World's Best Weight Loss and Health Program Alive Guide

Best Weight Loss Program
THE BEST WEIGHT LOSS PROGRAM IN THE WORLD

An Aliveguide for Every Woman & Man
Who Wants a Body That Feels & Look Great
By
Jed Diamond
Copyright 2008 by Jed Diamond All Rights Reserved

Introduction page 1
TABLE OF CONTENTS
Please Note: The recommendations made in this Aliveguide are generic and are not meant to replace formal medical treatment. Individuals
with medical problems should consult with their physicians about the appropriateness of following the program and discuss appropriate
modifications relevant to their unique circumstances and conditions.
Introduction page 2
Introduction 5. Sweet (i.e. “A word used to express pleasure,

excellence, exaltation, approval, awe, or reverence.
When used individually, the level of satisfaction
expressed is most often directly proportionate to the
“You’ve tried the rest, now lose with the best.”
duration of the vowel sound.” Urban Dictionary. Dinner
This program is: with friends. Sweet. “I lost 40 pounds using this Guide
and feel wonderful. Sweeeeet!
1. Best for losing weight.
2. Best for keeping it off.
3. Best for your health. Meet Jed Diamond:
4. Best for the rest of humanity.
Audio clip 1: Jed
5. Best for the environment.
GRAPHIC: PHOTO OF JED

This program works because it is: DIAMOND
1. Simple.
2. Safe.
3. Scientific.
4. Specific.
Introduction page 3
Introduction (cont.) positive results within weeks. Stay with it and you will love how
you look and feel, now and forever.
We have all put on weight “bite by bite.” We will lose the weight
For most of us, we have tried to lose weight before. We are “byte by byte.” What is a byte? In computer language a byte is
usually successful and take off some weight, only to see it return a unit of information. We’ll use this play on words to add to our
pound by ugly pound. This program works because it is not a knowledge and change the way we eat.
diet. It is not designed for quick, short-term weight loss. (If you
just want to lose weight so you’ll look good in your swim-suit this You’ll also be given “a bit of science” and “a bit of wisdom.” In
summer or to fit in your clothes for your high-school reunion, this computer language a “bit” is the smallest unit of information (a
program is not for you.) This Guide offers a way of life that will number of bits make up a byte). Science bits will give you small,
not only keep your weight down, but is healthy for you, helpful to useful results from research on weight loss. Wisdom bits will
others, and good for the planet. It is designed to address the give you little sayings to guide your weight loss program. Look
specific areas that are of most concern to you. for them throughout the Guide.
We all know that it has taken us a long time to get to the weight Bit of Wisdom: The difference between try & triumph is just a
we are at. We didn’t become overweight overnight. This is not a little umph!
“quick fix” plan (we know they never work, even though we keep
trying them). On the other hand, this is not a plan that takes --Marvin Phillips
forever to succeed. Follow the steps and you will begin to see
Introduction page 4
Aliveworld Change Cycle • Explore the topic by looking into how it affects you
personally.
We’ve all experienced programs that give us important
information, but don’t focus on how to help us bring about • Plan changes you want to make.
needed changes. What’s unique about this Aliveguide is that it • Act to put those changes into effect.
gives you the information you need to know about the • Review and reflect on those changes to make sure
problem, but moves beyond understanding to help you put they stick.
needed changes into action.
As you go through this Aliveguide, you’ll notice it’s structured It’s actually quite simple—but very powerful. So let’s start!
in simple steps we call “Bytes.” At the end of important steps,
you’ll be given the choice to continue to the next one or to
stop if you’ve reached your goals and go on the maintenance
program.
Within each Byte you’ll be generally taken through a cycle of
activities. I’ll first give you guidance about a topic—what it is
and what you can do about it.
Then you’ll:
Introduction page 5
Byte 1: Your Weight, Our Weight, and The Weight

of the World • Belly fat is more dangerous to health than fat stored in
other parts of the body. According to the National
It doesn’t take much scientific study for us to recognize the world
Institute of Health, “If you carry fat mainly around your
is overweight. But it is good to remind ourselves of some facts:
waist, you are more likely to develop health problems
than if you carry fat mainly in your hips and thighs.”
• According to the U.S. National Institute of Health, 65.1
million men (67.2 percent) and 64.5 million women • The obesity epidemic is not restricted to industrialized
(61.9 percent) are overweight. societies; this increase is often faster in developing
countries than in the developed world.
• A new U.S. study finds that over the long haul 9 out of
10 men and 7 out of 10 women will become overweight.
• The World Health Organization (WHO) points out that
since 1980 there has been a three-fold or more increase
• According to the World Health Organization (WHO), in obesity rates in the United Kingdom, Australasia,
“Obesity has reached epidemic proportions globally. China, Eastern Europe, the Middle East, and Pacific
More than 1 billion adults are overweight and obesity is Islands.
a major contributor to the global burden of chronic
disease and disability.”
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• There are close to 1 billion people in the world who are • Our adult eating practices affect our children. Obesity
undernourished. It is a tragedy that the excess calories is on the rise in children and it is estimated that 1 out
that are killing 1,000,000,000 overweight people could of 3 children will eventually develop diabetes.
nourish 1,000,000,000 others in need of life-giving
calories.
• The Center for Disease Control estimates that the total
yearly cost of overweight and obesity in the U.S. is $117
• Numerous scientific studies show that a diet based on billion and Americans spend $33 billion annually on
consumption of animal products causes weight gain, is weight-loss products and services.
less healthy, is more polluting, contributes to global
warming, and causes suffering to animals raised in
factory farms. • Clearly what we are doing is not working. We need a
program that can be truly helpful for people worldwide.
• Obesity is the most important public health issue of the

21st century and has been shown to be a greater Think about the above statistics. Which ones particularly
contributor to health problems than smoking, problem resonate with you? Click the button below and write them
drinking, or poverty. down.
What the Statistics Mean to You [NEW IDEA]
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Reasons You Want to Lose Weight

