REVIEW: 100 Days of Weight Loss

"100 Days of Weight Loss: The Secret to Being Successful on ANY Diet Plan (A Daily Motivator)"
Author: Linda Spangle, RN, MA
ISBN: 0-7394-8914-7
See Also: the Weight Loss Joy website

I just have to recommend this book to you all... And, don't be frightened by the word "diet" on the cover, as this isn't really a "diet" book, in my opinion.

Basically, the author gives you 100 "days"-worth of tips for how to keep yourself motivated, and how to make a plan that really works for you. On the very last day (Day 100), she also tells you to pick your Top 10 favorites from the book, and keep those as your "tools" to help you keep on track, or to maintain for the rest of your life.

I loved that soooo much of this book focused on the hunger-fullness principles, rather than on "diety" things. Ms. Spangle encourages you to pay attention to your body's signals, wait for true (physiological) hunger, stop at "satisfied", and be mindful while eating. Love it!

Some of my favorite "tips" were:

• Interested or Committed: "'interested' means you only stay with your plans until something better comes along; 'committed' means you stick with your plan...no matter what!"


• Half-Off Special: eat half as much as you normally would; never go back for 'seconds'


• Smaller Amounts, Less Often: don't feel deprived; no foods are 'forbidden'; just eat smaller amounts of your favorites, less often!


• The Eating Pause: when you naturally pause in your eating, you're usually at the exact point where you feel 'satisfied'; if you continue past this point, you'll probably find you've overeaten.

There are so many other good tips that I had a hard time picking *just* 10 for my "Top Ten". ;o)

Highly recommended book!

Read About the Author

SEE ALSO: the WEIGHT LOSS JOY Website!

REVIEW: Safe Dieting for Teens

SAFE DIETING FOR TEENS, 2nd Edition
by Linda Ojeda
Hunter House publishers
ISBN: 0-89793-502-0

NOTE: I volunteered to read this for LibraryThing's "Early Reviewers" program. Don't be scared off by the term 'diet' in the title... read my review (below) for more!

Ms. Ojeda has written an excellent book on dieting for teens. It doesn't give you a food plan, or recommend cutting out any food groups, or counting calories. Instead, Ms. Ojeda suggests that teens make up their own "diet" using some guidelines she provides.

I appreciated the fact that she doesn't tell you that you have to do it "her way". I liked that she often encouraged the reader to "listen to your body", and to just make healthier changes.

One of the best parts I thought was where she says not to try to change everything all at once... you do one new thing for a while, until you're comfortable, and then move on to something else.

Even though I'm well past my 'teen' years, I found this book to be helpful, in some respects, even for me. So, while it's directed at teen readers, it's good for anyone looking for some quick tips on how to put together a working healthy-lifestyle plan.

The only 'issue' I had is that she still has a lot of focus on calories. Being a nutritionist, that's understandable. And, I'm somewhat biased, as I've been into "non-dieting" for the past 2 years, and will never diet again. ;o)

Overall, though, this book was very good, and if teens are going to look to "dieting", I'd recommend this book, as it's very 'safe', and very sensible.

Rated: B (enjoyable)

*** One more NOTE: While the book still focuses a lot on calories, the fact that the author still gives a lot of push toward the "non-dieting" style of changes makes me feel that this book is "okay". Hence, why I reviewed it here. ;o) ***

What Helps Me...

Wow. It's been a long time since I've posted anything on here. And, I apologize for that. It's been a struggle for me, lately, to try to get my focus back. I've not been following the IE principles wholeheartedly, and I've been "chasing multiple rabbits", as my friend recently put it...

..to explain that: My friend said something to the effect of, "You've got to stick to one rabbit... you can't chase them all." And, that meant that, if you are constantly seeking that "quick fix" -- the next book, or method, or plan -- you're never going to get anywhere. You need to pick ONE thing, and follow it with all you've got.

I've been "chasing rabbits" - plural. I'm always seeking that "magic cure".

So, forgive my absence.

Anyway. I wanted to just write and mention something that really helps me... a way I find inspiration. And, that's to read others' "success stories". Surprisingly enough, I find a lot of my inspiration on the Weight Watchers website! Even though I don't follow their plan(s) --I see those as "diets", even if they're somewhat similar to IE in ways-- I find that their members have a lot of wisdom.

