofweight loss do’s, don’ts,must’s,must not’s,shouldandshouldn’tsareendless.Herearejustafew:Nevereatbeforebedtime. Eliminate bread, pasta, or anything that even resembles acarbohydrate. Record everymorsel of food that passes your lips.Onlyeat grapefruits. Only drink green tea. If you’re like most Diet Playerswhohavetriedtofollowthedietrules,you’veprobablystartedoutbysaying to yourself, “this time Iwill buckle down and lose thisweightonceandforall.”AndwithallthefervorofMarioAndrettionracedayyou throw yourself at the mercy of the rules. What happens next? Itmightgolikethis:Yourefuseallforbiddenfoods,youturndownsocialevents to avoid tempting situations, you force yourself to run on atreadmilltwohoursaday,youeatmashedyeastanddrinkherbalshakes—inshort,youfollowtherules.But,afterafewpainfuldays(orforyourealdie-hards,afewpainfulweeksormonths),youreachyourbreakingpoint and toss aside that good-for nothing, unworkable, stupid,preposterous, living-torture diet andgoback to livinga life—thankyouverymuch!While reasonable rules can be essential tools for some people, (hint:“onlyeatgrapefruits”isnotreasonable)foraDietPlayerthey’reakintoa death sentence. Do yourself a favor and forget “the rules!” Moreimportantthanfollowingalistofdo’sanddon’tsorstickingtoaroutineis finding ways to keep yourself continuously excited and engaged inyourhealthy lifestyle.Livingahealthy life canbeeverybitas flexibleand enjoyable as living an unhealthy one. It’s all about choices andbalance.IfyouhaveeggsBenedictforbreakfast,havealightlunchanddinner. Tired of spinning class? Try biking or dance aerobics. Sick ofgoingtothegym?Rentaworkoutvideoorgoforarunoutside.Dyingforacookie?Haveoneortwoinsteadoften.Don’tfeellikeworkingouttoday?Skip it,go forabriskwalk inanewneighborhood,andhit thegymtomorrow.

KEEPITINTERESTINGChangingyourlifestylecanactuallybealotoffunforyourDietType.Makingachangemeanstryingdifferentthings,experimentingwithnewactivities, foods,andrestaurants,andadoptinganew,healthypointof

view.WhileotherDietTypeswillnaturallyresistandevenfearchange,DietPlayerswillembracewhat’snewanddifferent.ForPlayers,“new”equals fun. More good news: there are a million ways to keep yourhealthier life interesting, challenging, new and fun! Try new foodproducts, new grocery stores, and new farmers markets. Try newcooking gadgets, new cookbooks, and new recipes. Go rock climbing,start a garden, or go for a hike. Enlist your friends to train for a halfmarathon, startahealthycookingclub,or takeacookingclass.Hireatrainer,buycuteworkoutduds,or joinacoolgym.Signupforagolfleague,atennisteam,orasoccergroup.Trymakingalistofactivities,classes,orwhateversoundslikefuntoyou,andpostitwhereyou’resuretoseeitonadailybasis.Addtothislist whenever you think of something else youmight want to “give awhirl.”Try thingsout,discardwhatyoudon’t like, andembracewhatyou love. The possibilities and choices are endless; in fact, I’ve had arunning list posted to my fridge for the last five years. Some of thethingsonmylistIneverseemtogetto(ohwell),othersIendupdoingagainandagain,andlotsofthingsI’minvolvedinarenotevenonthelist. The point of the list is to help you find, remember, and exploreinteresting,healthyactivities,becauseonceyou’reengagedinanactivelifestylethatyouenjoy,thepoundswilldropoffnaturally.Andonceyoutaste thesweetnessof success,youwon’twant togoback to thebitterstruggle.

HEATHER’SHEALTHYFUNLIST

Take an Asian cooking class—check L’Academie de Cuisineschedule

PlantherbsongardenrooftopBuyherbcookbook—askTamaraforrecommendations

FindnewhikingtrailsinBlueRidgemountains

TryRockCreekrestaurant(ownedbyanRD)Loveit!Don’tforgettoordertheshrimpappetizernexttime!

TakePilatesclass

SignupforspinningclasseswithMia

Findhealthspaforweekendget-awaywithCyndi

GotoLindenWineryforapplepickinginearlyFall

RegisterforNaturalFoodProductsshowinBaltimoreinAug.

MAKEITACOMPETITIONJumpstartyourhealthywayoflifeandyourweightlossbysettingupa(a-hem) friendly competition with a friend, coworker, or your spouse.Make awager and let the contest begin!Bet a coworker$20 that youcanavoid thebreakfast roompastries longer.Wager$50 to see if youandafriendcanbothgotwoweekswithouteating“junk”food.Betyourspouse $100 that you canwork outmore times in amonth than theycan.Setwhateverchallengewilldriveyoutoimplementgoodbehaviors,andthenusethemomentumyougainandthestrategiesyoulearnfromthe competition to keep going. The next thing you know, you’ll havecreatedahealthyexampleforyourself.

UNHOOKTHEFOODCONNECTIONNot only doDiet Players get boredwith routine, you also tend to eatwhenyouarebored.Noticewhether foodhasbecomeconnectedtoanactivityevenwhenyouarenothungry,suchasgoingtothemoviesandeatingpopcorn,snackingoncandywhilewatchingTV,orgoingoutfordrinksandorderingappetizers.Doyouevennoticeyouareeating?Orhasthefoodbecomeamindlesshabit?Again,useyourfinelytunedDietPlayer senses to pay attention to your hunger. Notice when you areeatingduetohunger(good)orduetoboredom,socialreasons,orsimplybecause there is food available (bad). Sometimes just noticing ourhabitualresponsescanhelpbreakourautomaticactionsandreactions.

HowdoesaDietPlayerbuildpatience?

AsmuchasDietPlayerslovevariety,theycanalsobecomescatteredanddistracted when they have too many choices or there are too manydemands on their time. To prevent anxiousness and a feeling of beingoverwhelmed, a Diet Player needs to make sure that life’s variety isgroundedinsoundprioritizing.

TAKEACTIONNOW

Focusonshort-term,realistichealthandweightlossgoals.

Thinkabouttheone(oreventwoorthreethings)youcando

today thatwill help you reach your goals. Keep your goal in

mindandmaketodaycount!

FOCUSONSMALLREALISTICGOALSWhileI’msureyouhaveanultimategoalinmind—goingdownadresssize, reachingadesiredweight, fitting intoa favoritepairof jeans—tohelp you reach your goal “faster,” try setting small, achievable goals.Onewayistoaimtolose5percentofyourstartweight.Ifyourstartingweightis180pounds,you’llwanttoaimforalossof5percentof180—or 9 pounds. Expect an average loss of about two pounds per week.Therefore,youcanassumeaREASONABLEtimeframeofabout4or5weekstolose9pounds.Afteryoureachyourfirstgoal,setanewgoalusingthesameformula.Keepgoing,onesmallgoalatatime,untilyoureach(andyouWILLreach)yourultimategoal.

FOCUSONSUCCESSImaginesuccess,expectit,andworkforit.DietPlayershaveatendencyto leavedecisions to the lastminuteso theycanchoosewhatever they“feellike”inthemoment.Thosewhoaremostsuccessfulatmaintaining

ahealthyweight,imaginethemselvesmakingahealthyfoodchoice,(nomatter what options are presented), expect this behavior fromthemselves,andimaginesucceedingaheadoftime.Theymaynotknowthe specifics, but when the time comes, they follow through—andsucceed!Alwayskeepyoureyeontheprize.

FOCUSONMORETHANTHESCALEThescalealoneisnotthebestwaytomeasureyourweightlossprogress.Why?Itonlytellsyoutotalbodyweight,anddoesn’tspecifyincheslostormusclegained.A tapemeasureand the fitofyourclotheswillgiveyouamore completepictureof yourprogress.Alsokeep inmind thatweekly(notdaily)weigh-insprovidesabettergaugeofwhereyou’reatin the pounds department. Just be sure toweigh yourself at the sametime(preferablyinthemorning),onthesamedayoftheweek,usingthesamescale.Andforbestresults,weighyourselfinthebuff.

FOCUSONTODAYDaily goals like: “take spinning class this afternoon,” “sign up for acooking class this morning,” “eat five servings of fruits and veggiestoday”arepracticalandhelpful.Settingandachievingdailyhealthandweightlossgoalshelpsyoustayfocusedontoday,andeachgoalyouputinto practice will result in healthy habits that in turn, will move youclosertoyourlargergoal.Postdailyhelpfulreminderslikeastickynoteon your computer “drink more water!” dashboard “yoga class at 6today!”oryourdoor“grabapieceoffruit!”Rememberthateveryday,everyhour,andeverysecondisachancetoturnitallaround.Youwillget to your final weight loss goal when you get there—but you needtodaytohelpyougetthere.

HowdoesaDietPlayerstayontrack?

It’stimetobuildyourownpersonalrecipeforsuccess.Weallhavehadtheexperienceofachievinggoalsinoneormoreareasofourlivesandinordertoaccomplishthosegoalswehadtodocertainthings,believe

certain things, and focus on certain things. When combined together,yourbeliefs,actionsandattitudesthatyouadoptedtoachieveyourgoalisyourpersonal success formulaor“success recipe” forachievingANYgoal,includingweightloss.

TAKEACTIONNOW

Brainstorm past achieved goals and see if you can apply the

sameprocesstoweightloss.

Findyoursuccessrecipe,decidetomakeyourhealthandyour

weight lossapriority,andthenmake ithappen,onedayata

time.

BUILDYOURSUCCESSRECIPEThinkofatimeinyourlifewhenyouaccomplishedadesiredgoalsuchas saving money for a down payment on a car (see Brandy’s story),gettinga jobyouwanted,or learninganewskill.Onceyouhaveyourpreviouslyaccomplishedgoalinmind,thinkabouthowyouwereabletoachieve that goal and see if the same “recipe” for success could beappliedtoyourweightlossefforts.TakeDr.Redard’sDietPlayerclientDana.DanacametoseeDr.Redardbecauseshewasdesperatetodrop20poundsbeforeherwedding.ChattingwithDanahefoundoutthatafewyearsbackshehadtakenupsnowboarding.Heaskedhertotellhimexactly how she had learned to snowboard—to kind of outline theprocess. Dana thought for a few seconds and said, “Sure, itwas easy!FirstItookacouplesnowboardinglessonssoIcouldfigureoutwhattheheck Iwasdoing—although it turnedout Iwasanatural (wink)—andnext I started going snowboarding withmy friends whowere alreadyboardingpros.Thatway Icouldpickup their techniquesand learnallsortsofneattipsandtrickswhileboardingwiththem.IalsosavedupsoI could buy lift tickets at a local mountain. I was in college and

waitressing at night, so every time I came home from work I wouldimmediately put half of my tips in my snowboarding jar on the halltable,rightnext tomysnowboard.Anyway,withmoremoneyinhandtospendonliftticketsIwouldgotothemountainandpractice,practice,practice. Now it’s been 3 years since I started and I’m a darn goodsnowboarder,ifIdosaysomyself!”He asked Dana if she could use this samemethod to help her lose

weight—andshedid.Shefiguredoutwhat“theheckshewasdoing”byreadingsomeinfohegaveheronweightlossandbyjoiningagymandhavingatrainertoshowhertheropes.Shestartedtochatwithwomenon awedding planning blog about the things theywere doing to slimdownbeforethebigday,andbasedonanotherbride’srecommendationshesignedupforabootcampprogram—sheloveditandstartinggoingfour times aweek. She also started to check out the calories on foodlabels andonlineat someofher favorite eateries and she found lowercalorie choices she really liked. She cut her portions in halfwhenevershe ateout and shekept a list of low-cal “go to”meals onher fridge.Everytimeshelostapoundshewouldput$20intoaweightlossjarshekeptonthekitchentable.Whenshehada“bad”day(andshehadplentyof bad days) shewould shake if off, spend a littlemore timeworkingout,andremindherselfofherlargergoal.FourmonthslaterDanahadlostthe20poundsandshespenther$400weightlosssavingsonsomenewclothesforhernewsmallersize.TohelpDanamaintainherweight,eachweek she stays at her desiredweight she puts five dollars in herweight loss jar and every sixmonths sheuses themoneyonwhatevershewants—aweekend spa trip andanew snowboardare someofherrecentsplurges.Of course, your ownweight loss “recipe” will depend on your own

unique experiences and accomplished goals. And keep in mind if onerecipeisnotasusefulasyouexpected,tossitasideandmixupanother.AsapragmaticDietPlayeryouhavetheabilitytotackleproblems,clearhurdles, and knock downbarriers—doingwhatever it takes to reach asuccessfuloutcome.

PartTwoofYourSolution:TheDietPlayerStrategyNowthatyou’veanticipatedallthewaysyoumightblockyourselffromsuccess, nothing can hold you back! Let’s develop your perfectweightlossstrategy.It’saseasyas1,2,3!

KnowThree

The Basics in Chapter 7 provide the low-down on weight loss andnutritioninafunaneasy-to-understandformatthatyouwillhelpyouinyourday-to-day life. Spenda little time reviewing theBasics (c’mon, Iknowyou’vegot20minutestospare!)andkeepthefollowingoverviewinmind.

TheOnlyThreeDietTricksYouNeedtoKnow…EATMOREOF…

ColorfulFruitsandVeggies.Produceisnotonlynutrientdense—meaning,itpacksalargenumber of nutrients (e.g., vitamins, minerals, antioxidants, etc.) into a small number ofcalories—it’salsohighinfiberandwater,soitfillsyouup.Themorevariety,thebetter.

WholeGrains.They’remore filling,morehealthful,andbetter tasting thanrefinedgrainsbecause they have not had their fiber-and-nutrient-rich bran and germ removed byprocessing. Eat whole grain versions of bread, rice, cereal, pasta, and flour as often aspossible.

LeanProtein. Lean choices like beef (filet mignon, sirloin and London broil) pork (porkloin,tenderloin,centerloinandham),poultry(bonelessskinlesschicken,turkeycutlets,andgroundturkeyandchicken),delimeats(turkey,roastbeefandham)andalltypesoffishandshellfisharepackedwithprotein,notcalories.

Low-FatDairy. The bestway to take advantage of dairy’s good-for-you benefits (protein,calcium,andotheressentialnutrients)withoutanyofthebad-for-youfat(saturatedfatandcholesterol)andexcesscalories, is tochoosemore low-fator fat-freedairyproducts,more

often.

Beans. Low in fat and calories, but chock full of filling fiber and good-for-youphytonutrients,vitamins,minerals,andprotein—asfoodgoes,beansarenearperfect.

Good Fats. For satiety, taste and good health, pick foods rich in mono-unsaturated orpolyunsaturated fat: avocados, oils like olive, canola, corn, sunflower and soy, nuts, andOmega-3fatsderivedfromfishandflax.

EATLESSOF…

Sugary Foods. Sweetened cereals, cookies, candy, muffins, cakes, pies and other sugaryfoodsnotonlywreckhavoconyourbloodsugar,butthey’realsoloadedwithnutrient-poorcalories.Samegoesforrefinedgrainslikewhitebreadandwhitepasta.

FriedFoods.Frenchfries,friedchicken,chips,doughnutsandallotherdeep-friedfoodsarepackedwithcalories,notnutrients.Andtheoilusedtofryfoodsinmostrestaurantsandfastfoodjointsisloadedwithartery-cloggingtransfat.

FakeFoods.Processedfoodsand“junk”fullofpartiallyhydrogenatedfats,chemicals,andpreservativesarejustnotasnutritiousaswholerealfoods.

Full-FatDairy.Cheesyandcreamyusuallymeansfattyandfullofcalories.Cutbackonfull-fat butter, cheese, cream, yogurt, whole-milk, and ice cream. For lots of flavor and lesscalories,tryusingstrongcheeseslikeblue,feta,Parmesan,andfetainsmalleramounts.

WATCHYOURDRINKSLiquid calories are hiding in your coffee drinks, your cocktails, yoursodas,yourfruitsmoothies,andeveninyour“hydrating”sportsdrinks.Takealook:

12ounceglassofjuicewithbreakfast:170calories

16ouncecafélattewithwholemilkforsnack:260calories

16ouncesweetenedicedteawithlunch:120calories

12ouncefruitsmoothieforafternoonsnack:300calories

8ounceglassofredwinewithdinner:170calories

TotalHiddenCalories:1,200calories

That’s a HUGE dent in your daily 1,600 calorie quota you need touphold in order to drop pounds! One of the easiest ways to shavecaloriesistochangewhatyoudrink,andleavethecaloriestofood.Stickwithlotsofwater,orno-calorlow-caldrinkslikemyfavorites,HintandHonest Tea tea, coffee and latteswith skimmilk and Splenda, and anoccasionalsmallglassofjuice,andcutbackorcutoutofeverythingelse.And don’t forget about alcoholic drinks. Alcohol has been shown tostimulate the appetite and is often paired with high calorie, sugarymixersandisaccompaniedbycalorie-ladenbarsnacks.Thatmeansit’seasy to take ina lotofcalorieswith justacoupleofdrinksanda fewhandfulsofmunchies.Alcohol isalwaysbest consumed inmoderation,andwomenwhochooseacocktailshouldsticktonomorethanoneperday.Choices like lightbeeranda smallglassofwinearebetter lowercalorieoptionsthanliquordrinksthatcanbebrimmingincalories.(Onemargarita can easily contain as many (or more) calories as an entiremeal.)

ThinkThree

Losingweight is aboutmore than just eating right and exercising, it’saboutTHINKINGthin.You might be surprised to learn that you make over 200 fooddecisions inasingleday.Don’tbelieve it?ConsiderhowmanychoicesyoumakejustorderingyourmorningcupofJoeatStarbucks.Firstyouselectyourdrink(latte)thenyoupickthetypeofmilk(skim)thenyouchoose the size (Grande) then you decide if you want to throw in adoughnut,pastry,ormuffintogowithyourcoffee(nothanks)andthenfinally you decide if you want a flavored syrup, Splenda, raw sugar,white sugar, or Sweet n Low in your drink (sugar-free caramel syrupplease).That’saTONofdecisionsrightthere!

Diet Players whomanage to lose weight and keep it off, and thosewho have never struggled with their weight, make conscious foodchoices.Theyhaveaverygoodideaofjusthowmuchtheyeatanddrinkandif theyovereatonoccasion, they’llcompensate laterbyeating lessor exercisingmore tomake up for it. Playerswho strugglewith theirweight,ontheotherhand,deliberatelytrynottothinkabouthowmuchtheyeat.Theirfoodchoicesarebasedpurelyonwhatsoundsgoodinthemoment.Justas it ispossibletodeludeyourselfaboutyourfoodchoices, it is

alsopossibletotrainyourselftopayattention.Beforeyoumakeafooddecision,takeasecondhelping,putabiteinyourmouth,orputadrinktoyourlips,askyourselfthefollowingthreequestions,andinamatterof just seconds you’ll arm yourself with the consciousness needed tomakebetterchoicesinthemoment.

WHYAMIABOUTTOEATTHIS?Diet Players often eat or drink simply because they are bored or justbecause the food is there and it looks good. Remind yourself that thebestreasontoeatisbecauseofhunger,andthenmakeyourchoicewithyourweightlossgoalinmind.

WHATELSECANICHOOSE?DietPlayers likeoptions, sobeforeyoumakea fooddecision,considerallyourselections.Also thinkaboutwhatelseyouhadtoeat thatdayandhowyourchoicewillfitintoyouroverallday,andthenmakeyourchoicewithyourweightlossgoalinmind.

HOWWILLIFEELABOUTTHISCHOICELATER?Diet Players have a tendency to forget about their weight loss goalswhen they are in the food moment. Consider how your choice willimpact your verynear future, and think about howyouwill feel aftereatingtoomuch(bloated,guilty,FAT),andthenmakeyourchoicewithyourweightlossgoalinmind.

You’ll be amazed how your choices change with just a tiny bit ofconsciousness.Evenwhenyoumakeindulgentchoicesyou’llbeprimedtotaketheactionneededafter(eatinglessorworkingoutmoreorboth)tominimize thedamage.Themoreyoupractice“ThinkingThree,” theeasieritgets,andeventuallyitwillclickintoplaceandbecomesecondnature,muchlikeridingabikeordrivingacar.

PickThree

Eatmoreofthegoodstuff,eatlessofthebadstuff,andgetmoving,andyouwillloseweight—it’snotrocketscience.Butifit’sbeenawhile(orever) since you’ve watched portions, selected healthy picks or madeconsciousfooddecisions,ithelpstohavesomeflexibleguidancetohelpyougetbackintheweightlossgame.It’s difficult to determine precisely how many calories you eat, orpreciselyhowmanycaloriesyouburn,sodon’tgettooconcernedwithexactnumbers.Instead,simply“PickThree”breakfasts,lunches,dinners,snacks,andCravingTamers(CravingTamershelpyoutokeepallyourindulgentfoodsinyourlifebysimplyslimmingdowntheportions)thatyou can “go to” whenever hunger strikes. Post your choices on thefridge, carry a copy in your purse, or put one in your desk. Fill yourfridge,cabinets(andyourcar,purse,officeandetc.)withtheingredientsandfoodsyouneedtoprepareyouPickThreechoices,andwhenhungerstrikes,justchoosewhateversoundsgoodatthetime.YoucanusethePickThreeEasychoicesbelow,oryoucanmix-and-match your Pick Three choices from the more structured meals inChapter 8 (Some people do better on a lower-carb diet—so there arepicks for carb-lovers and protein-lovers alike). When you tire of yourPickThreechoices,youjusttossthemoutandPickThreemore.It’seasyandthechoicesareendless!Youcanhaveyourpicksatanytimeandinany combo. Want to have breakfast for lunch, and lunch with yoursnack?Goahead.FeellikehavingyourCravingTameratbreakfast?OrwanttosaveyourdailyCravingTamersforalargerindulgenceonedayintheweek?Noproblem.Whenandwhereyouwanttoeatyourmealsis totally up to you. Pair your picks with increased activity anddecreased“outandabout”caloriesandyou’lldroppounds,feelsatisfied,

andreachyourgoalsinnotimeflat.

THREEEASYBREAKFASTS(ABOUT400CALORIES)

Egg-y Cerealy Smooth-y

2eggscookedanyway,1slicewholegrainbread,1cupfruitofchoice(or1piecemediumwholefruit),1tbsp.nuts,and1cupfatfreemilk

1cuphigh-fibercerealwith1cupfruitofchoiceand1tbsp.nutstoppedwith1cupfatfreemilk

1cuplowfatvanillayogurtmixedwith1cupfrozenberriesand1tbsp.honey.Servewith1slicewholegraintoastspreadwith1tsp.butter

THREEEASYLUNCHES(ABOUT450CALORIES)

Salad-y Sandwich-y Soup-y

3cupsmixedgreenstossedwith2cupschoppedvegetablesofchoice,1oz.crumbledcheeseofchoice,and2oz.leanmeat,poultryorfishofchoice(or¾cupbeans).Drizzlewith2tsp.oiland2tbsp.vinegar.Servewith1cupfruitofchoice(or1piecemediumwholefruit)

1slicewholegrainbreadtoppedwith3oz.leanmeat,poultry,orfishofchoice,1oz.reducedfatcheese,lettuce,slicedtomato,andonion.Servewith1½cupscookedvegetablesofchoicedrizzledwith½tbsp.oliveoil

1cupbeanorvegetablesoupofchoice,1slicewholegrainbread,¼cuphummus,½cupslicedvegetablesofchoice,and1cupfruitofchoice(or1piecemediumwholefruit)

THREEEASYDINNERS(ABOUT550CALORIES)

Pasta-y Meat-y Veggi-y

1cupcookedwholegrainpastatossedwith2cupscookedvegetablesofchoice,¾cuppastasauce,and2tbsp.Parmesancheese.Servewith2cupsmixedgreenstossedwith1tbsp.oilandasplashofvinegar

6oz.leanmeat,poultryorfishofchoice,½cupcookedwholewheatcouscousorbrownrice,and3cupscookedvegetablesofchoicetossedwith2tsp.butterortrans-freemargarine

1veggieburgertoppedwith1oz.reducedfatcheeseand1cupslicedrawvegetablesservedonawholewheatroll.Servewith2cupsmixedgreenstossedwith2tbsp.lightdressingofchoiceand1cupfruitofchoice(or1piecemediumwholefruit)

THREEEASYSNACKS(ABOUT100CALORIES)

Fruit-y Cheese-y Coffee-y

1cupfruitofchoice(or1piecemediumwholefruit)with1oz.reduced-fatcheese

4wholegraincrackerstoppedwith1oz.reduced-fatcheese

Medium(16oz.)cafélattewithskimmilkwithashotofsugar-freeflavoredsyrup

THREEEASYCRAVINGTAMERS(ABOUT100CALORIES)

Sweet-y Salt-y IceCream-y

2miniaturechocolatebarsor1fat-free

puddingcup1oz.potatoortortillachips

½cuplightorlow-faticecream

Note:forlotsmoremealchoicesseeChapter8.

InsideaDietFeeler’sHead

CHAPTER5TheDietFeelers

ENFJ,INFJ,ENFP,INFP

InThisChapter…

THEDIETFEELERPERSONALITY

RelationshipCenteredGuidedbyEmotionPeaceKeeperAltruisticCravesConnectionSearchesforSelfSensitiveEmbracesPossibilities

THEDIETFEELERTROUBLESPOTS

IgnoringYourOwnNeedsEmotionalEatingDenialofYourHealthIssuesSocialFoodStrugglesTroubleStayingSelf-MotivatedLowSelf-EsteemWaitingfor“Tomorrow”

THEDIETFEELERSOLUTION

HowtoMovePastYourRoadblocksTheDietFeelerJourney

TheDietFeelerPersonalityOverall, Diet Feelers are idealistic, optimistic, and strive to make theworldabetterplace.When treatedwithkindness, theyareamong theeasiestpeopleintheworldtogetalongwith—theytrulyare“TrueBlue”friends.Theyexudewarmthandcompassion,andtheiradaptablenaturemakesthemapleasuretobearound.TheDietFeelerswanttodiscoverwho they are, and how they can become the best they can be. Yetthey’re not only concerned about becoming better people themselves;theyalsoencourageotherstodeveloptheirownauthenticindividuality.

Diet Feelers of Fame and Fortune: Princess Diana, Audrey

Hepburn, Jane Fonda, Eleanor Roosevelt and Oprah Winfrey, all

embodythecharacteristicsofaDietFeeler.

DietFeelersaregenerous,supportive,andcaringindividualswhoenjoybeing needed and like to please; often, they try to be everything toeveryone.Theyareattheirbestwhentheyareardentlyinvolvedintheirinterests, freely able to express themselves, and feel they are inalignmentwith theirpersonalvaluesandspiritual ideals. If they’renotcareful, however, these super-feelers can get over-involved andoverwhelmed, leaving no time or energy for themselves. And in theworld of weight loss and food this can lead to big (pun-intended)trouble.Theyoftenhavea tugawarwithin themselves—howdo theytakecareofothersandyetatthesametimetakecareofthemselves?Good nutrition and exercise are important for anyone whowants totake care of their health and lose weight, but for the Diet Feelerespecially it’s critically important to examine the “why” behind theirhabits.FortheDietFeeler,eatingisawaytoconnectandsocializewithothers,andsharingamealexpressesintimacy,createscamaraderie,and

brings friends closer. Food is a reward, a gift, and a pleasure to beenjoyedandappreciated.Foodcanalsobeseductive,afriendthataDietFeelercancounton,andacomforttheycanturnto.CombinethiswiththeDietFeelersdesiretoplease,whichmakesitextrahardtosay“no”to food prepared by loved ones or to turn down an invitation to dinewithafriend,parentoraspouse,andyoucanbegintounderstandsomeof the reasons thisDietTypemight findherself embroiled in aweightlossbattle.

DietFeelersintheMoviesandonTV:CarriefromSexintheCity,

ViolainShakespeareinLove,andKareninOutofAfrica.

Below,you’llfindasummaryoftheDietFeelerskeyqualities.Takealookathow theDietFeelerswayofviewing theworld shapesher lifeandhowthisaffectsherweightlossgoals.Then,we’llexaminesomeofthecommonDietFeelerdietandhealthweakspots.Keepinmindthatyouareunique,andweallhaveall fourDietTypeswithinus tosomedegree, so all of the following traitsmaynot apply toyou.Rememberyourgoalistostartapersonaljourneyofselfexplorationandtoexposeandidentifyyourpersonalweightlossbarriers,needs,anddesires,andunderstandhowtouseyourdistinctivepersonalitystrengthsforlastinghealthyweightsuccess.

DIETFEELERSATAGLANCE

Seductive Vividimagination

Interpersonalskills Mysterious

Supportiveofothers

Hypersensitivetoconflict

Sympathetic Autonomy

RelationshipsNeedsencouragementandInteraction

recognition

Cooperation Integrity

“Becoming” Givingstrokesfreely

Source:OttoKroegerAssociateswww.typetalk.com

RelationshipCentered

“Myfriendmadeacasseroleforthecompanypotluck.Nobodywaseatingit,andbythelookonher face I could tell shewasdisappointed. I didn’twanther to feel bad so Idishedupa coupleofbig scoops… It tastedawful,but I ate it anywayand felt good

aboutit.”—LIZ,ADIETFEELER

People are incredibly important to Diet Feelers, and Diet Feelers aresupportive, accepting and thoughtful friends, parents, spouses, andcoworkers.Whenmakingdecisions(evensmallones)theirmainconcernis on keeping their relationships intact and others happy. They areenergizedandmotivatedwhentheyareabletohelpandsatisfyothers,and it brings Diet Feelers joy to put a smile on someone’s face. DietFeelers often are the oneswho eat a piece of cake because they don’twant to hurt someone’s feelings, or a second or third helping of pie,lasagnaorwhatever,justtopleasesomeoneelse.Yougettheidea.YoucancountonaDietFeelertobethereforyou,especiallyintimes

ofneed.It’susuallythecaretakingFeelerwhowillbringchickensouptoa sick friend or share a pint of ice cream with a heartbroken sister.That’s because theDiet Feelers,muchmore than anyotherDietType,connect foodwith comfort, and equate their loved ones’ comfortwiththeirownpersonalhappiness.

GuidedbyEmotion

“Food ‘cures’ or ‘anesthetizes’ pain. I eatwhen I’m unhappy. I eatwhen I’m happy.Eatingisalwaysapleasure.Hungerisnotusuallyamainreasontoeat.”

—LAUREN,ADIETFEELER

Enthusiastic,effervescentandfullof life,DietFeelersaredrawnto thepassion and drama of life. They admire the beauty, as well as thedifficultyofexistence,andstrivetofindmeaninginlife’smoments.Theact of fully experiencing a range of emotions, from elation tomelancholy,andsharing their feelingswithothersmakes thesewomenfeelmostalive.Whethersheisexperiencingmiseryorbliss,thearrayofpossible human emotions can be a trigger to eat, and every emotionseems to have a food connected to it. Furthermore, if there is no-onepresent for her to share her feelings with, she can celebrate orcommiserate,withfoodashercompanion.

PeaceKeeper

“EverytimeIgetinabadrelationshipthatinvolvesconflict,Iturntofoodtodealwiththestress,andIgainweight.”—MIA,ADIETFEELER

Diet Feelers seek harmony and agreement. They function best in anenvironment that feels peaceful and safe for everyone. Confrontation,conflict,andlackofcooperationcanbetoughforaDietFeelerwholikestomaintainharmoniousrelationshipsandmaymakegreatsacrifices todoso.Flexibleandaccommodating,whenitcomestochoosingaplaceto eat, a Diet Feelermay say, “Well, where do youwant to eat? Youchoose.Anywhereyouwantisfinewithme.”ForaDietFeeler,they’vealreadymadewhattothemisthemostimportantdecision—togoouttoeatwith you; the place or food is not nearly as important to them asyourtimetogether.When conflict doesn’t involve them, Diet Feelers may try differentapproaches to restore harmony for others.We’ve all heard the saying“Foodsoothesthesavagebeast,”right?Well,DietFeelersmightbringabigbatchofbrowniestoworktolightenthemood(theymayconsumeafew themselves on the drive in). If that doesn’t work they’ll try tomediateadiscussion,butagain,iftheirhelpisrejectedorworse—theyare met with hostility—they can shut down and drop out of

participation.Andthis typeofrejectioncould leadto(youguessed it!)eating comfort foods. For a Feeler conflict equals stress, and if they’renotcareful,stressmightalsoequalmorebrownies,doughnuts,pizzaorcandy.

Altruistic

“I go all daywithout eating and then eat one hugemeal at night. I’m just too busyrunningaroundfromonethingtoanother.”—SARAH,ADIETFEELER

Helpful, generous, and compassionate, Diet Feelers have a charitable,humanitarianspirit.Theycanbe foundvolunteering their timeservingfood at homeless shelters, joining “walk-a-thons” to benefit thosewithillnessordisease,andsendingmoneyoverseastoaidstarvingchildren.Whetheritiskeepingtheirownhomeandfamilylifeintact,orhelpingworldcauses,theyfeelsuchadriveandaneedtocontributethatmanyDietFeelersarewillingtogiveoftheirtimeattheirownexpense.Thismeanstheyoftenneglecttheirphysicalhealthandemotionalwell-being.

CravesConnection

“Ihaveagymbuddy that Iworkoutwitheachmorning.As longas she’s there, I’mthere.Shekeepsmemotivated.”—BROOKE,ADIETFEELER

Because theworldof aDietFeeler revolvesaround their relationships,fromimmediatefamilytofriends,theircommunityandeventheworld,they experience an incredible amount of stress if they have no one toshare their liveswith. ADiet Feeler is in blisswhen she’s in a lovingrelationshipandsheeasilyshowsaffection.NothingspellsromancetoaDietFeelerlikeanintimatecandlelitdinner!Fromaromanticmeal,toafamily gathering, to a party with friends, some of the most bondingtimesforDietFeelersarewhentheyareeatingwithothers.Havingfriendswithapositiveattitudetowardshealthyeating isone

ofthebiggestindicatorsforsuccessinreachingherweightmanagementand health goals. If her friendships are strong and she is esteemed bythem,shemayeventakeontheroleofmentortohelprallythemaroundtohealthyhabits.

SearchesforSelf

“When I am onmy path and followingmy ‘purpose’,my eating just falls into placenaturally.”—AMBER,ADIETFEELER

“Who am I?” is a familiar question for Diet Feelers who seek to findpurposeandmeaningintheirlivesandactions.Thisintrospectivenaturecompels them todigdeep in searchof theirunique identity.AlthoughDietFeelersyearn to fit in,getalongwithothers,andsupport friends,they have a conflicting, tugging desire to be extraordinary or one-of-akind insomeway.When itcomes to food, thismeans theyoftenpridethemselvesinhavingaspecialrecipethatisexclusivelytheirown,andfeatures theirownspecial touch.As fordieting, thisurge tobeuniquemaycompelaDietFeelertodecidethatshe—unlikeeveryoneelse—hasan undeniable “inability” to lose weight, and that she is cursed to be“forever” overweight. Furthermore, since a Diet Feeler sees thewholepersoninherselfandothers,sheisapttothink,“PeopleshouldjustlikemethewayIam.Iamnotmybody.”

Sensitive

“I spent hoursmaking a nutritiousmeal formy family. They ate unenthusiastically.Theyneversaidtheydidn’tlikeit,butIcouldtelltheyreallyhatedit.”—SARAH,ADIETFEELER

Diet Feelers have an intuitivenature. They seem to instinctively knowwhen someone is trying to communicate something beyond thewordsthey are saying. For instance, if someone says they are “fine,” a DietFeelerwillpickuponthetoneorinflectionoftheperson’svoiceandusethattoascertainwhetherornotheorsheistruly“fine.”Althoughthis

talent comes in handy for understanding the needs of others, it alsomeansthatDietFeelerspickupon“vibes”aboutthemselvesfromthosearound them whether the other person has an opinion or not. Then,whatevertheDietFeelerperceives,shewill takepersonally.ForaDietFeeler,whodoesherbest toacceptothers, the sense that theyarenotbeingtreatedkindly,orothersarebeingcriticalorjudgmental,hurts—alot.AddfoodtotheequationandaDietFeelerisverylikelytoeatforcomfortwhenshefeelsinjuredoremotionallywounded.

EmbracesPossibility

“Myfriendreallywantedmetotrythisavant-gardenewdiet.Ididn’tloseanyweight,butitwasfunexploringnewavenuesforgrowthandunderstandingotherapproaches.”—MARY,ADIETFEELER

DietFeelershaveastrong,hopefuloptimism,andliveintheirvisionofwhatabrightertomorrowcouldbe.As farasdietinggoes,DietFeelershavetroublegettingofftoagoodstartbecausetheirheadissooften“inthefuture.”Becausetheybelieve inthe inherentgoodnessofmankind,they’ll give people a second, third and even a fourth chance, noticingimprovement where others may have given up, often because theyperceive improvements in theotherperson’sbehavior thatmostwouldnotnotice.Whenitcomestohealth,theDietFeelersarelikelytoseekalternativemethods forwell-being, such as intuitive readings, energy healings, orchakra tune-ups.Theyarealsodrawntospiritualpractices suchasTaiChi,meditationandyoga.

WHATWORKSFORDIETFEELERS

Buddysystemanddailyencouragement

Non-foodrewards

Sharingfeelings,issuesandideas

Weightlosssupportgroups

Creativesolutionsandjournaling

Focusingonthefuture

WHAT’SUPDOC?

Diane’sStory:ADietFeeler

“I’moverweightandIcan’tstanditanymore!”

Diane, a Diet Feeler in her mid 40’s was about 50 pounds

overweight-but youwould never guess that it bothered her at all.

Dianealwayshasasmileonherfaceandabounceinherstep,and

everyonewhomeetsherisdrawntoherwarm,attentivedemeanor.

A careful listener, Diane makes eye contact, and nods

empathetically,makinganyonefeelthatsheunderstandshisorher

point of view immediately. In her conversations, which often

centeredonherhusbandandhertwoteenagesons,shepausesand

encourages others to share a personal story or two. Despite a

demanding job inHumanResources, a typical day often finds her

taking a trip to the bank on a break to make a deposit for her

brother,droppingafriendoffatadentistappointmentduringlunch,

and checking themail andwatering the plants for a neighbor on

vacationafterwork.Allbeforearrivinghometomakedinnerforher

family.

Diane had been coming in for regular check-ups since her back

injury 10 years ago. Our appointments usually began with a

cheerfulconversationandendedwithawarmhug.Butoneday,our

visitwasdifferent.

Diane smiled and chatted cheerfully as always, but there was

somethingabsentinhereyes.Sittingdownnexttoher,Iaskedher

gentlyandsincerely,“Diane,what’sgoingon?”

Therewas amoment of silence as her eyes began towell up. I

couldseeherstrugglingtoproduceanupbeatresponse.Finally,she

gaveup,andherwordsburstoutasforcefullyashertears.“I’mfat

andIhateit!”shesobbed.

Warm and loving Diet Feelers like Diane try to keep a positive

attitude, even when they may be feeling down. They have a

tendencytodo…anddo…anddoforothers,oftenattheexpenseof

theirowndesires.Itfeelsgoodtogive,butwhensomeonesacrifices

toomuchofthemselves,itdoesn’tfeelsogoodanymore.Thetears

thatDianenowshedwerenotjustfortoday…shehadbeenholding

thembackforyears.

Between sobs, she related, “Youknow I injuredmybackalmost

10yearsago.Beforethat,Iweighedexactlythesameasatmyhigh

schoolprom.Aftertheaccident, IstartedgainingweightandI felt

sorryformyself.SowhatdidIdo?Iatemore!Istartedeatingtons

of “comfort foods” like ice cream, chocolate and baked goods.

Trying to be helpful, my husband often brought “treats” home to

help cheerme up. On one level it was sweet of him to care, but

insideIwasscreaming,‘Stopit!Don’tyouloveme?’”

Although Diane’s back had gotten better, her self-esteem had

gotten worse. She hated looking in the mirror, and would often

criticize herself, saying things like, “I’m getting so FAT—It’s

disgusting!LookhowfatIam!”

Her back injury had set a cycle inmotion; feel horrible—eat to

feel better—gain weight—feel horrible—eat more—gain weight—

feelhorrible…

Todaywasgoingtobeaturningpointinherlife.

I worked with Diane on changing her belief that the needs of

others are more important than her own. We worked on

strengtheningherabilitytosayNOandpersonalizedsomeaffirming

selfstatementstoshiftherderogatoryselftalk.IalsohelpedDiane

becomeaware that, rather than takingcareofothers tohelp them,

shecouldhelpthembysteppingasideandallowingthemtoacton

theirownanddevelopcapacitiesforhelpingthemselves.