Here are the reasons people tell me they would like to lose Write down the three most important reasons you want to lose
weight. Please rate each of them from 1=not very important to weight. Review them regularly. They will help motivate you when
10=absolutely important. times get tough.
1. I’ll look better. Reasons To Lose Weight [NEW IDEA]
2. I’ll feel better.
3. I’ll be healthier.
4. I’ll feel more attractive.
5. I’ll look younger.
6. My clothes will fit better.
7. I’ll have more energy.
8. I’ll feel sexier.
9. I’ll live longer.
10. I’ll be a better role model for those I love.
11. I’ll feel I accomplished something important.
12. I’ll feel more in control of my life.
13. Add your own___________________________.
14. Add your own___________________________.
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Negative Beliefs About Weight Loss Goal Setting

Many people sabotage themselves before they even begin. Most people who are ready to lose weight approach it with a
Most of us have a whole lot of negative beliefs rattling around in general sense of goal setting. “I want to lose weight” is a good
our mind such as: beginning, but we want to focus our goals more specifically.
Weight loss is important, but we’ve found that where you lose
• I’ll never lose weight. weight may be even more important. The weight we carry
• I’ve tried diets before and nothing really works. around the middle is weight that is most dangerous for our
• I’ve always been heavy and I always will. health. So we want to focus both on weight loss and waist
• Even if I lose weight, I’ll just put it all on again. loss.
• If I do lose weight, I’ll have to forgo all the things I love to
eat. There are two ways to set reasonable goals about how much
• Other negative beliefs you have. weight we want to lose and how much we want to reduce our
waist size. The first is to compare our own weight and waist
with a large group of healthy males and females in the general
Write down the negative beliefs you have about losing weight. population. This is the scientific approach. The second is to
Print it out, burn the paper and let the negative beliefs go compare our current figures to where we were when we were
forever. Follow this program and you will lose weight and keep it at our best. This is the personal approach. Both can help us set
off. I guarantee it. goals that are right for us.
Negative Beliefs [NEW IDEA]
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Bit of Science: How Popular Diets Weigh-in (in inches). The healthiest range for BMI is between 18.5 & 25.
A number of sites will automatically calculate your BMI in U.S.
Researchers at Tufts University compared weight loss in over- or metric measures and show you what your weight range
weight and obese men and women assigned at random to the should be, given how tall you are. Here’s a link to such a site:
Atkins, Ornish, Weight Watchers, or Zone diets. Over a period http://www.obesityinamerica.org/bmi_calculator.html
of one year, the average weight loss was similar in each group
(about 5 or 6 pounds). The percentage of participants who
stayed on their diet for the whole year was somewhat lower
(about half) for the Atkins and Ornish diets compared with the
other diets. -- Journal of the American Medical Association,
Janaury 5, 2005.
Takeaway: Different diets work for different people. Find an
approach that works for you and stick with it.
Scientific Approach to Goal Setting

Body mass index, or BMI, is the most common way of
determining a person’s ideal body weight relative to his or her
height. It is calculated by multiplying your weight (in pounds)
by 703 and dividing by your height (in inches) times your height
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Here’s the full BMI chart.

You are considered overweight if your BMI is greater
than/equal to 25; obesity is defined as a BMI greater
than/equal to 30.
Note: This chart is for adults 20 years and older.
Waist measurement is simple:

Generally men are healthiest when their waist measurement is
below 36 inches and women are healthiest when their waist
measurement is 32 inches or less.
Bit of Wisdom: My scale is only a tool to measure my progress.

It is not a measure of who I am.
--Weight Watchers
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Personal Approach to Goal Setting
Think back at a time when you felt you were at your best
(often when we are in our 20s or at a time when we had little
stress, weren’t worried about food, and got plenty of
exercise). What was your weight range then? What was your
waist range? The idea isn’t for you to look like you did when
you were 20 when you’re past 50. We do change and it’s OK to
put on a few pounds and have a bit more of a belly as we age.
But neither is it right to believe that getting fat and out of
shape is just a normal part of aging.
So based on the scientific range and your personal sense of
what is right for you, set a realistic goal of what you’d like to
weigh and what you’d like your waist to be. It’s always better
to set a healthy range rather than a strict number you try to
adhere to. My goal, for instance, is to keep my waist
measurement between 34 and 35 inches and my weight range
between 140 and 145.
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Note: Waist and Weight Monitoring Click here to learn more about dealing with weight loss
plateaus.
In order to see progress you must keep an accurate record of
your waist measurement and weight. In order to move ahead you need to take an honest look at
where you are and where you’d like to be.
Pick a day and time to do this once a week. It should be at the
same time of day, on the same day of the week, on the same Present weight (No shoes, with normal
scale, wearing the same clothes. clothes)_________________________
For your waist measurement, take a tape measure and hold it Present waist-measurement (Tape measurement at belly-
around your waist at belly button level parallel to the floor. button)____________
The tape should be against your skin without clothing in the
way. Be relaxed (don’t push your belly out orsuck it in). The weight range you would you like to
target____________________
Record your waist and weight each week. Expect that it will
fluctuate. Some weeks may gain a little. Other weeks you’ll The waist size you would like to target___________________
lose. There may be weeks where you plateau and you don’t Click the button below to set up a weekly practice of
see a change. However, as you progress week after week you measuring your weight and waist size.
will see the pounds drop off and the inches shrink away.
Persevere! Keep with the program and you’ll be successful. Weekly Weight and Waist Measurement [NEW PRACTICE]
We guarantee it.
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How Fast Should I Lose Weight?

Most of us would like to lose our excess weight as quickly as
possible. That’s why we get attracted to “crash diet” programs
that promise to take off the weight fast. There are two
problems with quick weight loss programs. First, it isn’t
healthy to lose weight fast.
Second, quick weight loss usually leads to putting back that
weight again. The best rate to lose weight is about 1-2 pounds
a week, but not more than 3 pounds per week. Some will lose
more some weeks, some will lose less, but shooting for a 1-2
pound weight loss average per week is a safe and effective way
to meet your goals. Some people will lose more at the
beginning of the program.
Make "slow and steady" your diet mantra. If you really don't
believe that one to two pounds amounts to much weight loss,
lift two pounds of butter the next time you're at the
supermarket. You'll realize how well you're doing.
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Byte 2: Why Do We Put on Weight? However, fat has 9 calories per gram, while protein and
carbohydrates each have 4 calories per gram.
Hundreds of books and thousands of articles are written each
year with complicated descriptions of why we put on weight. Key Bit of Weight Loss Wisdom:
Understanding why we gain weight is actually rather simple. According to Dr. Barry Popkin, director of the Interdisciplinary
We gain weight when we take in more calories than we Center for Obesity, “The human body regulates appetite based
expend. on the volume of food consumed rather than the number of
calories in a meal.”
Gaining and losing weight come down to a simple formula:
Eating vegetables, fruits, legumes, and whole grains have more
Calories in – calories out = weight change. volume per calorie than foods with high fat and sugar content.
“Calories in” is what you eat. Eating them will help us lose weight and stay healthy.
“Calories out” is what you burn.