For example, by reading through the success stories, I hear things like:

* You've got to think positive!
* Baby-steps... don't try to do it all at once
* You need support

Much as the stories are full of "waxing poetic" on how WW has helped these people, it's also got snippets of wise advice that can work for anyone.

Another thing that helped me, as far as Weight Watchers goes, was reading...



Much as most of this book was full of "diet" stuff, I really enjoyed the Weight Watchers "Tools for Living" that are talked of in detail. They seem like they can be used together with IE without too much of an issue! ;o)

So, if you're feeling stuck, don't be afraid to read the WW Success Stories, or to find this book in your local library! You may just find your motivation to get going again!


A Word of Warning: Don't be lured into the Diet Mentality, thinking that you could "do WW" to jump-start your weight loss! It's still a D-I-E-T! And, we all know the statistics about "diets"! ;o) If you don't feel that you can resist the "diet mentality", visiting the WW website (or, reading a WW book) may not be your best bet. ;o)

The different Hunger Scales

Over the course of the 2 years that I've been learning about Intuitive Eating, I've read a lot of books -- both about non-dieting, and about dieting -- and have found some interesting Hunger Scales used in some of them! I've posted about these scales on this blog before, but I'm going to post them again, all in one post, so that we have a handy reference, and so that we can compare!

---

[From Bob Greene's "THE BEST LIFE DIET"]

HUNGER SCALE

10 - STUFFED: so full that you feel nauseous
9 - VERY UNCOMFORTABLY FULL:
you need to loosen your clothes
8 - UNCOMFORTABLY FULL: you feel bloated
7 - FULL: you feel a little bit uncomfortable
6 - PERFECTLY COMFORTABLE: you feel satisfied
5 - COMFORTABLE: you're more/less satisfied,
but could eat a little more
4 - SLIGHTLY UNCOMFORTABLE: you're just
beginning to feel signs of hunger
3 - UNCOMFORTABLE: stomach is rumbling
2 - VERY UNCOMFORTABLE: you feel irritable
& unable to concentrate
1 - WEAK & LIGHT-HEADED: your stomach acid is churning


** Begin eating when you're at a 3 or 4
** Stop at 5, if you're trying to lose weight
** Stop at 6, if you're wanting to maintain your weight

---

[From Jill Fleming's "THIN PEOPLE DON'T CLEAN THEIR PLATES"]

HUNGER - SATISFACTION SCALE (HSS)

10: Stuffed to the point of feeling sick (Thanksgiving full!)
9: Very uncomfortable, tired
8: Uncomfortably full
7: Feel you have eaten just a little bit too much
6: Comfortable, satisfied [stop eating]
5: Just noticing the first signs of hunger [slow down, if eating]
4: Hungry, ready to eat [Eat at this point]
3: Very hungry
2: Extremely hungry, irritable
1: Starving, can't concentrate, dizzy

---

[From Judy & Arthur Halliday's "THIN WITHIN"]

HUNGER SCALE

10 - Thanksgiving-STUFFED! (can't do up pants, etc)
9
8
7
6
5 - Satisfied (had just enough food to "refuel")
4
3
2
1
0 - Empty / Time to eat (stomach may growl, or you get an empty feeling)

** 0-5 = Eating between these numbers will help you release weight
** 3-7 = Maintain weight
** 5-10 = Gain weight

---

[From Gillian at Healthier Outcomes]

HUNGER SCALE:

10 - Stuffed to the point of feeling sick.
-> Eat to here 2 or more x's a week = weight gain.

9 - Very uncomfortably full, need to loosen your belt.
-> Eat to here 2 or more x's a week = weight gain.

8 - Full, feel pressure on your stomach
-> Eat to here 2 or more x's a week = maintain weight.

7 - Comfortable, no longer hungry.

6 - Satisfied.
STOP! Your brain will register at "7" in 20 minutes.
Your stomach should be growling in about 3 - 4 hours.

4/5 - Comfortable, neither hungry nor full.

3 -

Beginning

signals of hunger.

2 - Hungry, ready to eat.

1 - Very hungry, unable to concentrate.

