Always hungry? : conquer cravings, retrain your fat cells, and lose weight permanently

401 Pages·2016·2.47 MB·English

by  Ludwig

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To Benji, Joy, Dawn, and “Grandma Bettie”—
with whom I have shared many wonderful
meals.
Testimonials from the Pilot Test
Weight and waist measurements reflect changes over the sixteen
weeks of the pilot. See here for details.
My husband said that he didn’t think I was on a diet—he said diets are full of
deprivation and, since I wasn’t feeling deprived, I couldn’t call it a diet anymore.
It does feel good not to be driven by my stomach! I feel so different in such a
good way.
—Donna A., 51, Selah, WA Weight loss: 22 pounds. Decrease in waist: 5 inches
I’ve worked at the same hospital for fifteen years. I have people, two, three, five
times a day coming up to me and saying, “Oh my God—you look fantastic.”
Which is truly a gratifying reward that I was not looking for. I was doing this
purely for myself. And many, many, many people track me down and say,
“Please, share it with me. I want to learn how to do this.” Personally, I feel
amazing.
—Eric F., 42, Needham, MA Weight loss: 17 pounds. Decrease in waist: 3
inches
There is more to this program than just a number on the scale. I think they
should call this “the change your brain diet” because I have a totally different
outlook on food, my body, my personal journey, and wellness in general.
Temptations are still there but I don’t constantly feel hungry or deprived. I used
to feel like there was something wrong with me, that I lacked willpower or
fortitude. This program has shown me that I can do this—it has given me
something very intangible that I have difficulty describing but hope others are
feeling too. I feel like I can stick to this for the rest of my life.
—Lisa K., 52, Dedham, MA Weight loss: 19 pounds. Decrease in waist: 6 inches
This program has proven to me that diet does matter… a lot! I have lost this
weight without exercise. I never thought I could learn to eat differently, lose
weight, and actually enjoy the food I’m eating.
—Deborah W., 52, Tewksberry, MA Weight loss: 21 pounds. Decrease in waist:
4 inches
I have followed the program heart and soul. I have never ever been able to do
that on a weight loss or health program before. I physically was not able to. I
would cave and binge or would slowly trickle foods in and then feel bad and
give up altogether. Life offers so many tasty ways to satisfy yourself—if you are
not educated on what your body needs and limits are, you are eating blind!
—Dominique R., 40, St. Paul, MN Weight loss: 28 pounds. Decrease in waist:
6.5 inches
Food no longer controls every waking moment of my life. Before doing the
program, I was always thinking about the next meal or snack. I never felt full or
satisfied. But now, I often have to remind myself that it is time to eat again. I
feel so good, so much better than I have felt in a very long time. I cannot
remember the last time I looked so good—my face is defined, I have a neck
again, and now I have shoulders that do not look like they belong to a football
player! I look in the mirror and like what I see now.
—Angelica G., 50, Sacramento, CA Weight loss: 11.5 pounds. Decrease in
waist: 3 inches
I’m very impressed with my results. The recipes taste excellent—and this is
from someone who never cooks.
—Mary L., 51, Quincy, MA Weight loss: 18 pounds. Decrease in waist: 2 inches
I am wearing jeans that I have not been able to zip or button for more than two
years! The difference is the 4 inches I lost from my middle! Never again will I
eat that processed food! I am so motivated!
—Joyce D., 70, Roswell, GA Weight loss: 8 pounds. Decrease in waist: 4.5
inches
I chose this program because I was tired of not being able to keep up with my
active lifestyle—I felt fatigued before my day started and lacked the motivation
to do activities after work. Because I had such a busy schedule, I often binge ate,
which would leave me feeling bloated and tired. After beginning the program, I
immediately began to feel increases in energy along with restful sleep. For me,
the most rewarding part of the program is being able to wake up refreshed and
having the energy to conquer an eighteen-hour day. I’ve also learned to make
healthy choices and listen to my body—why didn’t I do this sooner?!
—Amanda N., 28, Pepperell, MA Weight loss: 8 pounds. Decrease in waist: 5
inches
This program to me is about getting healthy. Losing weight will be a happy side
effect. You can do fad diets where you lose 24 pounds in 24 days but then jump
right back into old eating habits. Or you could lose a few pounds a month for a
year and maintain that weight for the rest of your life while still enjoying eating.
—Matthew F., 36, Roslindale, MA Weight loss: 31 pounds. Decrease in waist:
5.5 inches
Initially, giving up sweets was hard. But the program was perfect for me because
you just ate what you like, but in smarter ways. Then, when I would eat pizza,
soda, or popcorn, I would feel really gross. The program helped me obtain a
much healthier and smarter relationship with food. I feel more mentally clear