Note:
From the point of view of weight loss, the kind of calories you
consume really makes no difference. Fat calories,
carbohydrate calories, protein calories—they’re all calories.
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The Forces That Keep Us Fat • There is no single cause for over-weight. Genetics can
be an influence, though the main causes have to do with
Most of us believe that the reason we are overweight is that we
our fat-producing environment and fattening lifestyle
don’t have enough will-power to stick to a healthy diet. That
practices.
simply isn’t true. Losing weight won’t be accomplished by
blaming and shaming yourself. The fact that more and more
people all over the world are getting fat makes it clear that this is • The main causes of overweight are too much food
more than a personal problem. (mainly driven by high fat content) and too little energy
expenditure (mainly physical inactivity). Other factors
We wouldn’t be projecting that 70% to 90% of us will eventually such as drugs, genetics, age, and gender influence
become overweight if weight gain was solely the result of our weight through either or both of these processes.
personal inability to eat right. Clearly there are larger social
forces involved. We need a better understanding of the reasons
so many of us are overweight if we’re going to change things for • Increased availability of high fat content “fast foods” and
the better. energy-saving technology that allows us to get our food
without expending much energy are at the core of our
Here are some key facts emerging from the scientific study of problem.
why the world is getting fat (at least the 1 billion overweight
people in the world):
• Fat in foods is the main dietary cause of weight gain in
modern society. Portion size is also important.
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• Large gains and losses of weight (usually resulting from • Our evolutionary programming tells us “Whenever there
crash diets or fasting) make it more difficult are life-saving fats or sweets anywhere around, seek
(physiologically and psychologically) to lose weight. them out, eat as much as you can, you never know when
you might find them again.”
• Stress makes us fat. When stress hits, different brain
chemicals are released to help our bodies handle the • The corporate driven food industry knows what we crave.
physical response. One of those chemicals, cortisol, is a With little care for our long-term health, they sell us more
powerful appetite "trigger." and more calorie-rich, high fat, processed foods.
• Certain psychological factors (e.g., negative early Review the above facts about weight-gain world-wide. Which
experiences, trauma, social pressure to be thin) can ones do you think have the greatest impact on you? Click below
cause weight gain through binge eating, crash dieting, and write down your thoughts.
and comfort eating.
Forces That Keep Us Fat [NEW IDEA]
• Our genes evolved during the 4 million years in which

our ancestors survived in an environment where food
was scarce and sweets and fatty foods were rare, life-
saving commodities.
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Forces That Keep Us Fat (cont.) Most programs try and convince you that what you’re asked to
do is easy. I won’t lie to you. I promise you that his program is
In order to be successful we have to accept what we are up simple, safe, specific to your needs, scientific, and sweet. I also
against. Here are our main adversaries: promise that losing weight and keeping it off will be the most
1. 4 million year-old genes that programmed our survival in difficult thing you will ever do in your life. It will also be the most
a world where food was scarce and we had to expend a satisfying thing you will ever do in your life.
lot of energy to get it.
2. A stressed-out world. For most of us, overeating is

triggered by some variety of emotional distress.
3. An affluent society where food is everywhere and we

don’t need to move much in order to get it.
4. A corporate culture that makes a lot of money

