Table Of Content

ffffiirrss..iinndddd iiii 1100//2222//0099 1100::0077::3311 AAMM The Real You Diet ffffiirrss..iinndddd ii 1100//2222//0099 1100::0077::3300 AAMM ffffiirrss..iinndddd iiii 1100//2222//0099 1100::0077::3311 AAMM The Real You Diet Your Personal Program for Lasting Weight Loss Madelyn Fernstrom,Ph.D.,CNS John Wiley & Sons, Inc. ffffiirrss..iinndddd iiiiii 1100//2222//0099 1100::0077::3311 AAMM Copyright © 2010 by Madelyn Fernstrom, Ph.D.,CNS. All rights reserved Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmit- ted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Pub- lisher, or authorization through payment of the appropriate per-copy fee to the Copy- right Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifi cally disclaim any implied warranties of merchantability or fi tness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materi- als. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor the author shall be liable for any loss of profi t or any other commercial damages, including but not limited to special, incidental, consequential, or other damages. The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifi cally disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specifi c situation. Designations used by companies to distinguish their products are often claimed as trademarks. In all instances where John Wiley & Sons, Inc., is aware of a claim, the product names appear in Initial Capital or ALL CAPITAL letters. Readers, however, should contact the appropriate companies for more complete information regarding trademarks and registration. For general information about our other products and services, please contact our Cus- tomer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com. Library of Congress Cataloging-in-Publication Data: Fernstrom, Madelyn H. The real you diet : your personal program for lasting weight loss / Madelyn Fernstrom. p. cm. Includes index. ISBN 978-0-470-37180-0 (cloth) 1. Weight loss—Popular works. 2. Reducing diets— Popular works. 3. Nutrition—Popular works. 4. Physical fi tness—Popular works. I. Title. RM222.2.F4275 2009 613.2'5—dc22 2009014012 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 ffffiirrss..iinndddd iivv 1100//2222//0099 1100::0077::3322 AAMM To John, Lauren, and Aaron ffffiirrss..iinndddd vv 1100//2222//0099 1100::0077::3322 AAMM ffffiirrss..iinndddd vvii 1100//2222//0099 1100::0077::3322 AAMM Contents Acknowledgments ix How to Use This Book: Finding the Real You 1 1 The Real You Approach to Weight Loss 3 2 Size Yourself Up: How to Create Your BEAM Box 11 3 Behavioral Tools: Breaking Those Barriers to Success 23 4 Eating and Food Tools: Choosing What to Eat 55 5 Activity Tools: Deciding How and When to Move 93 6 Medical and Biological Tools: Addressing Your Health Issues 117 7 The Real You Plan: BEAM Your Way to Success 127 8 Power Tools: Weight-Loss Medications and Surgery 165 9 Life after Weight Loss: Body Contouring 199 The Real You Recipe File 211 Appendix A Understanding Your BMI 226 Appendix B Web Resources 230 Appendix C The Real You Tools 231 Index 235 vii ffttoocc..iinndddd vviiii 1100//2222//0099 1100::0088::3399 AAMM ffttoocc..iinndddd vviiiiii 1100//2222//0099 1100::0088::3399 AAMM