She reinforced the lessons learned during our office visits by

readingseveralself-developmentbooks.

In a healthier frame of mind about herself, her goals, and her

needs, and with friends and family in place to support her, we

tackled Diane’s diet and exercise routine. She changed her diet

slowly,oneweekatatime,withthehelpofasupportgroupanda

neighborhoodpower-walkingclub.Althoughitwasdifficultatfirst

to“findthetime,”Dianenoticedthattheexercisereallyclearedher

headandgavehertimetoconcentrateandfocusbetter.Thebetter

she felt about herself, themoreweight she lost. A new cyclewas

established:feelgood—eathealthy—feelterrific—lookterrific—feel

good!

The last time I saw Diane she was not only back to a healthy

weight;shewasalsobacktoahealthyframeofmind.

—Dr.Redard

TheDietFeelerTroubleSpotsAlthougheachDietFeelerisuniqueandalthoughshehasmanyaspectstoherpersonality,aDietFeelerplacesthemostvalueonrelationships.Before they make a decision or take action, they consider the peopleinvolved and how they might be affected. They also spend a greatamountoftheirenergysearchingfortheirtrueidentityandpurposeinlife. This means that if a Diet Feeler realizes the positive impact ahealthierlifestylewillhaveonherlifeandthelivesofthoseimportanttoher,sheissuretosucceed!But,aDietFeelergetsofftrackwhenshefocusestoomuchonotherpeopleandnotenoughonherself.Let’stakealookatsomeofherweightlossweakspots.Just as you did in the previous section, as you read through the

following, take the time to consider how, and to what extent, eachweaknessmayapply toyou.Anddon’t forget,althoughyouareaDietFeeler,youarealsouniquelyyou,soyoumaynotbeabletofullyrelatetoeveryexample.Andthat’sjustfine.After you review these Diet Feeler slip-ups, you’ll gain a deeper

understanding about yourself. Youwill be ready tomake the positivechangesthatwillsetyoufreefromyourweightchallenges,anditwillbesecondnaturetoblossomintoahealthier,happieryou!

IgnoringYourOwnNeeds

“Ihave3kids,ahusband,2dogsandacat—theyallneedmeandgetcrankyiftheydon’tget fed. Iamtryingtofindawaytobalancemyhealthneedswiththoseof the

onesaroundme…andit’snoteasy.”—NICOLE,ADIETFEELER

AlthoughhersensitivenaturemeanstheDietFeelerismostlikelyvery

well intouchwithherowndesireto loseweight,hertendencytotakeontheburdensofothersmeansthereislittletimeleftforherownneeds.DietFeelerscangetoverloaded,drained,andtiredwhentheyarespreadso thin; because they are often so focused on others, they neglect orminimizetheimportanceoftheirownwell-being.Forexample,ifaDietFeeler’s own desire to make nutritious meals clashes with thepreferences of hermate or children, she tends to push her own needsaside and cookwhat her partner or her family wants. Also, it can bedifficult for aDietFeeler toaskdirectly forwhat shewants, since sheoftenassumes(orhopes)that,becausesheisintuitive,otherpeoplewillpickuponherhints,too.DietFeelerswanttopleaseEVERYONEsosaying“no”canbestressful.

And, although the reality of time and money means “doing it all” isimpossible,becauseDietFeelersbelieve inpossibility, theywillalwaystry to findaway.Evenworse,when theyareunable tohelp theycansuffer tremendous guilt and remorse, convinced that somehow, someway,theycouldhavedonemore.

EmotionalEating

“Itrytolistentomybody,towhatitwants,butmyemotionsjustgetintheway.IfI’mhavingadowndayorangryatsomeone,foodmakesitbetter—evenifI’mnothungry.

It’slikemyheadsaysdon’teatthat,butmyheartsaysgoforit!”—MARY,ADIETFEELER

While many Diet Types struggle with emotional eating, for the deep-feelingDiet Feelers it can be particularly troublesome.When they arebored, the chips might come out; stressed, maybe it’s fast food; sad:macaroniandcheese;inlove:chocolate;heartbreak:chocolateANDicecream;andconflict:anythingcloseathand.One of the things that can drive a Diet Feeler to consume large

amountsof“comfortfoods”isrejection,isolation,orfeelingleftout.DietFeelers like to be a part, to be connectedwith others.When they feelinvisibleorareperceivedtobetreatedlikeanoutsider,thepaincanstabdeeply.Iftheireffortstoreconcileorbeacceptedfail,insteadofcausingfurther conflictor creatingnegative feelings inothers, theDietFeelers

maysecretlysoothetheirwoundedspiritwithfood.That’sbecausetheyhave a tendency to suppress their intense emotions around a painfulsituationwiththecomfortsconnectedwitheating.SomeDietFeelersarealsogoodat“goingnumb”andcaneasilylosetrackoftheirnutritionalintentions as they fade out somewhere between seeing a cookie andeating it. They may consume three or four cookies before they evenrealizeit.

DenialofYourHealthIssues

“It’s very easy for me to put things off and ignore them when the negativity andproblemsbeforemearetoomuch.Iover-compensateandpretendmyweightproblem

doesn’texist.”—LIZ,ADIETFEELER

Aspositivethinkers,itistheDietFeelerswhoaremostlikelytopretendtheir weight problem does not exist.When they buy new clothes anddiscover they are a larger size, they’ll tell themselves they are justcutting the clothes bigger these days. When a friend or coworkermentionstheirweightgain, theymightshrugitoffandblameitonanill-fitting outfit.Denial is often employed by a Feeler to avoid dealingwiththenegativeenergytheyfearsurroundstheirweightissue.Andthistype of denial is exactly what will keep them from starting down ahealthier path. Unfortunately, sometimes it’s not until tragedy strikes,possiblythediagnosisoftypetwodiabetesoraheartattack—thatDietFeelersareabletoseethemselvesinamorerealisticlight.

SocialFoodStruggles

“Inmyfamilyourliveswerecenteredaroundfood.Weconnectedthroughfood.”—BROOKE,ADIETFEELER

Thedesireforfoodstartswithatriggerofsomekind.Besidesthemostobvious biological trigger (i.e. hunger) there are visual triggers (likeseeinga juicyburgerona commercial), sensory triggers (like smellingfreshlybakedbread),emotionaltriggers(likefeelingsadorlonely)and

social triggers (wanting to eat what everyone else is eating). For DietFeelers,socialtriggersareverypowerful.Forexample,ifeveryoneelseisdivingintoapumpkinpieattheThanksgivingdinnertable,eveniftheDietFeelerisnothungry,andevenifshedoesn’treallylikepumpkinpie,she’llhaveapiecesoshecanconnectandcelebratewiththegroup.Naturally, friends are an incredibly important aspect in the life of aDietFeeler,andifhersocialcirclecringesatnutritiousfoodchoicesandthethoughtofexercise,herroadtoweightlossmightbeabumpyone.Ifshe feels she will be shunned or rejected by eating differently, she’lllikelytakethepathofleastresistance,evenifitmeansditchingherownhealthgoals.

TroubleStayingSelf-Motivated

“Iusedtoexercisewithabuddyeachmorning,andIwasveryfaithfulwithgoing,butnow she has moved away and I have not found anyone else who is interested in

exercisingwithme.Idonothavethemotivationtodoitalone.”—AMBER,ADIETFEELER

DietFeelers,whoareusuallynotmotivated to loseweight solelybyadesiretopleasethemselves,butratherforagreatercauseorforsomeonetheylove,oftenhavetroublewithselfmotivation.They tend to think thatguarding theirownhealth isa small, selfishgoal,andtheymaypaylittleattentiontoitbecausetheyarefocusingonbiggercauses.Howcouldtheyeventhinkaboutexercisingwhenthereisan important PTAmeeting they have to attend? Their commitment tohelpingoutmeanstheywillcatchaquickbiteonthewaytotheanimalshelter tovolunteeron “adopt-a-pet”day,or skipameal altogether tohelp set up for the bereavement support group—only to binge laterbecausetheyneglectedtheirappetite.Doingsomuchforeveryoneelse(andfortheworld!)canleavelittletimeforaDietFeeler’sownneeds.Theworstpartis,evenwhentheyrealizetheyareonadownwardspiral,they can feel selfish taking care of themselves. Sadly, feeling torn thiswaycanplungethemintoafunkorevendepression.

LowSelf-Esteem

“Myboyfriend criticizedme on a daily basis.My self-esteemwas so low I turned tofoodtonumbout.

—SARAH,ADIETFEELER

Diet Feelers strive to express their true essence, and they becomeextremely stressed when they feel it is unsafe to do so. They areincredibly sensitive to hostility, tension “in the air,” and aggressiondirectedtowardsthem,andeventheslightestdisapprovalcanbetakenpersonally. This, along with their own feeling of not being “goodenough,”can take its tolland lead to lowself-esteem.And,when theyarevulnerableinthisway,criticismabouttheirweightcanmakethemfeelevenworseaboutthemselves.Often, a Diet Feeler will make another person, group or cause herpassion, doing everything within her power tomake sure that others’lives are happy and fulfilled. Seeing others happybrings aDiet Feelerjoy—until she realizes that she has lost herself in the other person orcause and has no true identity of her own.When aDiet Feeler is notfollowingher true path and feeling passionate about her life, shemayeattosatisfyhertruedesiresandtofillthevoid.

Waitingfor“Tomorrow”

“IknowthatIamnotatmy‘perfect’weight,butIwilldealwithittomorrow.”—LILY,ADIETFEELER

While all Diet Types can be guilty ofwaiting for tomorrow (“I’ll startexercising tomorrow, I’ll eat more fruit and vegetables tomorrow, I’llstop skipping meals tomorrow, I’ll drink more water tomorrow”), theforward-thinking Diet Feelers are particularly susceptible to this dietdownfall.SomeDietFeelerswillbargainwiththemselves intheirheadthinking, “Oh come on, one bite of a cookie won’t hurt” (They canbelieve thatbecause theyare truly living in thepossibility that they canstopafter justonebite).Tencookies later, theyresolvetostartdietingagain…tomorrow.Usually,that“tomorrow”nevercomes,andfivedays,

fivemonths,orfiveyearslater,aDietFeelerwillsuddenlyrealizewhat’shappened, and regret that she didn’t start to make healthy lifestylechangesalongtimeago.Inspiredbyimaginationandintriguedbywhatispossible,DietFeelersgetbummedoutwhennay-sayerspointoutallthereasonsanideawillnotwork.Diet Feelersprefer to focusonwhat couldbe, and they canbecome frustrated when others roll their eyes at their “unrealisticdreams.” They are also easily convinced by new diet pills, herbs andWeightloss“discoveries”andoftenfallpreytolatest“miracle”diet.

WHATDOESN’TWORKFORDIETFEELERS

Onesizefitsallapproach

Competition

Criticism

Reviewingdetaileddietdata

Concentratingonjustthebody

Negativity

WHAT’SUPDOC?

Loretta’sStory:ADietFeeler

“Nothingworksforme!Ihavetriedeverything!”

Loretta’sbraceletsjingledasshethrewherarmsintheair,sighing

indefeat.Herflowingskirtandbrightlycoloredscarvesmovedwith

her body as she acted out her agonywith flair of an actress in a

deathscene.

“I’ve been cursed with the affliction of fat my whole life!” she

said,” Ithas stood inmywayof findingmy true love,discovering

mytruecalling,andofexpressingmytrueself.AndnowIam50!

Lifeispassingmeby!”

A creativewriting instructor at a local college, Loretta is also a

writing coach and has authored several books herself, mostly

romance novels. She also meditates, cooks, takes Tai Chi lessons,

and enjoys free form dance classes. Creative, insightful, and

intuitive,LorettaisaDietFeeler,seekingtounderstandlifeandbe

understood.Herdrivingquestion is “Whoam I?”and,even in the

wayshedresses,Lorettastrivestobeuniqueanddifferent.

Indeed, every meeting with Loretta is different than the one

before and I never quite know what to expect. One visit she is

dressed inabusiness suit, thenext she’s in amini-skirt andgo-go

boots. Just like her ever-changing wardrobe, Loretta’s emotions

change often aswell. At times she is excited about life, love, and

possibilities,andothertimessheismiserablydepressed.Onething

isforsure-thevisitwillbeemotionallyintense.

LikemanyDietFeelers,Lorettahasbeenonajourneytofindher

trueselfforyears.Thisquestisparticularlychallengingbecauseof

her unique past. During a traumatic childhood, Loretta developed

thetendencyto“zoneout”asawayofprotectingherselffrompain.

Ontopof that,Lorettadevelopedthe tendency to turn to food for

comfort.Nomatterwhatshewasfeeling,foodwasalwaysthereto

soothe her. For Loretta, food didn’t ask questions or judge, and it

couldalwaysbereliedon.

Asanadult,Lorettahasthesametendencytozoneoutandescape

herfeelingsthroughcomfortfood.Ifherbossyellsather,insteadof

confrontinghim,shewillruntothebreakroomfordoughnuts.Ifa

date doesn’t call her back, she will finish off a pint of Ben and

Jerry’s.Afteranargumentwithafriend,candyisherrefuge.

On top of these destructive habits, Loretta had been deriving a

sense of her “uniqueness” fromher failure tomanage herweight.

Like many Diet Feelers, she found herself caught in a pattern of

gettinganemotionalrushfromsorrow,andusingeverydaycrisesas

awaytomanufacturedramaticsituations.ItwastimeforLorettato

knowherselfbetterandcreateanewidentityaroundhersuccesses,

notherfailures.

We began by exploring more resourceful ways for Loretta feel

alive besides her emotional roller coaster. I recommended a tape

seriesbasedonNeuro-linguisticProgramingbyDr.TadJamescalled

“The Secret of Creating Your Future.” By doing the processes

explained on the tapes, Loretta was able to clear past negative

emotions suchas sadness, guilt and fear.Then IhadLoretta track

heremotionaleatinghabitsandlearntoreplacefoodwithfulfilling

and constructive activities, such as mediating and talking with

friends.Soon,Lorettawaslosingpounds.

Along with the weight, she was also losing a lifetime of

discontent.Now,asLorettaputsit,“insteadofconstantlystruggling

tobreak through, I feel likea flower“in fullbloom.”She stillhas

her emotional intensity; along with the radiance, color and

confidencetoexpressher“trueself”inhealthyways.Ifyoumether,

youwouldseeittoo.

—Dr.Redard

TheDietFeelerSolution:PartOneofYourSolution:HowtoMovePastYourRoadblocks

Now that you’ve seen the strengths and trouble spots for yourpersonalitytype,let’stakealookathowyoucanbeatthoseroughspots.Let’stakealookatyourroadblocksagain…

IgnoringYourOwnNeedsEmotionalEatingDenialofYourHealthIssuesSocialFoodStrugglesTroubleStayingSelf-MotivatedLowSelf-EsteemWaitingfor“Tomorrow”

As you read the following solutions and ideas, let yourmind begin toimagineapplyingtheconceptsinyourlife.Attheendofthissection,inPhase2ofyourDietFeelerJourney,you’llbeaskedtotakeaninventoryof the challenges that affect you the most and you’ll be prompted tocomebacktodothesuggestedactivities,andtoalsodigestandusealloftheresourcesinthisbookthatyouwillneedforultimatesuccess.So,fornow,justenjoydiscoveringthemanyfacetsofyou,andprepareforyourweightlossmetamorphosis.

HowdoesaDietFeelerstopignoringherownneeds?Ifyouconsideryourownhealtha small, selfishgoal, thinkabout this.

Themost selfish act you can commit is not taking care of yourself. That’sright.Ifyouwanttouseyourtalentstomakeadifferenceinthelivesofothers, you must first take care of yourself. And it’s not just yourphysical health that’s important, it’s also your mental and emotionalhealth. Taking care of yourself supplies youwith the strength and theperspective you need to keep going and to keep giving. If you’rethinking, “I’m too busy” or “I don’t have time,” you’re just makingexcuses.Takingcareofyourselfisachoice,soinsteadofignoringyourhealth,choosetoloveyourselfenoughtomakethetimeforyourhealthneeds.

GETINTOUCH

Examine your personal health priorities and possible barriers.

Tryonpotentialsolutionsandapplytheonesthatworkbestfor

you.

Practice setting boundaries: See Make Friends with “No”

activity.

Learntolistentoyourbody’sneeds.

Optional additional reading: The Aladdin Factor by Jack

Canfield,TheBestLifeDietbyBobGreene,andWhenISayNo,I

FeelGuiltybyManuelJ.Smith.

FINDYOURHEALTHYPATHNot surprisingly, a Feeler’s path to a healthy lifestyle is an emotionaljourney involving personal growth and self discovery. Oprah (shedisplaysallthecharacteristicsofanüber-DietFeeler)saysitbestintheintroductionofBobGreene’s,herinspirationalhealthmentor’sbook,TheBestLifeDiet.“Youcannoteverlivethelifeofyourdreamswithoutcoming

face to facewith the truth.Everyunwantedpoundcreatesanother layeroflies.It’sonlywhenyoupeelbackthoselayersthatyouwillbesetfree:Freetoworkout,freetoeatresponsibly,freetolivethelifeyouwantanddeservetolive.Tellthetruthandyou’lllearntoeattosatisfyyourphysicalhungerandstopburyingyourhopesanddreamsbeneathlayersoffat.”Start by examining your current obligations, overall priorities,

emotional needs, and the big picture of your life, and consider (reallyconsider) how often you overlook your own needs to please others.Begin to thinkaboutyourpersonalhealthpriorities,needs,wants,anddesires and the potential barriers that could keep you from achievingyourgoals.Alsothinkaboutthechoicesandthechangesyoumayneedtomakeinyourlifeinordertogiveyourselfthetimetoaccomplishyourpersonal health goals. Be honest, andmull over your possible barriersbefore you come up with some possible solutions you can use in thefuturetodealwiththeseroadblocks.DietFeelersareparticularlyskilledat creatinguniquewaysof solvingchallenges, sodowhatyoudobestand come up with some creative, personalized solutions. Finally,considerhowemployingthesechangeswouldimproveyourlifeandthelivesofthosearoundyou.Soifyouwanttostartpreparingnutritiousmealsforyourselfandfor

yourfamily(priority),butyoualsodon’twanttoupsetyourlovedoneswhomightnotbesogung-hoaboutjumpingonthehealthbandwagon(barrier), a solutionmight be to get a hold of some tastyand healthyrecipes (seeChapter8) and introducing these new recipes slowlyuntilyoubuildagroupofmealsthatarepleasingtoallpartiesinvolved.Thehealthy, pleasingmeals can be gradually phased in, while the not-so-healthymealsareslowlyweededout.Bonus:findinggood-for-youmealsthe entire family enjoys is not only good for yourhealth, but also thehealthofyourlovedones!Of course your list of health priorities and possible barriers and

solutions are as individual and unique as you are. Keep in mind ajourneyhasmanydifferentpathsandroutes,soifyoufindonepossiblesolutiondoesnotpanoutthewayyouhoped,thereareplentyofotherstoexploreandtry.

MAKEFRIENDSWITHNOAnother important skill to help youonyourhealthier path is learninghowtosayNO.RecognizethatsayingNOisnotaselfishact,butratheranecessarypartofyourpersonalgrowth.SayingNOnotonlyhelpsyouavoidsecondandthirdhelpingsanddealwith“foodpushers,”butalsohelps you prioritize the things that are important to you (like yourhealth!)andprovidesyouwiththetimeyouneedtoconcentrateonyourgoals. Theway to get healthy and loseweight is to take the time andenergytofocusonyourgoals;andthebestwaytohelpanyoneelse,istohelpyourselffirst.(SeeMakeFriendswith“No”activity.)

LISTENTOYOURBODYWhat is your body trying to tell you? That’s right, it’s communicatingwithyouallthetimeanditletsyouknowwhenyouaretired,hot,cold,thirsty and hungry. Plowing through your day ignoring your body’ssignals,andgettingbyoncaffeineorquickfixessetsyouupforbinge-eating later in daywhen you’ll be starving, tired, anddrained. In thisweakened state it’s especially difficult (almost impossible) to resist thetemptingnot-so-healthyfoodsthatwillbescreamingyourname.The solution, of course, is to slow down, sit down, and enjoy a

balanced,satisfyingmealorsnack.Evenifyoutakejusttenminutestore-fuelwithnutrient-richoptions,you’llfindyou’llhavealotmorepepinyour step. In today’s fastpacedworldwherea sit-downmeal isnotalwaysanoption,itisalsoagoodideatoalwayshaveaback-upplan.Trystashingsomehealthyoptionswhereyoucangettothemwhenneedbe. IcarryFiberOneBarsandanorange inmypurseatall times.MymomkeepsacanofEnsureinhercarandinhergolfbag.

HowdoesaDietFeelerstopemotionaleating?

Asyou’velearned,fortheDietFeelers,foodisoftenmorethanjustfuel—it’salsoafriend,anescapeandacomfort.It’stimetorealizethatthecomfortfoundinfoodisonlytemporaryanddoesnothingtoresolvetheunderlying issues, or toheal yourhurt feelings. In fact, theovereatingcan actually cause evenmore bad feelings (such as shame and guilt),

whichwillcreateaviciouscycle.Here’showtostopthemadness:

GETINTOUCH

Track your personal food triggers and substitute emotional

eatingwithhealthieractivities.

Clearyourenvironmentofthefoodsyoureachforinresponse

toyourfeelings.

Practicebeingmindfulwhenyoueatandeatonlyuntilyouare

satisfied,notstuffed.

Optional additional reading: Breaking Free From Emotional

EatingbyGeenenRoth.

BREAKTHEEMOTIONALEATINGCYCLE1-Track your triggers: If you’re an emotional eater, situations orcircumstancescan“trigger”uncomfortableemotions,thusleadingyoutoovereatinordertoavoidthosefeelings.Doyoueatwhenyou’reangry,sad, lonely, bored, guilt-ridden, frustrated, or stressed?Whatever yourtriggers,animportantpartofbreakingyouremotionaleatingpatternsisidentifyingwhat’spushingyoutoturntofood.Start by keeping track of the times you eat, but are not actually

hungry.Recordthetimesyourespondedtoasituationorcircumstanceby overeating ormaking an unwise food choice, and then answer thefollowingquestions:

Q:Whatoccurreddirectlybeforeyouate?

Q:Whatwereyoufeelingatthetime?

Q:Whatdidyouactuallyconsume?

Q:Afterwardswhatwereyourthoughts,feelingsandselftalk?

Seehowwellyoucanaccuratelycaptureyour feelingsandreasons foreating(besidesphysicalhunger)foratleastanentireweek(seeexamplechart below). If it’s been awhile since you’ve eaten because of actualphysicalhunger,usethehungerscalebelowtohelpyouout.

THEHUNGERSCALE

0-Famished/Starving

1-VeryHungry

2-SlightlyHungry

3-Satisfied

4-VeryFull

5-Stuffed!

EXAMPLE:

Important: approach this as a learning tool and try not to beatyourselfuporfeelguiltyorangrywithyourselfasyoutrackyourtriggers.

2-Uncover your cravings: Once you’ve recorded your triggers andemotions, it’s time to review what you have written and dig a littledeepertogainsomeinsight.Atthisstage,manyDietFeelersrealizethattheir “appetite”was for somethingother than food. Insteadofmeetingtheir trueneeds (likeabreak,a freshactivity,orahug), they tried tosatisfytheiremotional“craving”byeating.Beginbytakingalookatthelistofemotionsthattriggeredyoutoeat

and brainstorm at least five other feelings or circumstances that areconnectedtothatemotion.(Yes!Five!)That’sbecausethefirstonesonthelistareusuallythemostobviousandgeneral,suchas“boredom”or“stress.”Butasyoucontinuetodigalittledeeper,yourlistwillbecomemorespecificandpersonal.Then,foreachoftheadditionalfeelingsorcircumstances you uncover, come up with a positive or affirmingoutcomeoroutlookyoucanapplytoeach.Doingthiswillhelpyouto“blowthecover”ontheemotionbecauseonceyoubreakthebadfeelingdown,youwillseethatitisactuallymanageable,andnotsomethingtobe feared.This creates less stress surrounding that emotion, and fewerreasonsforyoutoturntofoodforcomfort.A great way to do this is to create a flow chart for each of your

emotionaltriggers(seeforanexample).Beawarethatyourfeelingsmightbeasignthatsomethingisawryin

your life, and thatyoumayhave tomake some life changes.Or, yourfeelingsmay just be a reaction to normal levels of stress. Eitherway,diggingdeeperanddealingwithhowyoufeelwillhelptosnapyououtofyouremotionaldazebeforeyoublindlyreachforthechips,icecream,orothercomfortfoods.

3-Pioneeranewpath:Next,takealookatyourlistofemotionaltriggersandmark the one youwould like to address first. For the nextweek,focusonlyonthatparticularemotion.MostDietFeelersreportthatwhentheyreallystarttopayattentionto

abehavior theyare trying tochange, they recognize that thebehaviorseemstohappenautomatically,atasubconsciouslevel.Thismeansthat,whentheywereabletostopordivertthebehaviorinthepast,thattheyreally had to give an all out conscious effort to beat their trigger. But

becauselifecanbehectic,theywereeventuallycaught“offguard,”and,before theyrealized it, theyhadrespondedtoanemotionwithanold,badhabitagain.Thismeansthat,inordertomakealastingchange,analternate, healthy behavior needs to take the place of the triggerbehavioronanunconscious level. Inotherwords,youneed topioneeranewpath…

This means rerouting the connection from your emotions to yourbehavior so that, instead of your feelings leading you to an unhealthyplace, that they lead you to a good habit instead. Brainstorm a list ofthingsyoucoulddo insteadofeating (meditate, readabook,exercise,talktoafriend,etc.)duringthoseemotionalmomentsandtestthemoutuntilyoufindseveralsubstitutesyoucanincorporateintoyoureverydaylife.Theideaistofindmoresatisfyingalternativestoeatingtohelpyoudealwithyourfeelings.Once you feel you have a viable alternative to eating when your

trigger emotion hits, use your imagination to integrate your newresponse at a subconscious level. To do this, start by imagining thecircumstances when you might encounter a trigger; then, visualizeyourself responding not by eating, but by engaging in your alternate,healthyactivityinstead.Imaginethenewthoughts,feelingsandself-talk

thatyouexperienceasyouparticipateinthisactivity.Vividlyimagineasmanydetailsaspossibleabouthowyouwouldact.Breathethewayyouwould breathe while engaging in this activity; hold your body in thecorrectposture.Thismentalrehearsaltrainsyourbraintoautomaticallyactoutthenewbehaviorinsteadoftheoldonewhenyouarefacedwithyourtriggeremotion.You’ll find thatwhen you feed your true desires, nourish your soul,andfortifyyoursenseofwell-being,thatyourhabitofreachingforfoodatcertaintimesdiminishes(rightalongwithsomeexcesspounds!).However, remember that this process takes time; you cannot un-dofirmly rooted habits overnight. Slip-ups are an inevitable part of thelearningcurve.Besuretoviewanymistakesasopportunitiesforgrowthandunderstanding,ratherthanpersonalfailures.Focusonanewemotionaltriggereachweek(oraslongasyouneed)untilyouworkyourwaythroughyourlist.Forextrahelpwhileyoubreakyouremotionaleatingpatternsalsobesureto…

CLEARYOURENVIRONMENTOFTEMPTINGFOOD:Togiveyourselfanextranudgeintherightdirection,clearyourhouse,car, office, etc. of all the tempting foods you tend to gravitate towardduringanemotionalemergency.Butdon’tpanic;youdon’thavetobanthose foods forever!Actually, themost effectiveway to changea foodhabit is to go about doing it in a way that does not make you feeldeprived. That means occasionally, reasonably indulging in the foodsyoucrave(especiallythegood-for-youfoods).Justbeextracarefulthatyoudon’t indulgeinresponsetoemotions.Andalways,always,alwayskeepportioncontrol,moderation,andbalanceinmind.

STAYPRESENTWHENYOUEAT:MuchmorethananyotherDietType,DietFeelershavetendencytozoneout and lose trackof their food intake.They caneathalf apizza, andthen feel theneed toeatmoresimplybecause the foodnever registerswith their senses.Thisnotonlydecreasesoverall foodsatisfaction,but

also plants the seeds for emotional eating bymaking “eating-without-thinking”ahabitforyou.Onceyoustopthisbehaviorandlearntoeatonlywhenyouareinfacthungry,you’llfindthatmealsarealotmoregratifying.Here’show tohelpyourselfbemindfulwhenyoueat: thenext timeyour body tells you it’s time to eat (again, use the Hunger Scale forhelp),createorchooseasoothing,non-stimulatingsettingtoeatin.Takenote: the less distractions, the better! Turn off the TV, put down yourbookornewspaper,shutoffyourcomputer,and justeat.Takethetimetotrulyenjoytheexperience!Focusonthefood’stextureandflavorandstopeatingwhenyoufeelsatisfied—don’twaituntilyoufeelstuffed.Eatthiswayasoftenaspossible.Soon,youwillbeable to tryeatingwithdistractions; when you feel ready, test your new skill in a restaurant.Whenyoueatout,it’softensoeasytogetsweptawayinaconversationor thebustlingatmosphere thatyoucancleanyourplatewithoutevennoticing.Again,masteringthisskillwilltaketime,butwithpracticeandpatience(yourDietTypehastonsofthat!), thingswilleventuallyclickintoplace,muchlikeridingabikeordrivingacar,andyouwillbeableto eat consciously and carefully, nomatterwhat distractions surroundyou.

HowdoesaDietFeelerpayattentiontoherhealthissues?

Don’twaituntiltragedystrikestoacknowledgeyourhealthissues.Ifyoudo, you’ll not only lose years from your life, but youwill alsomiss agoldenopportunity forgrowth,selfdiscoveryanda life free fromyourfooddemons.Recognizethatdenialisapartofhumannatureandaverynormaltacticthateveryone(yes,everyone)usesatonetimeoranothertodealwithuncomfortablesituations.Alsorecognizethatdealingwithyour weight challenges will lead you through a mind-openingconstructiveexperience.

GETINTOUCH

Getarealisticpictureofyourcurrenthealthstatusandconsider

howyourphysical shapewillaffectyour life,and the livesof

yourlovedones,inthefuture.

Throwouttheexcusesandmovefromastagnantstateofdenial

andfeartoafulfillingpathofselfdiscovery.

Optional additional reading:Chicken Soup for the Dieter’s Soul

byJackCanfield,MarkVictorHansen,andTheresaPeluso.

COMEINTOFOCUSBeginbyusingallofyoursensestoreallylistentoyourbodyandhelpyouassessyourcurrentweightchallenges.DietFeelershardlyeverseethemselvesinarealisticlight;thatis,theyrarelylookasgoodorbadastheythinktheydo.Togetamoreaccurateviewofyourweight,takeapictureofyourself,tryonsomeoldclothes,getonascale,andconsiderhow you feel when you walk up stairs or run vigorously. Also askyourself this: can your present health status negatively affect yourfuture? Be honest, and seriously consider how your current physicalshape will impact your life (and the lives of those you love) in theupcomingyears.Nextconsiderhowyourimprovedhealthwouldpositivelyimpactyourfuture.Insteadofconcentratingonhowyourappearancecouldchange,place the emphasis on your health and overall well-being. Reflect onhowbecoming the best possible YOUwould benefit not only you, butthe people in your life. For example, eatingwell and exercising couldmakeyouabetterrolemodelforyourkids,provideinspirationtoyourfriends,orencourageyourspouseorcoworkerstomakeachange.You’llalso reduce your risk for chronic disease so you canbe there for yourlovedones in the long term.Andyou’ll havemore energy in thehereandnowtodevotetothecausesthatareimportanttoyou.Afterreviewingthepowerfulimpactgoodhealthwouldhaveonyourfuture,canyouthinkofanygoodreasonnottomakeahealthychange?Okay,ifyouactuallywereabletocomeupwithananswer(oranswers)

tothatquestion,it’stimeto…

THROWOUTTHEEXCUSESIf you’re thinking “I don’t have the time” (everyone has the time; it’saboutchoices);“Idon’thavethemoney”(exerciseisfreeandfruitsandveggiescost less thansodaandjunkfood);“I’llstartonceI findanewjob, boyfriend, apartment, etc.” (you’rewaiting for a perfect time thatmaynevercome)—you’rejustmakingexcuses.Yourlistcouldgoonandon,butyour“reasons”arejustthat—EXCUSEStojustifyyourbehavior.Soinsteadofmakingexcuses,denyingyou’reindenial,wallowinginguilt,orfeelingsorryforyourself,tryfocusingonthefuture.Focusonalifefullofpossibilitiesandhope.Thatlifeisyoursforlivingifyouwantit! Remember, you and you alone hold the power to make a healthychange.If you feel overwhelmed and are unsure aboutwhere to start,don’tworry,simplyturntoyourDietFeelerJourney,whereyouwillbeencouraged to work through your weight loss obstacles at your ownpace, so you can get the other side of denial and surmount excuses…andarriveatahappierandhealthier,you.

HowdoesaDietFeelerwinatsocialfoodstruggles?

Sincefoodisanintegralpartofsocializing,yourDietTypeneedstobeprepared when you encounter a sticky (or maybe even a sticky bun)situation.Here’show!

GETINTOUCH

Teach yourself how tomake conscious food choices in social

situationsbyconsideringthebigpictureofyourlifebeforeyou

makeafoodselection.

Visualizepotentialsocialfoodweakspotsandplanyourother

mealsinthedayaccordingly.

Findwaystoconnectwithpeoplethatdonotinvolvefood.

Optionaladditionalreading:MindlessEatingbyBrianWansink.

EXPLORESOCIALSOLUTIONSJustasyoumustdowithallfoodtriggers,wheneveryoucomeacrossasocialfoodtrigger,youneedtoSTOPandremindyourselfofyourhealthgoals.Social foodtriggersareespeciallydangerousbecausetheyaresostrong. It is very tempting to give in to everyone else and shove thereminder of “I need to pay attention tomyhealth andweight” out ofyour consciousness. Instead, take just a few seconds before you placeyour order, to go the buffet line, reach for a dessert, ormake a foodchoice,torememberwhat’sreallyimportanttoyou,andthinkaboutthebestchoices foryouat thatmoment inyour life.Only thenmakeyourfoodchoice.This process is not something you will do for a few days or a fewmonths.Rather,itbecomesanongoingpartofyouridentityandactions.Womenwhomanagetoloseweightandkeepitoffforgood,andthosewhohaveneverstruggledwiththeirweight,areveryconsciousofwhattheyare (andarenot) eating, and there’s no reasonyou can’t be, too.Note:thiswilltakealittlemoretimefortheDietFeelerextraverts(ENFJor ENFP) who are naturally more attuned to the stimuli in theirenvironment (including food) and who are often involved in lots ofsocialevents,butwithtimeandpatience,anyone(yesanyone)canlearnhowtomakeconsciousfoodchoices.Anothersocialfoodhelperistovisualizepotentialsocialtroublespotsbefore an event, and plan accordingly. If you are heading to birthdayparty, for example, and you know your friend ismaking her insanelydeliciousanddecadentdoublechocolatemoussebirthdaycake(andyoucanpredictthatsayingNOisprobablynotafeasibleoption),thenyoucanuse thestrategiesof lighteating inadvanceandportioncontrol tohelpyouout.Plantoeatlightthefewdaysbeforeorafterthepartyandthen,whenyouarriveattheevent,insteadoftryingtoavoidthecake,youcanhaveasmallishpieceandstillshareinthefun.Plus,you’llenjoy

the cake a lot more without the guilt. Remember to be mindful andenjoyeverybitetothefullest!Also, never make the mistake of showing up hungry to an event.That’sasdangerousas itgetsforyourwaistline!Resistingtemptations,being conscious of your choices, and watching portions is ten times(maybeeven100times!)harderifyourappetiteisragingoutofcontrol.Mytrickistoalwayshaveahigh-fibersnackbeforeaparty,dinner,orotherfunction,soIwon’tobsessaboutthefoodandcanhavefunwiththepeopleinstead.Anddon’t forgetaboutthedrinksinsocialsettings.Cocktails can be loadedwith asmany hidden calories as that slice ofcake—sowatchout!(seeformoreinfoonmakingwisedrinkchoices).Finally,ifevenyourbestlaidsocialfoodplansgoawry,youcanstilltakeactionafteranevent.Workoutandbeextracarefulwithyourfoodchoicesthenextfewdays,andalwaysusetheexperiencetogetintouchwithwhatgotyouofftrack.Don’tletaslip-upstartadownwardspiral.Instead, turn these rough times intoapositiveexperience to learnandgrow.

SHIFTYOURENERGYExplore other new and interesting ways to connect with friends andfamilythatdon’trevolvearoundfood.Thepossibilitiesareendless!Trysomethingphysical like a bike ride, ice skating or hiking.Ormaybe aculturalevent,likethesymphony,thetheatre,orapoetryreading.Joinor start a book club, a gardening club, or amovie club. If a friend isfeelingdown,bring themamotivationalbook insteadofcookies.Turntime togetherwith lovedones into opportunities for development.Askforinputandideasfromothers.WhenIwasgrowingupmyDietFeelermother would designate one day a week as “family fun day” andmysistersandIwouldtaketurnschoosingtheactivityfortheday.Tripstothelibrary,historicoutings(IgrewupinWashington,DC),andmuseumvisitsweresomewayswewouldbondandconnect.Onthosedays,foodwasalwayssecondarytotheheartfelttimewespenttogether.

HowdoesaDietFeelerstaymotivated?

DietFeelersareusuallynotmotivatedtoloseweightjustforthemselves.Rather, theyneedagreatercauseorsomeone they love toprovide the“push.” Thismeans that Diet Feelerswill often have troublewith selfmotivation.Youwillhaveamucheasiertimeonyourhealthjourneyifyou knowwho you are pleasing, andwhowill be praising you,whenyousucceed.Sinceyouthriveonpositivefeedbackandsocialsupport,aWeightlosssupportsystemwillhaveahugeimpactofonyoursuccess.Andthesupportandmotivationyoucanoffersomeoneelsewillfuelyouwithevenmoreinspirationandenthusiasmforyourself!

GETINTOUCH

Findasupportsystemtohelpyouonyourhealthjourney.The

morehealth“buddies”youhave,thebetter.

Avoid health professionals who focus on a critical approach

sincethenegativeenergywillstifleyourprogress.

BUDDYUPThebuddysystemisyourone-waytickettoaleaner(butnotmeaner!)you.Ultimately, healthbuddies are peoplewho share a commongoal.Thismight be a coworkerwho goes to the gymwith you at lunch, afriendyouexchangehealthy recipeswith,a spouseyou runwith,oraneighborwho you take turns babysitting for so each of you can havetimetoworkout.Ahealthbuddycouldalsobeapersonal traineryouworkoutwithonceaweek,aninspirationalmentororrolemodelwhocanguideyouintherightdirection,aregistereddietitianyoumeetwithonceamonth,oraweightlosspalyoutalktoonlineabouthowyoufeel.Themore buddies you have, the stronger your support systemwill bebecauseifonebuddyisnotavailable,youwillhaveothersyoucanturnto.Your personal circle is a great place to start looking for health

buddies.Let thepeople inyour lifeknowaboutyourhealthplansandask for their assistance. If they’re not interested, no problem. Gettinghealthydoesn’tmeanyouhavetodropallyour—let’sjustcallthemlessmotivated—friends, but it sure does offer a great opportunity tomakesomenew,healthierones!AsaDietFeeler,hereafewthingstokeepinmindwhenselectingyourmuch-neededsupportteam.

You’remostlikelytorespondtoapositivecheerleadertype,ratherthanabossydrillsergeant,butsomeonewhodoesn’taskanythingofyouandwhotellsyouit’sOKtoeatanentirecakeifyoufeellikeit,isnotgoingtodoyoumuchgood.If you hire a professional like a certified personal trainer or aregistereddietitianforsupport,findonewhoisinterestedinhelpingyouasan individualandwhowill celebrateyour successes.Avoidcritical professionals since their negative energy will hinder, nothelp.If you join a gym, try one like Curves (www.curves.com). Theyfocus on the woman behind the weight loss and offer a lot ofsupport.Select people who stick to the basics of weight loss and healthyliving; that is, eating right and exercising (see Chapter 7). DietFeelers can be easily influenced by new “discoveries,” magicalcures,andproducts likeherbs,vitamins,orpills thatmakeweightloss promises. Be sure to stay away. These products are a lot ofhype,butnotalotofhelp.

HowdoesaDietFeelerbuildself-esteem?