encouraging our cravings through ads that make us want
to buy foods that make us fat.
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Are you up for the challenge? lives. The truth is that if we work together we are stronger than
the other team. Armed with good information, our own strong
This program is not for those who want false promises for an motivation, and support we can achieve our goals.
easy solution to life-long weight-loss and health. It is not for
those who want to kid themselves about what they are up
against. It’s not for those who think they can do it alone.
Let’s face it, the forces that are pushing us to be fat are
formidable. We must deal with our genes that are programmed
to keep us alive in an environment where sweets and fats were
scarce. We must deal with the increasing stresses we face from
global warming, peak oil, population pressures, and our own
personal challenges, Corporations will continue to promote
products that are most profitable, even those that are unhealthy.
Here’s the picture: Have a graphic of a balance scale. In one
pan are the four adversaries noted above:
Genes, Stress, Affluence, Corporate Culture.
In the other pan is you, me, and the Aliveworld Team. Our team A Note About Community:
wants us to lose weight, keep it off, and live healthy, productive
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Food is our most intimate connection with both the natural world our support group takes one person out of the “fat” pool and
and our fellow human-beings. Through most of human history puts them in the “healthy-eating” pool.
we all ate the same foods, shared the same beliefs about the
sacredness of all life, and went through good times and bad Think what it will be like when we have all our family and friends
times together. eating well. Think what it will be like when most of the people in
your community are eating well. Think what it will be like when
The fact that studies project 70% to 90% of us will become there are 100 people in our program, 1,000 people, 1,000,000
overweight in our lives tells us that the world in which we live is people. The truth is we didn’t get fat on our own and we won’t
out of balance. No one will be successful losing weight alone. get thin on our own either. We’re all in this together. Let’s share
There is too much aligned against us. Our only hope is to join our experiences and wisdom about what is working. Let’s share
with others who share our journey. our triumphs & our difficult times. Let’s be there for each other.
So, joining the Aliveworld Weight Loss Community and Visit Aliveworld Weight Loss Community
developing support where you live is very important. Further,
encouraging others to join you will make it easier for us all. We Bit of Wisdom: Never, never, never give up.
are all influenced by people in our environment. Right now, most --Winston Churchill
people in our culture are overweight, 1 billion people in the
world.
Every overweight person we encounter makes it more difficult What Am I Eating?
for us to stay on a healthy program. Every person we can add to
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To begin getting an idea of how this works, you’ll need to keep burrito, a small salad, and glass of apple juice. I had a snack in
track of what you eat for the next week. Don’t worry about the afternoon: A slice of pepperoni pizza.
whether you gain or lose any weight. Don’t try to change
anything. We just want to get a reading of what your eating For dinner I had 2 lamp chops, a baked potato, string beans, a
patterns actually are. beer, and a slice of pumpkin pie for dessert. I had a snack
before going to bed: A large bowl of ice cream with nuts on top.
The key here is to write down EVERYTHING. We have a
tendency to eat unconsciously. So keep track of everything that Schedule a review for the end of the week. You should have 7
goes into your mouth. Write down what you eat and entries, one for each day with everything you ate for the week.
approximately how much. Answer these questions:
The easiest way to do this is to have a little notebook with you • How accurate were you in keeping track of everything
and write down what you eat after each meal or snack. If we you ate?
don’t write it down immediately, we have a tendency to forget. • How difficult or easy was it for you to do this for a week?
Open the What Am I Eating? practice when you get to your • How typical was this week for how you have been eating
computer and in recent months?
• As you look over what you actually have been eating,
For instance one man wrote: For breakfast I ate a bowl of what does it tell you about why you may be overweight?
cereal with berries and low-fat milk, with a piece of wheat toast
with butter and jelly on top.For lunch I had a bean and vegetable What I Am Eating? [NEW PRACTICE]
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Byte 3: The Program That Will Keep Us Healthy things, change old habits that cause us to gain weight, and get
the support we need to put what we know into practice.
and Thin
Remember this program is simple, safe, scientific, specific, and
When it comes to losing weight it seems that everyone has an
sweet.
opinion on what we should do. I put the term “weight loss” into a
Google search and came up with 96,200,000 entries. Weight As you read through the plan you’ll see there are 4 main
loss has become a very large industry these days and it’s no sections:
wonder since there are so many of us who are trying to lose
weight. 1. What You Eat
2. How You Eat
However, most studies indicate that people who try to lose 3. Active Support for Weight Loss
weight eventually put back what they have lost and then some. 4. Breaking Food Addictions
In Step 2, I discussed what we are up against and also the
support we have on our side to combat the forces that would
keep us fat. Most weight-loss programs focus on what to eat (or more
commonly what not to eat). This program is unique in also
When most of us think of weight loss, we think of all the things focusing on the three other important areas for weight loss.
we have to give up. We also think “this is going to be a struggle
and I know I’m not going to like it.” I’ve found that the best way
to lose weight is to eat more (that’s right, eat more) of the right
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Introduction: Weight Loss Quiz and Practices Remember, losing weight comes down to a simple formula:
You are about to take a quiz that will ask you to answer Calories out (what you burn) – Calories in (what you eat) =
questions about your current practices in each of these 4 areas: weight loss.
what you eat, how you eat, your weight-loss activities, and your
food addictions. Burn more energy than you take in and you will lose weight. No
ifs, ands, or buts. (And yes, you will have a smaller butt, as well
Under each section there are a number of areas of focus, each as less fat everywhere else on your body.)
with three choices that give 0, 1, or 2 points. The program is
designed so that the more points you get, the easier it will be for Taking the quiz and engaging the practices that follow will
you to lose weight naturally and easily. enable you to put this formula into action.
There are 28 questions in all. Your scores will give you a good
idea of the changes you need to make in order to lose the
weight you want. If you answer all the questions as honestly as
you can, you will have useful information that will guide your
weight loss program. Each question corresponds to simple
practices you will be able to do to get your program going, keep
it on the right track, and develop healthy habits that will last
forever.
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Weight Loss Quiz 3. Whole Grains and Whole Grain Products

Check off the statement under each question that best describes • Fewer than 5 servings a week. 0
your current practices.
• One serving a day. 1
I. WHAT YOU EAT
• More than one serving a day. 2
1. Variety of Vegetables
4. Healthy Fats
• Fewer than 5 servings a week. 0
• Zero or hardly any. 0
• 5 to 10 servings a week. 1
• Olive oil and other healthy oils, nuts, flax, and/or
• 3 or more servings a day. 2 avocado a few times a week. 1
2. Fresh Fruit • Olive oil and other healthy oils, nuts, flax, and/or
• Fewer than 5 servings a week. 0 avocado a few times a day .2
• 5 to 10 servings a week. 1 Bit of Wisdom: Your goals, minus your doubts, equal your
reality.
• 2 or more servings a day. 2
--Ralph Marston
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5. Good Protein Bonus Points - For each additional serving of these (beyond
your first 3 vegetables on any given day): Add 1 point per
• All or most from fatty meat and full-fat dairy. 0 serving; 2 points if prepared with olive oil.
• All or most from lean meat, fish poultry, eggs, low-fat • Cooked green vegetables (1/2 cup serving). 1 or 2
dairy. 1
• Tomatoes, raw or cooked (1/2 cup serving). 1 or 2
• All or most from non-animal sources including legumes,
whole grains, nuts, and other vegetable sources. 2 • Salad greens, especially deeply colored ones, like
romaine, spinach, or arugula (1-cup serving). 1 or 2
6. Get enough fiber
Minus Points—
• I don’t know much about fiber and probably eat very
little. 0 Subtract 2 points every time per day you eat a serving of white
bread, white rice, potatoes (other than sweet potatoes and
• I know that fiber is important and eat some high fiber yams), or processed snack foods.
foods. 1
Subtract 2 pints for every serving per day of a sugar-sweetened
• Fiber is very important and I get at least 40 grams a beverage (including sodas, energy drinks, and fruit drinks).
day.2
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II. HOW YOU EAT 9. Tuned Out or Attentive

7. Fast or Slow • I don’t think about my food when eating it, and don’t
remember much about it. 0
• I tend to eat very quickly. 0
• I notice and enjoy some of what I eat and remember
• I manage to make my meals least for an average of 5 to some of it. 1
10 minutes. 1
• I pay full attention each time I eat, tasting and
• I stretch most meals to at least 15 minutes. 2 enjoying my food, and remember it well. 2
8. Up or Down 10. Cover Pain or Eat Joyfully
• I tend to eat while standing, walking around the house, • I eat mostly because I feel bored, lonely, sad, or tired.
driving, talking on the phone, or in front of a TV or 0
computer. 0
• I usually eat because it is mealtime. 1
• I mostly eat while sitting and reading. 1
• I eat because it is mealtime and I am hungry and really
• I eat while sitting and relaxing – alone, or with others. 2 looking forward to eating. 2
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11. Stressed Or Relaxed 13. Avoid Breakfast or Eat a Good One