0 - Starving, dizzy, irritable. Ravenous & empty.


Personally, I think my favorite is Bob Greene's. The "Healthier Outcomes" one is cool, too! Though, I tend to still follow the Thin Within one (it's super-ingrained into my thinking! LOL).

The Principle of "H.A.L.T."

Each of us has to realize how our body feels
during different parts of the day.
Being overwhelmed, I stop and think
about the principle of "H.A.L.T.":
"Am I... Hungry, Angry, Lonely, or Tired?"

---------------------
[Thanks to the FLYLady for this!]

LASTING Change... Tips!

[from "Good Housekeeping", March 2007]
----------------------------------------------------------------------------

* expect setbacks (relapses to old habits)

* be forgiving of yourself

* if you don't give in to a craving, the desire will pass! --> you don't have to act on feelings!

* "urge-surf" ... recognize what you're experiencing [feeling] without trying to change it... ride the wave, instead of fighting it... pay attention to it

* Remember the 4 A's:

1. Assess the current situation


2. Adjust what needs to be done


3. "Admire yourself for being strong enough to start again" (Bob Greene)


4. Act quickly to implement your new course of action

*** What's NON-NEGOTIABLE is that you'll
continue to do what you resolved to do! ***

* It doesn't matter how many times you begin again. It only matters that you do so.

* Remember what will make you "truly" happy -- what brings you real happiness
(fulfilling the craving in this moment vs. sticking to your resolve & meeting your goals)

* when our emotional brain is in charge, we ignore the consequences and end up suffering later

* the more you make what you want a part of your everday life, the more it will become so routine that you won't even have to think about it!

* a written record of your behavior helps you to do better

* look how far you've come, instead of focusing on how much you have left to do

* surround yourself with those you want as mentors --> people who have already achieved what you're striving for... ask them questions... learn from them!

** Above all...TREAT YOURSELF WITH KINDNESS! **

REVIEW: "The Best Life Diet" by Bob Greene

The Best Life Diet by Bob Greene

Much as I'm no longer into "dieting", I requested this book from the library because I read (in my book club flyer) that it supposedly talks of the "hunger scale", and "eating only when you're hungry". I was curious.

And, I hadn't intended to read this book. I'd only intended to skim it. But, it was an easy read, and there was lots of good & interesting information inside.

My problem with it is that it's still a diet -- he asks you to follow calorie-counts (but not necessarily to COUNT calories), and to cut out foods. But, otherwise, it's a decent program. He is only leading you to a healthier lifestyle, by choosing foods that don't have a lot of sugars, trans fats, or salts. Closer to "natural", I guess.

NOTES: "The Best Life Diet" by Bob Greene

THE BEST LIFE DIET by Bob Greene

Disclaimer: I know this is a *diet* book, but I thought some of what it had to say was relevant for our Intuitive Eating journey, and those are the parts I'm sharing with you here. :o)

*****************************************

p.xvii - "What kind of life do you want, and how close are you to living it?" - Oprah (in the introduction)

** Approach a challenge step-by-step, and success will come. **

p.3 - "...the fast and furious approach to weight loss is also the fastest route to FAILURE."

- "...your body ~ and your mind ~ both have a powerful ability to adapt to change when it comes at you in measured amounts... lasting change just takes time."

For example: Athletes train gradually ~ they don't go from running 2 miles one day, to 26 miles the next. They built up to it.

p.17-18 - "Weighing yourself too often in the beginning of any program can really wreak havoc with your emotions because, chances are, your weight will go up and down as your body adjusts to your new eating and activity patterns. The frustration that comes from watching these fluctuations causes many people to quit before they see real results...
Weigh yourself on the first day...then step off of the scale and stay off of it for four (4) weeks. No good can come from watching the numbers at this stage...how your clothes fit is a better indicator of what's really going on than the scale."

p.22-23 - "...weight loss alone cannot make you happy. Sure, losing weight will boost your confidence and self-esteem for a short time, but real joy is only going to come to you if you clear up the issues in your life that send you running to the refrigerator."