and just happier. I would recommend this program to anybody.
—Kristin Z., 24, Dorchester, MA Weight loss: 20 pounds. Decrease in waist: n/a
Last winter was one of the most difficult I have ever experienced. I could have
easily gained lots of weight from lack of exercise, carb cravings due to the cold
and from being more housebound than usual. But the program has been a
godsend and the easiest I have followed!
—Katherine L., 56, Stoneham, MA Weight loss: 7 pounds. Decrease in waist: 2
inches
There have been many changes, and I love them! My weight is down. My waist
size is down. My energy is up. My attitude is up. And what’s really awesome
about it all is that I believe that I can sustain this lifestyle. The food I have
learned to prepare is delicious. I feel very sated after eating. And I am beginning
to not feel deprived. This plan is really working for me (and my wife too!). I
don’t want this just to be a diet that ends when I reach my ideal weight. I am
more healthy than ever and I don’t want to revert to my old self. I am gaining
confidence every week.
—Dan B., 45, Lehi, UT Weight loss: 15 pounds. Decrease in waist: 1 inch
I have increased energy throughout the day, especially in the late afternoon when
I would usually feel sluggish and need coffee. The recipes are easy to follow and
I had a really good time learning to cook all of those tasty meals. And I’ve
continued losing weight after the 16-week pilot ended!
—Benjamin P., 26, Natick, MA Weight loss: 14 pounds. Decrease in waist: 2
inches
The biggest change has been my ability to make choices around food. I no
longer feel victimized by food, or deprived. I look forward to ripe berries in the
same way I used to think about cookies. The ability to choose food has given me
freedom and has empowered me in other ways. Last year at this time, I had no
hope that my body could change. But if I can do this, I can do anything.
—Kim S., 47, South Jordan, UT Weight loss: 25 pounds. Decrease in waist: 3.5
inches
Because I no longer have the “craving crazies” drowning out thoughts and
physical sensations, I am able to calmly notice what’s going on with my mind
and body. I know what feeling good feels like (mentally and physically), and it
has less to do with a number on the scale than I expected it to. I feel hopeful—
that’s huge.
—Nancy F., 64, Eden Prairie, MN Weight loss: 14.5 pounds. Decrease in waist:
7 inches
After years of hating my body—and thinking, “Oh, I don’t look that bad,” until I
see myself in pictures—a guilt-free eating plan seemed awesome. As time goes
on, it seems to be easier to say no to some of the foods I would overeat in the
past. I have to admit, it does feel good to be able to say no and not feel deprived.
—Ruth S., 65, Stillwater, MN Weight loss: 15 pounds. Decrease in waist: 2.5
inches
I actually have found this program to be life altering, quite frankly. I went into it
with a goal of weight loss, but I came out with so much more in terms of the
benefits. Not only for my own health and well-being, but for my family as well.
—Lauren S., 52, North Andover, MA Weight loss: 28 pounds. Decrease in waist:
4.5 inches
I often experience a rut when it comes to food selections for meal preparations.
When in those ruts, it is easy to turn to fast and unhealthy options, such as
processed foods and fast foods. The recipes renewed my love of cooking. A big
surprise was how much my children, ages eight and ten, enjoyed the recipes. I
assumed they would turn up their noses at these new foods, but instead their
palates were expanded. Another encouraging part of this process was the
knowledge that if I were to derail from the program, all was not lost and I could
get back on track to becoming a healthier version of myself.
—Esther K., 38, Flower Mound, TX Weight loss: 11 pounds. Decrease in waist:
3.5 inches
It’s like night and day! I used to be on antidepressants due to acute body aches,
mild depression, and foggy head, and all of that has disappeared like magic! My
tiredness and fibromyalgia have disappeared, and every day I wake up with a
beaming smile on my face. My husband is shocked to see me not reaching out
for Tylenol for my frequent headaches. What is this? I call it a miracle.
—Jyoti A., 59, Muskogee, OK Weight loss: 7 pounds. Decrease in waist: 4
inches
This program really helped me understand the connection between my cravings
and my blood sugar levels. My cravings seemed to disappear and I very rarely
felt hungry—which has been a challenge for me in the past, especially with how
active I am with CrossFit and triathlon. I learned a lot more about how to eat to
live rather than the other way around. I sleep and train better now than I ever
have. The recipes were shockingly delicious!
—Amanda B., 35, Roslindale, MA Weight loss: 8 pounds. Decrease in waist: 2.5
inches
Note to Readers
All personal stories in this book are real and represent the authentic experience
of pilot program participants. Each of these participants provided permission to
include his or her actual first name, last initial, age, and location. Stories have
been edited for grammar and brevity.