• I eat more food and more unhealthy food when I am • I eat no breakfast to speak of (except perhaps a bagel
overstressed. 0 or pastry on some days, with or without coffee). 0
• I do occasionally practice some kind of stress relief. 1 • I eat a few bites of something healthy on most days. 1
• I understand that stress builds up every day and I do • I eat a full, healthy breakfast every day. 2
specific stress release practice every day. 2.
14. Snack on Junk or Snack Healthy
• I snack indiscriminately and for no particular reason,
12. Skip Meals or Three Squares a Day and can’t really say what I eat or how much. 0
• I skip meals here and there. 0 • I have a few healthy snacks and a few “empty” ones. 1
• I eat 3 meals each day, but they are of varying quality • I snack when hungry on healthy items (raw or roasted
and not all of them were balanced. 1 vegetables, fresh fruit, nuts or nut butter, bean dips,
low-sugar yogurt, whole grain crackers, etc.). 2
• I eat 3 balanced meals of top quality each day. 2
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15. Late Night Eating or Stop with Dinner

• I ingest major calories between dinner and bedtime. 0 17. Conflicted Feelings or Eat with Gratitude
• I have a light, healthy snack or a glass of low-fat milk • I’m very conflicted when I eat. I often feel guilty,
once in a while between dinner and bedtime. 1 angry, worried. 0
• I have nothing after dinner in anticipation of my good • I appreciate having food to eat and give a blessing with
breakfast the next morning. 2 each meal. 1
16. Buy Whatever or Shop with Purpose • I give thanks to the plants and animals that gave their
lives so that I can be alive. I eat every meal with love
• I don’t do any focused grocery shopping or cooking at and gratitude. 2
all. 0
Bonus Points:
• I spend a little time on focused shopping and did a little
cooking. 1 Add 2 points for additional stress-reduction exercises you do
each day (e.g. meditation, yoga, breath work).
• I make a point to shop well, spending time in the
produce department and other healthy food venues, Bit of Wisdom: Rule your mind or it will rule you.
and enjoy several sessions of simple cooking. 2
--Horace
Byte 3
page 28
III. ACTIVE SUPPORT FOR WEIGHT LOSS 20. Flexibility Exercise.

18. Aerobic Exercise • I don’t do any. 0
• I don’t do any. 0 • I do a little stretching now and again. I stretch before
doing more vigorous exercise. 1
• I do some decent moving around on most days. 1
• I engage in a regular exercise program that focuses on
• I do sustained brisk movement (walking, jogging, flexibility such as yoga. 2
cycling, aerobic machines, swimming, etc.) for at least
30 minutes at least 3 days during the week. 2 21. Drink Water
19. Resistance Exercise • I drink only a few sips once in a while. 0
• I resist. 0 • I drink a few glasses on most days. 1
• I do a few chin-ups, pull-ups, push-ups – or a little • I drink at least six 8-ounce glasses every day. 2
weight-lifting a few times here and there. 1
• I do 20 minutes or more of chin-ups, pull-ups, push-ups
– or a little weightlifting at least every other day. 2
Byte 3
page 29
22. Sleep and Relax Bonus Points:

• I am generally sleep-deprived and can’t seem to catch • Add 2 extra points if you do at least 30 minutes of
up or find time to rest. 0 aerobic exercise more than three times per week.
(Within reason: make sure your doctor approves!)
• I sleep fairly well most nights and find some additional
time to relax some of the time. 1 • Add 2 extra points if you do resistance exercise for at
least 5 minutes more than the minimum of 20 minutes 3
• I sleep as much as I need and make additional time to times a week.
relax regularly. 2
• Add 2 extra points if you do flexibility exercises for at
23. Take a daily Multivitamin least 10 minutes at least 3 times a week.
• None 0
• Some days 1 Bit of Wisdom: You must begin to think of yourself as becoming
• Every day 2 the person you want to be.
--David Viscott
Byte 3
page 30
• I know chocolate can cause problems and I generally

stay away from it. 1
IV. BREAKING FOOD ADDICTIONS
• I know chocolate can get me “hooked” and I have
eliminated it from my diet. 2.
24. Sugar
26. Cheese
• I am a compulsive eater of these kinds of foods: sugar,
honey, corn syrup, candy, donuts, soft drinks, etc. 0
• I crave cheesy foods such as pizza, cheese sandwiches,
• I know these foods can be a problem for me and I
fondue, etc. 0
generally stay away from them. 1
• I know cheese can be a problem for me and generally
• I know these foods can get me “hooked” and I have
avoid it. 1
eliminated them from my diet. 2
• Cheese is like a drug for me and I have eliminated it
25. Chocolate
from my diet. 2
• I’m a chocoholic. I love anything chocolate and can’t Bit of Wisdom: Do not give up what you want most for what
stay away from it even when I know I should. 0 you want at the moment.
--Weight Watchers
Byte 3
page 31
• I know these foods can get me “hooked” and I have