Self-esteemisyouroverallopinionofyourself.Womenwithhealthyself-esteem feel good aboutwho they are, and see themselves as valuableandcapable.Womenwithlowself-esteem,ontheotherhand,putlittlevalue on their opinions and ideas and constantly tell themselves theyaren’t“goodenough.”Whileit’snormalforpeopletogothroughdowntimes, sensitive and perceptive Diet Feelers are especially prone tofocusingontheirflawsandweaknessesandoftenengageinnegativeselftalk—particularlywhentheyaredissatisfiedwiththeirweight.

GETINTOUCH

Stop thenegative self talkandbuild self-respectwithpositive

affirmations(seeResourcefulSelfTalkactivity.)

Turnenvyintomotivationtomakeachange.

Examineyourpersonalrelationshipsandidentifyanddealwith

saboteurs.

Optionaladditionalreading:YourBodyBelievesEveryWordYou

SaybyBarbaraHobermanLevine,EmotionalBlackmailbySusan

Forward,andPullingYourOwnStringsbyWayneW.Dyer.

TRANSFORMYOURTHOUGHTSIf you believe you are cursed and will always be overweight, or tellyourselfyouwillalwaysbeheavy,thenyouwillbecomeyourownworstenemy and your life will be a self-fulfilling prophecy. You need torecognize that thewayyou treat yourbody is yourCHOICE,not yourdestiny.Insteadofidentifyingyourselfonlythroughyourweightstruggle,choosetoloveyourself.Begin by asking yourself how often you engage in abusive self talklike…

“I’msofatnoonewilleverloveme.”

“IknowIwillalwaysstrugglewithmyweight.”

“Ishouldjustgiveup,I’llneverloseweight.”

“I’mnotcoordinatedenoughtodothisexercise.”

“Ialwaysfailatthis.Beingfatmustbeinmygenes.”

Spendafewdaysconsciouslylisteningtoyourinnervoiceandkeeparunning tab of the negativemessages you send to yourself. Note howmany times inadayyouputyourselfdownor tellyourselfyou’renot

“goodenough.”Next,reviewyourlistandaskyourselfifyouwouldsaythesamethingstoothers.Wouldyoucriticizeafriend,coworkerorevenastrangerthesamewayyoudoyourself?Wouldyoujudgesomeoneelseas harshly as you judge yourself? Would you discourage a friend orlovedonefromreachingtheirgoals?Noway!Sowhyintheworldareyoubeingsocrueltoyou?Realizethatyoushapeyourownrealitybyyourinternalselftalk,and

yourcritical,negative,andhurtfulthoughtswilldriveyouractionsandset you up for weight loss failure. Low self-esteem not only weakensyour self-confidence; it also destroys the self-motivation andencouragement you need for weight loss success. Good health is anachievementthatisattainedthroughonesmallvictoryatatime,andifyoudon’tbelieveinyourselfandcheerforyourselfalongtheway,yourpathwillbeahardone.It’stimetochangeyourbeliefthat“othersaregettingwhatyouwant”

or that “you will always struggle with your weight” or that “you arespecial because you are surrounded by suffering and pain.” YOU arespecialsimplybecauseyouexist,andYOUaloneholdthekeytomakeapositive life-changing transformation. The next time you find yourselffalling victim to destructive self talk, turn and go through theResourceful Self Talk activity. Use this affirmative internalcommunication to pull yourself into a positive frame of mind. DietFeelers in particular have the keen ability of developing a positivemindsetusingthistypeofthinkingtechnique.Andremember,themorepositivemessagesyousendtoyourself,thebetter!

LETGOOFENVYLowself-esteemcanalsoleadtoanotherdietdownfall—ENVY.Haveyoueverseensomeoneatthegymorranintoafitfriendandthought“Ihatehowgoodshe looks, I’llnever lookthat.”Thosenegative thoughtswillalsodonothingtohelpyouonyourpersonalhealthjourney,andinfactwillkeepyoufromreachingyourgoals.Howcanyoufindyourselfandyour true path if you are constantly focusing on someone else? Youcan’t, andyoualso can’t “become”what it is you “hate”becauseyoursubconscious won’t let you. Do yourself and womankind a favor and

instead of competingwith one another, use your Feeler strengths andturn envy into motivation. Embrace, support, and encourage oneanother,andinsteadofobsessingoverwhatyoudon’thave,workwithwhatyagotandfocusondevelopingyourself,yourstrengthsandyourhealth.FocusonbeingthebestYOU,youcanbe.Nooneisasgoodatitasyouare!

BEWAREOFSABOTEURSMakingachangeinyourlifemayevokefearandjealousyinotherswhomay subconsciously (or consciously) try to persuade and prevent youfrom following your new healthy path. Youmight have a friend whofeels threatened by the strength and determination you possess. Orperhapsyouhaveafamilymemberorspousewhowantsyoutocontinuewith them on a self-destructive path, rather than improve yourself,becausetheyarefearfulthatthenewslimmer,confidentyouwillleavetheminthedust.Thesesituationsaredifficultforanyonewhoistryingtochangetheirlifeforthebetter.ButforaDietFeeler,negativepeoplecanderailyourself-esteem.Honestly examine your relationships and try to identify the possible

saboteurs inyourownlife.Doyoufeelnervouswhentryingtochangeyour eating and exercising habits because you know that friends orfamily will make “funny” cracks and mean remarks about your newhealthierbehavior?Arepeople close toyou“foodpushers”who try toentice you to eat foods they know you are trying to avoid? Do theycontinually remind you of the times you have tried and failed in thepast? Or do they get jealous or angry when you turn to your new,healthierfriendsforsupportandguidance?As a Diet Feeler, I know your relationships are vitally important to

you,butyouhavetolookatthemforwhattheyare.Ifafamilymember,friend, coworker, or whoever is not being supportive of your healthychanges,orevenworse,areactuallytryingtodamageanddestroyyourweight loss efforts, something needs to change. If you can get thatperson on board to support you, or even better, to join you on yourhealthypath(loanthemthisbookifyouhaveto!),goodforyou!Thenyouhavetransformedasaboteurintoanally.However,ifyoureffortsto

bring them around are ignored, or if you are continually met withhostility and anger, you may want to examine the relationship on adeeperlevelanddeterminewhyyouaremaintainingit.Keep in mind that just like weight loss, improving self-esteem,

disengaginginnegativeselftalk,lettinggoofenvy,andidentifyinganddealingwithsaboteurstakestimeandcommitment,butifyoubelieveinyourselfandinyourpowereverystepoftheway,youwillgetthere.

HowdoesaDietFeelerstopwaitingfortomorrow?For the Diet Feelers there is always the possibility of tomorrow… “Icouldstartexercisingnextweek,nextmonth,nextyear…”Butyoucouldbe reaping the rewards of improved self-esteem, more energy, andenhancedqualityofliferightnow!Sowhatareyouwaitingfor?

GETINTOUCH:

It’syourCHOICE.Don’twait foryour life tochange, take the

initiativetochangeyourlife.

Envision your healthy future and view setbacks as

opportunitiesforpersonalgrowth.

Optionaladditionalaudio:TheSecretofCreatingYourFutureby

TadJames.

Optionaladditoinalreading:TheSecretbyRhondaByrne.

PREDICTYOURHEALTHYFUTURESitting aroundwaiting for your life to change, for your passion to beignited, for your soul-mate to be discovered, and for your weight tomagicallydisappear, is justnotgoing tomake ithappen.So insteadofwaiting for your life to change you, take the initiative and begin to

changeyourlife!Visualize your healthy future and be realistic about what you want

yourfutureYOUtolooklike.Inaworldwheremodel-perfectfiguresareparadedpastusonTV,inthemovies,andinmagazines,it’sparticularlydifficult not to let unrealistic ideals get the best of us, but settingunachievablegoalswilldoyoumoreharmthanhelp.Choosearealisticinspirationalimage(perhapsapictureofyoufromaslimmerpast,oranimageofarealpersonfromamagazine)andhangitonyourfridge,postit inyour journal, carry it inyourpurse, tape ityourdashboard,yourbathroom mirror, and your computer screen—wherever you are mostlikely to see it so it can act as powerful reminder of where you areheading. This image will provide you with motivation andencouragement.

TURNTOMORROWINTOTODAYWhileenvisioningyourhealthyfutureisapositiveandimpactfulwaytomotivate you in the present, keep in mind that your vision can onlybecome realized if you take some action each day. So start your DietFeelerJourneyandtransformyourawaitingtomorrowintotoday!Takeyour journeyonedaya timeand rememberwhenyougetoff track totake it in stride. Justbecauseyouate a few toomanyDanishatworktoday,skippedexercisingbecauseitwasrainingoutside,orpiggedoutata party, that’s not an excuse to wallow in guilt and wait until“tomorrow”togetbackontrack.Instead,revisitandreaffirmyourgoalsandgetrightbackonthathealthyhorse!Recognizethatslip-upsareaninevitablepartofthejourney(andanormalpartoflife!)andratherthantaking them as personal failures, realize they are opportunities forgrowthandunderstanding.

PartTwoofYourSolution:TheDietFeelerJourney

Nowthatyou’veanticipatedallthewaysyoumightblockyourselffromsuccess, nothing can hold you back! Let’s develop your perfectweightlossJourney.ThebestwayforyourDietTypetolosetheweightandto

keepitoff,isbychangingyourhabits,oneintrospectivestepatatime.This threephaseplanwillgiveyouthetimeyouneedtogetintouchwithyourpersonalroadblocksandmotivators,allowingyoutodiscoverthe insights and pathways you need to reach your goals and totransformthewayyoueat,drinkandlivesoyoucanlookandfeelyourbest—allwhilecelebratingyoursuccesses!You and you alone hold the key to opening the door to a healthier

you,sounlockthatdoorandstartwalking!Takethepathonestepatatimeandallowroomforexplorationandgrowth.Ifyoutakeafewstepsback from time to time, learn from them, and then start steppingforward again. Remember, this is not a diet you go “on” or “off” butrather an ongoing, improvedway of eating, exercising, and living. It’stimeyourealizeyourweightdoesn’thave tobea lifelongstruggle.Byusingyourstrengths tobuildbetterhabits thatwill lasta lifetime,youwillendthestruggle,andstartleadingahealthier,happierlife.

Overview

PhaseOneDuration:Atyourownpace.GETINTOUCH:Withwhatwillmotivateyoutoloseweight.DISCOVER:Thefundamentalsofhealthyeatingandliving.TRANSFORM:Yourdiet—Thinkbeforeyoudrink.CELEBRATE:Yoursuccess!

PhaseTwoDuration:Atyourownpace.GETINTOUCH:Withwhyyoustrugglewithyourweight.DISCOVER:TheJoyofexercise.TRANSFORM:Yourdiet—Emptycalorieoverhaul.CELEBRATE:Yoursuccess!

PhaseThreeDuration:OngoingGETINTOUCH:Withhowtoadjustyourportions.DISCOVER:Theimportanceofgoalsetting.TRANSFORM:Yourlife—Makehealthylivinglast.CELEBRATE:Yoursuccess!

PhaseOne

GETINTOUCH:WITHWHATWILL MOTIVATE YOU TO LOSEWEIGHTDuringPhaseOnelet’s focusonwhatwilldriveyoutomakeahealthychange.AsaDietFeeler you have an amazing capacity to dig deep and uncover yourinnermost feelings and you can use this ability to help you on yourjourney to better health.Keeping a journal is a fantasticway for yourDietType to get in touchwith struggles, find inspiration, expresshowyoufeel,andexplorepossibilitiesandsolutions.DuringPhaseOne,takethe time to create or find a journal that fits you.Whether it’s a spiralnotebook,aleather-boundbook,adecoratedbinder,orapadofrecycledpaper, use a journal that feels good in your hands and expresses yourpersonality. Maybe your journal will include inspirational quotes ormotivating weight loss stories clipped from magazines. Or you mightinclude some of your favorite healthy recipes as well as pictures offriendsandfamily.Yourjournalwillbeasuniqueasyouareandshouldincludewhateverwillinspireandencourageyoutocontinuedownyourhealthypath.

EnvisionYourDestinationOnce you have selected your journal it’s time to dynamically consideryourmotivations for losingweight.Askyourself thisquestion, “What’syourmotivetobehealthy?”Tobegin(ifyouhaven’talready),setasidesomequietreflectivetime

to think about the reasons you want to lose weight. Your firstexplorationassignment is to createageneral statementofyourweightlossgoalinyourjournal.Youmayfindthisassignmenteffortlessandsay

to yourself, “That’s easy, I want to lose 30 pounds.” However, whensurveyed, many Diet Feelers had a different goal in mind than justdropping pounds—one that goes beyond the initialweight loss, to thedesireunderneath.Herearesomeexamples:

“Iwantto…”

“Feelbetteremotionallyandphysically.”

“Feelmoreenergetic,attractiveandhealthy.”

“Havemoreenergytoplaywithmykids.”

“LookinthemirrorandfeelgoodaboutmyselfandknowIamthebestIcanbe.”

If you already have a firm grasp on your overall goal, go ahead andwrite it inyourjournal.Otherwise,takethetimetobrainstormseveralideas and select theone that best fits your aspiration.You canalwaysadjustitlaterasyoutravelalong.Afteryouhavecreatedageneralstatementofyourgoal,thenextstep

istoclarifyyourmotivationsorpurposeforachievingyourdesiredgoal.Clarifyingyourpurposeprovidesthestimulationtokeepyouheadedinthedirectionofyourdestination,especiallyontheoccasionswhenyoumaygetabit sidetracked.Keepingyourgoal inmind,askyourself thequestion,“andwhatwillthatdo?”For instance, if we stick with the first mentioned goal: Lose 30

pounds… and answer the question “and what will that do?” A typicalresponsemaybe, “I’ll feel better.” Then ask again, “andwhatwill thatdo?”Onemightsay,“I’llhavetheenergytodothethingsIlove.”Keepaskingthequestionuntilyoueitherrunoutofanswersorfillthe

pagewithyourresponses.Whetheryoucomeupwith3responsesor30,restassuredinthedaysandweekstocomeyouwillspontaneouslygetthedesiretoaddsomethingelsetothelist.Theideamaypopintoyourheadinthemiddleofaworkproject,oroccurtoyouuponwakinginthemorning.Whenever itmay be, pay attention, and trust your intuition.The thought obviously means something or it wouldn’t have come toyourmind.Writeitdown,nomatterhowirrelevantitmayseematthetime.Take some time to reviewyour answers and considerwhat they say

aboutyourlife.Areyourintimaterelationships,professionalpursuits,or

friendshipsdraggingyoudownorpushingyouforward?Doyouneedtomake a change in other parts or your life to help support your healthandweightlossgoals?Areyourmotivesinlinewithwhatyouwantorwithwhatotherswantyoutobe?Keepinmindthatlosingweightwillnot fix every problem in your life, guarantee a boyfriend or a betterrelationship, or bring ultimate happiness. Changing your life for thepositive,however,will giveyou thevisionand the clarity youneed toreachyourgoals—especiallyyourweightlossgoals.MorethananyotherDietType,asaFeelerit’simportantforyoutolookatthelargerpictureofyourlifeasyoustartmakingdailydietandactivitychanges.

DESCRIBINGTHE__________YOU!

Once you are clear on the reasons youwant to loseweight, it is

empoweringtovisualizethe“new”you.Nowtoclarify,Ijustused

the word “new” as a filler. In the following thought-provoking

exercise youwill be theone filling in theblankwith adescriptor

thatismotivatingtoyou.Letmeexplain.Youwillbedescribingthe

future“you”thatwillbeuncoveredwhenyoupeelawaythepounds

torevealthe“you”underneath.Willthisbea“fit”you,a“healthy”

you,an“empowered,”or“vivacious”you?Findawordtofillinthe

blank.Afteryoufindadescriptorthatfeelsrighttoyou,answerthe

followingquestionswithyourfuture“you”inmind.

1. Howdoesthe_____youlook?Describealsotheclothesyouwear

andhowyoucarryyourself.

2. How does the _____ you feel about yourself and the way you

look?

3. Whataresomeadjectivesthatdescribethe_____you?

4. Whataresomeoftheattributesthatothersusetodescribethe

_____you?

5. Howdoesthe_____youfeelabouteating?Whileyouareeating?

Afteryouhaveeaten?

6. Describetheenergylevelofthe_____you.

7. Howoftendoesthe_____youexercise?Howdoyoufeelabout

exercising?

8. Howdoesthe_____youfeelsocially?

9. Describeanyprevalentthoughtsthe____youhas.

10. Recordanyadditionalthoughtsyouhaveaboutthe_____you.

Onceyouhavefinishedthisactivity.Putthewholepicturetogether

and imagine the _____ you. Realize the ways you are already this

person right now.Continue to focus on this picture of yourself in

preparationofwhenyoudecidetorevealthispartofyoutotherest

oftheworld!

DISCOVER:THEFUNDAMENTALSOFHEALTHYEATINGANDLIVINGReadPartOneoftheBasicsinChapter7.DuringPhaseOneyouwillbegintoeducateyourselfaboutthebasicsofnutritionandweightloss.Thisacrucial part of your journey considering the endless supply ofcontradictorydietandhealthbooksonthemarkettoday,aswellastheinflux of confusing nutrition advice, and the plethora of diet pills,patches, gimmicks that can make it nearly impossible for women toseparateweightlossfactfromfiction.SinceyourDietTypecanbeeasilyswayed by new discoveries and is particularly prone to believing in

miracleweightlossformulas,you’llwanttotakethetimetorememberthatlifelongweightlossisnotaboutgoing“on”or“off”adietbutratheraboutincorporatingpermanenthealthybehaviorsintoyourlifestyle.TheBasics inPartOnearea trustworthy sourceof scientificallyand

nutritionallysoundfoodfactspresentedinaneasy-to-understandformat.You’lllearntherealbasicsaboutweightlossincludingtheimportanceofportioncontrol,balance,andtheinsandoutsofstayinghealthyandfit,andenjoyingfood.Ifyoualreadyhaveasolidnutritionknowledgebase,usethisinformationasarefresher.DuringPhaseOnedon’t feel anypressure todrastically changeyour

diet.Makewhateverchangesyou feelcomfortablewith,and just focusyourenergyontransformingoneaspectofyourdiet—whatyoudrink.

TRANSFORM: YOUR DIET—THINK BEFORE YOU DRINK Uncover hidden calories:Liquid calories are hiding in your coffee drinks, your cocktails, yoursodas,yourfruitsmoothies,andeveninyour“hydrating”sportsdrinks.Insteadofoverhaulingyourdiet inone fell swoop,yourDietTypehasgreatsuccesswhenmakingchangesoneaspectatatime—andchangingwhatyoudrink is aneasyway topositively impactyourdiet.Calorie-laden drinks may quench your thirst, but they won’t fill you up andsatisfy your hunger as well as the calories from solid foods. And thecaloriesindrinksaddupFAST.Takealook:

12ounceglassofjuicewithbreakfast:170calories

16ouncecafélattewithwholemilkforasnack:260calories

16ouncesweetenedicedteawithlunch:120calories

12ouncefruitsmoothieforafternoonsnack:300calories

8ounceglassofredwinewithdinner:170calories

TotalHiddenCalories:1,200calories

That’sahugedentinyourdailycalorie1,600weightlossquota.Identifyand free yourself from the hidden liquid influences in your diet, andyou’ll drop poundswithout even trying! In general, you should try toleave the calories to food,with the exception of nutrient-dense drinkslikelowfatmilk.Even100%juiceisn’t thebestchoicesinceeatingthe

fruit itself is better because you get the fiber, too. Instead of drinkingyourcaloriestryswitchingtosparklingwaterwithlemon,lime,orevena piece of orange tossed in for flavor. Unsweetened seltzerwater is agreat,calorie-freeoption,asarelow-caldrinkslikeHintandHonestTea.Coffee andany flavorof tea are freeof calories too, just be careful ofwhat you stir in—Splenda is an excellent calorie-free alternative tosugar,andfatfreehalfandhalfmakesyourdrinkscreamyanddreamyinstead of fatty and full of calories. And don’t forget to drink lots ofhealthyrefreshingwater!Since liquidcaloriesareeasy tooverlook, ithelps to trackwhatyou

drink in your journal to find how many calories your beverages areactuallyaddingtoyourowndiet.Keeptrackofyourdrinkcaloriesforatleastaweeksoyoucangetaclearpictureofyourdrinkinghabits.Keepinmindthatcalories listedonproduct labelsareexpressedperservingsize,andmoreoften thannot,beverages include2oreven3 servings.Takea lookat thebelow listofpossiblehidden liquidcalories, andatthechartforhelpestimatingdrinkcalorieswithoutalabel.

LIQUIDCALORIEHIDINGPLACES

Juice

Coffeedrinks(includinglattes,cappuccinos,andcoffeewithsugar,

creamormilk)

Smoothies

Sportsdrinks

Alcoholicdrinks

Beer

Wine

Liquor

Cocktails

Teadrinks(withsugar,creamormilk)

Soda

Milkandmilkdrinks

Lemonadedrinks

Energydrinks

Once you uncover the liquid traps in your life, you can transform thedrinks one at a time, oneweek at a time. For example, if you have athree-a-day 12-oz. soda habit (420 calories per day) experiment withother drinks that can take the place of the soda. Substitute thisalternativeforoneofyoursodasforthefirstfewdays,andswapouttwoofthemforthenextcoupleofdays,andeventuallyconvertmostofyourdaily soda to your alternative (or water). (It’s alright to have anoccasional8-oz.100caloriesodatotameawildcraving.)Usethissamemethodwithall thehiddencalories inyourdietuntil youarehidden-liquid-calorie-free!

CELEBRATE:YOURSUCCESS!Startingahealthyjourneyisamajorachievementandcelebratingyoursuccessesalongthewayisafantasticwaytopatyourselfontheback—youdeserveit!Aspecialnon-foodindulgencewillnotonlyhelpyoustaymotivatedandfocused,butalsowillraiseyourawarenessofwhatyou’veaccomplished. Start by giving yourself non-food treats for smallersuccesses (like a CD as a reward for starting your health journey, amanicureforreadingPartOneofTheBasics,andamassageforcuttingsoda out of you diet), and save bigger rewards, such as a weekendvacation, for larger successes (like moving to Phase Two). The bestreward is the one that will motivate you the most. Make a list ofpotentialrewardsinyourjournal,addingtoitasyougoalong.

Focus on the positive, allow room for error and growth, and turnsetbacksintoopportunitiestolearn.

Take asmuch time as you need during PhaseOne andwhenever

you feel ready (when you have foundwhatwillmotivate you on

yourhealth journey, examined the largerpictureof your life, and

transformedmostofyourunnecessarydrinkcalories)movetoPhase

Two.

PhaseTwo

GETINTOUCH:WITHWHYYOUSTRUGGLEWITHYOURWEIGHTDuringPhaseTwo,let’sfocusonwhyyouareoverweightorunhealthy.It’stimetoanswerthehardquestions.Areyouanemotionaleatergoingthroughaparticularlybadtime?Areyouscaredtoloseweightbecauseyoufeartheunwantedattentionyouwillreceiveifyousucceed?Doyounot take enough time to focusonyourself to reachyourhealth goals?Are you afraid of losing the comfort you find in food? Are youunconsciousofyourfoodanddrinkchoicesandyourdailyintake?Areyou in denial about your real size? Are you putting off starting ahealthierpathtoday,becausetherewillalwaysbe“tomorrow”?Use your journal to help you get in touch with your struggles and

begin exploring solutions. Take a look at the below list of Diet Feelerweightlosstroublespotsandconsiderhowsome(orall)ofthesethingsaffect your own life. Review the issues and then rank them (in yourjournal)accordingtotheirimportanceandinfluenceinyourlife.

IdentifyYourTroubleSpots:___IgnoringYourOwnNeedsAreyouarepushingasideyourownhealthneedstoattendtotheneeds

of others? Do you ignore your own health goals to focus on “bigger”causes?

___EmotionalEatingDoemotionstriggeryoureatingmorethantheactualphysicalsensationofhunger?Areyouusingtofoodtohelpyoudealwithhowyoufeel?

___DenialofYourHealthIssuesAre you in denial about your weight or health issues? Is your poorhealthimpedingyourabilitytobeYOU?

___SocialFoodStrugglesDo you use food to connect and bond with others? Do social eventswreakhavoconyourhealthgoals?

___TroubleStayingSelf-MotivatedDoyouhavetroublestickingwithyourexerciseanddietchanges?

___LowSelf-EsteemIsyourweightstruggleapartofyouridentity?Doesyournegativeselfimageimpairyoufromreachingyourgoals?

___Waitingfor“Tomorrow”Doyouputoffmakinghealthychoicestodaybecauseyoufigurethereisalwaystomorrow?

Start with the one you rank as the most important, and then workthrough the advice, one at a time, gradually gaining the insight,understanding, and tools you need for success. Discovering andadmitting to yourselfwhat is really at the root of your struggles—and

realizing thatyoudo in facthave thepower tomakeachange—mightseemfrighteningatfirst,butyouwillsoonfindthisprocessenlighteningand freeing.Callonyour innerstrength,andrecognize thatwith time,patience, and honesty, you’ll find a new “you” emerging as youmakepeacewithyourselfandyourhealthdesires,needsandstrategies.AsaDiet Feeler this is a crucial part of your journey and it will lay thefoundationforyourhealthyfuture.

DISCOVER:THEJOYOFEXERCISEReadPartTwooftheBasicsinChapter7.Iftherewereamagicelixiryoucould drink on a daily basis that would provide flowing energy andvitality, strength, stamina, sensuality, weight control, stress relief,muscleflexibility,clarityofthought,centeredness,andpeaceofmind—wouldyoudrinkit?IimagineyouranswerisaresoundingYES!Thatmagicalelixirisexercise.(Ifyougetagutwrenchingresponseto

evenhearing theword “exercise,”definitely readon).Those thathavediscovereditsmiraculouseffectsconsumeiteagerlydayafterday.Theydon’tneed to force themselves, convince themselves,norbegrudge thetime spent. In fact, they cherish and look forward to being able torejuvenatetheirenergyandrenewtheirwell-being.Youmayask,“Whoare these women?” These are the women that have found movementactivities they truly enjoy. Activities that express a part of them.Activities that bring intrinsic fulfillment and physical pleasure to theirlives.Andthatcouldbeyou!YourDietTypeenjoysnotonlyengagingthebody,butalsothemind

andsoul.ManyDietFeelersfindyogaprovidesaspiritualexperience,aswellasenhancingstrengthandflexibility,likenootherformofexercise.Ifyouwant tostart in theprivacyofyourownhomebeforeexploringyoga studios, there are videos andDVDs that provide instruction.Thisway, you can try each pose at your own pace.One ofmy favorites isSarahIvanhoe’sFatBurningYoga.What about dance? There are an abundance of classes from dance

aerobicstofree-formfunk.OneformofdancethatmanyDietFeelersaredrawn to (including my co-author Mary Miscisin) is called the 5Rhythms or a Moving Meditation created by Gabriel Roth

(www.gabrielleroth.com).Moredrawntofitnesscentersorhealthclubs?Curves is an all-women center where you can exercise and chat withothersalongtheway.Itisafriendly,femaleatmospherethatencouragessocialization during work outs. When it comes to lifting weights, apersonaltrainerisalwaysaplus.Theyprovideone-on-oneguidanceandusuallysometerrificmotivationalcoachingaswell.(SeeinChapter7foraguideonpickingapersonaltrainerforyourDietType.)The best way to find the activity, class or exercise program that is

right for you, is to start exploring. Maybe you’re more drawn toswimming, water aerobics or Tai Chi. How about nature hikes, bikeridingwithafriend,orteamsports?Tryanactivityonforsize,andifitdoesn’tfeelrightatthemoment,youmaychoosetocontinueuntilyouhaveestablishedacomfortlevelwithit,orputitasideandtryanotheroption. Youmay find yourself being mysteriously pulled back to thatactivitylater(ornot).Rememberthatexploringwhoyouareandwhatfits you—the authentic you—is part of your personality. If an activitydoes not feel right to you, you haven’t failed, you’ve discoveredmoreabout yourself and your personal preferences. Keep a list of possibleactivities inyour journal,addingto itasyougo.Thisexplorationisasimportantas refiningyoureatinghabits—theygohand inhand.You’llfind that the more you enjoy movement activities, the more you aremotivatedtoeathealthfullytomaintainyourstaminaandfeelthejoyofvitalityofabodythatmoves!

TRANSFORM:YOURDIET—EMPTYCALORIEOVERHAULAimforabundance…

During Phase One you concentrated on converting and changing yourdrinkinghabits.Howwelldidyoudowith this? Ifyoudrinkplentyofwater and eat your foods instead of drinking them, you have a greatstartatmakingsurethebeveragesyouconsumearenotaddingtoyourwaistline.Butnowit’stimetoconcentrateonwhatyoueat.Thismaybewheremanywomenbegintofeardeprivationandrestriction.“Oh,no!”youmaythink,“Now’s the timewhenIhavetocutoutall the foods Ilove!” Right? Wrong! Think “abundance” instead of “restriction.”

Abundanceofnutrient-rich foods that is…andmoderation,not all-outelimination,ofthestuffyoulove.Oneofthebestwaystoimproveyourhealth(anddroppounds!)isto

concentrateonfillingyourdietwithnutrient-richfoods—foodsthatarehighinvitamins,mineralsandfiber.Thewaytodothisistoswapoutthe foods that are high in calories, but low in nutritional value, fornutrient-rich ones instead. As you learned in Part One of the Basics,nutrient-poorfoodsaregenerallyhighincalories,sugarand/orfat,butlow in nutrients. They’re often referred to as “empty-calorie foods,”which can be a bit misleading; it’s not that nutrient-poor foods aredevoid of calories, but rather that they’re devoid of nutrition. Theydramaticallyincreasethenumberofcaloriesyoutakein,butneglecttofill you up with healthy nutrients—meaning that they do nothing tomakeyoufeelsatisfied,improveyourhealth,ordecreaseyourweight.Thinkaboutwhatyoueat,andaskyourself:ismydietnutrient-rich?

Isitfullofabundanceandnutrition?Willitmakemefeelbetterandputmecloser tomyweight lossandhealthgoals? Ifnot,howcan Imakeimprovements?Behonestwithyourself.Potatochips(becausetheyarefried)don’tfallintothevegetablecategory—they’rejustemptycalories.Even breads can be tricky: what does your sandwich bread offer youbesides calories? If you’re eating white-bread sandwiches, you’re justgettingmoreofthoseuselesscalories.However,ifyouswitchtowholegrainbread,you’llstillbeconsumingcalories,butyou’llalsobegettingahealthydoseoffiberandnutrients,too.Concentrateoneatingreal foods.Thismeans thatwhenyouhave to

makeachoice,thinknatural—thinkwhole.Lookatthefoodinquestionandaskyourself,Doesthislooklikesomethingthatwasgatheredfromthe ground, picked from a bush, tree or plant? Perhaps hunted orcaught?What has been “done” to it? That is, has it been sweetened,fried,breaded,orrefined?Usingyour journal,paycloseattention to theempty-calorie foods in

your life and how often you consume them. Are you snacking onvendingmachinecookiesintheafternoon,butcomingupshortonfruitanddairy?Tryswapping thecookies forabananawithsomeyogurt—the banana and yogurt are nutrient-dense choices that will fill yourstomachlongerthanthecookies.Remindyourself:allyougetfromthe

cookiesnackiscalories,andnovitaminsorvaluablenutrients.But,again,don’tworry;youdon’thavetocompletelycutoutallyourfavorite not-so-healthy foods (see All Foods Fit, and Craving Tamers),butmakingnutrient-densechoicesoveremptycalorieones,moreoftenthan not, will help you cut out unwanted extra calories, and dropunwantedextrapounds.Usethe3-weekplanbelowtoguideyoualongyourpath to abundance and riches. If youneed to take2or 3weeks,insteadof 1, tophaseout certain foods, that’s fine too.The importantthingisthatyoutransformyourdietfromempty-caloriepicks,tomostlynutrient-richabundantchoices.

WeekOne: Phase out “junky” high sugar and high fat foods and

snacks and highly processed “fake” foods. Phase in fiber-rich,

naturalfoodsandsnacks.

PhaseOut:

Cookies

Candy

CakesandPies

Chips

Doughnuts

Pastries

Brownies

CheesyandCreamyDipsandSpreads

PhaseIn:

BerriesandDriedFruit

Fresh(orFrozen)Fruit

Fresh(orFrozen)Veggies

Popcorn

NutsandSeeds

SaladsandGreens

LowFatGranola

LowFat/NoFatPudding

LowFat/NoFatYogurt

FrozenFruitBars

HummusandSalsa

WeekTwo: Phase out refined-grainproducts and sugar-sweetened

cereals.Phaseinhigh-fiberwholegrainfoods.

PhaseOut:

WhiteBread

RefinedBreadProducts

WhiteRice

WhitePasta

WhiteFlour

SugaryCereal

Muffins

Croissants

PhaseIn:

100%WholeGrainBread

100%WholeGrainEnglishMuffins,PitasandTortillas

BrownRice,Bulgur,QuinoaandOtherWholeGrains

WholeWheatorWholeGrainPasta

WholeWheatFlour

WholeGrainHigh-FiberCereals

WholeGrainCrackers

Oatmeal

(Note: also see “How can you find the REAL whole grains

hidinginyourstore?”)

WeekThree: Phase out fried foods and unhealthy fats and large

servings of full-fat dairy (a cup of cream, whole milk lattes or

creamysaladdressings).Phaseinleanproteinchoices,healthyfats,

and smaller servings of full-fat dairy (an ounce of cheese, a

tablespoonofsourcream,orapatofbutter).

PhaseOut:

FriedChicken

HotDogs

PorkSausage

WholeMilk

RegularMayonnaise

FriedFish

GroundBeef

Hamburgers

RibEye,T-Bones,andPorterhouseSteaks

PorkChops,GroundPorkandPorkRibs

LargePortionsofFullFatCheese

PartiallyHydrogenatedOils

FriedFrenchFriesandOnionRings

PhaseIn:

GrilledorBroiledSkinlessChickenBreast

BeansandLegumes

TurkeyandVegetarianDogs

TurkeyandVegetarianSausage

1%FatorSkimMilk

LightorFatFreeMayonnaiseandMustard

GrilledorBroiledFishandShellfish

GroundTurkeyBreastand90%LeanorHigherGroundBeef

TurkeyorVeggieBurgers

Loin(likeTenderloinorSirloin)orRound(likeTopRound)Cutsof

Beef,orFlankSteak

PorkTenderloinorPorkCutlets

Tofu

ReducedFatCheese

SmallPortions(1ounce)ofFullFatCheese

Olive,CanolaorPeanutOil

NutButters

OlivesAvocado

(Note:alsosee“PlentyofPowerfulProtein”and“Fillupwith

theRightFats.”)

CELEBRATE:YOURSUCCESS!Continuing to celebrate your successes along the way is an importantpart of your journey. A special non-food related rewardwill not onlyhelpyou staymotivatedand focused,but also raiseyourawarenessofwhatyou’veaccomplished.Continuetogiveyourselfnon-foodtreatsforsmallersuccesses(likeanightatthemoviesforpracticingsayingnooranewoutfitfortransformingyourdailydoughnuthabit),andsavebiggerrewards, suchas adayat the spa, for larger successes (likemoving toPhaseThree).Remember,thebestrewardistheonethatwillmotivateYOU.Focusonthepositive,allowroomfortimesyoumaystrayfromyourpath,andturnsetbacksintoopportunitiestolearnandgrow.

Take asmuch time as you need during Phase Two andwhenever

youfeelready(whenyouhaveaddressedyourweight loss trouble

spots,increasedyouractivity,phasedoutmostofyouremptyfood

caloriesandphasedinnutrient-richchoices)movetoPhaseThree.

PhaseThreeGETINTOUCH:WITHHOWTOADJUSTYOURPORTIONS

By the time you get to Phase Three you are well on your way to a

healthieryou!Youknowthefundamentalsofgoodnutritionandweightloss,youhavespentsometimefindingyourmotivationandaddressingyourweightlosstroublespots,andyou’vealsochangedwhatyoudrink,renovatedyouremptycalories,andincreasedyouractivity.Waytogo!Atthispointyourpantsshouldbefittingalittlelooserandyourenergylevelshouldbealothigher,butifyou’rehopingtoshakeoffevenmorepounds,you’llwanttoconsiderwatchingyourportionsizesalittlemorecarefully.While eatingnutrient-rich foodswill certainlyhelpyou feel full anddroppounds,ifyoueattoomanycaloriesofanyfood,you’restillgoingto findyourself struggling tokeep thepoundsatbay. It’s difficult andtediousforyourDietTypetodeterminepreciselyhowmanycaloriesyoueat,orpreciselyhowmanycaloriesyouburn,soinsteadlet’sconcentrateondecreasingyourportionsandbuildinghealthyplates.

PlateBuilding101An easy way to adjust portions is to focus on what you put on yourplate.Everytimeyoumakeameal,picturewhatyouridealplatewouldlook like, and then build your plate from that image. Envision half ofyourplatefilledwithvegetablesandfruit.Byloadinguponlow-calorieandfiber-richandfillingproduce,youleavelessroomonyourplateforothercaloriedensepicks,andyouincreaseyourintakeofgood-for-younutrients.Next envision theotherhalfof yourplateandpictureamixof leanproteinandwholegrains.Ifyouarecarb-sensitive,aproteinlover,or just finditeasierto loseweighteatinglesscarbs,filltheotherhalfofyourplatewith ofleanproteinand⅓ofwholegrains.Ifyouareacarblover,orjustfinditeasiertoloseweighteatingmorecarbs, fill theotherhalfofyourplatewith wholegrainsand⅓leanprotein.Finally,eventhoughyourplateisnowfull, imagineaddingsomefattoyourplate.Becauseyourplateisfullthereisonlyroomforalittlefattofit,butitisveryimportantthatyoudoso.Fatnotonlyaddsflavorto

yourmealandhelpsyoufeelsatisfied,itisalsoneededformany,manycritical bodily functions. Throw some olive oil onto your salad, add alittlebutteronyourveggies,topyourpotatowithatablespoonofsourcream,ortossahandfulofnutsontoyourcereal—yougettheidea.Keepinmindthatwhileit’sbettertogohogwildwiththehalfofyourplate that is fullofveggiesand fruit,be sure tokeepyou leanproteinandwholegrainportionsreasonable.CheckouttheBeCarefulofPortionDistortioninfoinChapter7justtobesureyourportionsareappropriateforyou,andnota17yearoldgrowingteenageboy!Also,inChapter8you’ll findabunchofdeliciousandnutritiousmeals thathavealreadybeenbuiltforyouaswellassomeideasforsnacksandCravingTamers.Formorehelpplanningmeals,TheDietPlannerPlan, for a structuredapproach,and,theDietPlayerStrategyforanunstructuredapproach.Butfirstit’stimetosetsomegoals…

DISCOVER:THEIMPORTANCEOFGOALSETTINGReadPartsThreeandFouroftheBasicsinChapter7.DuringPhaseThreeit’stimetodebunksomedietmythsandsetsomerealisticandattainablegoals!InPartThreeoftheBasicsyou’lllearntheenlighteningtruthstosome of today’s common Diet Myths and in Part Four you’ll use areliablemeansforfiguringoutahealthyweightforyou.You’lllearnthehealthy and sustainable rate ofweight loss, you’ll learn the benefit ofsetting mini goals, and you’ll learn how to turn your scale into yourfriend to help you achieve your goals and maintain your weight.Considering the number one reason women throw in the weight losstowelisbecausetheygetfedupwhentheydon’tlosethefatasfastastheythoughttheywould,thisisaveryimportantpartofyourjourney.

TRANSFORM:YOURLIFE—MAKEHEALTHYLIVINGLASTMakealifelongcommitment:DuringPhaseOneyoutransformedthewayyoudrink,duringPhaseTwoyoutransformedyouremptycaloriesintonutrient-richchoices,andduringPhaseThree it’s time to transformallyou have learned into a lasting change. As you continue focusing onportion adjustment, building healthy meals, and dropping pounds,considerthebigpictureofyourjourney.Considerallyouhavelearnedabout yourself, about nutrition, and about food, exercise, andmakinghealthychoices.Considerwhathasworkedforyou,whathasnot,what

you’restillstrugglingtoovercome,andwhatyoucandotohelpyourselfmoveforwardandstaydedicatedtoyourhealthylifestyle.Keepinmindthat,althoughthisexplorationissomethingyou’llstartinPhaseThree,itcertainlywon’tendthere.Recognizethatyourlife,aswellasyourweightlossstressorsandsolutions,willchangeandgrowasyou do, and this type of inner-reflection and resolution setting willchangeandgrowtoo.Theimportantthingistoconsistentlystaytunedintoyour innervoice,and tohandleyourhealthasyouwouldachildyou are raising. Your health needs just as much attention, guidance,understanding,andforgiveness,andyouhavetoloveyourselfenoughtostayonyourhealthypath—forever.