Three Questions:
1) Why are you overweight?
--> dig deep; no "surface answers" (like "I have to eat out a lot for business"; "My family/spouse isn't supportive"; "The holidays always trip me up")
--> be TRULY HONEST with yourself

2) Why do you want to lose weight?
--> "I want to look better" is another "surface answer"; dig deeper!
--> WHY do you want to look better?

3) Why have you been unable to maintain weight-loss in the past?
--> negative beliefs in the back of your mind?
--> any self-fulfilling prophecies? (subconsciously believing you'll never succeed)

p.75 - "...your brain is getting a variety of different signals from your body, urging you to eat. One of these signals comes from a hormone called GHRELIN, which is produced when your stomach empties."

p.76 - "Further input is received by a hormone called LEPTIN. Leptin clues your brain into how much body fat you're carrying; if it's high enough, it contributes to the symphony of messages telling you that you can leave the dinner table."

p.82 - "Scientists are finding that lack of sleep disrupts the balance of ghrelin and leptin -- the hunger On/Off switches -- and that people who are sleep-deprived have increased appetites."

p.84 - "By not doing what's best for yourself, you aren't doing you and your family and friends any favors, either. To be happy & the kind of person others want to be around, you need to attend to your own well-being."

p.85-86 - "...don't wait until you resolve everything in your life perfectly before allowing yourself to take pleasure in your accomplishments...Allow yourself to take satisfaction in your efforts every day that you take another small step toward improving your well-being. Each of those small steps is going to get you closer to your goal, and being able to feel good about the direction you're going in is going to motivate you to stick with it until you reach the end."

HUNGER SCALE

10 - STUFFED: so full that you feel nauseous
9 - VERY UNCOMFORTABLY FULL:
you need to loosen your clothes
8 - UNCOMFORTABLY FULL: you feel bloated
7 - FULL: you feel a little bit uncomfortable
6 - PERFECTLY COMFORTABLE: you feel satisfied
5 - COMFORTABLE: you're more/less satisfied,
but could eat a little more
4 - SLIGHTLY UNCOMFORTABLE: you're just
beginning to feel signs of hunger
3 - UNCOMFORTABLE: stomach is rumbling
2 - VERY UNCOMFORTABLE: you feel irritable
& unable to concentrate
1 - WEAK & LIGHT-HEADED: your stomach acid is churning


** Begin eating when you're at a 3 or 4
** Stop at 5, if you're trying to lose weight
** Stop at 6, if you're wanting to maintain your weight

** Learn to PAUSE --> stop after your first helping of food, and gauge where you are on the hunger scale. Get up and do something. (It takes 20 minutes for your stomach to signal your brain that you've had enough to eat).

p.152 - "Focus on the good things that happen in your life each day, rather than the bad. What went right today? What things did you do to benefit yourself?"

p.153 - "...take pleasure in persevering; that's what separates those people who keep pushing forward from those who throw in the towel."

- "Perseverance is born out of affirming each small accomplishment along the way to a larger goal. That's what's going to help you develop the optimism you need to succeed."

REVIEW: "You: On a Diet" by Dr. Oz and Dr. Roizen

Now, before you get freaked out, YES, I'm going to review --sort of-- a *diet* book. But, not to worry -- there are parts of this book that are helpful to the Intuitive Eater, and such is why I present the following information for your reading pleasure. ;o)

A while back, Dr. Mehmed Oz, and Dr. Roizen (authors of You, On a Diet) were featured on The Oprah Winfrey Show to promote this book. I watched the program --though I rarely watch TV -- because I wanted to see if there was anything that I, as an Intuitive Eater-in-the-making, could use. :o) And, voila! there was. :o)

I'm not going to mention the parts that were "diet-y", because that isn't the purpose of this blog. But, here were the parts that meshed well with IE:

* There is something in everyone called the Omentum. It's hooked to the bottom of the stomach.... it's function is to pump chemicals through. The omentum causes the hormones that make us feel hungry.

Two Hormones That Regulate Our Eating:

1) Ghrelin --> hormone that tells us we're hungry

2) Leptin --> sends the satiety signal... tells us we've had enough to eat

* Eat/chew your food slowly --> this allows the Leptin signal to be clearly 'heard'


I didn't take any further notes on these, so I will leave you with two links to more information:

Wikipedia: Ghrelin

Wikipedia: Leptin