eliminated them from my diet. 2.
27. Meat
Bonus points: My Achilles heel “time bombs”
• I love the sizzle of a steak, think burgers are great, and
can’t limit my meat consumption even when I try. 0 We’ve all got them. They are unique vulnerabilities that can
sabotage our weight-loss program. We’re sailing along losing
• I eat low-fat meat such as chicken and turkey and eat weight and doing well and all of a sudden we are blind-sided
deep-water fish such as salmon. 1 by one of our Achilles heel time bombs. These can be things
lke the following:
• I am a vegetarian and have eliminated animal products
from my diet. 2 • Just before my period I crave sweets and lose whatever
resolve I have to watch what I eat.
28. Bread and other baked goods. • When I’m around other people who are snacking on
junk, I can’t stop from joining in.
• I am a compulsive eater of these kinds of foods: bread, • Whenver I go to a potluck dinner, I want to try
muffins, pastries, cookies, cake, bagels, etc. 0 everything and always overeat.
• Once I fall off my program, I give up and start eating
• I know these foods can be a problem for me and I fat food like crazy.
generally stay away from them. When I eat bread, it is • When I feel lonely and unloved I want to fill up on food.
whole grain, and I limit the amount I eat. 1
Byte 3
page 32
Score yourself on how you deal with your Achilles Heel • Part III—Active Support for Weight Loss (0-18): Your
vulnerabilities: score________.
• There are a number of unhealthy practices I do without • Part IV—Breaking Food Addictions (0-14): Your
really thinking about them. They just sneak up on me. 0 score______.
• I am aware of where I am vulnerable and I do my best • Write down your total score here_________.
to keep from getting caught. 1
In order to lose weight you need to be within the range of 35 to
• I know the things that can get me in trouble and I treat 60. If you’re already at 35 or above, congratulations. You’re
them like time bombs or land-mines. I’m always aware doing well. Keep up the good work, and try to raise your score
that they can blow up my program and plan every day as much as you can. A score of 60 or more means you’re doing
to avoid them. 2 all the right things.
Now add up your scores for each of the four parts. Be sure and Remember: The higher your score, the more weight you’ll lose,
be as honest as you can about the way you eat now. and the better you’ll feel as your health and state of mind
improve!
• Part I—What You Eat (range 0-18): Your score______.
This Guide is set up so that you can focus on the areas that are
• Part II—How You Eat (range 0-22): Your score____. of most concern to you and you can get started right away.
Eventually you will address all the areas, but you can do that at
your own pace and in your own time.
Byte 3
page 33
Make a Commitment!
Write out how you feel about making a commitment to joining
this program? What are your greatest hopes? What are your
greatest fears? What personal strengths do you bring to this
endeavor?
Make a Commitment [NEW IDEA]
Where Should You Begin?
The quiz you just took focuses on 28 different areas of action.
Reflect on the ones that seem most important for you to address
initially. For many people the most difficult part of the program is Bit of Wisdom: Losing weight: It’s not just a job. It’s an
“getting started.” We have failed in the past to lose weight and adventure. I’m joining today!
keep it off. Even though we know this is a new beginning, we
still have our doubts. Once you see that the program will work, --Weight Watchers
your success will help motivate you.
Where Should You Begin? [NEW IDEA]
A Contract with Yourself
Byte 3
page 34
This program will be successful if we all commit to it and we all Bit of Science: Group Support Helps People Maintain Weight
help each other to make it work in our lives. Make a pledge to Loss
and contract with yourself:
A study of men and women who were involved in a weight-loss
I, (fill in our name), am committing myself to the Diamond program found that continuing-care treatment and group
Aliveguide Program for healthy and permanent weight loss. The support contributed to their weight-loss success. The high
three most important reasons I want to lose weight are ratings given to continuing care and group support strategies
(1)___________(2)____________ and (3)_________________. indicate the acceptability of supportive self-help treatment for
I know that I am up against powerful forces including my genes, obesity administered over the long term. The findings suggest
increasing levels of stress in my life, easy to obtain high fat that continuing care and group support should be made
foods, and a corporate culture that is more interested in profits available to participants in the self-help treatment of obesity.
than in my health. I also know that I’m not alone. With support
and my own strong desire for health I will be successful. --Obesity, March, 2006.
Contract with Yourself [NEW INTENTION] Takeaway: Get as much support as you can, both from
professionals and also from your support community.
Discuss Making a Commitment
Byte 3
page 35
Bytes 4 and Up: Specific Focus for My Weight three-week period. You want to start with those that you
believe will be most helpful in losing weight, but ones that you
Loss Program feel some confidence you can be successful achieving. Take a
The main part of your weight loss program will be structured look at your scores on the 28 question quiz. You’ll want to
into a series of Bytes of three weeks each. In each Byte, you pick practices where you scored 0 or 1 (indicating you could
will focus on four weight loss practices. use some improvement).
Three weeks is the time it takes to begin to change old habits. If you scored a two on any practice in the quiz, it means you
Eating habits are some of the most difficult to break. However, are already doing well on this aspect of the program and would
science is on our side. According to Neal Bernard, M.D., “One of only need to address it directly if you began to slip into
the most surprising discoveries in the science of appetite is that unhealthy practices.
tastes require maintenance. Two or three weeks is all it takes for
After you have finished with this group of four, you can re-
our taste cells to forget the taste of unhealthy foods and to
evaluate your weight goals. Most people find that even though
become accustomed to healthy ones.”
they are focused on changing only four practices at a time,
You’ve reflected on what the most important weight loss without effort they are eating more healthily in other ways as
practices might be. Look at these again by clicking below. well.
Where Should You Begin? [EDIT IDEA] Along the way, you will be continuing with your weekly practice
of taking your weight and waist measurement.
You begin by picking four practices to address during the first
Byte Four
& Up page 36
At the end of each three-week Byte, review your progress The 4 practices you completed in this round:
carefully and then re-take the quiz. You will then fill out the
following chart: Current score on The Program That Will Keep Us Thin:
Date you began the program: Your comments about how you’re doing and what your next
goals are:
Initial Weight:
Chart Your Progress [NEW PRACTICE]
Initial Waist measurement:
At the end of this and every three-week Byte you have three
Initial Goal Weight: options:
Initial Goal Waist measurement: 1. If you are satisfied with your weight goals you can stop
and begin the maintenance phase.
Top three reasons you want to lose weight: 2. You can repeat the Byte for another three weeks.
Initial Score on The Program That Will Keep Us Thin: 3. You can move on to the next Byte
Date you completed round:

If you pick option 3, you might decide to pick four entirely new
Present Weight: practices. Or you might want to continue focusing on one or
Present Waist measurement: more of the practices from the previous Byte. For instance,
Byte Four
& Up page 37
you might decide to pick two new practices and continue

focusing on two current ones.
It’s important to note that you will not stop doing the
practices you have mastered during any given Byte. When a
practice has become second nature, you’ll simply maintain it
while moving on to new focus areas.
For the greatest benefit and best total weight loss you’ll
eventually want to address all the areas you might improve
upon. Some people will address all 28 areas at some time in the
program.
On the following page, you’ll find a list of all 28 weight-loss
practices. Click on the title of a practice and you’ll be taken to an
in-depth explanation and an interactive means of setting up the
practice. Bit of Wisdom: Nothing tastes as good as being thin makes you
feel.
--Jean Nidetch, Weight Watchers Founder
I.What II.How III.Support IV.Addictions
Byte Four
& Up page 38
1.Vegetables 7.Fast or Slow 18.Aerobics 24.Sugar