CELEBRATE:YOURSUCCESS!Continue to give yourself non-food treats for smaller successes (like apedicureforaccomplishingyourfirstweightlossgoal),andsavebiggerrewards for larger successes (like a cruise for getting to your ultimateweightlossgoal!).Focus on the positive, allow room for error and growth, and turnsetbacksintoopportunitiestolearn.

Takeasmuch timeasyouneedduringPhaseThree to reachyour

weight loss goals. Once you have arrived at your weight loss

destination, continue to use your knowledge and your skills to

maintainyourweight,eatahealthydiet,exercise,andliveahappy,

fulfillinglife.Thisisnottheendofyourjourney;it’sthebeginning

ofyourhealthylife!

ACTIVITY

MakeFriendswith“No”*

IfIaskedthefollowingquestions,howwouldyouanswer?

Areyoureyesgreen?Doyouownacar?Doyouhaveacat?

Allofthesequestionsrequireasimple“Yes”or“No”answer,right?Nowconsiderhowyouwouldanswerthefollowingquestions:

Momwouldbesohappyifyouateapieceofherpie.Youwantapiece,don’tyou?Everyone is going out after work. Can’t you skip your exercisetonight?Allthegirlsarecomingoverforacookieexchange,doyouwanttocome?

“No”issuchasmallword,justtwoletters…butsometimessaying“no”is so hard for Diet Feelers! Being of help to those you love and careabout is theveryessenceofaDietFeelersbeing.Thoughgenerosity iscertainlyhealthyandrewarding,thereisabigdifferencebetweencaringand losingyourself in thewishesordemandsofanotherperson.Whenother people’s priorities take onmore significance than your own andyou find yourself saying “yes”when you reallywant to say “no,” you’llknow that you have crossed the line from kindness to soul-sappingsacrifice.Sowhycan“no”besuchahardwordtosayorhear?Theanswerisfear—thefearoflossoflove,thefearthatsomeonewon’tlikeyou,thefear that you will disappoint, the fear that someone will get angry.Understandthatsaying“yes”outofafeelingoffear,obligation,orguiltisa rejectionofyour truewishesanddesires.And, ifdone repeatedly,“yes syndrome” can leadaDiet Feeler to constantly andunwaveringlyconsiderotherpeoples’feelingbeforesheconsidersherown.Sohowdoesonestartthisprocessofmaking“no”yourbuddy?You’llfirst need tohear it and say it until you realize that “no” is not a bigscarymonsterthat isgoingtomakeotherpeoplehateyou; infact, theactofsaying“no”ismorelikealittledustbunny!Furthermore,“no”can

beyourfriend.Solet’sgettoknowthisthingcalled“no.”

Hearing“No”

Whenanotherpersontellsus“no,”itisoftensimplybecauseheorsheissettingalimit,statingapreference,orgivinganopinion.However,formanyDietFeelersitisthesameasbeingtold“You’reabadperson,howdareyouask!”Helpyourselfunderstand that,overall, “no” isa simplestatement of fact and has no judgment associated with it. (The onlyjudgmentthatoccursisinyourmind,andisbasedonassumptionsaboutwhat the other person is thinking. “They must think I’m a jerk forasking…”)

Askingfor“No”Exercise

Purposefully asking for a “no” response will help take the emotionalchargeofftheword.Intrainings,wehadagreattimewiththisexercise—itwashilarioustohearthecreativewayspeoplegotanotherpersontotellthem“no.”Yourassignmentistogetatleastone“no”responsetoarequestyouhavemadeondayone,two“no”responsesondaytwo,allthewayuptoseven“no”responsesondayseven.Havefun!Becreative!Theonlyruleisthattheotherpersoncannotbetoldthatyouaredoingitasanexercise.Forexample,youcan’tgoup toyour friendandsay,“HiSally,Ihavetodothissillyexercisetomakeyousayno.CanIhave$500?”Belowaresomeexamplestogetyoustarted:

Ask a coworker if they want to come into the office over theweekend.Ask your significant other or friend if they would like it if youshavedyourhead.

Themore you hear it, themore “no”will landwithout the emotionalimpact,andmanypeoplehavesaidthisexerciseevenmade“no”funtohear.Asyoucontinuetodothis,youwillfindyourfearsdiminishand,withthat,feelthereismore“elbowroom”inyourlifetoactfreely.

Saying“No”

Asyoulearnedintheaboveexercise,whenpeoplesay“no”toarequest,theyaresimplystatingtheirboundaries—inotherwords,whattheywillorwon’t accept.Constantly saying “yes” to requests so that youwon’tdisappointothers is atbest emotionallydishonest and, atworst,wearsawayatyoursenseofwhatitisyoureallywant,andcompromisesyourabilitytotakeyourownpreferencesintoaccountforeventheslightestthings.Theonlysolutionistofindyourboundaries,andpracticesaying“no”whensomeonepushesupagainst them.Beprepared tohearhow“meanyouare”orhowmuchyou“don’tcare.” It isawell-knownfactthatpeople resist change, andothers inyour lifemay reactnegativelywhen theyhearyou statingyourpreferencesassertively.Keep inmindthatyoumaynotalwaysknowwhyyoudon’twanttodosomething—that’s okay.Often people do things they don’t necessarilywant to do,simplybecauseitisn’tworththetroubletosay“no.”Ifyoudon’treallywanttogotoaparticularrestaurant,seeamovie,orstayuplate—justsay “no!” Any price you pay in emotional friction is well worth thereturnofyourself-esteem.Whenarequestismadeofyouandyourgut,your head, your intuition, or any part of your being does not feel therequest is in your best interest (for whatever reason)—tell the otherperson“No.”

ACTIVITY

ResourcefulSelfTalk*

It’sbeensaidthat“worryisamisuseofimagination.”Ourimaginationandinternalselftalkhaveapowerfulinfluenceonourmoodandwhatwemay think,do,or say inany situation.These factors canmake thedifferencebetweenfailureandsuccessinreachingourweightlossgoals.Simplyput,whenwerepeatnegativethoughtstoourselvesandimaginetheyaretrue,weareprogrammingourmindstomakethemtrue.Ifyouthink,sayorbelieve,“I’msofat,noonewilleverloveme”or“IknowIwill always struggle with my weight,” you will unconsciously makethesestatementsareality.Toattractsomethingdifferent,itisimportant

to shiftyour internal conversations fromwhatyoudon’twant towhatyoudowant.Usethefollowingstepstotransformfailure,frustrationandmiseryintosuccess,satisfactionandjoy…tocreatetherealityyoutrulywant.

Step1. Notice your self talk:Write down any negative messages youhavebeenthinking,suchas:“IknowIwillalwaysstrugglewithmyweight.”“Iamaddictedtosweets.”“Ihatemyfatthighs.”“Ihaveaslowmetabolism.”

Step2.Decidewhatyoureallywant:Do youwant to lose a certain amount ofweight? Is your goal to feelbetter?Lookbetter?Areyousimplytiredofstrugglingwithyourweightandnotfittingintoyourclothes?

Step3.UsetheP’sofresourcefulself-talktomakesureyouraffirmationsarepowerfulandeffective:

Positive:Makesureyoucreateastatementinthepositivetense.(Wordssuch as won’t, don’t, can’t are sure indicators that a statement isnegative.)Insteadofsaying“Idon’twanttoconstantlystrugglewithmyweight” (which puts a picture in yourmind of a constantweight lossstruggle)make the statement positive, “Iwant to effortlesslymaintainmyidealweight.”That’sokayifitseemstoogoodtobetruerightnow.Yourbrainwillgetusedtotheideafasterthanyoumaythink.

Personal:Althoughchangingourownbehaviorsoftenhasaneffectonthe actions of others,wemust concentrate on ourselves. For example,insteadofsaying,“Iwishotherpeoplewouldn’ttemptmewithsweets”(whichisbothstatedinthenegativetenseANDfocusesonthebehavior

ofothers),makethestatementaboutyou.“I”statementsareterrificforthis,suchas,“Iamincontrolofmychoices.”

Present Tense: If you state that you are going to, will, orwant to dosomething, your brain will simply acknowledge the desire to do thatsomethingsomeday.Remembertothinkandactasifyoualreadyare,orhave,whatyouwant. Insteadofsaying,“Iwanttoweigh145pounds”(whichisstatedpositivelyandcertainlystateswhatyouwant)makeitacurrentreality:“Iweigh145pounds.”

Particular:Themorespecifictheaspectsofsuccessthatyouareabletoimagine,themorepowerfultheabilityofyourmindtomakeitarealitywillbe.Asyourepeatyourresourcefulself-talk,involveasmanyofyoursensesaspossibleintheexperience.Forexample,usingthestatement,“Iweigh145pounds”youmight:

Visualizehowfantasticyoulookinyourskinnyjeans.Hearthezipperglideasyouzipthemupsmoothly.Feel the texture against your skin, imagine being able to breatheeasilyaroundthewell-fittingwaistline,bendeasily,andpull themonandoffeffortlessly.Touchyourflattummyandsmileathowwonderfullyyourjeansfit.Smellthehintoflaundrydetergentonyourfreshlywashedjeans.Experience the confidence and satisfaction of feeling fantastic andbeautiful.

Pressure-less:Relax.Whenitcomestopositiveselftalk,themorestressandanxietyyouputonyourself,theharderyoursubconsciousbrainwillfightback.Thinkofholdingavolleyballunderwater.Thesecondyouletgo and release the pressure, the ball comes shooting to the surface. Ifyou try to submerge your negative self-talk by forcefully pushing itunderwith “positive” statements, youwill experiencea reboundwhenyoustoppilingonthepressureofpositivethoughts.Thekeyistorelax,believe,andbeconfident,andenjoytheprocess.

Practice:Keepyour statementsbrief.Write themon index cards, typethem,doodlethem,singthem,orsaythemoutloud.Usestickers,post-itnotes or dots! Use them when you’re exercising, driving or duringmomentslikewaitinginline.OneDietFeelerweinterviewedboughtapackage of butterfly stickers. Her affirmation or resourceful self talkstatementwas“Iweigh145pounds.”Sheplacedabutterfly stickeronthe refrigerator door, her water bottle, her watchband, the rearviewmirrorofhercar, theedgeofhercomputerscreenatwork—anywherewheresheknewshelookedeveryday.Anytimeshecaughtaglimpseofabutterflysticker,shewouldrepeatherpositivestatementinherhead,“Iweigh145pounds.”Andshenotonlysaidthestatement—shevividlyimaginedwhat itwouldbe like toweigh145pounds, to feel it in thecellsofherbodyandcenterofhersoul.Shefeltahappinessandease,knowingthatshewasmetamorphosing(likeabutterfly).Soon,thebutterflies“appeared”tohelpwheneversheneededtomakea decision. When she reached for a second helping at a buffet and,noticingthestickeronherwatch,herpositiveself-talkkickedinandtheassociated feelings emerged in her body. She smiled and, instead ofconsuminga secondhelping, she felt suddenly, strangely satisfiedwiththe firstone.When shepulled into theparking lot atwork, insteadoflooking for the closest space, the sticker in her rear view mirrortriggeredathoughttoparkfartherawayandwalkabitfurther.Itwasn’tlongbeforeshewascarryingherselfdifferently,makinghealthiereatingchoices and incorporating more exercise into her day. She practicallybounced into work, feeling as light as a butterfly! Her clothes startedfitting looser and eventually she reached her goal of 145 pounds. Thebestpartwasthatshefeltshedidn’tevenhavetoworkatit—instead,itseemedtocomenaturally,evenplayfully.Whatfun!

*copyright2009byMaryMiscisin,allrightsreserved.

*copyright2009byMaryMiscisin,allrightsreserved.

InsideaDietThinker’sHead

CHAPTER6TheDietThinkers

ENTJ,INTJ,ENTP,INTP

InThisChapter…

THEDIETTHINKERPERSONALITY

SeeksKnowledgeandUnderstandingObjectiveIndependentWittyAnalyticalPerfectionistWorkisPlayProblemSolver

THEDIETTHINKERTROUBLESPOTS

ProcrastinatingFearofFailureRebellingAgainstWeightLossIgnoringtheObviousMissingOther’sInsightsTroubleStayingtheCourseUsingLogictoanExtreme

THEDIETTHINKERSOLUTION

HowtoConquerYourWeakSpotsTheDietThinkerChallenge

TheDietThinkerPersonalityDietThinkersaretypicallyanalytical,conceptualandinventiveintheirquest forcomprehensionandunderstandingof theworldaroundthem.Theylivelifebytheirownstandards,andvalueintelligence,insight,andlogicaboveallelse.DietThinkersareconstantlytryingtofigureouthowthingswork andwhy. They are independent individualswhowelcomechallenges and are some of the world’s greatest problem solvers.Determined,confident,andbold,theDietThinkersareepitomizedinthecharacters Annie Sullivan in the Miracle Worker, Jo March in LittleWomen,andHermioneGrangerinHarryPotter.

Diet Thinkers of Fame and Fortune: Margaret Thatcher, Golda

Meir,MarieCurie,HillaryClinton, andAynRand, all embody the

characteristicsofDietThinkers.

BecauseDietThinkersare sodetermined toanalyzeeverythingaroundthem, they often find themselves getting lost in their own thoughts.Whetherit’sduringhercommutetowork,whilewaitingatthedoctor’soffice,orstandinginlineatthegrocerystore,theDietThinkerissuretouseanysparemomentasachanceforcontemplation.DietThinkersareoften drawn to the hypothetical and the abstract, and may postulatetheories as towhy somethingworks—orwhy it doesn’t.When sharingtheirviewswithothers,theyareaccustomedtopeoplerespondingwith,“I’ve never thought of it that way.” This is attributed to the DietThinker’sknackforcreativethinking.When it comes to losingweight,DietThinkerswilldowhat theydobest, they’ll think about it—a lot—sometimes for days, sometimes forweeks,sometimesforyears.Theyareinternallydriventounderstandtheproblembeforetakingaction,butwhentheydotakeactiontheycanbe

relentlessinpursuitofthesolution.DietThinkersmaygetirritatedwhenanaverage“Jane”statessheisperplexedwithherweightchallenges,foritisusuallyobvioustotheDietThinkerwhatsystemswereinplacethatledtoJane’sproblems.

DietThinkersintheMoviesandonTV:MirandafromSex in the

City,AnnieSullivaninMiracleWorker,EllieinContact,andJanein

BroadcastNews.

Diet Thinkers are extremely skeptical of simplistic, “dumbed down”formulas like: eat less, exercisemore.Theyknow that the relationshipbetween food consumption and energy expenditure is much moreintricateandcomplex thansimpleadditionandsubtraction.Since theyare such big thinkers, they also see the larger scope of a problem—availability of healthy foods, mass production and promotion of junkfoods, genetically modified food, food additives, misleading andinadequate labeling, foodsafetyandglobalnutrition.Focusingon,andendlesslycontemplating,the“biggerpicture”givesaDietThinkerampleopportunitytoavoidconfrontingherownweightlossobstacles.Research has shown that an individual’s personality has a profoundinfluence on their lifestyle choices. Even more, these personalityattributesaresoautomaticyoumaynotrealizetheirpowerfulaffects—good and bad. To get at the root of your weight loss struggles, anddiscoverthesecretformulaforweightlosssuccess,youwillneedtotakea long hard look at YOU. First, you’ll find a summary of the DietThinkers personality’s basic internal “instructions.” Then, we’ll take alookatwhatkindofuniquemistakesthispersonalitymakesintheworldofweightloss.Read throughthe followingattributesand“tryeachoneon” for sizeandconsiderhow theymay fityour currentwayof life.Keep inmindthatallDietThinkersaredistinctive individuals, andweeachhaveallfourDietTypeswithinus tosomedegree, soallof the followingtraitsmaynotapply.Themostimportantthingtorememberisthatyourgoalis toexploreandexposeyourpersonalweight lossbarriersanddrives,

and to understand how to use your personality strengths for lastinghealthyweightsuccess.

DIETTHINKERSATAGLANCE

Highachievers Non-conformist

Knowledge Wordsmiths

Objectiveperceptions Principles

Independent Enjoyscomplexity

Self-doubt Authorityindependence

Intellectuallycurious Architectofchange

Conceptualizes Systemsdesigners

Competitive Argumentative

SeeksKnowledgeandUnderstanding

“Whenitcomestoeatinghealthy,doyourresearch;buythebooks,goontheinternetandlookfortrustedsourcesofinformation.”—AMANDA,ADIETTHINKER

DietThinkershaveavoraciousappetite for informationandtheabilitytocomprehendanduseit.Theyrecognizethatthevastnessanddepthofwhatcanbelearnedareendless,anditthrills(oroverwhelms)themtoknowtherewillalwaysbenewinformationattheirdisposal.Iftheyareinterestedindietandnutrition,theywillberelentlessintheirsearchforinformation—from books, to videos, to websites—a Diet Thinker cannever have too many resources. They will explore everything frommainstreamconventionandresearchstudiestoalternativemethodsandthe latest fads. Because they place a high value on intelligence, theywanttoknowtheinformationbehindtheinformationandlovetodrawconclusions,postulatesolutions,andsolveproblems.SomeDietThinkerslearn by researching or observing rather than actually experiencing,

while otherDiet Thinkers experiment by testing their ideas on others.Althoughtheydefinitelydrawuponwisdomfromthepast,DietThinkerstendtofocusonthefutureandonthepotentialofideas.Whenitcomestomakingadecisionabouttheirhealth,DietThinkerswanttobewellinformed.Theyarereluctanttomakeamoveunlesstheyknowitisawisecourseofactionthathasbeenprovenvalid.Thismeanstheysometimesgetcaughtinacycleofneverknowingenough,alwaysdiscovering contradictory information, digging deeper for answers andclarity—andtheycangetstuckinanendlessloopofanalysisparalysis.

Objective

“IwouldliketocontrolmybloodpressuretobemoreinlinewiththeAmericanHeartAssociationguidelinesandtoreducemyBMIandcholesterollevels.”—RACHAEL,ADIETTHINKER

Diet Thinkers approach life and challenges rationally. They prefer tomakedecisionsbasedonlogicandinformationratherthanhunchesandemotions. Because Diet Thinkers are so “solution-oriented,” and caneffectivelyfacechallengeswithoutbecomingemotionallyinvested,theirobjective, stoic behavior can be misinterpreted by others as cold,calculating,orevenuncaring.Theseladieswouldnotlabelthemselvesas“fat”—because“fat”isasubjectiveterm.Theyaremorelikelytoexplaintheircurrentcircumstanceinobjectivetermsbysaying“Iam20percentabove my BMI.” This objectivity leads them to view whatever ishappeningtotheirbodiesassomehowseparatefromtheirdailyreality,aproblem to be solved… later. Furthermore, they may not feel anemotionalattachmenttotheirhealthorweightproblem,whichinturnmaydecreasetheirmotivationtochange.DietThinkersrarelyliketoadmitthattheyeatforemotionalreasonsbeyondstressandboredom.They like toremaincooland level-headedand interacting with someone who is displaying intense emotions isstressful to a Thinkerwho is searching her databanks for a competentandlogicalwaytorespondtosuchillogicalbehavior.Theytendtorelymostonreasonandlogic,sowhenitcomestolosing

weight,theyprefertosticktoameasurablegoal,suchasreducingtheirbodyfatpercentageratherthanasubjectivegoalsuchas“improvemyself-esteem.”

Independent

“Idon’tlikefollowingdietplans.IjustwanttopickwhatIlikefromotherplans,anddomyownthing.”—DONNA,ADIETTHINKER

Ofall theDietTypes, theDietThinker is themostself-governing(DietPlayers come close). Skeptical of public opinion, they tend to ignoresocial conventions suchasgivingunquestioned respect to anauthorityfigure.Nomatterhowmany titlesonehasorhowhighly they rank instatus,DietThinkersstillwantotherstoprovetheircompetencebeforethey will value their opinion or position. As natural non-conformists,Diet Thinkers prefer to live by their own standards and they fosterindividualismandadmireselfsufficiency.So,whenitcomestodieting,aDietThinkeris likelytohaveherownuniquedefinitionof“healthy”—andtheirownideaofhowtobestachieveit.WhatmaynotappeartobeasounddietchoicetootherscanbeperfectlyrationalizedinthemindofaDietThinkerbecause,afterall,theyaremastersatviewingthingsfromallangles.

Witty

“I went on a diet—swore off drinking and heavy eating—and in 14 days I lost 2weeks!”—KATHERINE,ADIETTHINKER

Ifyou’veeverbeenontheotherendofajokeandwondered,“Wassheseriousorwasshekidding?”itwasmostlikelythesenseofhumorofaDiet Thinker. Diet Thinkers often have a dry, understated wit, enjoyirony and word puns, and they revel in their knack for sarcasm. Inreading food labels, for example, with all the available nutritioninformation clearly listed, a Diet Thinkermight say, “Imiss deceptive

labeling.”For the Thinker, humor is also used as a defense mechanism. They

oftentimes use their sharp wit in order to “save face” and appearcompetentand in control.Youcanbetyouarepluckingaheart stringwhenaThinker reboundswithmockeryor awitty comment. Let’s sayyoumentiontoaThinkerthatyounoticedshe’scarryingaroundafewextra pounds. The sassy Thinker (who may feel embarrassed for notbeingincontrolofherweight)mightreboundwith“well,afewpoundsisalotbetterthanthefewbraincellsyou’recarryingaround.”

Analytical

“ThereasonIwouldtryanydietwouldbeforhealthreasonsanditwouldbebasedonmedicalevidence.”—JULIA,ADIETTHINKER

Diet Thinkers rarely take things at face value; instead, they like toexamine the numerous aspects of a matter, debate many sides of anissue, critique any perceived shortcomings, and consider alternatives.One of their favorite questions to ask is “why?” They are hardly everplacated with the first response, wanting to delve deeper and explorefurther,forecastingtrendsandinvestigatingadditionalcomplexities.When it comes to weight loss, a Diet Thinker will likely start by

analyzingthe latestdietplansandfads.She’llpickthemapart, findingevery flaw and inconsistency before formulating her own ideas andtheories.Then,she’llmakechartsofherprogressandkeepdetaileddietlogs and exercise records of her “diet experiment.” This way, she hasaccesstoaconstantflowofinformation,givingherfueltodowhatshedoes best—think. The downside is, if her data doesn’t support herhypothesisshe’lllikelyjustthrowawaythewholeexperiment.

Perfectionist

“IfIcheatedonceonadiet,Iwasdone.Iwanttodoitperfectly,ornotatall.”—JULIA,ADIETTHINKER

Withahungerforprecision,DietThinkersstrivetobethebestandmostcompetentintheirareasofinterest,withselfmasterybeingoneoftheirmostcompellingdrives.DietThinkerssettheirownstandards,andtheyhave to meet them in order to feel successful. If they participate insomething(includingaweightlossprogram),theywanttoproducetopqualityresultsanddon’tliketomakeamoveuntilthey’resuretheycandeliver excellence. They pay careful attention to the accuracy of theirwords, the brilliance of their proposals, and the perfection of theiractions.Sowhen itcomes time foraDietThinker todevelopaweightloss plan, she wants to make “perfection” her goal—for better or forworse.

WorkIsPlay

“I don’t enjoy preparing food that is messy to cook, serve or clean up because itunnecessarilywastesmytimeandenergy.”—KATHERINE,ADIETTHINKER

Thinkers are thrilled when they can learn something new, solve anenigmaordosomethingthat“couldn’tbedone.”Theyliketochallengethemselvesandtheirvocationoftenprovidesanavenueforthisdesiretobefulfilled.Workingtirelesslywiththeirattentionfocusedlikealaserattheproblemathand,often they“forget” that there isaworldoutside.Many will become so engaged in projects that theymaymiss normalbodycues—likegettinguptostretch,eatinglunch,oreventalkingtoco-workers.ForaThinker,thisispureblissandtheirnaturalplayground—overcomingaproblemthroughthesheer forceof their intellectualwillanddetermination.

ProblemSolver

“Theweightmanagement puzzle is simple, it takes 1-research, 2-implementation, 3-persistence,4-fine-tuning,AND5-followthrough.”—LEAH,ADIETTHINKER

Tenaciousandpersevering,DietThinkersareintriguedandmotivatedby

figuringoutlife’senigmas.Itisirresistibleforthemtoignoresomethingthey feel is broken or needs improvement. They refuse to “make do”withinferiorsystems,products,andprotocolswhentheyknowabettersolutionexists.Whileothersmaygoalongwiththestatusquoandnotquestion the order or value of things, a Thinker cannot help butformulate a superior strategy. For instance, in creating a weight lossprogram,aDietThinkermaydevelopasystemforchartingtheaislesinthegrocerystoresoshecanshopmoreefficiently,orshemightdesignalunch box with separate packets for each food group to ensure abalanceddiet.Their global approach may reach far beyond the immediate andobviousproblem,astheyrecognizeconnectionstothebiggerpictureorschemeofhumandestinyanduniversalprogress.Ingeniousandoriginal,many Diet Thinkers are drawn to technology and the sciences. Theyenjoy hypothesizing about an idea, creating prototypes to test theirpremises, improving upon existing theories and devising strategies forimplementation.OneoftheDietThinker’sbiggestfrustrationsishavinga solution to a problem and having outside influences thwart itsimplementation.

WHATWORKSFORDIETTHINKERS

Criticalanalysis

Devisingtheirownbestapproach

Competitionwithself

Objective,longrangegoals

Studyingdiettheories

Reviewinghealthandnutritionresearch

WHAT’SUPDOC?

Samantha’sStory:ADietThinker

“Studiesthatshowthereisarelationbetweenweightandhealtharecorrelative,andasweallknow,correlationdoesnotequalcausation.”

ForsomeDietThinkers,discussingtheirweightisabattleofwits.It

was definitely this way with Samantha. When the subject of her

weight cameup she rolled her eyes and let out a long sigh. “You

havetotakethisseriously,”Iurged.

Shesatupstraight,readytotaketheoffensive,“Whatmakesyou

think I’mnot taking this seriously?As I’vealready toldyou, there

arenovalid longrangestudies thatshowmyweightwilladversely

affectmy health. If you look closely, the studies that have shown

that the relationbetweenweightandhealth iscorrelative,andwe

allknowthatcorrelationdoesnotequalcausation.”

Shesatbackinherchairwithasatisfiedlook,asifshehadjust

made a particularly bold move in our “debate.” Her silence and

stareindicateditwasnowmymove.

“ButSam,evenifthestudiesareonlycorrelative,areyouwilling

totakethatrisk?”Iasked

“I already know that rigid, structured diets don’t work well, at

least not for me. Anyone can do them on a temporary basis, but

they don’t translate into lifelong changes because they aren’t

flexible enough to fit into real life. I don’t want to obsess over

caloriecountingandeatingfoodthatdoesn’ttastegood.It’sawaste

ofmytimesearchingfordietfoodsubstitutes.Thatjunkisn’teven

food,it’schemicals!Iwanttoenjoyrealfood.”

“Samantha, all the points you’ve made are valid BUT we both

knowthatyouareavoidingthesubject.Regardlessofwhetheryour

weight is causing your health troubles, your weight is definitely

affectingyourhealth.You’llagreetothat,right?”

Samantha leaned back to carefully to consider her response. “I

think most of the problem is that we are surrounded by an

abundance of food in our society. We have such unrivaled

technological advances, no one has to actually work or labor

anymore.Thisdoesn’teventouchtheissuessurroundingourfederal

agricultureandfoodproductionsystems!”

Thisintellectualdebatewasgettingusnowhere.Itwastimetotry

adifferentapproach.

“Samantha,”Isaidmatter-of-factly,“youareabsolutelyright,and

I am definitely wrong.” She leaned back slightly, appearing

confused that I would give up so easily. In a very sincere and

congruenttoneIadded,“Yourhealthhasobviouslyfallenvictimto

a vast Governmental conspiracy over which you have no power.

Andifyoudon’twanttofightback,I’llunderstandandwon’tjudge

youharshly…itwouldtakeaverystrongpersontounderstandallof

thisandstillhavethewillpower,selfcontrol,anddeterminationto

riseabovetheseobstacles.”

Like many Diet Thinkers, Samantha had fallen into the trap of

thinking and debating about dieting rather than doing something

about it. With such an all-encompassing world view, Samantha

didn’t feel compelled to change, because she could transfer all

responsibility for her situation onto society. This position may or

maynotbefactuallycorrect,but itdoesplacethe locusofcontrol

outsideoftheDietThinker.Toachievesuccess,allDietTypesmust

feel they have the capability and resources within themselves to

effectively make the change, otherwise they fall victims to the

whimsofoutsideinfluence—aswasthecasewithSamantha.Iknew

Ihadtobreakherpattern.

Abruptly,Istooduptoendtheappointment.Stunned,Samantha

rosetoherfeetaswell.AsIwalkedhertothedoorIadded,“You

haveapowerfulmindSamantha,andithasservedyouwellinmany

areas. You also have an extremely wise unconsciousmind that is

outside of your awareness, and it is constantly offering new and

unique solutions to the challenges you have been having. Let me

suggestthatbetweennowandournextappointmentthatyougive

your unconscious mind the permission to provide you with some

newinsightsorsolutions,andtoinstituteanewbehaviorortwo.I’ll

see you next time Samantha.” As my nurse escorted a somewhat

bewilderedSamanthaintothewaitingroom,Iwonderedwhatwas

goingtohappenatournextappointment.

At our next meeting, it was apparent that Samantha had been

thinkingdeeplyaboutalotofthings.Ibarelyhadtimetositdown

beforesheblurtedout,“AfterthelastappointmentIwasreallymad

atyou!Howdareyoutalktomethatway!”

“Ihadtroublesleepingforaboutaweek,withyourwordsgoing

aroundinmyhead,”shecontinued.“Youagreedwithme!Thatjust

didn’tmakesense,whywouldIbeupsetthatyouagreedwithme?

Anyway,onedayafterworkIcamehome,pulledoutmyoldtennis

shoesandwentforawalk.Ihaven’tdonethatinyears!Something

yousaidmadeadifference,butIjustdon’twhatitwas!”

Samanthaultimatelyunderstoodshehadbeenusing information

as an excuse not to act, and once she made that realization,

everything changed. Over the next few months, Samantha made

ongoing changes toher diet and exercise routines. She alsobegan

noticing when her mind drifted to blaming outside factors and

learned to redirect her attention to what she could do in that

momenttomakeherlifebetter.Withthesepositivechanges,sheis

morethanhalfwaytowardreachingherweightgoals.

—Dr.Redard

TheDietThinkerTroubleSpotsA Diet Thinker’s core value or driving force is a combination of self-mastery and control. Before theymake a decision or take action theyseekknowledgeandunderstanding,and they trust logicaboveallelse.Once they set theirmind to it, they can accomplish virtually anything(includingweightloss).But once theyhave conquered their problem (includingweight loss)

theymayslideback to theiroldhabits;afterall, theyknowtheyhavethe power or formula to accomplish this goal if they want to, so thechallengedoesn’tseemquitesocompellinganymore.JustintellectuallyknowingtheycandoitisoftenenoughforaDietThinker,anddoingitinrealitycanseemredundant.Withthis inmind, it iseasytoseewhythisDietTypecanstrugglewithweightandhealthissues.Let’sexaminesomeoftheDietThinker“troublespots.”Justasyoudid

in the previous section, think about how, and to what extent, each

weakness may apply to you. Given that you are a distinctive DietThinker,noteverydescriptionwillapplytoyou.

Procrastinating

“Iquestionnotonlytheweightlossresearchbutalsowhofundedtheresearch,howtheparticipantsinthetrialswereselected,andhowthedatawasanalyzed.”—PAIGE,ADIETTHINKER

Whenitcomestoweightloss,theDietThinkersabilitytoanalyze,digestandcomprehendcomplexinformationisarealbonus.Studyingtheroleof nutrition in the promotion and maintenance of health, and in thepreventionandtreatmentofdisease, isacriticalsteptowardachievinganidealweight(seeGainKnowledgeandUnderstanding).Butallofthatvaluable knowledge and understandingwon’t help aDiet Thinker loseanyweightunlesssheputstheinformationtogooduse.Shecan“think”aboutweight lossasmuchasshewants,but ifherthoughtsdon’t turnintoaction,she’sjust…procrastinating.WhileDietThinkerspridethemselvesontheirquickwitandsarcastic

humor,theymayfindthemselvesusinghumortoaidprocrastinationbydeflecting the emotional impact of their weight challenges. That’sbecause when they are stressed, irritated, or feeling attacked orinadequate, they often resort to sarcasm and cutting remarks to avoidtherealissue.Theycanbereluctanttodiscusstheirweightbecausetheydon’t want to admit their weaknesses or flaws (after all, it is alreadyobviousbythewaytheirclothesarefittingthattheyarenotincontrolof their health as competently as they could be) and they abhorredundancyandstupidity.

FearofFailure

“Once I cheat on a diet, I quit the whole thing. I never seem to get back on. Mymotivationgoesaway,Idon’tloseanyweightandIgetfrustrated.”—EMMA,ADIETTHINKER

Wanting to always appear competent and in control, theDiet Thinkermay not even attempt trying to lose weight if they have any doubtsabout the successof their efforts. If they start adiet, for example, butfind they can’t maintain it “perfectly,” they’re likely to get frustratedwith themselves give up altogether. So, rather than account for a fewslipupsintheirweightlossprogram,aDietThinkerwillrationalizethatnottryingtoloseweightisthesafestwaytoavoidfailure.WhileDietThinkersliketoliveintheworldofobjectivity(believingandrelatingtothosethingsthatcanbemeasuredandquantified),manywillmove to theworld of subjectivity (payingmore attention to theirfeelings)iftheirpersonalcompetenceisthreatened.Forexample,iftheytry to loseweightand fail, theymay take this experienceandexpand,distortandgeneralizeittomeanthattheythemselvesareafailure,andthenwill vownever toattempt reaching theirweight loss goals again.That’s because the Diet Thinkers don’t like the idea that food (oranything else for that matter) is “controlling” them. They will oftenrationalizethatweightcontrolis“irrelevant.”

RebellingAgainstWeightLoss

“Insideme livesa skinnywomanscreaming togetout,but Icanusually shutherupwithcookies.”—ERIN,ADIETTHINKER

Losingweight effectively is a complex process physically, emotionally,and psychologically. It’s more than just finding the right diet orexercise… it’s about finding the right attitude. Individualistic DietThinkerswholiketogoagainstthegrainmightfindthemselvesfeelingtorn between wanting to look and feel better, and wanting to rebelagainstthesocialconstraintthatthinisattractive.Whenfacingherownweightlosschallenges,aDietThinkermayrespondwith,“Whocaresifthinisin?I’lleatwhatIwant,weighwhatIwant,andthinkwhatIwant,thankyouverymuch.Whocareswhatthemasseswant?”BecauseDietThinkers areweary of conforming to social standards, they sometimesusethisasareasonnottostickwithaweightlossprogram.

IgnoringtheObvious

“ItseemslikedietingeitherconsumesmewhereIthinkaboutitconstantly,ornotatall.Itwouldbenicetohaveabalanceandahappymedium.”—RACHAEL,ADIETTHINKER

AlthoughDietThinkersaretypicallyquitereasonable,whenitcomestotheirpersonalhealth, theymaycompletelyoverlookhow inactive theyare,howmuchtheyeatanddrink,howunhealthytheirhabitsare,andwhattheyreallylooklike.Insteadofusingtheirtypicallyrationalwayofthinking, a Diet Thinker may approach her weight loss challenges byemploying softeners or subjective qualifiers to describe her currentcondition:“I’malittleoverweight,”“I’mjustbigboned,”“Myweightisfine”… come on, really? Of course, these softeners are a defensemechanismused todiminish the fact that theyarenot“perfect” in thearea ofweightmanagement—which can be difficult for a perfectionistDietThinkertoaccept.BecauseDietThinkerstendtosearchforalogicalexplanationfortheirweightchallenges,theysometimesmisstheobvious.Perhapstheyhavesimplydevelopedunhealthypatternsofeatingandexercisingorhaveaskewedperspectiveof“healthy.”They’retoobusylookingformetabolicflaws, heredity predispositions, criminal chemicals in food, andconspiracy theories against the masses, to recognize how their ownbehaviorisaffectingtheirweight.

MissingOther’sInsights

“I like todomyownscientificexperimentationwhen itcomestocookingandeatinghealthy.”—AMANDA,ADIETTHINKER

ItcanbehardforotherstopointoutaDietThinker’sweightchallengesbecause they’re likely to take it as a hit to their competence. AndbecausemanyofaDietThinker’sdefensemechanismsaremanifestedtocreatean illusionof competency, theyenduphiding theirpooreatingfromothers—andeventhemselves.Whenitcomestotakingadvicefrom

others, Diet Thinkers like tomake sure it’s coming from a competent,provensource.Forinstance,beforeaDietThinkerwillopenhermindtothe possibility of taking any weight loss recommendations fromsomeone,sheexpectsthatpersontoliveuptoherownhighstandards.But since most people can’t meet a Diet Thinker’s high expectations,oftentimes she ends up rejecting advice and losing out on a differentperspective.

TroubleStayingtheCourse

“Ifindeatinghealthfoodsboring,unappetizingandcumbersome.”—PAIGE,ADIETTHINKER

Diet Thinkers have some serious advantages in the weight loss arena.Thetruthis,whenaDietThinkerdecidestoloseweight,andonceshehastheknowledge,tools,andmind-setnecessarytoloseweight,shewillstopatnothinguntilshesucceeds.Theproblemis,onceaDietThinkerKNOWSshecandosomething,there’snolongeranyneedtoproveitbyactuallydoingit.Atthisstageofthegame,theDietThinker’snew,goodhabits often get derailed, leaving them susceptible to gainingback theweighttheyhadlost.

UsingLogictoanExtreme

“Itishardtofindalogical,scientificdietthatworksfast.”—REBECCA,ADIETTHINKER

Diet Thinkers, who value theories, ingenuity, and logic, are naturallydrawn to the sciences. In fact, applying principles to facts to deduceobjectiveconclusionsandtheoriesiswhattheydobest.However,whenitcomestotheirownhealthchoices,thisDietTypewillsometimesfindthemselves morphing science into science fiction. Diet Thinkers areextremelycreative thinkers, so theycanmakea little informationgoalong way to support their not-so-healthy choices. For example, therehavebeenseveralarticlesinthenewsthattoutthe“healthbenefits”ofeatingdarkchocolate;aDietThinkermayusethisinformationtoclaim

thatifalittleisgood,thenalotisbetter.Usingthisextremelogic,theywilljustifyeatingthreeorfourchocolatebarsaday.DietThinkersalsodon’twanttowastetheirtimeorenergyonthingsthat are not important to them. For example, if aDiet Thinker is at asocialeventwithpeopleshedoesn’tcarefororrespect,shemayavoidsmall talk by planting herself near the buffet. That way they canparticipate in a way that is independent from what they considersuperfluoussocialinteraction.Instead,theywillmakefoodthecenteroftheirattention.

WHATDOESN’TWORKFORDIETTHINKERS

Weightlossgroups,meetingsorteamwork

Beingtoldexactlywhattodo

Reportingtoanauthorityfigure

Discussingemotions

Followingthepack

Focusingonjusttoday

WHAT’SUPDOC?

Julia’sStory:ADietThinker

“IfIcan’tdoitright,Idon’twanttodoitatall!”

WhenIfirstmetJulia,shewas24yearsoldandmovedwithanair

of purpose and determination. Extremely intelligent, she had just

completedherPhDinengineeringandhadahigh-rankingjobinthe

Research and Development Division of a highly reputable

electronicsmanufacturer.Althoughsomemightsayshecameoffas

arrogant, I found her confident attitude and tendency to question

mymedical diagnoses to be quite refreshing.With Julia, I always

knewIwouldneedtoexplaincompletelynotonlytheconditionshe

mighthave,butalsothereasonswhyIchooseonemedicationover

another, the potential side effects, what we would do if the

medication didn’t work, and sometimes even the literature that

supported my decisions. Frequently she would arrive with pages

fromtheinternetthatdescribedtheconditionshethoughtshehad

and,moreoftenthannot,shewasrightonthemoney.

Julia also had awry sense of humor, andwould often spring a

wordpunonmeorsharetheabsurdityineverydaysituationswitha

goodjoke.

NotlongafterbeingpromotedtothepositionofManagerovera

division of engineers, Julia began to experience great stress.

