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Be patient. Although a few chapters contain nutrition changes that can work quickly, most of the fixes here work more slowly. Some changes have invisible results, such as changes in cholesterol, which may not be noticeable until you have blood work done. It is important to stick with any nutrition program for at least six weeks. Resist all temptation to stop early. You’ll be proud of yourself, and thrilled with the results.

    FINAL WORDS OF ADVICE

    No one expects you to be perfect. We’re all human, even nutritionists. We, too, have days when we indulge our food lusts—remind me to tell you about my personal love affair with frozen peanut M&Ms. But I make healthy foods my habit , and frozen candy an occasional treat. If you really want to think like a nutritionist, start by becoming mindful of your eating habits. The good ones are your keys for overall health, weight management, and quality of life. Think of the indulgences as just that—a luxury you can only occasionally afford.
    I know you can do it. Remember, we’re in this together. Are you ready? Go ahead, find your starting chapter, and dive in!

PART TWO

LOSING WEIGHT

CHAPTER 3

WEIGHT LOSS

    I f you are reading this chapter, then you’ve decided you want to lose weight. Good for you! I’m going to help you do it.
    Unwanted pounds are the number one reason people come to see me. Some of my clients are hundreds of pounds overweight, others have been trying for years to drop just 10 pounds. Some people are referred by doctors because their weight puts them at high risk for certain disorders, while others want to fit into a wedding dress, or to return to their wedding weight in time for an anniversary or a big birthday. I advise actors and actresses who need to look a particular way for a role, athletes who need to boost their strength and energy, and fashion models who need to be thin but not emaciated. No matter what your personal reasons or motivations, I’m thrilled that you have made the commitment to a healthier, slimmer you. Whatever brought you here, welcome to the party!
    Yes, you read that correctly…this is a party, not a dreary march down a dark and fruitless dieting path. A plan that has enjoyed as much success as this one is a cause for celebration. Just think: If you had made this commitment a year ago, you would already be 12 to 50 pounds lighter, a few sizes smaller, and feeling happier and healthier than ever. By this time next year, you could be that person. Better still, you’ll feel great doing it. Yes, I know that weight loss is your overall goal, but the process of getting there is empowering. After just one week following my 4-Step Program for Weight Loss, most people feel more confident and in control. They sleep better and feel more alert during the day. And, yes, their clothes are more comfortable, even a little looser. After a month, my clients can’t imagine going back to their old ways. After three months, friends start asking them for their weight loss secrets. Your commitment is the first essential step in this process and visible results aren’t far behind.

    WEIGHT-LOSS BASICS

    Most of my clients know everything there is to know about the mechanics of weight loss. Chances are you do, too, so I’m not going to go into exhaustive detail—I’ll just review enough of the basics so that you understand the reasons behind some of my recommendations. I also include client stories (all names have been changed!) and weight-loss lessons to help you avoid some potential traps.

    HOW MUCH SHOULD YOU WEIGH?

    Are you overweight?
    The answer is not as straightforward as you might think. Sure, there are scales and charts and different scientific methods for calculating “fatness,” but determining whether a particular person is overweight isn’t as easy as saying whether a light is on or off. It’s more like trying to judge whether a particular light is “bright.” Sometimes there will be a general consensus that a