2.Fresh Fruit 8.Up or Down 19.Resistance 25.Chocolate
3.Grains 9.Attentive? 20.Flexibility 26.Cheese
4.Healthy Fats 10.Pain? 21.Water 27.Meat
5.Protein 11.Stressed? 22.Sleep 28.Bread
6.Fiber 12.Skip? 23.Multivitamin
13.Breakfast?
14.Junk?
15.Late?
16.Shopping
17.Conflicted?
Byte Four
& Up page 39
Last Byte: Maintenance Whatever level you have achieved, you have done well.
Celebrate a bit. Share your success with your support group,
Congratulations. You’ve met your weight-loss goals and want to with your family and friends.
insure that you maintain the program that has enabled you to be
successful. If you’re like most people I’ve worked with, the goal The good news is that you made it. The bad news is that you will
you achieved may be different from the one you initially set. begin slipping back into negative patterns because of the forces
that are still present in your life.
When people begin a weight-loss program they are usually
pretty out of touch with their mind/body/spirit and what we really • You still have genes that tell you to eat all the fat and
need to be healthy. Sometimes people have unrealistic sweets you can find.
expectations of what they should weigh and what waist size is • You still have stresses in your life that will make you
best for them. We think we should look like we looked (or how want to eat.
we think we should have looked) when we were in our 20s. • You still have unhealthy food everywhere available
Now, if we’re lucky, we have a more realistic acceptance of how waiting to tempt you back to your old habits.
much we should weigh and what our waist size should be. • You still have a corporate culture that makes more
money selling you junk food than healthy food.
Other people shoot too low. They projected a desired weight
and waist size they find later is too pessimistic. They find they
Remember, too, that big corporations also own many of popular
can act to feel healthier and look better than they ever imagined.
weight-loss programs and “diet” foods you can buy in the stores.
They’ll try and get you at both ends. Sell you food to make you
Last Byte
page 40
fat, then sell food to make you thin, then sell you food to make program, the less pull those negative forces will have on
you fat. You get the picture. To them it’s just business as usual. our lives.
4. Invite others to join. We don’t have to be heavy-handed
So what must you do if you want to maintain your weight? about it. We just need to be open to sharing what has
worked for us. We can encourage those who are
1. Recognize that the forces aligned against you are still overweight and would like to lose weight to join the
there and they don’t rest. They are like a powerful stream program.
pulling you away from your best weight. 5. Each month, review the quiz and add up your points.
2. In order to resist their pull, you have to keep your Keep your points as high as you can. If you begin to slip
motivation high. Review the reasons you wanted to lose in some areas, address them directly and “get back on
weight. Write down all the ones that are important now. program.”
Read them every day.
Monthly Weight Loss Quiz [NEW PRACTICE]

Reasons to Lose Weight [EDIT IDEA]
6. Accept that you may have setbacks. There are times that
3. Continue to be active in the Aliveworld community. life’s stresses can overwhelm us and cause us to cause
Helping others achieve their goals will help keep you on us to eat more of the wrong kinds of foods. Be gentle
the right path. Further, the more people we get in the with yourself. Be kind.
Last Byte
page 41
Bit of wisdom:
7. Reach out for support. Support others. Keep coming
back. There are only two choice: Make progress or make excuses.
--Ellen Mikesell
Discuss Weight Loss Maintenance
Click here to learn more about successful weight-loss
maintenance.
Click here for weight-loss resources.
Click here for good Web weight-loss resources.
Rate This Guide
Give Feedback on This Guide
Last Byte
page 42
Bell peppers
1. Vegetables
Carrots
Best bet vegetables. You want to eat at least three servings of Celery
vegetables a day, but more is better. Eat as much as you want
of the following vegetables. Eat them raw, plain or sensibly Cucumbers
sautéed. Start with the ones you like and branch out to develop Edible-pod peas
new favorites:
Salad greens
Broccoli
Bok choy
Cabbage
Brussels sprouts
Cauliflower
Radishes
Asparagus
Mushrooms
All dark greens (spinach, kale, collards, chard, mustard, etc.)
Tomatoes
Green beans
Artichokes
Squash (zucchini, spaghetti squash, etc)
Click here for next page
Practices
page 43
Eggplant Vegetables [NEW PRACTICE]

Jicama Discuss Vegetables Practice
Beets
Vegetables higher in carbohydrates. Healthy, but higher in
calories, so limit to one or two servings per day.
Sweet potatoes
Pumpkin
Artichokes
Turnips
Rutabagas
Water chestnuts
Click here to return to main Aliveguide.
Parsnips.
2. Fruits
Practices
page 44
Best bet fruits: These fruits are low in sugar and calories. Eat Grapes
them freely for breakfast, dessert, and snacks. You want at least Mangoes
2 servings a day. Pineapple
Pears
Apples Fruits [NEW PRACTICE]
All berries (strawberries, blackberries, blueberries, etc.)
Kiwi Discuss Fruits Practice
Grapefruit
Melons
Nectarines
Peaches
Plums
Papaya
Fruits higher in sugar and calories. Limit to one or two servings

a day.
Apricots
Bananas
Cherries 3. Whole Grains
Practices
page 45
Whole grains include brown rice, wild rice, oats, barley, quinoa,
millet, buckwheat, amaranth, spelt, and kamut. Whole grain
foods are made with significant amounts of whole grains.
Excellent for cereals and breads, but make sure the word
“whole” is at or near the top of the ingredient list (as in “whole”
wheat, “whole” oats, “whole” rye, etc.)
Eat one to three servings a day. Which whole grains will you add
to your diet?
Whole Grains [NEW PRACTICE]
Discuss Whole Grains Practice

4. Good Fats
Click here to find out why fiber found in vegetables, fruits,
grains, etc. will help take off pounds and inches.
Practices
page 46
Many people who want to lose weight are under the mistaken • Salmon and tuna.
belief that the best way to do that is to eliminate all fat from the
diet. This isn’t true. There are some fats, such as olive oil, that Note: Don’t overdo these healthy fats if you want to lose weight.
are very good for you. So we don’t want to eliminate fat from the 1 or 2 servings a day will keep you in good shape. It’s easy to
diet, but rather to replace bad fats with good ones. eat too much of these good fats so remember to check for
portion size.
Eat more of the following fats.
Eat less or eliminate the following waturated fats.
Monounsaturated fats:
• Whole-fat dairy products, including whole milk, cream,
• Olives and olive oil. butter, cheese, full-fat yogurt, and ice cream.
• Nuts such as cashews, almonds, peanuts, and peanut • Red meat.
butter.
• Avocados.
Click here for next page.
Polyunsaturated fats:
• Vegetable oils, including corn, soybean, and safflower.
Eliminate the following trans fats:
• Legumes including soybeans and soy products.
• Margarine not labeled as trans-fat-free.
Practices
page 47
• Vegetable shortening. Discuss Good Fats Practice
• Partially hydrogenated vegetable oil.