Handling administrative work and dealing with personnel issues

instead of developing new technology left her feeling tired and

drained; she did not like her new “people, people, people” job.

Soon, her blood pressure began to rise and her weight steadily

climbed. Her family became concerned and began to frequently

offerheradviceonhowtoremedythesituation.Thisonlyseemed

tomakethestressworse,fornowshefeltherhomewasbecoming

yet another placewhere she believed she had to live up to other

people’sexpectations.“Itwouldbea lotbetter if they just leftme

alonetofigurethisoutmyself,”shesaid.

One day, when her weight had climbed to over 200 pounds, I

reviewedJulia’smedical recordwithher, taking the time topoint

outhow,pageafterpageandvisitaftervisit,herweighthadbeen

steadily climbing. I imagined that this factual information and

irrefutable evidence of her weight gain would make a profound

emotional impact. But when I asked if she thought about doing

somethingregardingherweight,sheonly lookedatmecoollyand

responded,“Yes.”

Iwaited forwhat seemed likeminutes for somethingmore…but

hersilencemadeitclearthatshehadnothingmoretoadd.

Aformerrunner,Juliafrequentlycomplainedthatshesimply“did

nothavetime”toexercise,eventhoughsheknewitwasimportant.

She would resolve to exercise five times a week, but, after only

making it a few times aweekormissing aday, shewouldberate

herselfsoseverelyforherslipupthatshewouldendupfeelingeven

worsethanifshehadnevergoneatall.WhenIaskedwhyshejust

didn’tsetamorerealisticgoalforherselfofworkoutsthreetimesa

week,sherespondedrightaway.

“Because,”shedeclared,“ifIcan’tdoitright,Idon’twanttodoit

atall!”

Iasked,“Julia,doyouhave todoeverythingperfectly,ornotat

all?”

Shelookedmedirectlyintheeyeandsaid,“Yes.”

ItwasapparentthatJuliawasapproachinglifeasaDietThinker:

onewhohaspersonalstandardsthatarenotonlyaboveacceptable,

butalsoabovegood,abovegreat-andevenbeyondoutstanding!Her

standardwastoachieve“perfection.”

I introduced Julia to the Diet Type theory, and the theory of

temperaments outlined in the book Showing Our True Colors, and

shared my list of favorite health and nutrition books with her. I

offered that, far from being incompetent, Julia was actually a

“perfect”DietThinker.

Julia was trying to do an A+ job at work, at home, with her

family, and with her health. I offered an experiment: rather than

getting an A+, she was to do a “perfect C+” job instead. If she

found herself accidentally doing better than a C+, she was to

readjust immediatelyand shoot foraC+.Julia reluctantlyagreed

totryitout.*

Juliareturnedinfourweeks.Shehadlostthreepounds!Shehad

enjoyedthepersonalitytemperamentresearchandeagerlyanalyzed

various aspects of the health and nutrition information I had

recommended.Sherelatedthat,despiteherbesteffortsatgoingfor

a C+, shewas only able to achieve between anA-and B+ in all

areas.

Through learning about her Diet Type and temperament, Julia

becameawarethathercurrentpositionasManagerwasnotafitfor

her personality type. After extensive deliberating, prolonged

analysis,andcarefullyweighingtheprosandcons,shetransferred

back to the Research and Development division she had been in

previously.She said sheexperienced immediate relief at themove

and felt likeshewas“home.”Nowthat shewasback ina jobshe

lovedthatwasmorealignedwithherinnatepreferences,herstress

level plummeted, her weight continued to drop, and her blood

pressurenormalized.

AtJulia’slastvisitshehandedmeahugestackofpapers.

“HeyDoc,”shesaid,“LookattheseobesityarticlesIfoundonthe

Internet…”

That’sJulia.

—Dr.Redard

TheDietThinkerSolutionPartOneofYourSolution:HowtoConquerYourWeakSpots

Here’s howaDietThinker can “thinkoutside thebox” andbeat thoseweakspots!Again,thematterathand:

ProcrastinatingFearofFailureRebellingAgainstWeightLossIgnoringtheObviousMissingOther’sInsightsTroubleStayingtheCourseUsingLogictoanExtreme

Read through the following Thinker-friendly solutions and decide ifsome(orall)ofthesethingsneedtobeaddressedinyourownlife.

HowdoesaDietThinkerquitprocrastinating?

Procrastination is knowing what you want to do, having the capacityandwish todo it,butstillnotdoing it.Avoidingtheveryactions that

willgiveyoutheresultsyouwant(inthiscaseweightloss)defieslogic,soyou’reprobablywonderingWHYinthewildworldyoudothis.Here’sthescoop(andno—it’snotadoublescoopoficecream).Our unconscious mind has the ability to delay or avoid doing the

things we connect with fear. So more likely than not, you’re fearful(gasp!)aboutmakingahealthychange.Thethingis,weunconsciouslytrainourselves tounreasonably fear thingssimplybyattachingpain totheirmeaning—andnothinghasanymeaningbutthemeaningYOUgiveit.So,inthewordsofFDR,“youhavenothingtofear,butfearitself.”

THINKITTHROUGH

Analyzewhatyoufearandpushpastprocrastination.

Turn your powerful knowledge into powerful weight loss

resultsbytakingaction.

If need be, take a break fromwork to strategize your health

plan.

PUSHPASTPROCRASTINATIONManypeoplearefearfulofmakingahealthychangesimplybecausetheyassumetheywillhavetocompletelyoverhauleveryaspectoftheirlives.Theythinkthey’llhavetogiveupallthefoodstheylove(nottrue),trainlikeanOlympicathlete(nottrue),andeat likeavegetarian(nottrue).Lifelong health and weight loss is not about going “on” or “off”restrictive diets, or making objectionable changes to your life, orsubjecting yourself to eating foods that you detest. It’s aboutincorporating healthy behaviors comfortably into your lifestyle.Behaviors thatwill improve,notdiminish, thequalityand longevityofyourlife.Yourchallenge is touseprocrastinationasacatalyst toanalyzewhy

youassociatefearwithweightloss.Doyoufearfailure,areyoupushingagainst “thin” social constraints, are you afraid it will take too muchtime and effort to get healthy, are you ashamed of your perceivedinability to loseweight?Whatever your reasons, once you understandwhere your fear stems from you can consciously begin to unlearn thisconnectionandstartassociatingpositivethingstogettinghealthyasyouexperience success with your Diet Thinker Challenge and turn yourthoughtsandknowledgeintoaction.Soinsteadofcontinuallyassessinghowdietarycomponentsinfluence

thehealth status inhumans, incorporatea fewmorewholegrains intoyourdiet.Insteadofreadingyetanotherepidemiologicstudyaboutthepositive health effects of phytochemical intakes, eat more fruits andveggies. And instead of endlessly debating the most effective type ofexercise, the correct duration, the exact resistance andpacenecessary,pickanactivityandtryitonforsizeandfit.To start the positive ball rolling, instead of saying to yourself,

“Tomorrow, I’ll be good,” tell yourself, “Tomorrow, I’ll be bad.” DietThinkerswhodothisreportthattheycanbe“good”foraday,knowingthey can be “bad” tomorrow. What usually happens is they feel sotriumphantandsuccessfulhavingmadeitthroughagoodday,theydoitagainthenextday,puttingoffbeing“bad”onedayatatime.

DOTHE“THOMASEDISON”AnytimeEdisoncameupagainstaproblem,hewouldtakeanap…buttake a nap in a very specific way. He would ask his unconscious (orcollective unconscious) to come upwith a solutionwhile he slept.Hethenwouldfreehismindandsleepdeeply.Moreoftenthannotwhenheawoketheanswerwould“pop”intohishead.Avariationon this forweight loss is toputyourproblemonpaper.

Writeoutwhatyourchallengeisindetail(don’tlistsolutions)andwhentheproblemisALLout,putdownyourpenandleavethepaperinyourfavorite “thinking spot” (desk/office/etc.).Freeyourmindand instructyour unconscious to come up with a creative solution that it has notconsideredyet—thatwhen implementedwouldbeaneasyandelegantwaytoovercomethechallenge.

EXCUSEYOURSELFFROMWORKMany Diet Thinkers put an extraordinary amount of time and energyintotheirwork,andhavefundoingit.However,thisconcentratedfocusonworknotonlymakesitdifficulttogiveadequatetimeandattentiontootherareasofyourlife(includingyourhealth),italsofacilitates(yup,yougotit)weightlossprocrastination.It’stimetoexcuseyourselffromyourusualresponsibilitiestoconcentrateonyourweightlossstrategy.Ifyou’reaworkaholic(youknowwhoyouare)takeacompletebreak

fromyourroutineandtakeafewdaysoffwork(oratleastaweekend)to concentrate fully on Part Three of your Diet Thinker Challenge.Believeme, nomatter how invaluable you feel you are, your jobwillsurviveafewdayswithoutyou.Remember,yourhealth,andultimatelyyourlife,areatstakehere.Andhowcanyouexpecttoworktoyourfullpotentialifyourhealthisdownthetubes?Ifyoudon’thavethevacationtimeavailable,seeyourDoctorandseeifheorshewillgiveyouafewdaysmedical leave. Dr. Redard frequently authorizesmedical time offfortheseendeavors.

HowdoesaDietThinkerloseherfearoffailure?

The bad news is there are no shortcuts, magical solutions, or “easy”waystolossweightandgetinshape.(Sorry,butsomeonehastosayit.)Thegoodnewsis,withtherightinformationandmind-setyouwillloseweight—here’show.

THINKITTHROUGH

Beobjectiveaboutsetbacks.Learnfromyourmistakesandget

backontrack.

Listen to your wisdom and always make conscious health

decisions.

LEARNTHATFAILURECANEQUALSUCCESSWeallhavehadepisodeswherewedidnotcompletelyachieveagoalwe really wanted (like losing weight), and it is human nature to bedisappointedthatwemayhavefallenshort.However,DietThinkersmaytaketheirless-than-successfulweightlossexperienceandmisinterpretitto mean that they are totally incompetent in this area, that evenattempting to achieve the goal was stupid, and then vow to neverattempt reaching the goal again.What happened here? This is a DietThinkerbeingsubjective(I’mafailure,thatdietisstupid,I’llnevergettotheweightIwant)insteadofbeingintheirusualstateofobjectivity(The scale shows I gained two pounds this week; that aroma of thatpastrystimulatedmyappetiteandmydefenseslowered,Ionlyexercisedonetimethisweekinsteadofmyusualfourtimes).Noticethedifferenceinthesetwoapproaches?Howdoyouovercomethis?BEOBJECTIVEaboutsetbacks!Useyour

strengths! The road to achieving any goal is laden with challenges,roadblocks,pitfalls,obstacles,anddetours,andtheroadtoweightlossisno different. Meeting your weight loss challenges and learning fromthem is vital for your long-term success because these episodes offervaluableinformationonhowtofinetuneyourapproach.Infact,itmayeven be said that thesemini “failures” are imperative to lifelong goodhealth.Takingeachchallenge,goingthroughit,gatheringandlearningfrom

theexperience,andthenapplyingthelearningsoyoumayavoidfuturechallenges makes achieving your longrange health goals much, muchmore likely to happen. Diet Thinkerswho loseweight andmanage tokeepitoffdon’tbeatthemselvesupandthrowinthetowelwhentheyovereatataparty,missaworkout,orhaveabad“diet”day.Theylearnfromtheirexperience,letitgo,andgetbackintoawinningweightlossposition.Sowhetherthisisyourfirsttryatweightlossoryourfiftieth,when you happen to experience a “failure” know that you have beengivenanunprecedentedopportunitytolearnsomethingnew.

ACHIEVEEXCELLENCEWhensettinggoals,createdifferentlevelsofachievementsuchas,Level

1: take stairs atwork,Level2: take10 aminutewalk, Level 3: do 20minutes of exercise, Level 4: take an exercise class. Assign yourself aleveltoaccomplishforthatday,doanexcellentjobandrewardyourselfforyourcompetence.

MAKECONSCIOUSDECISIONSMostimportantly,always,always,always,payattentiontoyourwisdom.Ifyouhappentostrayoffcoursesimplyyell“STOP!” inyourhead(oroutloudifyouarebrave).Pauseandanalyzethecircumstance,logicitthroughandconclude if thecurrentcourseofaction is congruentwithyour longrangegoals. Ifyoudecide to indulge inadoughnutorskipaworkout,youarenotallowedtoberateyourself,afterall—youastutelymadeyourdecision,right?

HowdoesaDietThinkerstoprebelling?

Ifthere’sapartofyouthatwantstoloseweight,butapartthatdoesn’twantto,it’stimetoconnectwiththerebelwithin.

THINKITTHROUGH

Make an attitude adjustment and get healthy because YOU

wantto.

Examine what your emotions are telling you. For more

information onhow tomakenegative emotionswork for you

read chapter 11—The Ten Emotions of Power—in the book,

AwakentheGiantWithinbyAnthonyRobbins.

REACHTHEREBELWITHINI’msureyouhaveheardapersonsay,“Partofmewantsthis,butpartof

mewants that.”We all have “parts” of ourselves that appear to wantdiametricallyopposedgoals.Whenboththesepartsareactive,apersonmay appear to be in a push-pullmodewith two captains running theship.This is frequently thecauseof incongruence—whenyoupublicallystate that you want one thing but your actions demonstrate that youwantsomethingelse.Thewaytoremedythis is togetboth“parts,”orboth captains,working together tomeet the same goal—when you dothisitleadstocongruenceinthoughtandaction.Todothis,pickanareathatyouhavebeenincongruent—thatis,anareaorissuewhereonepartofyouwantsone thing,butanotherpartofyouwantssomethingelse.Thendirectlyaddressthe“parts”…

OkaypartONE,whatdoyouwant? “Iwant tobe thinbecause then I’llhavemorestaminaandenergy,I’llbeabletothinkclearer,Iwillappearmorecompetentandincontrol,I’lllookbetterinmyprofessionaloutfits,andpeoplewilltakememoreseriously.”

OkaypartTWO,whatdoyouwant?“Iwanttorelax,nothavetostruggleorwatchwhatIeat.IwanttodowhatIwant,Idon’tcareaboutwhatothers think about my body, they can go to hell, the brain is moreimportantthanthebodyanyway.”

Thenaskbothpartswhytheywantthat,andwhatwillthatdoforthem.Ifyoukeepaskingandasking,eventuallyyou’lldiscoverthatbothpartsultimatelywantthesamething…theyjustwantyoutobehappy.Withthisrealizationwhatfrequentlyhappensisthatbothparts“shakehands”and begin working together to reach a common goal—a state ofcongruence.IfgettinghealthyandlosingweightisgoingtomakeYOUhappy,thenyou have nothing left to rebel against since YOU will be making thechangestopleaseyourself!Sotuneoutthesocialstatic(you’regoodatthat!),createyourstrategy,andgetonwithit.Thisinternalstruggleiscausingyoualotmoreturmoilthanneedbe.

REFLECTINSTEADOFDEFLECTThenexttimeyoumakeaclevercrackaboutyourweightordefendyour“larger”size,insteadofavertingemotion,allowitentryandexamineitspurpose. What is the meaning in the message? Emotions erupt for areason,theyaremessengerstellingyoutopayattentionandtakeaction.Your job is to interpret the signal, not block it. Ignoring the emotionswill only impede logical reasoning (yikes!), weaken your confidence(gulp),anddonothingtohelpyousolvetherealissue—thefactthatyouaredissatisfiedaboutyourweight.

DOTHE“EINSTEIN”Einstein was famous for his “thought experiments”—also known as“whatif”experiments.Hewouldstartoutwithapremiselike“WhatifIcouldtravelthespeedoflight”andthenobservewhatwouldhappenifthat premise were true…. Relating to weight loss do a “thoughtexperiment” such as “What if I achieved my ideal weight easily,comfortably,andpermanently?Howdidthatoccurandwhatwouldbedifferent?

HowdoesaDietThinkerstopignoringtheobvious?

DietThinkers,youcan’tattain“perfection”unlessyouarewillingtobehonestwithyourselfaboutyourhealthandhabits.

THINKITTHROUGH

Get a realistic/objective picture of your health and current

physicalshape.

Uncoveryourunhealthyblindspotsbyanalyzingyourhabits.

Managefoodtriggersbyresettingyourdesiredial.

TIMEFORAREALITYCHECKIfyouwantto“getintheweightlossgame”youhavetogetyourheadinfirst,andgettingarealistic/objectivepictureofwhereyouarestartingoutisareallygoodidea.Steponascale,takeoutthetapemeasure,geta body fat analysis, or go to your Doctor for an impartial objectiveopinion (see Know Your Numbers). DO NOT ask your best friend orspouse“DoyouthinkIamfat?”

UNCOVERYOURBLINDSPOTSYourunhealthyblindspotscouldbederailingyourdietandyourhealthalotmorethanyourealize.Areyouskippingbreakfast?Areyoumissinga multivitamin? Are you reaching for foods simply because they arethere,andnotbecauseyouarehungry?Areyousnackinglateatnight?Are you eating loads of processed foods? Are you only eating once aday?Areyousnackingbetweenmealsonjunk?Areyoueatingalotoffastfood?Areyousittinginfrontofacomputer14hoursaday?What separates the weight loss winners from the losers is that thewinnershavehabitsthatareconducivetowardssuccess,whilethelosershavehabitsthatfacilitatefailure.Ahabitissimplyapatternofbehaviorthat is developed through constant repetition. If a new (healthier)behavior is repeatedenough times, iteventuallygetsprogrammed intoyoursubconsciousandbecomesapartofyourroutine.Sowhatyouneedtodoisanalyzeyourlifeandidentifyyournot-so-healthyhabits,soyoucanreplace thosebehaviorswithhelpfulhabits thatwill lasta lifetime(seeAnalyzeyourHabits).

MANAGETRIGGERSMany of us have urges and cravings for certain foods that seem tomagicallytriggerusintostuffingourfacebeforeweareevenawareofit.Thereisasimplewaytobreakthistrigger-eatresponsecalled“resettingthe dial” (adapted fromAnthony Robbins).While this exercise can beusedbyallDietTypes,it’sparticularlyusefulfortheintuitive,problem-solvingDietThinkers.Dothisforamoment—considerafoodthatyouhavehadacravingfor

andwould like to feel differently about. Consider that food, and on ascaleof-10to+10,howmuchdoyoudesireitrightnow,thismoment?For example, a+10 desire would be I HAVE TOHAVE CHOCOLATENOW!A-10desirewouldbeYUCK,keepthatawayfromme!Alevel0is considered neutral—you could take it or leave it. So what is yourcurrentlevelofdesire?

CurrentLevelofDesire_________

Now, let’s say your current level of desire for chocolate is+5. Askyourself,whatwouldhavetohappentomakemydesirealevel+3?Forsomepeopleitmaybeabrandofchocolatetheydidn’t like,orhavingnuts in it, etc. Now ask yourselfwhatwould have to happen tomakeyourdesireforthechocolatealevel-1(slightlyundesirable).Again,forsomeitcouldbethatthechocolateisold,orpartiallymelted.Now,askyourselfwhatwouldhavetohappentomakeyourdesirealevel-5.Forsome,itcouldbechocolatemixedinafoodtheydon’tlike,forexampleokra stew.Now,goaheadandmakeyourdesirea -10 (goahead,youcandoit!)Imaginethechocolatecrawlingwithmaggotssittingonapileofdecayinggarbage.Gross!Ok, shake it off and come back to being here. Now, what did thatexercisetellus?Ittellsusyourdesireforanyfoodinthatmomentishowyouviewitinyourmind’seye(thishappensattheunconsciouslevelformostpeople).Ifyouwanttobreakthatcraving,consciouslygothroughtheaboveprocessbyrankingyourcurrentlevelofdesire,andimaginingwhatitwouldtaketo“turndownthedial”

HowdoesaDietThinkerpayattentiontoothers’insights?

Thinking(whatDietThinkersdobest!)isoftenaninternalprocessoutofthe awareness of those around you. While this is fine, natural, andappropriateattimes,atothertimesitleadstheDietThinkertomissoutonvaluablethoughts,insights,andcontributionsfromothers.

THINKITTHROUGH

Conduct a feedback experiment to reveal valuable health

informationfrompeopleyourespect.

Tapintotheuniversalintellectwith“perceptualpositions.”

CONDUCTAFEEDBACKEXPERIMENTForoneday(andonedayonly)committoaskat least fivepeopleyourespect for feedback/adviceaboutyourweightproblem.BUT,herearetherules.Youmustwriteoutyourproblem/concern/questionsuchthatithasaspecificanswer(i.e.—itcan’tbeanopenendedquestionsuchas“what do you think I should do”—a closed ended question would be“What are three things I can do that would assistme in reachingmygoal”…Open ended: “Should I lose weight” Close ended “Howmuchweight specifically should I lose?” THEN predict what answers otherswillgiveyou(thisisyourhypothesis).Now,goconducttheexperiment.Howdid theiranswers lineupagainstyourhypothesis?The trendwillusuallybe that they lineupexactly—thereforeyoualreadyknowwhatyou need to do—so go do it! Or, the answers will be completelysomething you haven’t thought of—these are especially valuable forthese answers have been outside of your awareness (by definition!). Ifthe suggestions/answers are completely off base—then the source iscompletely off base, and that’s OK. But frequently/often valuable newinformationwillberevealed.

TRY“PERCEPTUALPOSITIONS”Learntotapintotheuniversalintellectbydoingwhatpsychologistscallassuming“perceptualpositions”(BasedontheworkofRobertDilts.)Todo this, think back to a “limiting situation”—a situation where youwishedyouacteddifferentlyormadeadifferentchoice.(Thiscouldbewhenyou“slipped”fromyourdiet,failedtoexercisewhenyouwantedto,etc.)Gotit?Now,dothefollowing:

Gobacktoyourchosenexperienceinyourmind’seye.Imaginethatyou are back at thatmoment seeing the experience through yourown eyes, seeing what you saw, hearing what you heard, feelingwhat you felt, thinking what you thought—this is called the 1stposition.Use1stpersonlanguagewhendescribingwhatisgoingon—“Iamseeing”“Iamhearing”“Ifeel,”etc.If there was another person present during this past experience,imaginenowthatyouare“intheshoes”ofthatpersonlookingoutand seeing you. (If there wasn’t another person present, you canimagineacoachoran infinitelywisementor.)Associate into theirbody to view yourself from this new position—the 2nd position.Now thatyouare in theplaceof theobserverandareable to seeyourself,feelthethingstheobserverfelt,seethethingstheobserversaw, think the things the observer thought. Describe the situationusing2ndperson language—“Youare”“You look”etc.Noticehowthisnewpointofviewoffersnewinsights.Now, view the past experience as though you were sitting in atheater and watching you and the other person up there on thescreeninamovie.(Thisisthe3rdposition.)Fromthisseparate,yetconnected,positionnoticethetwopeopleinteracting.Describethesituationwith3rdpersonlanguage—“Theyare”“Sheissaying,”etc.Nowcomebacktothe1stposition(Seeingtheworldthroughyoureyes) while carrying all of you observations and learning’s thatcome from experiencing other points of view. With this newinformation, think about what you can you do differently in thefuturetoprocureamorefavorable(weightloss)outcome.

While this process is valuable for all Diet Types, it’s immenselyworthwhile togetaDietThinker (especially the introverted INTJsandINTPs)outoftheirheadandexperiencingtheworldthroughthepointofviewsofothers.

HowdoesaDietThinkerstaythecourse?

Just knowing you have the capability to loseweight is not enough toprotectyoufromweight-relateddiseases,increaseyourenergy,ormake

you feel good about your well-being. It is an undeniable, well-researched, no-doubt-about-it fact that a poor diet combined withphysicalinactivitycausesobesity,heartdisease,diabetes,andotherdiet-relateddiseases,andcostsbillions inhealthcareand lostproductivity.Insteadofbeingpartofthisproblem,challengeyourselftobepartofthepermanentsolution.Ultimatesuccessisnotgainedbygettinghealthyandreachingyourtargetweight;itisreachedbystayingthere.

THINKITTHROUGH

Recognize your goal is not to reach an ideal weight just to

proveyoucandoit,butratherlifelonghealth.

Develop new and interesting ways to continually challenge

yourselftostayhealthy.

MAKEITCHALLENGINGChallengeyourselftoimproveyourpersonalbestresults.Forexample,ifyourunafewmilesthreetimesaweek,challengeyourselftotrainforahalfmarathon,ifyoucompletethehalfmarathon,challengeyourselftorun a full marathon, if you complete the full marathon, challengeyourself to beat your time. If you tire of your diet regime, re-analyzeyourlife,andchallengeyourselftoinventanew,interestingmethodforsuccess.Ifyougetboredofdoingthesameexercisedayinanddayout,challenge yourself to change your activity routine—hike a couple ofdays,bikeanother,andplayagameoftennisontheweekend.Ifyougetfed up with the same old activities, seek out new activities and bewillingtopracticeandchallengeyourselftoimproveyourskills—karate,ballroomdancing,yoga,Pilates,orwhatever.AsaproblemsolvingDietThinker you should draw on your strengths to find inventive ways tostayintheweightlossgame—forlife.

MAKEITINTERESTINGEmploy new technology: Diet Thinkers aremost likely to use the latesttechnologicalgadgettoassisttheirweightlossandsupportlong-lastinghealth. Pedometers, electronic scales, hand held body fat analyzers,heart rate monitors, 24 hour calorie expenditure monitors, computerexercise and calorie monitoring programs, hand-held calorie counters.Thechoicesareendless.

Employ “old” technology: Don’t discount old technology either. The oldrubberbandaroundthewrist (andsnapping it ifyou’re tempted) trickstillworks!Ifthedisplayofpastrieshappenstobecallingyourname…snapthatrubberbandandwalkaway.OneDietThinkerIknowcarriesasatchelofstrong-smellingherbsthatshepullsoutandwhiffsifhernosecatchesascentoftemptingfoods.Usewhatever“technology”worksforYOU.

HowdoesaDietThinkerstopusinglogictoanextreme?

Doyoujustifyeatinglargequantitiesofpotatochipsbecauseyoufiguredoutthepotassiumcontentofthechipsishigherthanthatofabanana?Areyouexcusingyourdaily indulgenceof fourchocolatebarsbecauseyou read a study hyping the benefits of antioxidants found in darkchocolate?Do you avoid “fattening” carbohydrates, but regularly stuffyourselfwithafattysteakorporkrinds?

THINKITTHROUGH

Don’t use science-fiction as an excuse to support your poor

healthchoices.

Seek knowledge from reputable sources and get the real facts

beforemakinghealthdecisions.

LOOKATTHEBIGPICTUREGet a grip. Step back and look at the bigger picture of your diet andhabits. You may be getting potassium in those chips, but you’re alsogetting a boatload of not-so-healthy junk including sodiumand lots ofnutrient-poor calories. And while small portions (about an ounce perday)ofantioxidant-richdarkchocolatecanbepartofhealthydiet,hugequantities (loadedwithway toomuch fat, sugar and calories)will doyou a lot more harm than help. And the truth is carbohydrates don’tcause weight gain anymore than fat or protein. If you eat toomanycalories—whethertheycomefromcarbs,protein,fat,or…hello!—porkrinds—yougainweight.Insteadofusing logic toanextremetoexcuse (ah-hem)yournot-so-healthy indulgences, turn toyourDietThinkerChallengeanddowhatyou do best. Seek knowledge and understanding from reliable sourcesandmakedecisionsaboutyourhealthbasedonfact,notfiction.Whenitcomestoweightloss,scienceisonyourside.

PartTwoofYourSolution:TheDietThinkerChallengeNowthatyou’veanticipatedallthewaysyoumightblockyourselffromsuccess, nothing can hold you back! Let’s develop your perfectweightlossplan.ThemosteffectivewayforyourDietTypetotakebackcontrolis to challenge yourself to be your ownweight lossmaster—to informyourself aboutwhatyourbodyneeds,analyzeyourcurrenthealthandhabits, and design and implement a weight loss system you deemworkable.Beforeyoustart,herearefewquestionstoaskyourself…

Q.Doyouconsidergettinghealthyapositiveexperience?Ifyou’reconvincedmaking a healthy change will be a painful, negative experience, thenthat is likely what it will be. You create your own reality with yourthoughts, so if your head is in a positive place about the change, thebodyissuretofollow.

Q.Areyou ready to getmoving?Trying to loseweightwithoutphysicalactivityisliketryingtogoscubadivingwithoutoxygen.Gettingactiveisanessentialandnecessarypartoflosingweightandkeepingitoff.

Q. Are you willing to learn from your “failures”? The road to a healthylifestyle is fraughtwithchallengesandyouhave tobewilling to learnfromyourmistakes, as opposed to striving for unattainableperfection,andthenquittingwhenthegoinggetstough.

Q.Areyoureadytomakeapermanentchange?Achievingandmaintaininga healthy weight is a lifelong commitment that requires theimplementationofpermanentlifestylesolutions.

TheDietThinkerChallengeOverview

PART ONE: Gain Knowledge and Understanding PART TWO: CollectandDecodeData

PARTTHREE:DesignandImplementYourWeightLossSystem

PARTONE:GainKnowledgeandUnderstanding

Asyouwellknow,informationispower.Thetroubleis,withtheendlesssupplyofdietandhealthbookson themarket todayand the influxofconflicting and confusing nutrition information in the news, it can betimeconsumingandfrustratingtryingtoseparateweightlossfactfromfiction.ThetoolsandinformationprovidedinChapter7cutthroughtheconfusion, providing the knowledge and understanding you need forsuccess,andclearingupafewweightlossmythsalongtheway.ThefirstpartofyourchallengeistoreadChapter7soyouarewell-equippedtomake informed decisions about your health and well-being. WhileeverythingneededforultimatesuccessisprovidedinChapter7foryourDietTypethisabbreviatedoverviewmaynotfeelcomprehensive.Nottoworry—below is a list of scientific and trusted (optional) readingrecommendationsthatyoucanresearch,review,andstudytoyourDietThinkerheart’scontent.

OPTIONALREADINGRECOMMENDATIONSYOUonaDietbyMichaelRoizenandMehmetOzThisbest-sellingbookfromatrusteddoctorteamprovidesDietThinkerswiththeirbestweaponagainstweightgain:information.YOUonaDietwill show you how your brain, stomach, hormones, muscles, heart,genetics,andstresslevelsallinteractbiologicallytodeterminehowyourbodystoresandburnsfat.

VolumetricsWeight Control by Barbara Rolls andThe Volumetrics EatingPlanbyBarbaraRollsBarbaraRolls,arespectedfood-nutritionresearcherfromPennsylvaniaState University, explains “the science of satiety”—what researchershave learned about foods thatmake you feel full. You’ll learn how toloseweight without feeling hungry by choosing foods that are low incalories,buthighinvolume.

TheChinaStudybyT.ColinCampbellCalledthe“GrandPrixofepidemiology”byTheNewYorkTimes, thisstudy looks at more than 350 variables of health and nutrition withsurveysfrom6,500adultsinmorethan2,500countiesacrossChinaandTaiwan. It conclusively shows the connection between nutrition anddisease.Thepoliticsofhealth,foodpolicyandnutritionaswellas“theimpact of special interest groups in the creation and dissemination ofpublicinformation”arealsoreviewed.

WhattoEatbyMarionNestleThiscomprehensivereviewofthesupermarketdecodes,discussesandanalyzesnutritionclaims,labelsandfoodshopping,andexploresissuesincludingtheeffectsoffoodproductiononourenvironment,thepoliticsofpricing,andtheeffectofadditivesonnutrition.

TheCompleteIdiotsGuidetoTotalNutritionbyJoyBauerDon’t let the name fool ya. This book is packedwith useful info oneverything from fats, cholesterol, carbohydrates, protein andsupplementstoexercise,foodshopping,weightloss,andhealthyeating.

TheSouthBeachDietbyArthurAgatstonIfyouarecarb-sensitive,aprotein-lover,orareconvincedthatcuttingthe carbs is the way to go, be sure to do it in a nutritionally soundmanner. The South Beach Diet is a reasonable choice. Agatston agreeswiththeentiremedicalcommunityinbelievingthatexcessconsumptionof unhealthful “bad” fats contributes to an increase in cardiovasculardisease,whiletheconsumptionofexcessivecarbohydratescontributestoobesityanddiabetes.Itisimportanttolimitphaseoneofhisdiettoonlytwoweeksasherecommends(evenbetter,skipthephasealtogether).

Remember that for aDiet Thinkerweight loss often begins in the

mind,and ifyou’renotcareful, it canend there.Tokeepyourself

fromgetting caught in anever-ending cycleof research,designate

yourselfa specificamountof time (nomore than twomonths) for

your initial research. At the end of your allotted study time close

yourbooks,putyourpencilsdownandmoveontoPartTwoofyour

challenge.MovingontoPartTwocertainlydoesn’tmeanyouhave

to stop learningor readingaboutnutritionandhealth,but itdoes

meanyoumusttakesomeactionandputyourvaluableknowledge

togoodwork.Ofcourse,ifyouareahighachieverandwanttostart

making changes in your life duringPartOne, please feel free, but

later in your challenge you will be prompted to analyze your

current health and habits (Part Two), and then to design and

implementyourweightlosssystem(PartThree).

PARTTWO:CollectandDecodeData

While looking in the mirror or hoping on a scale is a good way todetermine if you are overweight, it’s particularly helpful for yourDietTypetotakeacloserlookatyourcurrenthealthstatusandhabits.

KNOWYOURNUMBERSBMI(BodyMassIndex)isameasurementthatdescribestherelationshipbetweenyourheightandyourweight.Itcanbeusedtoindicateifyouare overweight, obese, underweight or at a healthy weight for yourheight.YourBMI=((WeightinPounds)/(Height ininches)2)×703(foraBMIchart.)

18.5orless Underweight

18.5to24.99 NormalWeight

25to29.99 Overweight

30to34.99 Obese(class1)

35to39.99 Obese(class2)

40orgreater MorbidlyObese

WAISTTOHIPRATIOWaist-to-Hip ratio is a simple indication of your health status. Todetermine the ratio, divide your waist measurement by your hipmeasurement.Forwomen,aratioof0.80orlessisconsideredsafe,andaratioof1.0orhigherisconsidered‘atrisk’forheartdiseaseandotherproblems associated with being overweight. Grab a measuring tape,standrelaxedandnosuckinginyourgut!Tofindthecircumferenceofyourhips,measureatthewidestpartofyourbuttocks,andtofindthecircumference of your natural waist, measure just above the bellybutton.

BODYFATPERCENTAGEYourbodyfatpercentageisthepercentageofyourweightwhichismadeupof fat. It comparesyourbody fat toyour leanbodymass,which ismadeupofbone,muscleandorgantissue.So,ifyourtotalbodyweightis160poundsandyouhave32poundsoffat,yourbodyfatpercentageis20percent.PercentBodyFatforWomen

Age Good Excellent

20–29 20.6–22.7 17.1–19.8

30–39 21.6–24.0 18.0–20.8

40–49 24.9–27.3 21.3–24.9

50–59 28.5–30.8 25.0–27.4

60- 29.3–31.8 25.1–28.5

Thehigheryourpercentageoffatisaboveacceptablelevels,thehigheryourhealth risk forweight-related illness includingheartdisease,high

bloodpressure,andtype2diabetes.Nottomentionthatbecausemuscleismoremetabolicallyactivethanfat,thehigheryourpercentageoffat,thelesscaloriesyouneedtomaintainyourweightandtheeasieritistopackonthepounds.Thereareseveralwaystodetermineyourbodyfatpercentage:

HydrostaticWeighing:underwaterweighing.Thistriedandtruetestisvery accurate in determining percentage of body fat. Check your localuniversity.

Skin-Fold Calipers: simple “pinch test” that measures the skin-foldthicknessatseveralareasofyourbody.Accuracydependsonthetester.Checkyourlocalhealthclubsoruniversity.

Bioelectrical Impedance (BIA): scales andhand-helddevises that runlow-level electrical current through your body; the faster the signaltravels,themoremuscleyouhave.Bestresultsareobtainedfirstthinginthemorningwithnoalcoholconsumedfor2daysprior,andnoexercisethenightbefore.Thistestcanbeobtainedthroughlocalfitnesscenters,orcheckoutamazon.comforsomereasonablypricedunitsyoucanuseathome.ThereareevenscalesthatwillmeasurebothyourweightanddoBIA.

VITALSTATSIf you’ve had a physical in the last 12 months call your doctor andobtain a record of your health data results including systolic anddiastolic blood pressures, total cholesterol, LDL cholesterol, HDLcholesterol, triglycerides, and blood glucose and check them againstacceptablelevels.Ifyouhavenothadaphysicalinthelast12months,getoneNOW.

BLOODPRESSURELEVELSClassificationofbloodpressureforadultsage18yearsandolder

Category Systolic(mmHg) Diastolic(mmHg)

Normal lessthan120 And lessthan80

Prehypertension 120–139 Or 80–89

HypertensionStage1Stage2

140–159160orhigher

OrOr

90–99100orhigher

Source:AmericanHeartAssociation

CHOLESTEROLLEVELS

TotalCholesterolLevel

Category

Lessthan200mg/dL

Desirablelevelthatputsyouatlowerriskforcoronaryheartdisease.Acholesterollevelof200mg/dLorhigherraisesyourrisk.

200to239mg/dL

Borderlinehigh

240mg/dLandabove

Highbloodcholesterol.Apersonwiththislevelhasmorethantwicetheriskofcoronaryheartdiseaseassomeonewhosecholesterolisbelow200mg/dL.

HDLCholesterolLevel

Category

Lessthan40mg/dL(formen)

LowHDLcholesterol.Amajorriskfactorforheartdisease.

Lessthan50mg/dL(forwomen)

60mg/dLandabove

HighHDLcholesterol.AnHDLof60mg/dLandaboveisconsideredprotectiveagainstheartdisease.

LDLCholesterolLevel Category

Lessthan100mg/dL Optimal

100to129mg/dL Nearoraboveoptimal

130to159mg/dL Borderlinehigh

160to189mg/dL High

190mg/dLandabove Veryhigh

Source:AmericanHeartAssociation

TRIGLYCERIDELEVELS

Category TriglycerideLevel

NormalLessthan150mg/dL

Borderline-high 150to199mg/dL

High 200to499mg/dL

Veryhigh500mg/dLorhigher

Thesearebasedonfastingplasmatriglyceridelevels.

Source:AmericanHeartAssociation

BLOODGLUCOSELEVELSLevelsupto100mg/dLareconsiderednormal.Levelsbetween100and126mg/dl are referred to as impaired fasting glucose or pre-diabetesand are considered to be risk factors for type 2 diabetes and itscomplications. Diabetes is typically diagnosed when fasting bloodglucoselevelsare126mg/dlorhigher.Source:NIH

ANALYZEYOURHABITSIt’s time to put your analytical skills to good use by evaluating YOU.Nowthatyouhaveproperlyinformedyourselfonthebasicsofhealthylivingyouhavethepowertoidentifythepossiblehealthandweightlossdownfallsinyourownlife.Recordyourintake(food,time,andquantity),yourphysicalactivity,andyourhealthhabits for twoweeks.Keepinga recordwill show thepatternsthatcontributetoyourhealthrisksandassistyouindevelopingaplanofactionspecifictoyourparticularneeds.Examineyourpatterns,evaluateyourcurrentdietandcompareitagainstyournutritionalneeds,consider the big picture of your health and your life, and finally,brainstorm inventive solutions.Your timewill bewell invested as youcan use the options you generate to help you design yourweight losssysteminPartThreeofyourchallenge.

PARTTHREE:DesignYourWeightLossSystem

CALCULATEYOURCALORIENEEDSThe number of calories you take in and those you burn off determineweight loss, weight gain or weight maintenance. So, if you consumefewercaloriesthanyouburn,youwill(duh)loseweight.Youcandothisby becomingmore physically active, by eating less, or (preferably) bydoingboth.Thefirststepisdeterminingyourcalorieneeds.

Yourbasalmetabolicrate(BMR)istherateatwhichyourbodyburnscalorieswhileit’satrest.

YourBMR=655+(4.35×weightinpounds)+(4.7×heightininches)−(4.7×ageinyears)

TheHarrisBenedict Equationuses yourBMRand an activity factor todetermineyour totaldailyenergyexpenditure(calories).MultiplyyourBMR by the appropriate activity factor below to determine theapproximate number of calories you need in order to maintain yourcurrentweight.

Ifyouaresedentary(littleornoexercise)

MultiplyyourBMR×1.2

Ifyouarelightlyactive(lightexercise1–3daysaweek)

MultiplyyourBMRby1.375

Ifyouaremoderatelyactive(moderateexercise3–5daysaweek)

MultiplyyourBMRby1.55

Ifyouareveryactive(strenuousexercise6–7daysaweek)

MultiplyyourBMRby1.725

Ifyouareextremelyactive(verystrenuousexerciseeveryday)

MultiplyyourBMRby1.9

Once you know the number of calories you need to maintain yourweight, youcancalculate thenumberof caloriesyouneed inorder toloseweight.Youhavetoburnroughly3,500caloriestoloseapoundoffat,sotolose1poundaweekyou’llneedtodietorexerciseyourwaytoa500-caloriedeficiteachday.Keepinmindthattheexpertsrecommendthatcalorielevelsneverdropbelow1,200caloriesperdayforwomen—andforactivewomenthiscalorielevelisconsideredquitelowandmaycauseyourmetabolismtoslowdown.ForactivewomenIrecommendanintakeofaround1,600caloriesperday.

STUDYDIFFERENTPLANSANDAPPROACHESTake a look at theweight loss plans andmeal planning approaches inyouroptionalreadingrecommendationsaswellas the informationandmeals inChapter8 and the structured approach for planningmeals intheDietPlannerPlanandtheunstructuredapproachforpickingmealsintheDietPlayerStrategy.The meals in Chapter 8 make it easy for you to choose foods thatdeliveraround1,550perday,withanoptional100caloriesforCravingTamers(CravingTamersallowyoutokeepallyourfavoritefoodsinyoulifebysimplyslimmingdowntheportions.)Formostactivefemalesthiswillinduceahealthyandsafeweightlossofabouttwotothreepoundsaweek.ThemealsinChapter8arepackedwithallthenutrientsyouneedforgoodhealthandweightloss,andyou’realsofreetocreateyourownmeals using your own favorite foods and recipes using the guidanceprovided.

1,650WEIGHTLOSSPLANSTATSToprovideadequatenutrientswithincalorieneedsthe1,650weightlossplaninChapter8…

Has20to30percentoftotalcaloriesfromfatHas40to60percentoftotalcaloriesfromcarbohydratesHas15to40percentoftotalcaloriesfromproteinHaslessthan10percentofcaloriesfromsaturatedfat

Haslessthan300mgofcholesterolKeepstransfatsandsugaraslowaspossibleProvidesaround1,000mgofcalciumHasnomorethan2,300mgofsodiumProvidesatleast25goffiber

BREAKDOWNFORTHE1,650CALORIEWEIGHTLOSSPLAN:

400caloriebreakfast450calorielunch550caloriedinner150caloriesnack100optionaltreat

NUTRITIONPARAMETERSFORTHE1,650CALORIEWEIGHTLOSSPLAN:

MealFiber,gAtleast

Sodium,mgAround

SatFat,gNomorethan

Calcium,mgAround

400Breakfast

9 450 3 375

450Lunch 8 600 4 125

550Dinner 8 750 7 200

150Snack - 300 2 300

100OptionalTreat

- 200 - -

BUILDANDIMPLEMENTYOURWEIGHTLOSSSYSTEMOKDietThinkers,it’stimetotakebackcontrol!Potentbrainchemicals

areinchargeofgivingusthesignaltoeatornot.Healthyeatingisnotamatterofwillpower,itisamatteroffeedingyourbrainandbodywhatitneedssoitdoesn’tfalselyinterpretthedatayouareinputting.Youcanfollowanyoftherecommendedplans,oneoftheapproaches

in this book, or you can build your own healthy weight loss systembasedonallyouhavelearned.Whilebeginningtoimplementyoursystembesuretosetyourselfup

forsuccess.Thismightincludeavoidingsituationswhereyouknowyoumay be tempted. This could be avoiding office birthday partieswherecakeandcandyareserved,thebreakroomwherepastriesaredisplayedinthemorning,aco-workerscubicalwheretheyalwayshaveabowlofcandy,etc.ThisisacommonpracticeinrecoveryprogramssuchasAA,wherenew-biesareencouragedtostayawayfromplaceswherealcoholisbeingserved.ThisrecommendationisNOTforever,andshouldnotbeusedasanexcusetoavoidsocialfunctions!Typicallyittakesabout21days to adopt a new behavior, and to allow your new patterns ofbehaviortointegratetothepointthatyouridentitywillhaveshiftedtoapersonthatdoesnoteatXYZoffood.It’salsonotlogicaltokeeptemptingfoodsaroundthatyouknoware

going to throw you off track.While it is fine and appropriate to keep“Craving Tamers” around the house in small quantities, keeping bigdoublesizedbagsofchipsonthecounterorgallonsoficecreaminthefreezerisnotwise,andunnecessarilyarousestemptation.It’ssuggestedthatyouclearyourhouse,office,andwherever,of temptingunhealthyfoods.

* I credit Eve Delunas for this wonderful intervention—as described in “Survival GamesPersonalitiesPlay”(Delunas,1992)

PARTTHREE

YourTools

CHAPTER7TheBasics:TheTruthandNothingButtheTruth!

InThisChapter…

PartOne:YouReallyAreWhatYouEatPartTwo:YaGottaMoveIttoLoseItPartThree:DebunkingDietMythsPartFour:Ready,Set,GOAL

PartOne:YouReallyAreWhatYouEatCaloriesCount

Youcountthem,youcutthemandyouobsessaboutthem,buthaveyoueverconsideredjustwhatacalorieis?Nutritionallyspeaking,acalorieisameasurementofenergyfromfood.Everythingyoueat,fromacrunchycarrotsticktoasliceofdecadent

cake,has calories. If youeatmore calories thanyourbodyneeds, youwillgainweight.Ifyoueatless,youwillloseweight.Ifyouwantedtodroponepound,howmuch lesswouldyouhaveto

eat?Well,onepoundofbodyweightequalsabout3,500calories—so,tolose one pound, youwould have to cut 3,500 calories from your dietoveraperiodoftime.Ifyoudropped500caloriesaday,youwouldlosethatweightinoneweek(500calories×7days=3,500calorieslost).Soifcuttingcaloriesequalsweightloss,thenseverelycuttingcalories

mustmeansuper-fastweightloss,right?Wrong.Whenyousuddenlyanddrasticallyreduceyourcalories,yourbodywillassumeyouareinastateofemergency and automatically slow yourmetabolism so your systemdoesn’t burn off its precious, “limited” supply of nourishment. A slowmetabolismwillmakeitextrahardforyoutodroppounds—andthat’snot all. Even when you start eating normally again, your metabolismwillremainsluggishforatimesothatyour“starving”bodyhasachancetoregainweightas fastaspossible.Yikes!Also,keepinmindthat fastweight loss (more than two or three pounds aweek), ismostlywaterloss,andlosingwaterweightisnotthesameaslosingfat.Losingwaterweightwillleaveyoufeelingdehydratedanddrained,andyou’llregainthewaterweightjustasfastasyoulostit.Plus,yourinsatiablehungeras a result of eating too few calorieswill set you up for amajor dietsetback,likeafoodbinge.Ahealthydiet(bytheway,a“diet”issimplydefinedaswhataperson

eats and drinks) shouldn’t be miserable. Successful weight loss planshaveenoughcaloriestokeepyoufromexperiencingextremehunger,butarealsolowenoughincaloriestoallowforamoderate,safeweightlossofabouttwopoundsperweek.

Tomaintainoverallhealthandprovideyourbodywiththenutrientsitneeds,aswellastokeepyourmetabolismincheck,abaselinelevelofaround 1,200 calories per day is required. However, for active adultfemales,1,200isfartoolow.Whileexactcalorieneedsdependuponavarietyof factors includingheight,weightandactivity levels, formostwomenanintakeofaround1,500to1,600caloriesperdaywillleadtoahealthyweight loss of about two pounds perweek. You canmaintainthiscalorielevelforaslongasittakesforyoutoreachyourgoals—beitweeks,monthsorevenyears.

TheBalancingAct

Perhaps you’ve heard a friend say that she’s cutting carbs(carbohydrates). Or maybe you’ve noticed a colleague only eatinggrapefruitsinanefforttoshimmyintoapairofjeans.Well,youmaybesurprised(andrelieved!)todiscoverthatsuchmethodsarenotthebestway to drop pounds. The best weight loss plans incorporate all foodgroupsandallowmostfoodsinmoderation.Whetheryourcaloriescomesolelyfromgrapefruitorfromawell-balanceddiet,aslongasyoukeepthenumberofcaloriesdown,youwillloseweight.Want another reason to skip that grapefruit diet? Here it is: awellroundedeatingplan that containsall foodgroupswillnotonlybemucheasiertostickto,butwillalsocontainthevarietyofnutrientsthatyourbodyneedstofunctionatitspeak.Andwhenyourbodyfunctionsatanoptimal level,youaremore likely to feel satisfied, staywith thediet,andgainbetterresultsintheend.Remember,onceyoutakeoff theweight,you’vegot tomaintain theloss. Yet another reason to commit to, a program that features areasonable,wellroundedeatingplanthatteachesyouhowtoeatwellforlife.Nottomentionthateatingrightwillhelpyoufeel,andlook,yourbest!Thinkofyourbody’sneedsintermsofacar.Everybodyknowsacarneeds gas to run. A car needs oil too, but a lot of people don’t thinkthat’sas importantasgas.Skimpon theoil, though,andafterawhileyour car will be sputtering and you’ll have an expensive visit to themechaniconyourhands.Thesametypeofthinghappenstoyourbody

whenyoudon’tgetabalanceofnutrientsinyourdiet.Thecaloriesyoueat provide your body with what it needs to run (like gas in a car).However, a diet that lacks balanced nutrients will lead to healthproblemsdowntheline,muchliketheeffectofoperatingacarwithoutoil.Youmightnotfeeltheeffectsofanunbalanceddietrightaway,butthedamageyoudocanbesevere,andsometimesirreversible.Basic human needs for survival, in terms of nutrition, are energy(calories),protein,carbohydrates,fat,vitamins,mineralsandwater.Youget energy, vitamins and minerals from the macronutrients (aka:carbohydrates,proteinandfat).Whilesomefoodsaremadeupofmostlyjust one macronutrient (for example, pasta is mostly carbohydrate,chicken ismostly protein, and oil is fat), others (like a sandwich andlasagna) are a combo. Water comes from some foods, as well aswhatever you add to your diet through water-based, decaffeinatedbeverages. By eating a balanced diet containing all of themacronutrients,you’regivingyourbodythebasickeystosurvivalthatitneedstoperformperfectly.

BreakingItDown:BeChoosyaboutCarbs

Carbohydrates.Carbs.Whateveryoucallthem,mostpeoplethinkofthemin much the same way: bread, pasta, cereal, grains and rice. Butcarbohydrates can be found in many other foods, including fruits,vegetables, sugars, and milk and other dairy products. Whilecarbohydrates have gotten a bad rap in the world of weight loss, thetruth is that they play a critical role in any diet because they are themain source of energy for all body functions and are necessary tometabolizeothernutrients.Carbohydrateshavefourcaloriespergram—the same number of calories per gram as in protein. But allcarbohydratesarenotcreatedequal.There are two types of carbohydrates: simple and complex. Simplecarbohydrates are broken down easily and quickly by the body toprovideenergy.Foodslikecakes,candy,softdrinks—evenmilkproductsand fruit—are simple carbs. Complex carbohydrates have a more“complex” construction; thus, they don’t break down as quickly toprovide energy.Complex carbohydrates are foods likebreads, rice and

pasta.When you’re choosing carbohydrates to add to your diet, complex

carbohydrateslikewholegrainpastaandbread,brownriceandlegumesarethebesttoselectsincetheyarehighinfiber(seeFiber:TheWeightLossBoss).Simplecarbohydrateslikelow-fatdairyandfruitproductsaregreat choices, too, since they provide critical vitamins and minerals.However,steerclearofthesugarysimplecarbohydratesincandy,sodaandcakes—theyonlytakeupspaceinyourcaloriebudget,butprovidenothingofsubstantialnutritionalvalue.Approximately40to60percentofyourtotalcaloriesshouldcomefromcarbohydrates.

FIBER:THEWEIGHTLOSSBOSS

Fiber is a type of carbohydrate that your body cannot digest;

therefore it adds volume to fill you up without adding extra

calories.Weight lossgenius!Acommoncomplaintoftenexpressed

by people on a weight loss diet is, “I’m hungry.” A wise dieter

knowsthatit’snotonlyhowmuchyoueat,butwhatyoueatthat

makesthedifferencebetweenarumblingstomachandafullbelly.

Fibercreatesasenseoffullnessthatwill leaveyousatisfiedand

better prepared to pass up seconds. If you build your meals and

snacks around high fiber choices like whole grains, fruits and

vegetables, and lean proteins and good fats, you’ll have a great

combination that will make it less likely you will overeat. In

additiontohelpingyoufeelfull,many(butnotall)highfiberfoods

also have a lower glycemic index,meaning they don’t cause your

blood sugar to rise quickly after eating them.Without that rapid

rise in blood sugar, you will likely eat less. Pitch refined

carbohydrates likewhite bread and pasta in favor ofwhole grain

choices,andyouwillexperiencethedifferenceabitofwholegrain

makes—you may even find that you prefer the nuttier more

substantialtasteandtexture,too(see“HowcanyoufindtheREAL

wholegrainshidinginyourstore?”).

In addition to theweight loss benefits, studies show that a diet

richinfibercanhelpdecreaseyourriskforcolorectalcancer,heart

diseaseanddiabetes.

WhatIfIAmCarbohydrateSensitive?

A new term has emerged in recent years, along with the rise indiagnosed cases of diabetes: “carbohydrate sensitive.” People who arecarbohydrate-sensitive releasemore insulin thannormalwhen theyeatcarbohydrates.Thisexcessinsulinincreasesstorageofbodyfatandtheriskofdevelopingdiabetesandheartdisease.Italsomakesweightlosson a low-calorie, high-carb diet difficult and frustrating, because theinsulinboostcausedbyhighcarbsinevitablyleadstomorefat.Carb-modifiedplans(thinkSouthBeach,notAtkins)thatfocusonmoreproteinfromleanmeat,fish,andlow-fatdairy(about40percentofyourtotal calories), “good” carbohydrates fromwhole grains and fruits andveggies (but less of them—also about 40 percent), and “good”polyunsaturatedandmonounsaturated fats (about30percent),offeraneffectiveandhealthyalternativetohigh-carbweightlossdiets.Andadietwithmoderatetolowcarbohydratesisn’tjustagoodideaforthosewhoarecarb-sensitive.Theycanalsoworkgreatforyouifyoulike eatingmore protein, or if you have simply found that consumingfewer carbohydratesmakes it easier for you to loseweight. Below, inMakingtheBestChoicesandinChapter8,you’llfindguidanceonhowto build healthy, deliciousmeals—whether you’re a pasta-eating carb-loveroracarb-sensitiveprotein-lover.The“right”wayissimplythewaythatworksforyou!

HOWCANYOUFINDTHEREALWHOLEGRAINSHIDINGINYOURSTORE?

Pickwholegrains—thatisgrainsthathavenothadtheirfiber-and

nutrient-rich bran and germ removed by processing—over refined

grains as often as possible. Look for bread, cereal, couscous, rice,

crackers,pastaandothergrainproductsthatare100%wholegrain

—meaningtheycontainNOrefinedflours.Ifthelabeldoesnotsay

“100% whole grain,” turn the package over and check out the

ingredientlist.

Whole grain ingredients to find: Whole Wheat, Oats, Rye,

Brown rice, Bulgur wheat, Oatmeal, Barley, Buckwheat, Cracked

wheat,Quinoa,Amaranth,Wildrice,Popcorn,Millet,andSpelt.

Refined ingredients to limit:Bleachedorunbleachedenriched

wheat flour, White flour, Wheat flour, Semolina or durum flour,

Riceflour,Whiterice,Cornmeal,andCornflakes.

Anddon’tbedupedbyproductsthatclaimtobean“excellent”or

a“goodsourceof”wholegrain,orbylabeltermslike“sevengrain”

“multi-grain,” “wholegrainblend,”and“madewithwholegrain.”

Thesefoodsoftencontainfarmorerefinedgrainthanwholegrain.

Always check to see whether the predominant or first ingredient

listed is a whole grain. The more fiber, the better. Also, keep in

mind that all whole wheat products are whole grain since whole

wheatisatypeofwholegrain,justlikebrownrice,oats,orbulgur.

THELOW-DOWNONARTIFICIALSWEETENERS

While the safety of aspartame, acesulfame and saccharin is still

questionable, Sucralose (aka Splenda)—sucrose (sugar) chemically

combined with chlorine—has passed all safety tests, and is

considered 100% safe. This is the sweetener that I use on a daily

basis.Alsokeepinmindthatthereisnothingwrongwithgood-old

fashionedsugar(white,brown,confectioner,orraw)orhoney.The

problemisthatwetendtoeatwaytoomuchofit.Limityourselfto

around ten teaspoonsof sugar (that’s about40grams—bewarned

thata12ouncesodahasaround39gramsofsugar)orless,perday.

PlentyofPowerfulProtein

Proteinsaremadeupofbasicunitscalledaminoacids.Yourbodymakesaminoacids,buttherearenine“essential”aminoacidsthatyoucanonlygetfromfood.Just as all carbohydrates aren’t all the same, neither are proteins.

Proteins are divided into two groups: complete and incomplete.Complete proteins have all nine essential amino acids. Examples ofcomplete proteins are: meat, fish, poultry, eggs, milk products andsoybeans. Incomplete proteins lack one or more of the nine essentialaminoacids—buttheycanstillbegreatfoodchoice.Thebestsourcesofincompleteproteinsare:nuts,seeds,beans,peasandsomegrains.Proteinsarethemajorsourceofbuildingmaterialformuscles,blood,

skin, hair, nails, and internal organs. Protein is also needed for theformation of hormones, enzymes, and antibodies, and for the properelimination of waste material. Like carbohydrates, protein has fourcaloriespergram,butwherecarbohydratesprovidethebodywithfast-actingenergy,proteinprovides long-termsatietyandenergy that lasts.Whenselectingproteinfromanimalsources,bewaryoffattymeatssuchas pork sausage and rib eye steaks. While they may be a source ofprotein, they can also be loaded with saturated fat, cholesterol andcalories, not to mention nitrates, phosphates and other chemicals.

Skinlesschickenandturkeyandfisharebettereverydayoptions.Ifyoulove red meat and pork, lean choices (like filet mignon, sirloin andLondonbroil,porkloin,tenderloin,centerloinandham)areyourbetterpicks.About15 to40percentof your total calories should come fromprotein.Remember,ifyouarecarb-sensitive,yourbestbetistostayonthehighendoftheproteinrange(40percent).

VEGETARIANSANDPROTEIN

Itwasoncethoughtthatvegetariansneededtocombineplantfoods

at everymeal to ensure they consumed the rightmix of proteins,

but this idea isnowdefunct.Current researchsuggests that ifyou

eatavarietyofincompleteproteinswithina24-hourperiod(sothat

ifonefoodislowinaparticularessentialaminoacid,anotherfood

will make up this deficit) you will easily meet your protein and

essentialaminoacidrequirements.

DO YOU NEED TO BE CONCERNED ABOUT MERCURYCONTAMINATIONINFISH?

The Food and Drug Administration (FDA) and the Environmental

Protection Agency advise women who may become pregnant,

pregnantwomen,nursingmothers,andyoungchildrentoavoidfish

with high levels of mercury—such as shark, swordfish, king

mackerel,ortilefish—andtolimitanykindoffishtonomorethan

twomeals aweek.Thegovernment also suggests this samegroup

restrictcannedalbacore tuna tonomore than6ouncesperweek,

since canned albacore white tuna has three times more mercury

thanlight.Therestofusdon’tneedtobeconcerned.ThelatestFDA

advisorysaysthatupto12ouncesofavarietyoffisheachweekis

safeforeveryone.At3to4ouncesperserving,theAmericanHeart

Association’stargetof2servingsoffishperweekiswellbelowthe

FDA’s safe limit. If you are concerned about picking eco-friendly

seafood, check out these helpful websites for comprehensive and

up-to-dateinformation:

www.oceansalive.org

www.mbayaq.org/cr/seafoodwatch.asp

FillUpwiththeRightFats

Evenwhenyou’redietingtoloseexcessfat,youstillneedtoincludefatin your diet—just the right kind, and less of it. Like protein, fat helpsyoufeelsatisfied,anditalsoaddsflavortoyourfoodandservesmanycriticalpurposes in thebody, actingasa fuel source for energyneeds,andalsoproviding insulationunderneaththeskintomaintainconstantbody temperature. Fat cushions vital organs against injury, and helpsabsorb vitamins A, E, D, and K. Of the macronutrients, fat, at ninecaloriespergram,weighsinasthemostcalorie-dense.It’sforthisreasonthat fat is included inahealthydiet,butwithmuchmoremoderationthan the other macronutrients. As you’ve been learning, allmacronutrients have differences within each group, and fat is noexception.Saturated and trans fat (see “What is trans fat?,”) are the primaryculprits in raising dietary cholesterol, which increases the risk forcoronaryheartdisease.Trans fatnotonlyraisesLDL(badcholesterol),butcanlowerHDL(goodcholesterol),too.Youcanfindtransfatinfriedfoods like French fries, and in commercially baked products listingpartiallyhydrogenatedvegetableoilontheingredientlist.Saturatedfatcanbe found in foods fromanimal sources like redmeat,dairy,andafewplant-basedsourceslikecoconutandpalmkerneloil.Healthy fats include polyunsaturated andmonounsaturated fats, two

unsaturated fats that can help lower your LDL cholesterol and totalcholesterol. Monounsaturated fat can help raise HDL, too. Instead ofmaking saturated and trans fat-filled choices, substitute foods rich inmonounsaturated or polyunsaturated fat like avocados, oils like olive,canola,corn,sunflowerandsoyoil,nuts,andOmega-3fatsderivedfromfish and flax. Around 20 to 30 percent of total caloric intake shouldcomefromfat.

ISMARGARINEBETTERTHANBUTTER?

Margarineisonlybetterthanbutterifyouusetherighttype.Some

margarinebrandsaremadewithpartiallyhydrogenatedoil(PHO),

which contain trans fat—which is as bad for your heart as the

saturated fat found in butter. Choose trans-free spreads instead of

margarines made with PHO. A warning: don’t rely solely on the

advertising on the front of a food package—check the nutrition

labeltobesure.

WHATISTRANSFAT?

Whilesmallamountsoftransfatoccurnaturallyinmeatanddairy

products,that’snotpartofthetransfatissueyouhearsomuchof

these days. The big concern regarding trans fats is around

manufacturedfoodproducts.Tokeepfoodsfreshontheshelforto

turnliquidoilsintosolids(turningoilintomargarineforinstance),

foodmanufacturershydrogenate(addhydrogento)polyunsaturated

oils, creating unhealthy trans fat in the process. Thus,margarine,

shortening, and cooking oils, as well as foods made with them,

constituteamajorsourceofunhealthytransfat.

BeWaryofLiquidTraps

Alcoholisn’tamacronutrient,butitdoesdeliverahighdoseofcalories.At sevencaloriespergram,alcoholdeliversmorecalories thanproteinand carbohydrates, but less than fat. Since alcohol has been shown tostimulatetheappetite(anddullthesenses)andoftenkeepshigh-caloriecompanywith sugarymixers and calorie-laden bar snacks, it’s easy totake ina lotof calorieswitha coupleofdrinksanda fewhandfulsofmunchies.Whenyou’rewatchingyourweight,keep inmind that foracouplehundredcalories(maybemore,dependingonyourdrink),you’renot getting much nutrition. Whether you’re dieting or not, alcohol isalwaysbestconsumedinmoderation,withwomenstickingtoonedrinkperday.Choiceslikelightbeerandwinearebetterlowercalorieoptionsthancocktailsthatcanbebrimmingincalories.Onelargefrozendrinkcaneasilycontainasmany(ormore)caloriesasanentiremeal!And it’snot justalcoholicdrinks tokeepyoureyeon.Drinksofany

kindareaneasywaytoloadyourdietwithextracalories.Sodas,fancycoffee drinks—even healthy drinks in excess like juice and milk—canspelltroubleforyourcaloricbottomlineifyoudrinktoomuch.Ifyou’rethirsty, it’s easy togulpdownhundredsof calories in juicebeforeyouevenputdownthecup.Ingeneral,trytoleavethecaloriestofood,withtheexceptionofnutrient-densedrinks likemilk.Even100% juice isn’tthebestchoice;eatingthefruititselfispreferabletodrinkingit,sinceitensuresthatyoubenefitfromthefiber,too.If you’re looking for a thirst quencher that won’t throw off your

weight loss efforts but will still leave you satisfied, try a squeeze oflemon, grapefruit or lime in your water. For a change, plainunsweetened seltzerwater is a great, calorie-free option, as are drinkslike Hint and low-calorie Honest Tea. Coffee and tea are freebies too(justdon’tgooverboardonthecaffeine,creamandsugar).

THINKBEFOREYOUDRINK

Beverage(size) Calories

DietCokeorDietPepsi(20oz.) 0

Waterorclubsoda 0

Coffee,withoneliquidcreamer(8oz.) 20

Tea,withtwosugarpackets(8oz.) 20

Coffee,withoneliquidcreamerandonesugarpacket(8oz.) 30

OceanSprayLightCranberryJuiceCocktail(8oz.) 40

TropicanaorMinuteMaidLightOrangeJuice(8oz.) 50

V8ortomatojuice(8oz.) 50

Dunkin’DonutsCoffee,withskimmilkandsugar(10oz.) 70

SilkLightSoymilk,Plain(8oz.) 70

Milk,fatfree(8oz.) 80

SilkLightSoymilk,Vanilla(8oz.) 80

StarbucksCappuccinowithskimmilk,Grande(16oz.) 80

Beer,light(12oz.) 100

Milk,1%(8oz.) 100

SilkSoymilk,PlainorVanilla(8oz.) 100

Orangejuice(8oz.) 110

RedBull(8.3oz.) 110

Applejuice(8oz.) 120

Dunkin’DonutsCoffee,withcreamandsugar(10oz.) 120

Milk,2%(8oz.) 120

SilkLightSoymilk,Chocolate(8oz.) 120

Wine,white(6oz.) 120

StarbucksCoffeeFrappuccinoLight,Grande(16oz.) 130

Gatorade(20oz.) 130

GlaceauVitaminWater(20oz.) 130

StarbucksCaffèLattewithskimmilk,Grande(16oz.) 130

Wine,red(5oz.) 130

Cranberryjuicecocktail(8oz.) 140

SilkChocolateSoymilk(8oz.) 140

Grapejuice(8oz.) 150

Milk,whole(8oz.) 150

Beer,regular(12oz.) 160

NesteaSweetenedLemonIcedTea(16oz.) 160

Ginandtonic,ontherocks(7oz.) 190

Gingerale(20oz.) 200

StarbucksCappuccinowithwholemilk,Venti(20oz.) 210

Slim-Fast,canned(11oz.) 220

SnappleLemonade(16oz.) 220

StarbucksCoffeeFrappuccino,Grande(16oz.) 240

Coca-Colaor7-Up(20oz.) 250

POMWonderful100%PomegranateJuice(16oz.) 320

StarbucksCaffèLattewithwholemilk,Venti(20oz.) 340

StarbucksCoffeeFrappuccino,Venti(24oz.) 350

NestleNesquikChocolateMilk(16oz) 400

7-ElevenSuperBigGulp,Coca-Cola(44oz.) 410

McDonald’sChocolateTripleThickShake,small(16oz.) 580

BurgerKingVanillaShake,large(32oz.) 820

PinaColada(16oz.) 880

Daiquiri(16oz.) 900

McDonald’sChocolateTripleThickShake,large(32oz.) 1,160

SmoothieKingChocolateorStrawberryHulk(32oz.) 1,530

Source:ManufacturersandU.S.DepartmentofAgriculture.

THEDEALWITHDAIRY

Fat free and1%milk are lower in calories and saturated fat than

theirwholefator2%cousins.Samegoesforlowfatcheese,yogurt

and other dairy products. However, the recommendations in this

bookarenot for a low fator fat freediet (FillUpwith theRight

Fats). Fat not only adds flavor to your meal and helps you feel

satisfied,itisalsoneededformany,manycriticalbodilyfunctions.

Themealshereprovideahealthyandsatisfying20—30percentof

your calories from fat. Andmost of these fat calories come from

heart-healthy unsaturated sources including olive and canola oils,

nuts, and avocado. Also, if you’re lactose intolerant, calcium-

fortified soymilk, yogurt and cheesemake excellent substitutions

fordairyfoods.

MakingtheBestChoices:GoforNutrientDenseDeals

Thinkaboutit:ifyou’reeconomizingoncaloriestoloseweight,doesn’tit make the most sense to pack a lot of nutrition into what you eat?Compare the concept of nutrient dense foods to shopping: for mostpeople, a good shopping day is one where you’re able to buy a highvalueproductforalowprice.It’sthesamewithnutrition;afoodthat’s

value-packedwithnutrients likevitaminsandminerals,but isn’tgoingtocostyoualotofcaloriesisanutritionalbargain—it’sanutrientdensefood.Ontheotherhand,foodslikecandy,sodaandsweetswillsetyouback several hundred calories, but are low in vitamins and minerals,makingthemalownutrient,orcaloriedense food.Foods like thesearealsooftencalled“emptycalories”—emptyofnutrients, that is! (see foran“EmptyCalorieOverhaul”).Byselectingempty-calorie foods,you’respending a lot of calories for something that offers nothing (like theinsanely expensive, very cute shoes that give you blisters and aredifficulttowalkin.TheymightbeOKtowearonoccasion,butmostofthetimeyou’llwanttowearcuteandcomfortablekicks.)Sohowdoyoufillyourdietwithfoodsthatarelikethatperfectpairof shoes, both fun and practical? Keep your diet simple and focus onbalanceandportions.It’saseasyas1,2,3(OK,and4!)…

PickyourProteinYourmealshouldalwaysincludesomeleanprotein.Ifyou’recarb-sensitiveoraprotein-lover,havealittlemoreprotein(2portions).Ifyou’reacarb-lover,simplyhavealittleless(1portion).

PileonProduceMostofyourmealshouldconsistofnature’sfinest.Packedwithnutrientsandlowincalories,nothingsayshealthy(andweightloss!)likeveggiesandfruits.There’snosuchthingasabadfruitorveggie,butthemorevariety,thebetter.Stickwithabouttwoportionsatyourmorningmealandhavemore(aroundthreeportions)fordinnerandlunch.Andtrytopickveggiesoverfruitmostofthetime.

GrabyourGrainsWholegrainsalsodeservesomespaceinyourmeal.Selectfiber-rich,wholegrainfoodslikeoatmeal,wholewheatbread,andwholegraincereal,insteadofrefinedgrainslikewhitebread,whitepasta,andwhiterice.Ifyou’reacarb-loverhavealittlemorewholegrain(2portions)andifyou’reaprotein-lover,alittleless(1portion).

FinishwithFatAlittlefatgoesalong,longway.Someoliveoilinyoursalad,alittlebutteronyourveggies,ahandfulofnutswithyourcereal,orsomeavocadoonyoursandwich,alladdsatietyandflavor.Justoneortwoportionsoffatmakesagreatmeal!

Tocreateabalanced400-caloriebreakfastsimplyPickyourProtein(1portionforcarb-lovers,2portionsforprotein-lovers),PileonProduce(2portions),GrabYourGrain(2portionsforcarblovers,1portionforprotein-lovers), and Finish with Fat (1 portion). (See for portioninformation).Tomakeabalanced450-calorielunch,simplyPickyourProtein(1portionforcarb-lovers,2portionsforprotein-lovers),PileonProduce(3portions), Grab Your Grain (2 portions for carb lovers, 1 portion forprotein-lovers),andFinishwithFat(1portion).(Seeportioninformationbelow).For a balanced dinner of around 550 calories, simply Pick yourProtein(1portionforcarb-lovers,2portionsforprotein-lovers),PileonProduce (3 portions), Grab Your Grain (2 portions for carb lovers, 1portionforprotein-lovers),andFinishwithFat(2portions).(Seeportioninfoingreyboxbelow.)Follow this easymeal-buildingguidance forbreakfast (400calories),lunch(450calories)anddinner(550calories),andstickwithacalcium-rich snack (150calories), andyou’ll getaround1,550weight-reducingcalorieseachday,plusallthenutrientsyouneedforgoodhealth.You’llfeelbetter,lookbetter,andyou’lldroppounds!SeeChapter8forsomesuggestedmeals.

ProteinPortions

3 ounces of cooked lean meat, pork, fish, shellfish or skinless

poultry

Turkeyburgerorveggieburger

2eggs

4eggwhites

1cupcookedbeans

6ouncesoftofu

1cupoflowfatmilk(orsoymilk)oryogurt(orsoyyogurt)

¾cuplowfatcottagecheese

2-ounceslowfatcheese

½cuplowfatricottacheese

(Note: Ifyouchoosefull-fatdairyproducts,choosesmallerpotions

(abouthalf)andcutbackonyourfatportionsbelow.)

ProducePortions

2cupofmixedgreensorlettuce

1cuprawveggies

½cupcookedveggies

1cupofberriesorchoppedfruit

½cupgrapes

1pieceofmediumfruit

¼cupdriedfruit

GrainPortions

1sliceofwholegrainbread

½wholegrainEnglishmuffinorwholegrainbagel

½cupcookedoatmeal

1cupofcoldwholegraincereal

½cupwholegrainpasta

½cupwholewheatcouscous,barley,quinoa,orotherwholegrain

1mediumwholegrainroll

1mediumwholegraintortillaorpita

1wholegrainwaffle

1ouncewholewheatcrackers(3-5crackers)

1smallbakedpotatoorsweetpotato(becausetheseveggiesareso

starchy,theycountasagrainserving)

FatPortions

1tspoil,butter,trans-feemargarine,ormayo

2tbspreducedfatmayoorcreamcheese

1tbspnutsorseeds

1tbspcreamcheese,peanutbutterorsaladdressing

¼smallavocado

2tbspsourcream

BeCarefulofPortionDistortion

While the above servings look great on paper, in the realworld it’s alittlehardertoestimateexactlywhatyou’regettingorjustwhatcountsasserving.Whenyou’reconcentratingonlosingweight,portioncontroliswheretherubberreallymeetstheroad,sousethesesuggestionsasaguidelinetohelpyouavoidportiondistortion:

¼cup(C)—onelargeegg½C—1handful1C—thesizeofatennisball1oz.chicken,poultry,ormeat—sizeofamatchbook3oz.cookedfish,poultry,ormeat—sizeofadeckofcards

1mediumpieceoffruit—sizeofabaseball1mediumbagel—sizeofahockeypuck1oz.cheese—sizeoffourdice2oz.cheese—sizeofapairofdominos1smallbakedpotato—sizeofacomputermouse1 C raw vegetables, yogurt, or sliced fruit—asmuch as would fitintoanaveragewoman’shand.

AllFoodsFit

Sowhataboutchips,doughnuts,crèmebrulee,milkshakes,mypersonalfavoritebacon,andother, let’s just say less-stellarchoices?No foodordrink(that’srightNOfoodordrink)issohighincalories,fatorsugarthatincludingthemonoccasionwithinoverallhealthfuleatinghabitsisgoingtocauseproblems.Thekeyismakingsuretheyareasmallpartofyour overall diet. This might mean eating them only once in while,eating them in smaller portions, or eating less before of after yourhigher-caloriechoices. Italsohelpstokickyouractivityintohighgearsoyoucanburnoffthoseextraunwantedcalories(seeYouGottaMoveIttoLoseIt).SoifyouhaveeggsBenedictandasideofbaconforbreakfastevery

nowandagain(…uh,guilty),makeupforitbywatchingyourchoicesthenextfewdaysandputtinginsomeextratimeinatthegym.Ifyouhave six-course dinner including a cheese plate and a to-die-forchocolate turnover dessert once in a while (guilty), don’t finish everybiteof every course (you’ll beuncomfortably full andunable to reallyenjoythelastfewcoursesifyoudo)andspendthenextfewdaysbeingextra careful about your food and activity picks. And if you spend anAugust inMoroccodrinkingtheMoroccanmust-havethirstquencher—AKAorangeFanta(umm,guiltyagain),watchyourotherfoodanddrinkchoices during the trip and when ya get home revert back to yournormal,healthierdrinkinghabits.Some people like to plan indulgences,while others just gowith the

flow, either way you have learn to balance your choices and find alifestylethatworksforyou(DietPlanners,DietPlayers,DietFeelers,and

DietThinkers).Sure,someindulgencesbalancedwithmoreactivityandbetterchoicesmightresultinweightmaintenanceinsteadofweightloss,but that’s a heck of a lot better thanweight gain. And in the overallpicture of your weight loss efforts, weight maintenance some days,combined with weight loss most days, combined with a life you canenjoyisthewaytogo.Thisisnotbrainsurgery;it’scommonsense.CallmeadisgracetomyprofessionbutIamnotwillingtolivealife

thatdoesn’tinvolveindulgence…andyoudon’thavetoeither!Evenifyouarecarefullywatchingcaloriesyoudon’tneedtodepriveyourself…notever.(SeeCravingTamers.)

AMultiaDay…

Whilehands-down,food,notpills,isthebestwaytogetwhatyourbodyneeds, taking a multivitamin-and-mineral supplement is a sensibleinsurancepolicytohelpyoufillinthenutritiongaps.Lookforapillthathas100percent of theDailyValue (oftenwritten as%DV—this is theFoodandDrug’sAdministration’sadviceonhowmuchofeachvitaminand mineral to shoot for each day) for most vitamins and minerals.Takingthisamountinadailymultiwon’tputyouatriskofoverdoingit,since the danger of dietary deficiencies is far greater than the risk ofoverdosingonvitaminandmineralsupplements.Here’swhatyoushouldlookforinamulti…

VitaminA: nomorethan4,000IU

BetaCarotene:

nomorethan5,000IU

VitaminC: 60–1,000mg

VitaminD: atleast400IU

VitaminE: 30–100IU

VitaminK: atleast20mcg

Thiamin(B-1)

atleast1.2mcg

Riboflavin(B-2)

atleast1.7mcg

Niacin(B-3)

16–35mg

VitaminB-6

2–100mcg

FolicAcid nomorethan400mcg

VitaminB-12

atleast6mcg

Calcium200mg(ifyouare51oroveryou’llneedtotakeacalciumsupplementwith200–500mgofcalciuminadditiontoyourmulti.)

Ironpremenopausal18mg/postmenopausalnotmorethan10mg

Phosphorus nomorethan35mg

Magnesium 100–350mg

Zinc 8–23mg

Copper 0.9–10mg

Selenium 20–105mcg

Chromium atleast35mcg

Unfortunately,dietarysupplementsaren’trequiredtoundergothesametestingasmedicines,sopickingamultiyoucantrustistricky.Yourbestbet is to choosewell-knownmainstream brands and to also buy fromlarge, trusted retailers. Also look on the bottle for a stamp fromUSP,NSF or ConsumerLab.com. While the stamp does not guarantee theproduct is safe and effective, it does show that the manufacturer hassubmittedtheproductfortestingtoshowthatitcontainswhatisstated

onthelabel.

MAKINGTHEOKDIETEVENBETTER

Breakfast

OK Better Best Why

Largeflavoredbagelwithregularcreamcheese

Largeeggbagelwithfruitspreadorlow-fatcreamcheese

Smallwhole-wheatbagelwithpeanutbutter

Awhole-wheatbagelhasmorefiberthaneitheraflavoredoraneggbagel,andpeanutbuttercontainssomeproteinandfattokeepyoufulllonger.

Applejuice

Orangejuice

Onefreshorange

Applejuiceisprettymuchdevoidofvitamins.Orangejuicehasmorevitaminsthanapplejuice,butafreshorangecontainsfiberthatthejuicedoesn’t.

Sugarycoldbreakfastcerealwith2%milk

Instantoatmealpacketwithskimmilk

Old-fashionedrolledoats,cookedwithraisinsanddicedapple,withasplashofcalcium-fortifiedsoymilk

Therolledoatscontainmorefiberthaneitherthecoldcerealortheinstantoatmeal.Thefruitandsoymilkaddanutritionalpunchtothedish.

Pop- CerealbarNutritional/proteinbarcontainingless

Thenutritional/proteinbarcontainslesssugar,more

Tart® withfruitfilling

than200caloriesand5gramsoffat

protein,andmorevitaminsandmineralsthaneitheroftheotherchoices.

DanishBlueberrymuffin

Oatbranmuffin

TheDanishandblueberrymuffinbothhavemoresugarandfatthantheoat-branmuffinandalsocontainlessfiber.

LunchandDinner

OK Better Best Why

FrozenFrenchfries

Bakedpotatotoppedwithmargarineorlightsourcream

Bakedsweetpotatofries

ThefrozenFrenchfriesarefullofpreservatives,sodium,andfat.BakedsweetpotatofrieshavemorevitaminAthanthebakedpotato.

Cheeseburgerwithmayonnaiseonbun

Leanturkeyburgerwithmayonnaiseandtomatoonbun

Veggieburgerwithlettuce,tomato,onion,andmustardonwhole-wheatbun

Theveggieburgerhasmorefiber,vitamins,antioxidants,andfiberthantheotherchoices.

ItalianhoagieHamandcheddaronwhitebread

Turkeybreastandmozzarellaonwholegrainbread

TheItalianhoagiehasthemostfatandsodium.Theturkeybreastsandwichhastheleastfatandthemostfiber.

Creamofpotatosoup

Chickennoodlesoup

Minestrone

Anycream-basedsoupishighinfatandcholesterol.Minestronehasmoreprotein,fiber,andvitaminsthanchickennoodlesoup.

Pepperonipizzawithcheese-stuffedcrust

Plaincheesepizzaonregularcrust

Pizzawitholives,onions,andpeppersonthincrust

Thepepperonipizzawithcheese-stuffedcrustishighinfat,especiallysaturatedfatandsodium.Theplaincheesepizzawouldbeabetterchoice.However,choosingathincrustslashesthecaloricandfatcontentoftheslice,andthevegetablesaddvitamins,antioxidants,minerals,andalittlefiber.

SpaghettiOs®Pastaandsauce

Whole-Wheatpastatossedwithfreshvegetablesandmarinara

SpaghettiOs®arefullofpreservativesandsodium.Thewhole-wheatpastadishcontainsmorefiber,vitamins,minerals,and

sauce antioxidantsthanplainpastawithsauce.

Snacks

OK Better Best Why

Fruitsnacks

Fruitleather

DriedfruitDriedfruitcontainslesssugarthaneitheroftheotherchoices.

Chocolate-chipcookie

Reduced-fatDevil’sfoodcookie

Squareofdarkchocolate

Whileasquareofdarkchocolatedoescontainmorefatthanthedevil’sfoodcookie,italsoboastsanimpressiveantioxidantlevelandwilllikelysatiateyourhungerbetterthaneithercookie.

IcecreamFrozenyogurt

Fruitsorbet

Fruitsorbetcontainslessfatthaneithericecreamorfrozenyogurt,andcontainsmorevitaminsandantioxidantsbecauseitismadefromrealfruit.

Potato BakedtortillaThepretzelsandbakedchipsarebothlowerinfatthanthe

chips Pretzels chipswithsalsa

potatochips,butthesalsacanbecountedtowardyourdailyquotaoffruitsandvegetables.

Appledumplingwithvanillaicecreamandcaramelsauce

Applecrumble

Bakedapplestuffedwithraisinsandcinnamon

Theappledumplingcontainsmuchmorefatthaneitheroftheotherchoices,andthebakedapplecontainsmuchlesssugarthanthedumplingorthecrumble.

Snackcrackerswithspinachorartichoke-and-cheesedip

Snackcrackerswithlow-fatranchdip

WholeGraincrackerswithhummus

Spinachorartichokedipsdocontainvegetables,butarealsogenerallyveryhighinfat,especiallysaturatedfat.Thewholegraincrackerswithhummuscontainahealthierkindoffat,morefiber,moreprotein,andmorevitaminsandmineralsthaneitheroftheothertwochoices.

UNDERPRESSURE:SODIUM’SEFFECTONYOURHEALTH

Ifyouarewhatyoueat,thenyouarewhatyoushake…salt,thatis.

Mostpeopleknowthatwithafewflicksofthesaltshaker,youcan

addadditionalandunnecessarysodiumtoyourfood.However,the

saltshakerisn’tthemainculpritforthehighamountsofsodiumin

theAmericandiet.Restaurantmealsandprocesseditemscanpack

thousandsofmilligramsof sodiumon theirown.Considering that

most healthy people should keep sodium intake below 2,400

milligrams per day, it’s dangerously easy to overload on sodium

with just amicrowaved dinner and a run through the local drive

through. Foods like lunch meats, canned soups, frozen meals,

condiments, shelf-stable convenience meals, crackers, and instant

cerealsarethemainsodiumshamers.

Besidesbringingonunsightlypuffiness,whatdamagedoesadiet

highinsodiumdo?Toomuchsodiuminthedietincreasesyourrisk

forhighbloodpressure,whichcanleadtoheartandkidneydisease

aswell as stroke.Thoughhigh sodiumconsumption isn’t theonly

riskfactorforthesediseases,shakingsodiumisoneoftheeasiestto

waystostackthecardsforgoodhealthinyourfavor.

It’snotdifficulttoslashyoursodiumconsumption.Youcanmake

bigimprovementssimplybychoosingtoeatmorefreshlyprepared

foods,using lower sodiumproducts, and removing the salt shaker

from the table. Also, you’ll have better control over your sodium

intakeifyoulimitthefrequencyinwhichyoueatawayfromhome.

PartTwo:YaGottaMoveIttoLoseItExercise:MakeitaPriority

GingerandFred,peanutbutterandjelly,RomeoandJuliet:theseareallpairsthatarebettertogether.Thesamegoesfordietandexercise—botharegoodpartsthat,together,makeanevenbetterpair.Multiplestudiesonvariouspopulationsegmentsall indicatethatweight lossresultsaremuch,muchmoreeffectivewithacombinationofdecreasedcaloriesandincreased physical activity together than with either actionindependently.Ifyoufollowaweightlossdietwithoutexercise,youwillbelosing…

butnotjustfat.You’llbelosingcriticalleanmusclemass,too.Withoutexercise,dietaloneresultsinthelossof¼leanbodymass,and⅔fat.Acombination of reduced calories with increased physical activity canculminate ina lossof98percentbody fat—muchmoreefficient, sinceit’s the fat, not lean tissue, that jiggles andwiggles.Andbecause leantissuerequiresmoreenergytorunthanfat,withoutexercise,you’dalsobegettingridofanefficient fatburner—yourownmuscles!That’s justplaincounterproductive.Sohowdoesexercisehelpyouaccomplishyourweightlossgoals?As

you age, your BasalMetabolic Rate (BMR), or the number of caloriesyourbodyuseswhileatrest,naturallyslows.Increasingphysicalactivityand building lean muscle mass can give your BMR a boost. After avigorousworkout,yourBMRcanremain increasedforupto48hoursforsomepeople,meaningthatevenwhileyou’retakingabubblebath,you’re burning more calories than you would have if you hadn’texercised!Moderate physical activity actually suppresses appetite.Addto that the fact that, after you’ve sweated through a toughwork out,you’llprobablybea little less likely togive intoa temptingcandybarthatmightundoallyourgoodwork,andthere’snodenyingthatexerciseisoneofyourweightlossbestfriends.

BigBenefits

Needafewmorereasonstolaceupyoursneakers?Ifyoumakeanefforttoexerciseregularly,thebenefitswillgofarbeyondyourinitialgoalofshedding pounds. To start, finding regular, enjoyable physical activitycanboostyourmood,buildconfidence,andrelievestress.Youcanevenimprove the quality of your rest, since research studies indicate thatregularexercisedecreases the time it takes to fallasleepandpromoteslonger,higher-qualityshuteye.You can also add chronic disease prevention to the growing list ofexercise benefits. A healthy diet combinedwith exercise can cut yourrisk for chronic disease, since it lowers risk of type 2 diabetes andcolorectal cancer.You’ve alsoprobablyheard that exercise is good foryourheart—butexactlyhowgood,youmaywonder?Regularphysicalactivity helps lower blood pressure, increases your good cholesterol(HDL) and decreases bad cholesterol (LDL), allworking to lower yourrisk for heart disease. You can even feel the benefits of exercise rightdown to your bones, because weight bearing activities, like walking,dancingoraerobicshelpspreventosteoporosisbybuildingbonedensity.Need more encouragement to get moving? You can count on regularexercise to build flexibility, stamina and balance, helping to makeeverydaychoresjustalittleeasier.

HowMuchandWhatType?Theamountoftimeyouspendexercising,therateofexertion,andyourbodyweight all affect the amount of calories you burnwhileworkingout. The American College of Sports Medicine recommends 20–60minutes of moderate aerobic exercise, 3–5 times a week. And if youincludestrengthtraining(liftingweights)inyourroutineatleasttwiceaweek, you will build even more muscle and burn even more calories(andremember,yournewmuscleswillkeepbruningthosecaloriesevenwhen you sleep!) Of course, the more you work out, the more youburn…andthemoreyouburn,themoreyoucaneat!Aerobicexerciseisanykindofexercisethatgetsyourheartpumping.Lots of different types of activities can provide an aerobic work out.Biking,running,skiing,jumpingrope,rollerblading,walkingbrisklyanddancing all do the trick, as do stationary exercise machines like

treadmills,stair-steppersandrowingmachines.Youcanjoinagym,gooutsideandrun,rideabike,orputinanexercisevideoathome.It’snotwhatyoudo,orwhereyoudoitthatreallycounts—aslongasyougetmoving! If you’ve been inactive for a while, build up your activitygradually, starting atwherever you feel comfortable. Of course, beforeyou start any new exercise program, it’s wise to get your doctor’sapproval.Also keep in mind that lifestyle activities such as gardening, yardwork,washingyourcar,takingthestairs,andparkingfartherawayfromthestoresoyouhavefurthertowalkarealsohelpful.That’sbecauseanytimeyouincreaseactivity,youburncalories.Takeeverychanceyougetto increase your daily activity and you’ll see a big difference in yourweightlossefforts.

BURNBABYBURN!

Somephysicalactivitiesburnmorecalories thanothers.Beloware

theaveragenumberof caloriesa154-poundpersonwillburn,per

hour, for a variety of activities. (A lighter personwill burn fewer

calories;aheavierpersonwillburnmore.)

ModerateActivity CaloriesBurned

Hiking 370

Lightgardening/yardwork 330

Dancing 330

Golf(walkingandcarryingclubs) 330

Bicycling(lessthan10mph) 290

Walking(3.5mph) 280

Weightlifting(lightworkout) 220

Stretching 180

ModeratePhysicalActivityCaloriesBurnedperHour

VigorousActivity CaloriesBurned

Running/jogging 590

Bicycling(morethan10mph) 590

Swimming(slowfreestylelaps) 510

Aerobics 480

Walking(4.5mph) 460

Heavyyardwork 440

Weightlifting(vigorousworkout) 440

Basketball(vigorous) 440

VigorousPhysicalActivityCaloriesBurnedperHour

Source:Adaptedfromthe2005DietaryGuidelinesAdvisoryCommittee

Report

LOOKINGTOHIREAPERSONALTRAINER?CONSIDERTHIS…

TheDietPlannerrequiresanexperienced,dependable,committed

trainer—one that is on-time andprofessional. Theywant someone

that will help them set clear goals, define specific steps for

achievingthesegoals,andprovidethedetailsnecessarytoperform

their exercise work outs effectively. Diet Planners like to follow

plans that are “tried and true,” “doctor recommended,” and “time

tested.”Trainersthatpromotenew-fangledfadsholdlittleappealto

a Diet Planner, who expects consistency, reliability and tangible

measurementsofherprogress.Alittlerecognitiongoesalongway

for Diet Planners, whose secret dream-come-true just might be

receivinga“CertificateofSuccessfulCompletion.”

The Diet Player is attracted to power, style and sexiness in a

trainer. They want someone they can drool over and possibly

impress at the same time.Diet Players love to be pushed to their

limits and might even find it helpful when a trainer shouts

commandsduringaworkout.Iftheycanflirt,itincreasesthefun.

DietPlayerswantvarietyintheirworkoutsanddon’tmindworking

upasweatorbeing teased intoaction.A littlecompetition,either

with themselves or against someone else, some loud, motivating

music, and an action-packed environment helps to keep a Diet

Playerengaged.

The Diet Feeler is drawn to trainers that are compassionate,

empathetic, and non-judgmental. They want someone to inspire

them,sotheywouldreallyappreciateatrainerthathaspreviously

struggledwiththeirownweightorexercisechallenges.DietFeelers

want to be able to converse and connect during a work out, and

they like it when their trainer’s energy level is on par with or

slightly higher than their own. If a trainer’s energy level greatly

surpasses the Diet Feelers’, they can perceive the trainer as “too

intense,” aswell as “pushy”or “aggressive.”Diet Feelers aremost

comfortable when their trainer is friendly, accepts them for who

theyare,andencouragesthemtogoattheirownpace.

TheDietThinker seeksoutcredentialedprofessionals thathavea

background in nutrition and exercise science. The want someone

whocananswertheirquestions,andtheywanttobeconfidentthat

theanswerswillbebasedonfactual,well-researchedinformation.If

aDiet Thinker asks a question and the trainer does not know the

answer, the Diet Thinkerwill expect that the trainerwill provide

her with a credible web resource so she can look it up herself.

Because they have a keen sense of humor, Diet Thinkers also

appreciatesomeonewithwit.

PartThree:DebunkingDietMyths

Inthediet-obsessedworldweliveintoday,dietmythshaverunamok!Everydayanewdiet,pill,orbookpromisestobethelatestandgreatestweight loss fad, only to lead to to frustration and eventual failure forthousands.Dietmythsnotonly thwart yourweight loss goals; they canalsobe

downrightunhealthy.Here’swhatyouneedtoknowtoseparateweightlossfactfromfiction.

Myth:Dietpillscanhelpyouloseweight.

Truth:Thereisnosuchthingasaquick-fix,magicpillwhenitcomestoweight loss. Pills don’t teach you tomake long-term, healthy changesyoucanlivewith,andtheydon’tbuildfat-burningmuscle.Bottomline:saveyourmoney.

Myth:Foodcravingsindicateyourbodyneedssomething.

Truth: The reasonwe crave certain foods has never been scientificallyproven.While some experts think it could have something to dowithhormonalchanges,mostwomenjustcravethefoodstheyenjoyeating.Cravings can also be brought onby visual triggers (like seeing a juicy

burger on a commercial), sensory triggers (like smelling freshly bakedbread)orevenemotionaltriggers(likeangerorsadness).

Myth:Drasticallycuttingcalorieshelpsyouloseweight.

Truth:Actually,whenyoudon’teatenoughcalories,yousendyourbodyintostarvationmode.Theresult?Yourmetabolismslowsdownsoyour“starving” body canmaintain itsweight. It goeswithout saying that aslowmetabolismcertainlydoesn’thelpyouwhenyouaretryingtoloseweight!Thetrick is toreduceyourcaloriesenoughto loseweight,butnot so much that you negatively affect your metabolism or makeyourselfhungry.Formostactivefemales,acaloricintakeofabout1,600caloriesperdaywill induceahealthyweightlossofabouttwopoundsperweek.

Myth:Fatmakesyoufat.

Truth:Excesscaloriesmakeyoufat,andwhilefathasmorecaloriespergram (9 calories) than carbs and protein (4 calories), if you pack anextra2,000caloriesadayintoyourdietit’snotgoingtomatterifthosecaloriescomefrombutter,pastaorchicken.Thetruthis,fatneedstobeincluded in a healthy well-balanced diet, so, rather than eliminate itfromyourdiet,youshouldchoosethebesttypesoffatandenjoythemin moderation. These “good fats” include monounsaturated orpolyunsaturatedfatfoundinfoodslikeavocados,oilslikeolive,canola,corn, sunflowerand soyoils,nuts,andOmega-3 fatsderived from fishandflax.

Myth:Carbohydratesmakeyoufat.

Truth:Again,itisextracaloriesthatmakeyoufat.Itdoesnotmatterifthose calories come from carbs, fat, protein or alcohol—if you take intoo many calories, those calories will turn to fat. Instead of “cuttingcarbs,”reduceyourconsumptionofrefinedcarbsandloaduponwholegrains,fruitsandveggiesinstead.

Myth:Eatingjustonekindoffoodhelpsyoushedpounds.

Truth: Whether you’re talking about only eating grapefruit, cabbagesouporwhatevertheycallforinthelatestfad,theonlyreasonyouloseweightonthistypeofrestrictive,one-food-onlydietisbecauseofalackofcalories.Thistypeofrestrictiveeatingcan’tbesustainedinthelong-termand they can lead todangerousdeficiencies. In short, thesedietsnot only lack nutrients and variety—they also lack plain ol’ commonsense.

Myth:Eatingproteinandcarbsatdifferentmealswillhelpyouslimdown.

Truth:Theideahereisthatbecauseyourbodyusesdifferentenzymestodigestdifferent typesof foods, eatingcarbs (likeapotato)andprotein(suchasasteak)separatelywill improvedigestionandincreaseweightloss. Not true. Your digestive system is designed to handle lots ofdifferentfoodsat the same timeand there iszippo scientificproof thateatingcertainfoodsindividuallywillencourageweightloss.

Myth:Youhavetobreakasweatwhileexercisinginordertoburncalories.

Truth:Anytimethatyouincreaseactivity,youburncalories.True,youburnmore calories running on treadmill than justwalking around theblock,butyoualsoburnmorecaloriestakingawalkthansittingonthecouch. One of the easiest ways to burn more calories is to addmoreactivity to your daily routine. For example,walk or ride your bike towork,takethedogonlongerwalks,alwaysoptforthestairs,andparkafewblocksawayfromyourdestination.

Myth:Bodyfatcanbeturnedintomuscle.

Truth:Fatandmuscleare twodifferentanimals.Youburnfatandyoubuildmuscle,butthereisnomechanismthattransformsfatintomuscle.It’sjustnotpossible.

Myth:Faddietsworkforlong-termweightloss.

Truth: Fad diets, which usually promise speedy weight loss and insistyoucutoutcertainfoodsorevenentirefoodgroups,arenotlong-termsolutions.Notonlyaretheseunbalanceddietsunhealthy,dietersregainanyweightlostmoreoftenthennot.That’sbecausetemporarychangesdon’t equate to permanent losses. Research shows that a moderateweight loss of around2 twopoundsperweek throughhealthy, variedfood choices, physical activity, and permanent lifestyle solutionsincluding portion control, is the bestway to loseweight—and keep itoff.That’sbecausetemporarychangesdon’tequatetopermanentlosses.

Myth:Skippingmealshelpsyouloseweight.

Truth:Manypeoplethinkthatwhentheyskipmeals,theyeatlessfood,and therefore they lose more weight. But when you skip meals, yourmetabolismnotonlydrops,youalsotendtoovereatatyournextmeal.Soskippingmealsmayactuallymakeyougainweight.Studiesshowthatpeoplewhoeatbreakfast (themostcommonlyskippedmeal)aremoresuccessfulatweightlossthanfolkswhoditchtheirmorningmeal.

Myth:Eatinglateatnightwillmakeyougainweight.

Truth:The timeofday thatyoueat isnotnearlyas importantashowmuchyoueatandhowmuchyouburn.Itdoesn’tmatterifyoueatyourcaloriesinthemorningoratmidnight;ifyoueatexcesscaloriesatanytime theywill turn to fat. However, all things considered, it’s best toconsume your calories during the day, since that’s when your bodyneedsthefuel.

Myth:Caffeinespeedsupyourmetabolismandhelpsyoudroppounds.

Truth: Caffeine can temporarily speed up yourmetabolism for a shorttime,butnotenoughtocauseweightloss.

Myth:Foodslabeledas“low”or“light”arealwayslowincalories.

Truth:Often,thesefoodscontainotherflavor-enhancingingredientsthataddcalories.Somelow-fatandfat-freefoodsevenhaveasmanycaloriesas their full-fat versions. When you are watching your weight, thebottom line is calories, so be sure to flip that “diet” product over andinvestigatethenumbersbeforeyoudigin.

PartFour:Ready,Set,GOAL!

TheScooponBMI

If you’ve bought this book, it’s likely that you have already ponderedhowmuchweightyouwant to lose.Maybe it’s tenpounds;maybe it’s100. Regardless of howmuch you think you need to lose, before youbegin,takethetimetodetermineahealthyweightforyou.Onereliablesource is the BodyMass Index (BMI),which calculates an individual’sbodyfatbasedonheightandweight(seechartbelow).Basedonwhereyour results fall on the the BMI scale, a person may be classified asunderweight,normalweight,overweight,orobese.Like any calculated measurement, BMI does have limitations, but

whenusedasascreeningguidetogaugehealthriskrelatedtoweight,itis very effective. BMI is best used to determine a healthy weight forpeopleages19–70,andshouldn’tbeusedbywomenwhoarepregnantor nursing, competitive athletes, body builders, and chronically illpatients.Here’stheBMIbreakdown:

18.5orless Underweight

18.5to24.99 NormalWeight

25to29.99 Overweight

30to34.99 Obese(class1)

35to39.99 Obese(class2)

40orgreater MorbidlyObese

BODYWEIGHTINPOUNDSACCORDINGTOHEIGHTANDBODYMASSINDEX.

TakealookattheBMIcharttoseewhereyoufallonthescalebasedonyour current weight and height. If your BMI is 25 or above, losingweight will be an important step to improve your health and reduceyour riskofchronicdiseases.PeoplewithaBMIof25oraboveareatgreaterriskforhypertension,highcholesterol,type2diabetes,coronaryheartdisease,stroke,gallbladderdisease,osteoarthritis,sleepapneaandsometypesofcancer.

HowtoUseBMItoReachYourOwnPersonalGoal

Togettoyourweight lossdestination, ithelpstoknowwhereyouareheading. Before you start your weight loss plan, take a moment todetermineyourweightlossgoal.Start by establishing your long-termweight loss goal, or your targetweight.AhealthyweightforyouisonethatfallswithinaBMIof18.5–24.9.Thegoodnewsisthatyoudon’thavetoaimforaspecificnumber,butratherawide range.(forexample,apersonwho is5’5” tall iswithinahealthyweightrangeiftheyweighbetween114–144pounds.)Onceyou

have determined your BMI, youwill knowwhere you stand, and howmany pounds you need to lose to place you within a healthy weightrange.Youcanalsobaseyourtargetweightonadoctor’ssuggestionorapreviousdesirableweight. It’s reallyup toyouhowmuchyouwant tolose,butyouneedtokeepyourtargetweightreasonable.Andno,yourweight if youwerea supermodeloryourweightafter spending threemonthsonadesertedisland,arenotrealisticgoals!Once you have established your long-term targetweight goal, you’llneed to establish your short-term goal. Why?Well, while your targetweightmightseemabitoverwhelmingatfirst,yourshort-termgoal,orasI liketocall it,your“in-between”weight(amere5percentofyourcurrent weight), will seem completely attainable.And it is! Achievingyourshort-termgoalwillnotonlyhaveapositiveimpactonyourhealth,butalsoonyourstateofmind.Thiswillenableyoutogettoyourtargetweight,onemanageablegoalatatime.So,ifyourstartingweightis160pounds,your“in-between”weightis152pounds (youcalculate5percentof160 like this:160× .05=8;160-8=152).Onceyouaccomplishyourshort-termweightlossgoalof152pounds,yousimplysetanew“in-between”goal-weightof145.5pounds.(again,5percentofyourcurrentweight:152×.05=7.5,152-7.5=144.5).Youwillrepeatthispatternuntilyoureachyourtargetweight.Remember,youwillbelosingweightatahealthyrateofabouttwopoundsperweek,andyoushouldguesstimatethetimeitwilltakeyoutoreachyourin-betweenweightbasedonthattwopoundsperweekrate.Alsokeepinmindthatweekly(notdaily!)weighinsprovideabettergaugeofwhereyouareinthepoundsdepartment.Justbesuretoweighyourselfatthesametime(preferablyinthemorning),onthesamedayof the week, using the same scale. And for best results, try weighingyourselfinthebuff.Notethatthescaleisnottheonlywaytomeasureprogress: takebodymeasurementswithatapemeasure,testyourbodyfatpercentage,comparepersonalphotosovertime,andassessthefitofyourclothingtomonitoryourimprovements.IfyouareaDietFeelerorDietPlayer,youmaywant to simplypulloutyourskinny jeansor theclothesinyourclosetthatyouwouldliketogetbackintoandusethemtogaugeyourprogress.PlannersandThinkersusually fairwellwitha

focusonthescale.Ifyouhaveasetback,don’tthrowinthetowel!Gettingtoyourgoal

means keeping focused, bending when you need to bend, and gettingbackintothegamewhenyou’vehadawipeout.Use the guidance from your Diet Type chapter and the meals in

Chapter8 to help you build your eating plan, create your healthy lifeandloseweight.

DietPlanners—DietPlayers—DietFeelers—DietThinkers—

RESTAURANTRUNDOWN

Plentyofgreatmealoptionsaboundineatingestablishments;from

all-Americandinerstothemostexoticedibles,there’salwaysagood

dishchoiceavailableforyou.Thetipsbelowarejustwhatyouneed

tomakethebestchoiceswhenyouareawayfromhome.

GetInformedbyGoingOnline—Manyrestaurantsposttheirentire

menuplusnutritioninformationonline,makingiteasytomakean

informedchoice.

Have a Snack—With a snack in your stomach, you will be less

likely tooverindulgeonthe first thingthatyousee.Haveasmall,

balanced snack containing a little protein, fat and fiber (like one

sliceofwholegraintoastwithatablespoonofpeanutbutter)before

yougoouttoeat.

YourServer,YourFriend—Thinkofyourserverasyourlinktothe

kitchen; they can tell you how the food is prepared, suggest

healthier substitutions, and be your advocate for special requests

like“easyontheoil.”

ClueinwithKeyWords—Thedescriptiononthemenucantellyou

alotabouthowafoodisprepared.Words like“fried,”“battered,”

“crispy,”“augratin,”“scalloped,”and“creamed”usuallymeanbig-

time calories, plus trans or artery-clogging saturated fat. Instead,

look for healthy key words like “grilled,” “blackened,” “baked,”

“broiled”(butnotinbutter!),or“dryroasted.”

BantheBuffet—Itispossibletomakedecentchoicesonthebuffet,

but the temptation to overindulge on fat and calories (and to feel

you’re getting yourmoney’sworth) can get you into diet trouble.

The best solution is to stick to the regular menu, where the

limitationsonportionscansaveyouhundredsofcalories.

BeWaryofthe“DietMenu”—Inmanycases, thedietmenuisn’t

really“diet”atall.Lookcarefullyateachchoiceonthedietmenu,

andkeepanopenmindabouttherestofthemenu—youmayfind

thebestchoicesareintheothersections.

StartwithaSalad—Whetheryourmaindishwillbepizzaorpasta,

steakorseafood,startingwithagardensaladdressedwithalowfat

vinaigrette can fill you up with fiber and a healthy dose of

antioxidants…andleavesyouwith lessroomfor thehighercalorie

entrée.

Ask for a Low Fat Version—Many restaurants have low fat

versionsoftheregularthing(likemayo,sourcream,ormilk).Askif

your restaurant has healthier choices—you may be pleasantly

surprised!

Avoid Unnecessary Temptations—If the tortilla chips or

breadbasket that are automaticallybrought to your table sabotage

yourbestintentionsbeforethemealofficiallystarts,simplyaskyour

servertokeepitinthekitchen.

SticktoSimple—Themoreadishisdressedupandaddedto,the

morecaloriesandfatitusuallyhas.Takeaspecialtysandwich;what

makes it special? Probably a creamy, fat-laden “signature sauce”

topped with tangy cheese, sandwiched between slabs of buttery

bread.A simple turkey sandwichwith flavorfulmustardonwhole

wheatisamuchhealthierchoice(youcanaddavocado,a“friendly

fat,”orsomelow-fatcheeseforyourownversionofasandwichthat

istrulyspecial—inmorewaysthanone!).

You’retheBoss—Wantthegrilledchickenclub,butdon’tneedthe

bacon,cheeseandmayo,aswellastheaccompanyingfries?Order

yourmeal “yourway” by asking the server to hold off the things

you don’t want, or inquire about substitutions. Almost all

restaurantswillbemorethanhappytoaccommodateyourrequests.

Split itorSave it—Many restaurantmealsaregargantuan. Ifyou

noticethemealisbiggerthanyouneed(anditprobablyis)askyour

servertobringyouatakeoutcontainertodivideyourmealbefore

you dig in. You’ll have another meal tomorrow! Better yet, split

yourmealwithadiningcompanion.

GetSmartwithàlaCarte—Ifyoudon’tseeanentréeonthemenu

thatfitsyourspecifications,buildyourownfromthealacartmenu.

Shrimpcocktail,salad,andabakedpotatomakeasatisfyingmeal,

and may not be grouped together on the menu—but are listed

separatelyontheàlacartemenu.

The Best Call is Always Small—Aim to choose the smallest

portionswhenyoucan:apetitecutsteak,asmallicecreamcone,a

halfofasandwich.Diminutivemealportionscanbesupplemented

withhealthyextraslikeveggies,fruit,andbroth-basedsoups,while

smallportionsofdessertslikeicecreamcangiveyoutheflavoryou

cravewithoutblowingyourdiet.

PutitontheSide—Besureyouaskforsaucesanddressingsonthe

side,insteadofhavingthemaddedtoyourmealinthekitchen.You

cancontroltheamountyouuse,andenjoythenaturalflavorofthe

foodswithouthavingthemdrownedinextrafatandcalories.

YouDon’tHavetoDesertDessert—Ifyouwantsomethingsweet

towrapupyourmeal, askyour serverabout fresh fruitor sorbet.

Whensomethingsinfuliscallingyourname,shareitwithacouple

ofdiningcompanionstodistributethecaloricimpact.

ExpandyourKnowledge—Therearemanybooksavailableonthe

topicofhealthyeatinginrestaurants.And,bestofall,themoreyou

read,theeasieritwillbecomeforyoutomakesmartchoiceswhen

you’reout.BookslikeRestaurantConfidential,byMichaelJacobson

and Jayne Hurley or Eat This, Not That, by David Zinczenko are

greattitlestoexplore.

CHAPTER8TheMeals

InThisChapter…

400-CalorieBreakfasts450-CalorieLunches550-CalorieDinners150-CalorieSnacks100-CalorieCravingTamers

UsingtheguidancefromyourDietTypechapter,usethesemealstohelpyou build your eating plan, create your healthy life and lose weight.Combineyourpickswith regular exercise andyou’ll droppounds, feelsatisfied,enjoydeliciousfoods,andtrainyourselftoeatrightandcookhealthy—for life. Note: for a complete breakdown on the nutritionparametersofthesemeals,please.

DietPlanners—DietPlayers—DietFeelers—DietThinkers—

Thesetastyandeasy-to-preparemealswerecreatedbyTamaraGoldis(aDietFeeler).ThetalentedTamaraisnotonlyaregistereddietitian;sheisalso trained as a Chef with an A.A.S in Culinary Arts and a B.S. inCulinaryNutritionfromJohnson&WalesUniversity.Tamarastartedhercareer at Oxmoor House, the cookbook division of Southern Progress,where she tested and developed recipes forWeightWatchers,CookingLight andSouthern Living. Next she spent a few yearsworking at CSPI

creatingrecipesfortheNutritionActionHealthletter.Thesemeals use lots of fresh fruit andvegetables, leanproteins likechicken,turkey,andfish,high-fiberwholegrainsbreadsandcereals,andhealthy fats like avocado, olive oil, and canola oil. Using whatever isseasonalandavailable,feelfreetoswaplikefoods—mangoforbanana,pecans for almonds, chicken for turkey, etc.—and to create your ownmealsusingtheguidancebelow.Thepossibilitiesofcalorie-appropriate,deliciousandtastymealsarelimitless!Myfavoritego-toplacestolookfor recipes on the web are www.myrecipes.com andwww.epicurious.com.I’malsoalongtimesubscriberofCookingLightandmy favorite cookbooks include theEat, Shrink, and BeMerry by JanetPodleski and Greta Podleski and The Best Life Diet Cookbook by BobGreene.Thefollowingmealsareforoneserving—thatwayyoudon’thavetoworry about trying to divide the ingredients if you’re just cooking foryourself.But,ifyou’dlikeyourwholefamilytohavethesamethingfordinner, or you’re just cooking for you and a friend, it’s fairly easy todouble (or even triple and quadruple) the meals. Just double theamounts that are listed for each ingredient to make two servings (ormore).

400-CalorieBreakfasts

CreateYourOwnBreakfast:Whileanyrecipeorcombooffoodsthatprovidesaround400calorieswilldothetrick,tocreateabalanced400-caloriebreakfast simplyPickyourProtein (1portion for carb-lovers,2portions for protein-lovers), Pile on Produce (2 portions), Grab YourGrain (2 portions for carb lovers, 1 portion for protein-lovers), andFinishwithFat(1portion).(Seeportioninfo.)

BASILSCRAMBLE

Sauté¼cupeachchoppedportobellomushroomandredonionwith2tbsp.choppedredpepperinanonstickskilletcoatedwithcookingsprayuntiltender,about4minutes.Stirin1wholeeggand2eggwhitesandscramble until cooked through, about 3 minutes. Season with ⅛ tsp.

black pepper and 1 tsp. chopped fresh basil. Servewith 1 slicewholegraintoastspreadwith2tsp.transfreemargarineorlightbutter(suchasLandO’LakesLightButterwithCanolaOil),¾cupnonfatmilk,and1cupberries.

Calories:420

Protein:26g

Carbohydrate:53g

Fiber:9g

TotalFat:13g

SaturatedFat:3g

Cholesterol:215mg

Calcium:400mg

Sodium:500mg

Lower-Carb Option: Skip the toast and have 3 oz. lean turkey orchickensausage, leanmeat(suchasHormelNaturalChoice),orveggiesausage(suchasMorningstarFarmsVeggieSausagePatties).

CHOCOLATERASPBERRYSMOOTHIE

In a blender, combine 1½ cups light chocolate soymilk (such as SilkLight) with 1 cup raspberries (fresh or frozen), ½ cup vanilla lowfatyogurt and ¼ tsp. cinnamon. Blend until smooth. Serve with 1 slicewholegraintoastspreadwith1tsp.transfreemargarineorlightbutter(suchasLandO’LakesLightButterwithCanolaOil)and2tsp.raspberrypreserves.

Calories:410

Protein:20g

Carbohydrate:68g

Fiber:10g

TotalFat:8g

SaturatedFat:3g

Cholesterol:11mg

Calcium:700mg

Sodium:480mg

Lower-CarbOption:Skipthetoastandhave2tbsp.mixednuts.

RASPBERRYFRENCHTOAST

Whisk together1 egg,¼cupnonfatmilk,½ tsp. cinnamonand1 tsp.vanilla.Pourmixtureover2sliceswholegrainbread.Sautéinanonstickskillet coated with cooking spray 3–4 minutes on each side or untilgolden. Topwith 1 tbsp. maple syrup,½ cup fresh raspberries and 1tbsp.choppedpecans.Servewith½cuplowfatyogurt.

Calories:420

Protein:22g

Carbohydrate:62g

Fiber:13g

TotalFat:14g

SaturatedFat:3g

Cholesterol:220mg

Calcium:470mg

Sodium:340mg

Lower-CarbOption:Have justonepieceofFrench toastandanothertbsp.pecans.

YOGURTPARFAIT

Combine½cuphigh-fibercereal(suchasKashiHearttoHeart)with1tbsp.sliveredalmonds,¼cupmixeddriedfruit,and¼tsp.allspice.Topwith¾cupplainlowfatyogurt(suchasFageTotal0%orOikosGreek)mixedwith2tsp.honey.Servewithaclementine.

Calories:400

Protein:13g

Carbohydrate:63g

Fiber:9g

TotalFat:14g

SaturatedFat:1g

Cholesterol:5mg

Calcium:365mg

Sodium:310mg

Lower-Carb Option: Have just ¼ cup cereal and have 1 part skimcheesestick.

INSTANTOATMEALBREAKFAST

Cook 1 package of instant oatmeal (such as Quaker Simple HarvestMapleBrownSugarwithPecans)accordingtopackagedirections.Stirin¼cupchoppedapple,2tbsp.choppeddates,and1tbsp.pecans.Servewith½cuplowfatyogurtmixedwith¼cupberries.

Calories:400

Protein:13g

Carbohydrate:63g

Fiber:9g

TotalFat:14g

SaturatedFat:1g

Cholesterol:5mg

Calcium:365mg

Sodium:310mg

Lower-CarbOption:Skipthismeal.

COLDCEREALBREAKFAST

Combine 1 cup high-fiber cereal (such as Kashi Go Lean)with⅓ cupblueberries and 1½ tbsp. almonds. Topwith 1 cup nonfatmilk. Servewithaclementine.

Calories:390

Protein:27g

Carbohydrate:54g

Fiber:14g

TotalFat:13g

SaturatedFat:1g

Cholesterol:5mg

Calcium:438mg

Sodium:260mg

Lower-CarbOption:Have just½ cupof cereal and½cupmilk, andhave3oz. lean turkeyor chicken sausage, leanmeat (suchasHormelNaturalChoice), or veggie sausage (such asMorningstar FarmsVeggieSausagePatties).

PEACHBLACKBERRYSMOOTHIE

Inablender,combine1cupplainlowfatyogurt(suchasFageTotal0%orOikosGreek)with1cupfrozenpeaches,¼cupblackberries(freshorfrozen) and 1 tbsp.maple syrup. Servewith 1 slicewhole grain toastspread with 1 tsp. trans free margarine or light butter (such as LandO’LakesLightButterwithCanolaOil),sprinkledwith¼tsp.cinnamon.

Calories:410

Protein:17g

Carbohydrate:73g

Fiber:9g

TotalFat:8g

SaturatedFat:3g

Cholesterol:15mg

Calcium:505mg

Sodium:330mg

Lower-CarbOption:Skipthetoastandhave1part-skimcheesestick.

BANANASFOSTERWAFFLES

Toast2wholegrainwaffles.Toss together⅓cupslicedbanana,2 tsp.choppedpecans,and1tbsp.maplesyrup.Spoonoverwafflesandservewith1cupnonfatmilk.

Calories:410

Protein:17g

Carbohydrate:76g

Fiber:9g

TotalFat:10g

SaturatedFat:1g

Cholesterol:5mg

Calcium:390mg

Sodium:410mg

Lower-CarbOption:Skipthismeal.

WAFFLESWITHPEACHESANDHONEY

Toast2wholegrainwaffles.Inanonstickskillet,sauté1slicedpeachin1tsp.lightbutteruntiljusttender,about3minutes.Spoonoverwafflesandtopwith1tbsp.honeymixedwith¼tsp.allspice.Servewith1cuplightvanillasoymilk(suchasSilkLight).

Calories:400

Protein:17g

Carbohydrate:76g

Fiber:9g

TotalFat:7g

SaturatedFat:3g

Cholesterol:4mg

Calcium:375mg

Sodium:450mg

Lower-CarbOption:Skipthismeal.

VEGETABLEOMELET

Sauté¼ cup each slicedmushrooms and chopped redpepperswith½cupchoppedasparagus inanonstick skillet coatedwith cooking sprayuntiltender,about4minutes.Removevegetablesfromskilletandkeepwarm. In the same skillet, add 1 lightly beaten whole egg and 2 eggwhitesandcookuntil just firm(donotscramble).Spoonvegetablesontopofeggandsprinklewith2tbsp.reducedfatshreddedcheddarcheese(suchasCabot50%ReducedFat).Foldegginhalfandcookuntilcheeseismelted,1–2minutes.Servewith3oz.leanturkeyorchickensausage,leanham,orveggiesausage(suchasMorningstarFarmsVeggieSausagePatties)andasmallpieceoffruitsuchasaplumortangerine.

Calories:420

Protein:40g

Carbohydrate:39g

Fiber:12g

TotalFat:13g

SaturatedFat:3g

Cholesterol:217mg

Calcium:185mg

Sodium:700mg

Lower-CarbOption:Haveasis.

BERRYBANANASMOOTHIE

Combine1cuplowfatvanillayogurt,1slicedripebanana,½cupfrozenmixed berries, 2 tbsp.wheat germ, and¼ cup ice cubes in a blender.Blenduntilsmooth.Servewith1slicewholegraintoastspreadwith1½tsp. trans free margarine or light butter (such as Land O’Lakes LightButterwithCanolaOil).

Calories:400

Protein:20g

Carbohydrate:63g

Fiber:8g

TotalFat:11g

SaturatedFat:4g

Cholesterol:15mg

Calcium:490mg

Sodium:340mg

Lower-Carb Option: Skip the toast and have 3 oz. lean turkey orchickensausage, leanmeat(suchasHormelNaturalChoice),orveggiesausage(suchasMorningstarFarmsVeggieSausagePatties).

BREAKFASTBURRITO

Sauté ⅓ cup chopped red peppers and ¼ cup chopped onion in anonstick skillet coated with cooking spray until tender, about 2–3minutes.Add1 beatenwhole egg and1 eggwhite and scramble untilcooked through. Spoon into a whole wheat tortilla (around 120calories), and top with 2 tbsp. shredded reduced fat Colby Jack orcheddar cheese, 1 tbsp. salsa, and roll up. Serve with ½ cup cubedmangomixedwith½cuplowfatyogurt.

Calories:410

Protein:30g

Carbohydrate:55g

Fiber:9g

TotalFat:9g

SaturatedFat:4g

Cholesterol:224mg

Calcium:420mg

Sodium:600mg

Lower-CarbOption:Haveasis.

EGGSANDWICH

Fry 1 egg in a nonstick skillet coatedwith cooking spray. Serve on atoastedwholegrainEnglishmuffinstuffedwith1sliceprosciuttoorleanhamand¼ofaslicedavocado.Servewitha12oz.skimlatteand1cupcubedmelon.

Calories:420

Protein:26g

Carbohydrate:45g

Fiber:7g

TotalFat:15g

SaturatedFat:3g

Cholesterol:221mg

Calcium:560mg

Sodium:620mg

Lower-CarbOption:Haveasis.

BAGELANDSMOKEDSALMON

Spreada3-inchdiameterwholewheatbagel(suchasPepperidgeFarmMini)with1tbsp.lightvegetablecreamcheese.Topwitha1-oz.sliceofsmokedsalmon,2thinslicesredonionand1slicetomato.Servewith½cupplain lowfatyogurt(suchasFageTotal0%orOikosGreek)mixedwith1tbsp.honeyand⅓cupmixeddriedfruit.

Calories:400

Protein:18g

Carbohydrate:73g

Fiber:7g

TotalFat:6g

SaturatedFat:3g

Cholesterol:22mg

Calcium:365mg

Sodium:500mg

Lower-CarbOption:Skipthismeal.

STARBUCKSBREAKFAST

Mixtogether½cupdriedfruitwith2tbsp.ofroastedalmonds.PairwithaGrande(16oz.)skimlatte.

Calories:390

Protein:13g

Carbohydrate:55g

Fiber:8g

TotalFat:14g

SaturatedFat:3g

Cholesterol:17mg

Calcium:330mg

Sodium:120mg

Lower-CarbOption:Skipthismeal.

450-CalorieLunches

Create Your Own Lunch: While any recipe or combo of foods thatprovidesaround450calorieswilldothetrick,tocreateabalanced450-calorie lunch simply Pick your Protein (1 portion for carb-lovers, 2portions for protein-lovers), Pile on Produce (3 portions), Grab YourGrain (2 portions for carb lovers, 1 portion for protein-lovers), andFinishwithFat(1portion).(Seeportioninfo.)

SMOKEDSALMONSALAD

Combine3cupsmixedgreenswith¼cupthinlyslicedredonion,½cupgrape tomatoes, 1 chopped yellow or red pepper, and ½ cup slicedcucumber.Tosswith2tsp.oliveoilmixedwith1tbsp.balsamicvinegarand ⅛ tsp. freshly ground black pepper. Top with 3 oz. (about 2–3slices) smoked salmonand1 tbsp. crumbledgoat cheese.Servewith1cupberriesand1tbsp.almonds.

Calories:460

Protein:27g

Carbohydrate:44g

Fiber:11g

TotalFat:22g

SaturatedFat:5g

Cholesterol:26mg

Calcium:209mg

Sodium:750mg

Lower-CarbOption:Haveasis.

CHICKPEAANDCHICKENSALAD

Combine 1 cup roasted and chopped skinless, boneless chicken breast(suchasHormelNaturalChoiceCarvedChickenBreast),½cupdrainedand rinsed low sodium chickpeas (such as Goya Low Sodium),½ cuphalvedgrapetomatoes,2tbsp.choppedfreshbasil,and2tbsp.shreddedParmesancheese.Whisktogether2tbsp.whitewinevinegarwith1tsp.oliveoil,1tsp.Dijonmustard,1clovechoppedgarlicand⅛tsp.blackpepper.Drizzledressingoverchickenmixtureand2cupsmixedgreensandtosstocombine.

Calories:460

Protein:56g

Carbohydrate:30g

Fiber:11g

TotalFat:13g

SaturatedFat:4g

Cholesterol:126mg

Calcium:270mg

Sodium:430mg

Lower-CarbOption:Haveasis.

COBBSALAD

Combine½ cup roasted and chopped skinless, boneless chicken breast(such as Hormel Natural Choice Carved Chicken Breast) with 3 cupsbabyspinach,1tbsp.crumbledgoatcheese,1pieceofcrumbledbacon,¼of anavocadodiced,¼ cup chopped redonion, and¼cup cookedcornkernels.Whisktogether2tbsp.whitewinevinegarwith1tsp.oliveoil,1tsp.Dijonmustard,1clovechoppedgarlicand⅛tsp.blackpepperanddrizzleoversalad.Servewithasmallpieceoffruitsuchasaplumortangerine.

Calories:450

Protein:30g

Carbohydrate:37g

Fiber:9g

TotalFat:22g

SaturatedFat:5g

Cholesterol:67mg

Calcium:187mg

Sodium:320mg

Lower-CarbOption:Haveasis.

TUNAENGLISHMUFFINS

Combine 3 oz. albacore tuna packed in water (drained) with 2 tbsp.driedcranberries,1tbsp.choppedwalnuts,¼cupchoppedcelery,2tsp.lightmayonnaise (suchasHellmann’sLight)and1 tsp.Dijonmustard.Serveopen-facedonatoastedlightwholegrainEnglishmuffin(suchasThomas’ Light Multigrain) topped with 2 leafy green lettuce leaves.Servewith2cupsmixedgreens,½cupgrapeorcherrytomatoes,and½cupslicedcucumberswith10–15spraysspray-ablevinaigrette(suchasWishboneSaladSpritzers).

Calories:440

Protein:28g

Carbohydrate:50g

Fiber:12g

TotalFat:19g

SaturatedFat:2g

Cholesterol:36mg

Calcium:186mg

Sodium:620mg

Lower-CarbOption:Haveasis.

CHICKENBLT

Spread1tsp.lightmayonnaise(suchasHellmann’sLight)ononesliceoftoastedwhole grain bread. Topwith 3 oz. roasted and sliced skinless,bonelesschickenbreast(suchasHormelNaturalChoiceCarvedChickenBreast),1slicebacon,2slicestomato,and1cupmixedgreens.Topwithanotherslicetoastedwholegrainbread.Servewith½cuplowfatyogurtand½cupcubedmelon.

Calories:450

Protein:42g

Carbohydrate:45g

Fiber:7g

TotalFat:11g

SaturatedFat:4g

Cholesterol:88mg

Calcium:323mg

Sodium:610mg

Lower-CarbOption:Haveasis.

HUMMUSANDVEGETABLES

Stuffasmall(4to5-inch)wholewheatpita(around80calories)with⅓cup hummus,½ cup shredded carrots, 1 cup red pepper slices, 1 cupcucumberslices,and⅓anavocado.Servewithanorange.

Calories:440

Protein:12g

Carbohydrate:68g

Fiber:15g

TotalFat:15g

SaturatedFat:2g

Cholesterol:0mg

Calcium:142mg

Sodium:350mg

Lower-CarbOption:Skipthepitaanddipthevegetables in½cupofhummus.

WALDORFSALAD

Combine 1½ cup broccoli slaw (such as Mann’s), 1 cup roasted andchopped skinless, boneless chicken breast (such as Hormel NaturalChoice Carved Chicken Breast), 1 cup chopped Granny Smith apple(about1small),¼cuphalvedseedlessgrapes,1tbsp.choppedwalnuts,and1 tbsp. bleu cheese.Combine3 tbsp. plain lowfat yogurt (such asFageTotal0%orOikosGreek),mixedwith1tbsp.lemonjuice,and⅛tsp.blackpepper.Serveover2cupsmixedgreens.

Calories:460

Protein:51g

Carbohydrate:32g

Fiber:9g

TotalFat:16g

SaturatedFat:4g

Cholesterol:120mg

Calcium:315mg

Sodium:420mg

Lower-CarbOption:Haveasis.

AVOCADOVEGETABLEWRAP

Spreadawholewheattortilla(around120calories)with1tbsp.reducedfat vegetable cream cheese. Top with 1 cup fresh spinach, ⅓ cupchopped tomatoes, ¼ cup shredded carrots, ¼ sliced avocado, and 1tbsp.choppedKalamataolives.Drizzlewith1tbsp.balsamicvinegarand2tsp.choppedfreshbasil,androllup.Servewith½cupberriesand1tbsp.almonds.

Calories:440

Protein:14g

Carbohydrate:53g

Fiber:14g

TotalFat:21g

SaturatedFat:3g

Cholesterol:8mg

Calcium:160mg

Sodium:500mg

Lower-CarbOption:Haveasis.

VEGETABLEQUESADILLA

In a nonstick skillet, sauté¼ cup chopped onion and 3minced garlicclovesin1tsp.oliveoiluntiljusttender,about3minutes.Stirin½cupchopped broccoli florets and½ cup sliced mushrooms and cook untiltender, about 5minutes. Remove vegetables from pan. Coat the sameskilletwith cooking spray and lay awholewheat tortilla (around 120calories) in the skillet. Spoon vegetable mixture onto one half of thetortilla,andtopwith⅓cupshreddedreducedfatcheddarcheese(suchas Cabot 50%Reduced Fat). Fold the tortilla over the vegetables, andcookuntilbrowned,about4minutesperside.Topwith2tbsp.reducedfatsourcreamand2tbsp.salsa.Serve3cupsmixedgreenstossedwith½ cup grape tomatoes, ½ cup sliced red pepper, and ½ cup slicedcucumberwith 10–15 sprays spray-able vinaigrette (such asWishboneSaladSpritzers)andasmallpieceoffruitsuchasaplumortangerine.

Calories:450

Protein:24g

Carbohydrate:66g

Fiber:15g

TotalFat:13g

SaturatedFat:4g

Cholesterol:23mg

Calcium:415mg

Sodium:720mg

Lower-CarbOption:Skipthismeal.

ROASTEDBEETSALAD

Combine3cupsmixedgreenswith1choppedpear,1tbsp.bleucheese,1 tbsp. chopped walnuts, and 1 cup chopped cooked beets (such asMelissa’sBabyBeets,orroastyourownat425° forabout45minutes).Mix together 1 tbsp. orange juice with 1 tbsp. white wine vinegar, 1tbsp.choppedshallots,2tsp.canolaoiland⅛tsp.blackpepperandtosswith the salad. Serve with a whole wheat dinner roll (around 100calories)andasmallpieceoffruitsuchasaplumortangerine.

Calories:440

Protein:11g

Carbohydrate:67g

Fiber:13g

TotalFat:17g

SaturatedFat:5g

Cholesterol:25mg

Calcium:323mg

Sodium:510mg

Lower-Carb Option: Skip the roll and have 3 oz. cooked leanmeat,fish,shellfish,skinlesspoultryor6oz.tofu.

CARIBBEANCHICKENWRAP

Combine 3 oz. roasted and chopped skinless, boneless chicken breast(such as Hormel Natural Choice Carved Chicken Breast) with 2 tbsp.choppedredonion,2choppedgarliccloves,½cupcubedmango,¼cupdrainedandrinsedlowsodiumblackbeans(suchasGoyaLowSodium),apinchofredpepperflakes,and2tsp.choppedcilantro.Spoonintoawhole wheat tortilla (around 120 calories) and roll up. Serve with 2tbsp. roastedmacadamianuts and2 cups ofmixed greenswith10–15spraysspray-ablevinaigrette(suchasWishboneSaladSpritzers).

Calories:450

Protein:25g

Carbohydrate:58g

Fiber:15g

TotalFat:15g

SaturatedFat:2g

Cholesterol:35mg

Calcium:138mg

Sodium:600mg

Lower-CarbOption:Skipthetortilla,haveanother3oz.chicken,andservethechickensaladonthemixedgreens.

MEDITERRANEANCOUSCOUS

Combine¾ cup cookedwholewheat couscouswith½ cup rinsed anddrainedlowsodiumcanellinibeans(suchasGoyaLowSodium),¼cupchopped redonion,½cuphalvedgrape tomatoes, and¼cup canned,marinatedartichokehearts.Drizzlewith3tbsp.lemonjuice,1tsp.oliveoil,2tbsp.choppedfreshbasiland2tbsp.crumbledfetacheese.Seasonwithfreshlygroundpepperandasprinkleofseasalt.Servewithasmallpieceoffruitsuchasaplumortangerine.

Calories:440

Protein:19g

Carbohydrate:77g

Fiber:19g

TotalFat:13g

SaturatedFat:4g

Cholesterol:16mg

Calcium:227mg

Sodium:460mg

Lower-CarbOption:Havejust⅓cupcouscousandhave3oz.cookedleanmeat,fish,shellfish,skinlesspoultryor6oz.tofu.

QUICKTORTELLINI

Sauté 2 chopped garlic cloves, 1 cup sliced portobellomushrooms,¾cup halved cherry tomatoes, and ½ cup (frozen, thawed) peas in anonstickskilletcoatedwithcookingsprayuntilmushroomsare tender,about5minutes.Add2cupsfreshspinachandsautéuntilwilted,about1–2 minutes. Toss with 1 cup cooked fresh cheese tortellini (such asBuitoni 3-Cheese) and topwith 3 tbsp. grated Parmesan cheese and 1tbsp.pinenuts.Seasonwithfreshlygroundpepperandasprinkleofseasalt. Serve with 2 cups mixed greens with 10–15 sprays spray-ablevinaigrette(suchasWishboneSaladSpritzers).

Calories:460

Protein:28g

Carbohydrate:56g

Fiber:13g

TotalFat:17g

SaturatedFat:5g

Cholesterol:47mg

Calcium:383mg

Sodium:600mg

Lower-CarbOption:Havejust⅓cuptortelliniandhave3oz.cookedleanmeat,fish,shellfish,skinlesspoultryor6oz.tofu.

FROZENMEALLUNCH

Cook onewhole grain frozen entrée of your choice (with around 250caloriesandatleast3gramsoffiber—suchasLeanCuisineSpaCuisine).Servewith1cupcubedmelonandasaladwith3cupsbabylettuce,½cupsugarsnappeas,½cupshreddedcarrotsmixedwith2tsp.sesameoil,andasplashofwhitewinevinegar.

Calories:450

Protein:24g

Carbohydrate:60g

Fiber:13g

TotalFat:14g

SaturatedFat:2g

Cholesterol:40mg

Calcium:214mg

Sodium:650mg

Lower-CarbOption:Skipthismeal.

SUSHILUNCH

Combine8piecesfishandvegetablesushiroll(suchassalmonortunaandcucumber,orCaliforniaroll)with1cupcookededamame(inpod—½cupshelled).Servewithanorange.

Calories:470

Protein:25g

Carbohydrate:83g

Fiber:9g

TotalFat:5g

SaturatedFat:1g

Cholesterol:15mg

Calcium:135mg

Sodium:450mg

Lower-CarbOption: Have just 4 pieces of the sushi roll and have 5piecessashimi.

550-CalorieDinners

Create Your Own Dinner: While any recipe or combo of foods thatprovidesaround550calorieswilldothetrick,tocreateabalanced550-calorie dinner simply Pick your Protein (1 portion for carb-lovers, 2portions for protein-lovers), Pile on Produce (3 portions), Grab YourGrain (2 portions for carb lovers, 1 portion for protein-lovers), andFinishwithFat(2portions).(Seeportioninfo.)

SAUCYCHICKENWITHPASTA

Sauté¼cupchoppedonionwith3choppedgarlicclovesinanonstickskillet coated with cooking spray until soft, about 3 minutes. Add 1chopped skinless, boneless chicken thighs, ½ cup canned, choppedtomatoeswithbasil(suchasMuirGlen),and½tsp.blackpepper.Coverandsimmer10minutesoruntilchickeniscookedthrough.Spoonover1cup cookedwholewheat or whole grain pasta (such as BarillaWholeGrain)andtopwith1tbsp.gratedParmesancheeseand1tbsp.choppedfreshbasil.Seasonwithfreshlygroundpepperandasprinkleofseasalt.Servewith2cupsmixedgreens,½cupgrapetomatoesand1tbsp.pinesnutswith10–15sprays spray-ablevinaigrette (suchasWishboneSaladSpritzers).

Calories:560

Protein:35g

Carbohydrate:67g

Fiber:10g

TotalFat:18g

SaturatedFat:3g

Cholesterol:63mg

Calcium:191mg

Sodium:730mg

Lower-Carb Option: Have just ½ cup of pasta and have anotherchickenthigh.

BROILEDFISHWITHMANGOSALSA

Season 6 oz. orange roughy fillet (or other firm white fish such ashalibutorbass)with⅛tsp.eachgarlicpowder,salt,blackpepper,andcumin.Broil or grill 10minutes or until fish flakes easilywith a fork.Combine½ cup dicedmangowith 2 tbsp. chopped red onion, 1 tbsp.choppedredpepper,1choppedgarlicclove,2tsp.choppedcilantro,2tbsp.limejuice,and⅛tsp.hotsauce.Spoonoverfishandserveontopof1cupcookedbrownrice(suchasUncleBen’sReadyRice)and½cupeachslicedzucchiniandsummersquashsauteedin2tsp.oliveoil.

Calories:560

Protein:47g

Carbohydrate:66g

Fiber:8g

TotalFat:13g

SaturatedFat:2g

Cholesterol:136mg

Calcium:88mg

Sodium:450mg

Lower-Carb Option: Have just ½ cup cooked brown rice and haveanother2ouncesoffish.

SPICEDSALMONFILLET

Ruba6oz.salmonfilletwith2tsp.brownsugar,1tsp.Dijonmustard,½tsp.eachcumin,coriander,andgarlicpowder,and⅛tsp.salt.Drizzlewith 2 tsp. lemon juice and grill or broil 10–15minutes or until fishflakeseasilywithafork.Topwith2tbsp.choppedgreenonions.Serveover1cupwholewheatcouscousandwith½cupssteamedsugarsnappeas,andfordessert½cupofraspberries.

Calories:550

Protein:44g

Carbohydrate:66g

Fiber:12g

TotalFat:12g

SaturatedFat:2g

Cholesterol:94mg

Calcium:118mg

Sodium:500mg

Lower-CarbOption:Havejust½cupcouscousandhaveanother2oz.ofsalmon.

SHRIMPWITHYOGURTSAUCE

Inamediumskillet coatedwith cooking spray, sauté5oz.peeledanddeveined shrimpand1 tbsp. chopped shallots in1 tbsp.oliveoiluntilcooked through and opaque, about 3–4 minutes. In a small bowl,combine¼cupplainlowfatyogurt(suchasFageTotal0%)with1tbsp.lemon juice, 1 tsp. honey, 1 tsp. curry powder, ¼ tsp. each cumin,coriander, and cayenne pepper, and ⅛ tsp. salt. Drizzle yogurt sauceovershrimpandtosswith1½cupssteamedcauliflowerandtopwith2tbsp. chopped green onions. Seasonwith freshly ground pepper and asprinkleofseasalt.Serveover1cupcookedwholewheatcouscous.

Calories:550

Protein:43g

Carbohydrate:65g

Fiber:14g

TotalFat:12g

SaturatedFat:2g

Cholesterol:93mg

Calcium:118mg

Sodium:500mg

Lower-Carb Option: Have just ½ cup couscous and have 2 tbsp.peanuts.

SKILLETJAMBALAYA

Inalargenonstickskilletcoatedwithcookingspray,sauté½cupeachdicedgreenpepperandonion,and1choppedcelerystalkin1tsp.oliveoiluntiljusttender,about3minutes.Add1choppedgarlicclove,1cupslicedzucchini,and1smallchoppedredpepperandsauté3–4minutes.Stirin2oz.diced,cookedturkeysausage,½cupcanneddicedtomatoes(suchasMuirGlen),¼tsp.Cajunseasoning(suchasMcCormick),and⅛tsp. cayenne pepper and simmer 5minutes. Add 1 cup cooked brownriceandcook for1minuteoruntilheated through.Servewith2cupsmixedgreenstossedwith2tsp.oliveoilasplashofwhitewinevinegar.

Calories:542

Protein:21g

Carbohydrate:78g

Fiber:12g

TotalFat:18g

SaturatedFat:3g

Cholesterol:33mg

Calcium:162mg

Sodium:860mg

Lower-Carb Option: Have just ½ cup rice and have another 2 oz.turkeysausage.

ROSEMARYPORKWITHAPPLES

Season4oz.porktenderloinwith½tsp.rosemarygarlicseasoning(suchas Spice Island Adjustable Grinders). Broil for 10–12minutes or untilcooked through. Sauté 1 sliced Granny Smith apple in ½ tbsp. lightbutterfor2minutes.Stirin¼tsp.cinnamonand2tsp.honey,andcook1minute.Toss3cupsbroccolislaw(suchasMann’s)with1slicedredpepper,1choppedgarlicclove,3 tbsp.cidervinegar,2 tsp.canolaoil,

and⅛tsp.eachsaltandblackpepper.Servewith½cupsteamedgreenbeans.

Calories:540

Protein:41g

Carbohydrate:56g

Fiber:15g

TotalFat:19g

SaturatedFat:5g

Cholesterol:96mg

Calcium:190mg

Sodium:610mg

Lower-CarbOption:Haveasis.

HERBEDCHICKENSALAD

Slicea6oz.skinless,bonelesschickenbreastintostrips.Tosswith1tsp.oliveoil,1tsp.choppedfreshrosemary(or¼tsp.dried)and1choppedgarlic clove. Broil or grill until cooked through, about 8–10 minutes.Combine 3 cups mixed greens with ½ cup chopped tomatoes, ½ cupslicedcucumber,½aGrannySmithapple,chopped,and2tbsp.sliveredalmonds. Top with the chicken and 2 tbsp. crumbled goat cheese.Combine2tsp.oliveoilwith2tbsp.redwinevinegar,⅛tsp.eachsaltandpepper,anddrizzleoversalad.

Calories:560

Protein:53g

Carbohydrate:22g

Fiber:8g

TotalFat:29g

SaturatedFat:7g

Cholesterol:120mg

Calcium:278mg

Sodium:530mg

Lower-CarbOption:Haveasis.

SHRIMPANDASPARAGUSPASTA

Inamediumpan,sauté6oz.peeledanddeveinedshrimpin2tsp.oliveoilwith2choppedgarliccloves,and¼tsp. freshgroundblackpepperuntil almost cooked through, about 3 minutes. Add ¼ lb. asparagusspearscut into1-inchpieces(about½cups)cookinguntilasparagus istender (about 3 minutes). Stir in 1 tsp. chopped fresh thyme, 1 tbsp.chopped prosciutto, and 2 tbsp. fresh lemon juice. Mix with ½ cupcookedwholewheatorwholegrainpasta(suchasBarillaWholeGrain)andseasonwithfreshlygroundpepperandasprinkleofseasalt.Servewith½cupcubedhoney-dewmelon.

Calories:540

Protein:49g

Carbohydrate:53g

Fiber:10g

TotalFat:15g

SaturatedFat:2g

Cholesterol:268mg

Calcium:158mg

Sodium:650mg

Lower-CarbOption:Haveasis.

BURGERANDFRIES

Season 4 oz. ground turkey with ½ tsp. garlic powder, ½ tsp. onionpowder,1tsp.Worcestershiresauceand¼tsp.blackpepper.Formintopattyandbroilorgrilluntilcookedthrough,about7–10minutes.ServeturkeyburgeronatoastedwholewheatKaiserroll(around200calories—such as Pepperidge Farms Soft Whole Wheat Kaiser) with 1 tbsp.mustard, 1 slice each tomato, Vidalia onion, and reduced fat Swisscheese.Servewith3oz.bakedsweetpotatoFrenchfries(suchasAlexia)and2cupsmixedgreensand½cupgrapetomatoestoppedwith10–15

spraysspray-ablevinaigrette(suchasWishboneSaladSpritzers).

Calories:540

Protein:42g

Carbohydrate:60g

Fiber:9g

TotalFat:15g

SaturatedFat:5g

Cholesterol:100mg

Calcium:408mg

Sodium:800mg

Lower-CarbOption:Haveanother3oz.ground turkeyandserve theburgeropen-facedonjust½oftheroll.

TOMATOMUSHROOMPASTA

Sauté 1 cup each chopped tomatoes, Portobello mushrooms, andzucchiniwith2choppedgarliccloves,apinchofsaltand¼tsp.pepperinamediumskilletcoatedwithcookingsprayuntiltender.Add½cuprinsed and drained low sodium canellini beans (such as Goya LowSodium) and cookuntil heated through, about 3minutes. Tosswith 1cup cooked whole wheat or whole grain rotini pasta (such as BarillaWhole Grain) and sprinkle with 1 tablespoons bleu cheese (such asgorgonzola). Season with freshly ground pepper and a sprinkle of seasalt. Servewith 2 cupsmixed greens toppedwith 10–15 sprays spray-ablevinaigrette(suchasWishboneSaladSpritzers).

Calories:560

Protein:32g

Carbohydrate:98g

Fiber:22g

TotalFat:8g

SaturatedFat:3g

Cholesterol:11mg

Calcium:313mg

Sodium:670mg

Lower-CarbOption:Have just½cuppasta andhaveanother¼cupbeans.

MEDITERRANEANCHICKEN

Inamediumskilletcoatedwithcookingspray,cook2choppedskinless,bonelesschickenthighsuntilcookedthrough,about10minutes.Add½cup canned, drained and chopped artichoke hearts, ¼ cup choppedtomatoes, 1 tbsp. chopped Kalamata olives, and cook until warmedthrough.Topwith1 tbsp. fetacheeseand2 tbsp.choppedbasil.Serveover ¾ cup cooked whole wheat couscous and season with freshlygroundpepperandasprinkleofseasalt.Servewith1cuparugulamixedwith¼anavocadoand1tbsp.thinlyslicedredoniontoppedwith5–10spraysspray-ablevinaigrette(suchasWishboneSaladSpritzers).

Calories:560

Protein:41g

Carbohydrate:48g

Fiber:11g

TotalFat:25g

SaturatedFat:7g

Cholesterol:140mg

Calcium:266mg

Sodium:750mg

Lower-CarbOption:Haveasis.

SCALLOPSWITHPASTA

Inamediumskillet, sear5oz. scallops seasonedwith⅛ tsp.each saltandpepperin1tbsp.oliveoiluntiljustbrowned.Add¼cupdrywhitewine,3cloveschoppedgarlic,1 tsp. capers (orchoppedgreenolives).Cook3minutes or until scallops are cooked through. Tosswith 1 cup

wholewheatorwholegrainfettuccini(suchasBarillaWholeGrain),1tbsp.freshthymeand1cupsummersquashsauteedinanonstickskilletcoated with cooking spray. Season with freshly ground pepper and asprinkleofseasalt.Servewith2cupsmixedgreenstoppedwith10–15spraysspray-ablevinaigrette(suchasWishboneSaladSpritzers).

Calories:550

Protein:35g

Carbohydrate:57g

Fiber:10g

TotalFat:18g

SaturatedFat:2g

Cholesterol:47mg

Calcium:126mg

Sodium:730mg

Lower-Carb Option: Have just ½ cup pasta and have another 3 oz.scallops.

SEAREDASIANTUNA

Sprinklea4oz.tunasteakwith½tsp.blackpepperand1tbsp.sesameseeds.Inanonstickpancoatedwithcookingspray,searthetunafor2–3minutes on each side. Remove from pan. Sauté 1 cup broccoli, 1 cupsugarsnappeas,and½cupslicesredpepperin2tsp.sesameoiluntiljusttender.Tosswith1tbsp.litesoysauceand¼tsp.redpepperflakes.Servewith¾cupcookedbrownrice(suchasUncleBen’sReadyRice).

Calories:550

Protein:38g

Carbohydrate:48g

Fiber:9g

TotalFat:23g

SaturatedFat:3g

Cholesterol:45mg

Calcium:150mg

Sodium:700mg

Lower-CarbOption:Haveasis.

SIMPLEROASTEDCHICKEN

Coata4oz.skinless,bonelesschickenbreastin1choppedgarliccloveand¼ tsp. rosemary garlic seasoning (such as Spice IslandAdjustableGrinders).Roastat400°for15to20minutesoruntilchickeniscookedthrough.Servewith1cupbroccoliand1cupsugarsnappeassautéedin1tbsp.oliveoil,1wholewheatdinnerroll(around100calories),andanapple.

Calories:540

Protein:43g

Carbohydrate:49g

Fiber:10g

TotalFat:20g

SaturatedFat:3g

Cholesterol:96mg

Calcium:139mg

Sodium:360mg

Lower-CarbOption:Haveasis.

SIMPLEROASTEDSALMON

Ruba5oz. salmon filletwith1choppedgarlic cloveand⅛ tsp. eachsaltandpepper.Drizzlewith1tbsp.lemonjuiceandroastat400°for15minutes or until salmon is cooked through. Serve with 2 cups babyspinachsautéedin1tsp.oliveoilandtoppedwith1tbsp.pinenuts,1wholewheatdinnerroll(around100calories),andapeach.

Calories:540

Protein:36g

Carbohydrate:30g

Fiber:6

TotalFat:31g

SaturatedFat:5g

Cholesterol:84mg

Calcium:122mg

Sodium:270mg

Lower-CarbOption:Haveasis.CreateYourOwnSnack:Whileanysnack(fruit,veggies,nuts,afiber-rich bar, whole grain crackers, whole grain cereal, etc.) that providesaround 150 calorieswill do the trick, a calcium-rich pick is your bestbet. Until 50 years of age women need a daily dose of 1,000 mg ofcalcium, and from 51 on, 1,200 mg. This bone-building mineral isessentialforgoodhealthandunfortunatelymostwomencomeupshortin reaching their daily needs. The 150-calorie snacks below providebetween200to300mgofcalcium.This,alongwiththecalciuminyourmealsshouldgetyouclosetoyourdailycalciumneeds,however,toplayitsafeIsuggestyoutakeamultithatprovidesaround200mgofcalcium(ifyouare51oroveryou’llneedtotakeacalciumsupplementwith200-500mgofcalciuminadditiontoyourmulti.)

1slicedpearwith1oz.reducedfatcheese1slicedapplewith1oz.reducedfatcheese1cupoflightchocolatesoymilkwith1cupofraspberries1cupoflightvanillasoymilkwith1slicedpeach½cuplowfatyogurttoppedwith1tbsp.choppedpistachiosand1tsp.honey1 sliced apple dipped in ½ cup nonfat ricotta sprinkled withcinnamon1cupofwholestrawberriesdippedin½cupnonfatricottadrizzledwith1tsp.honey½ cup lowfat yogurt mixed with 1 tbsp. dried fruit and 1 tbspsliveredalmonds

½cuplowfatyogurtwithfruit(1cupofberriesor1mediumsizedfruitlikeanapple,anorangeorbanana)StarbucksGrandeSkinnyLatte(anyflavor)(orany16oz.lattewithnonfatmilk)4reducedfatTriscuitscrackerswithand1oz.reducedfatcheeseFruitySmoothie:blend¾cupcalcium-fortifiedorangejuice,½cupstrawberries,½smallbanana,and¼cupiceuntilcombinedCreamy Smoothie: blend ¾ cup vanilla soy milk, ½ cup eachblueberriesandraspberriesuntilcombinedVeggieDip:½cupplainlowfatyogurtmixedwith1tsp.lemonjuiceand¼tsp. freshmint servedwith1½cups slicedveggies, suchascarrots,redpepper,andcucumber1oz.reducedfatcheeseand1cupgrapes1cupfatfreemilkand4smallgrahamcrackersquares

100-CalorieCravingTamers

Feel like snacking on chips? Go for it. Craving chocolate? Dig in.Dreaming of ice cream?Help yourself. Craving Tamers help you keepyour food cravings in check by simply slimmingdown the portions.A100-calorieCravingTamerofanythingyouwantwillgiveyouthetasteyoucrave,butwithoutthedamage.IfyouwanttosaveupyourCravingTamercaloriesandhavearound200calorieseveryotherday,orhaveall700caloriesonedayoftheweek,that’sfinetoo.Or,ifyouwanttocutcaloriesabitmoreandskipthemaltogether,thatworksaswell.

SkinnyCowSkinnyDipperorFatFreeFudgeBarA100-caloriepackofanythingEdy’sFrozenFruitBar1slicedappledippedinatbsp.ofcaramelorbutterscotch1cupofberriestoppedwith4tbsp.offatfreeReddi-Wip3gingersnaps½cupofsorbet

½cupoflowfaticecreamorfrozenyogurt4Hershey’sKisses4miniThreeMusketeers2Hershey’sMiniatures2MiniatureReese’sPeanutButterCups2oz.VitaMuffin1fatfreepuddingcup10bakedtortillachipswith¼cupsalsa3handfulsofunbutteredpopcorn1 slice Pepperidge Farm Raisin Cinnamon Swirl Bread with 1 tsplightbutter1cupofslicedstrawberriestoppedwith1tbsp.fatfreehotfudge12oz.lightbeerora5oz.glassofwine

Formoregoodfoodfindsandextrahelpnavigatingthesupermarket

aisles,checkoutwww.grocerycartmakeover.com.

ClosingThoughts…

Heather…

I’mnotgoingtopretendthateverythingyouneedfortherestofyourhealthylifecanbesqueezedintoonebook.Thefactistherearelotsofothersuperhelpfulresourcesouttherethatcanhelpyoustayontopofyourhealthgame.Therearehealthy-livingmagazinesandnutritionnewsletters(IthinktheNutritionActionHealthletterisamust-haveforanyone concerned about their health), e-newsletters (I love theinvaluable product reviews in the fun, free e-newsletter from thewww.hungry-girl.com), restaurants helpers (my favs are the booksRestaurantConfidentialbyMichaelF.JacobsonandJayneHurleyandEat This, Not That by David Zinczenko and Matt Goulding, grocerystoreguides (TheGroceryCartMakeover, createdbyyours truly,willhelp you fill your cart with the best choices—www.GroceryCartMakeover.com), exercise books (Get With theProgram by Bob Greene andBob Greene’s Total BodyMakeover) andtonsofhealthycookbooksandmagazines.However, this book is a sure-fire way to help you understand

yourself,andinturnunderstandthebestwaysforyoutoshakethoseextrapoundsandstartlivingahappierandhealthierlife!Unlikeother“diet” books that ask you to change who you are and follow theirplan,What’sYourDietTypeexplainshowyoucanworkwithyourownuniquestrengthsandweaknesses to loseweightand feelbetter foralifetime.

Ed…

Overthepast18yearsofmedicalpracticeIhaveseendietscome,andI’veseendietsgo.Someofthesedietsweremedicallysound(whateverthatmeans!) and somenot somuch.The thing is, all dietswork forsomeof thepeoplesomeof the time. I’venotcomeacrossaspecific

dietthatworksforallpeopleallofthetime.Thistellsmeonething;eithermedical science hasn’t found the one “secret” diet thatworksforeveryone—ormore likely, thesecret truly ismatchingthepersonwiththedietthatwillworkforthem.Hereinliesthemagicofthisbook.You, the reader, have your own particular likes and dislikes and Ithink (my personal opinion) that the diet industry is somewhatarrogantstatingthatyoumustfityourlifearoundtheirdiet.Perhapsabetterapproachwouldbetofindadietthatfitsaroundyourlife.Youareunique as your fingerprint.Howcanyoumake sure yourdiet istoo?Readingandapplyingtheconceptsinthisbookisagreatwaytostart.Ihaveseenpatientswithseemingly“incurable”conditionsrecoverfully. I have observed individuals that have been told that theywillhave to take medicine for the rest of their lives get off theirmedications and thrive. I havewitnessed people thatwere told thattheywouldneverwalkagaingoontorunmarathons.Ihavehadthejoyofmeetingpeoplethathave“triedandfailedeverydiet”tapintothe strengths of theirDietType and achieve theirweight goals. Thehuman spirit—once ignited—is the strongest force in the universe. Iencourage you to light your spirit, ignite your passion, and engageyourunstoppabledetermination.Onceyoudo, the future isyours toshape.Ilookforwardtohearingyoursuccessstoriesasyoufollowthepath that is right for you. As Frank Sinatra once sang, “I did itmyway…”

Mary…

This ismore thanadietbook. It isadelightfullydeliciousguide forfollowingyourpersonalitytotheweightyoulove.Onceyouconsumeand digest the information and concepts in this book, you’ll have agreaterunderstandingaboutwhatmakesyou tick. Itencouragesyougettoknowandexpressyourselfinwaysyoumayhaveneverthoughtof before. In the days, weeks and months to come, you will morereadilynoticewhetheryourvalues,needsand joysarebeingmetorexpressed ways that bring you true satisfaction and happiness. Themore you recognize and follow the flow of your personality and

unique body rhythms (instead of fighting your nature and stuffingyour urges) the better you will feel. The better you feel, the moreautomaticallyyou’llbegintofindandimplementmoreresourcefulandgratifyingwaystoreplaceprevioushabits.Insteadofmindlesslyeatingor constantly worrying about calories or fat grams, you’ll find thatyourmind and thoughts aremore freed up to concentrate on otherendeavorsandyourenergywillincrease.Asyoucontinuetouncoveranddiscovermoreaboutyourselfyou’ll

realize that the best way to achieve andmaintain a healthyweightthatisRIGHTFORYOUistoenjoyfoodsthatenlivenyourwell-beingandprovidevitalityandenrichment.Youwillpaymoreattention toand appreciate opportunities to move your body and feel thedifference it makes when activity is a part of your daily life-likebreathing-automaticandlifesustaining.Imagineyourselfatyouridealweight,enjoyinglife,feelinggood,havinggreatenergyforthethingsthatyouvaluemost.Keepthispictureinyourmindandactasifitistrulyarealityrightnow.Beforeyourealize it, thatmentalpicture—whenalignedwithyourtruenature(notwhatyouthinkyoushouldorshouldn’t do, be, or look like) comes into focus and form.What is ityouwillbedoingwiththeextratimeyouhavethatusedtobespentworryingaboutyourweight?Havefunexploring,learningandtryingout new ways of expressing your personality. If you dive inwholeheartedly,Ipromiseitwillbearealadventure!

AbouttheAuthors

HeatherK.Jones,R.D.HeatherJonesreceivedherBachelorofSciencefromtheUniversity of Maryland and has been a RegisteredDietitian (R.D.) andweight-loss counselor for over tenyears. An accomplished freelance journalist, Ms. Joneshas been published in many of the nation’s leadinghealthy-living magazines and publications, includingSELFandFitnessMagazine.SheisanutritionconsultantforBobGreene’sTheBestLifeDiet,andtheauthorofTheGroceryCartMakeover(www.GroceryCartMakeover.com).

Mary Miscisin Mary Miscisin received her M.S. inFitnessandWellnessManagementandisanexpertonpsychology and personality with over 20 years ofexperience facilitating employee wellness programs.She is a certified MBTI® administrator, a TrueColors© trainer, and the author ofShowingOur TrueColors, a guide used around the world forunderstanding and applying the concepts of

personalitystyles.

EdRedard,M.D.

EdRedard,M.D.receivedhismedicaldegreefromU.C.Davisandhasbeen a Family Practice Physician for over 18 years. As a certified

MBTI®administratorandaTrueColors©trainer,heisexpertly skilled in combining the Personality Theorywithmodernmedicinetoguidepatientstohealthandwellness.

TextCopyright©2009HeatherK.Jones,R.D.Copyright©2009byRithyLonNopartofthisbookmaybereproduced,storedinaretrievalsystem,ortransmitted,inanyformorbyanymeans,electronicorotherwise,withoutwritten

permissionfromthePublisher.HatherleighPressiscommittedtopreservingandprotectingthenaturalresourcesoftheEarth.Environmentallyresponsibleandsustainablepracticesareembracedwithinthecompany’s

missionstatement.HatherleighPressisamemberofthePublishersEarthAlliance,committedtopreservingandprotectingthenaturalresourcesoftheplanetwhiledevelopingasustainable

businessmodelforthebookpublishingindustry.

5-2246thAvenue,Suite200LongIslandCity,NY11101www.hatherleighpress.com

LibraryofCongressCataloging-in-PublicationData

Jones,HeatherK.What’syourdiettype?/byHeatherK.Jones,withMaryMiscisin,andEdRedard.p.cm.eISBN:978-1-57826337-01.Weightloss—Psychologicalaspects.2.Personality.I.Miscisin,Mary.II.Redard,Ed.III.Title.RM222.2.J6172008613.2′5—dc222008040084

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