• Chips and other deep fried foods.
• Most fast foods, including French fries.
• Most commercial baked goods. (Whole grain breads are
an exception, but things like muffins, tarts, and cinnamon
rolls usually have trans fats.)
Consider the following:
• Which fat-containing foods will you eat more of?
• Which fat-containing foods will you each less of?
• Which fat-containing foods will you eliminate? Click here to return to main Aliveguide.
5. High Quality Protein
Good Fats [NEW PRACTICE]
Practices
page 48
Many people believe that we need a lot of protein in order to be other forms of degenerative illness can be prevented simply by
strong and healthy. They also believe that meat is the best adopting a plant-based diet.” --Dr. T. Colin Campbell.
protein available and that the meat we buy in the stores is the
kind of protein our body requires. Here is what the experts say: “Unlike today’s meat that comes from domesticated animals and
is high in saturated fat, the meat our hunter-gatherer ancestors
“The average woman needs about 50 grams of protein a day. ate was only wild game which is low in fat (4 percent fat versus
The average man needs about 65. Because protein is abundant 25 to 30 percent in domesticated meat).” –Elizabeth Somer,
in so many of the foods that we normally eat, you can hit that M.A., R.D.
goal pretty easily.” --Walter Willett, M.D.
“Methane is 21 times more powerful a greenhouse gas than
“There is plenty of protein—and all the essential amino acids C02. The number one source of methane world-wide is animal
you’ll need—in beans, grains, vegetables, and fruits. There is no agriculture. Methane cycles out of the atmosphere in just 8
reason to consume animal protein, and you’re better off without years, so reducing meat consumption quickly translates into
it.” —Neal Bernard, M.D. cooling of the earth.” --John Robbins and EarthSave.
Based on results from the China Study, the most comprehensive
study of nutrition ever conducted, the following conclusion was
drawn. “People who ate the most animal-based foods got the Click here for next page.
most chronic disease. People who ate the most plant-based
foods were the healthiest and tended to avoid chronic disease.
The vast majority of all cancers, cardiovascular diseases, and Eat more of the following proteins:
Practices
page 49
Food Protein (grams/serving)

Tempeh, cooked 21 Almonds, dry roasted 6
Soy milk 7
Seitan 30 Whole-wheat bread 6
Tofu, firm 20 Brown rice, cooked 5
Tofu, silken 7 Broccoli, cooked 4
Split peas, cooked 8
Lentils, cooked 9
Edamame (boiled green 11 Click here for next page.
soybeans)
Kidney beans, cooked 8

If you choose to eat animal protein, limit the amount, and when
Peanuts, dry roasted 8 possible eat local, free range animals:
Practices
page 50
Food Protein (grams/serving) Discuss High Quality Protein Practice

Roasted chicken 42
Cheddar cheese 7
Cottage cheese, 1% butterfat 28
Fish 41
Beefsteak, broiled 32
Lean hamburger (10% fat) 32
Egg 6

Note: Many people are addicted to cheese,and meat. You may Bit of Science: New scientific Review Shows Vegetarian Diets
want to check out Section 4: Breaking Food Addictions Cause Healthy Weight Loss
High Quality Protein [NEW PRACTICE]
Practices
page 51
A recent study shows that a vegetarian diet is highly effective Research increasingly supports the conclusion that well-
for weight loss. Vegetarian populations tend to be slimmer designed programs delivered over the Internet can produce
than meat-eaters, and they experience lower rates of heart significant weight loss compared to randomized controlled
disease, diabetes, high blood pressure, and other life- conditions. In this study a total of 2311 members enrolled.
threatening conditions linked to overweight and obesity. The Analyses revealed that personalized mailings produced higher
new review, compiling data from 87 previous studies, shows enrollment rates than member newsletters and that members
the weight-loss effect does not depend on exercise or calorie- with diabetes or heart disease were more likely to enroll than
counting, and it occurs at a rate of approximately 1 pound per those without these diagnoses. Receiving a personal letter was
week. helpful in getting people enrolled.
--Nutrition Reviews, April, 2006 --Journal of Medical Internet Research, May 9, 2007
Takeaway: “If you want to lose weight and try out a Takeaway: Getting involved in an on-line weight-loss program
vegetarian life-style this may be the time to give it a try. The can help you lose weight and stay healthy.
research reveals that people can enjoy unlimited portions of
high-fiber foods such as fruits, vegetables, and whole grains to
achieve or maintain a healthy body weight without feeling Click here to return to main Aliveguide.
hungry," says Dr. Susan Berkow, the lead author.
6. Get Enough Fiber
Bit of Science: The Internet Proves Effective in Weight-Loss
Support
Practices
page 52
Fiber is what makes food filling without being fattening. The According to Neal Bernard, M.D., “An extra 14 grams of fiber in
word itself simply means plant roughage: The brown covering of your diet each day cuts your calorie intake by a full 10 percent.”
a grain of brown rice, the chewy part of oats, or the skin of an
apple. Some of my high-fiber favorites include:
Bottom line: Asparagus

Broccoli
• A generous tablespoon full of a fat or oil contains about
135 calories. Brussels sprouts
• The same amount of carbohydrates or protein packs Carrots
about 60 calories.
Peas
• But that same amount of fiber has essentially 0 calories.
Sweet potatoes
It doesn’t take a scientist to do the math. Also consider:
Black beans
• Plant foods such as fruits, vegetables, grains, beans, etc.
Low-fat bran muffins
have lots of fiber.
• Animal products (meat, dairy, eggs, etc) have no fiber.
Appples
Practices
page 53
Apricots Apple, with skin 1 medium 3.3
Pears
Strawberries 1 cup 3.3
Raspberries
Peaches, dried 3 halves 3.2
Strawberries
Orange 1 medium 3.1
Here are some popular foods and their fiber content:

Apricots, dried 10 halves 2.6
Serving size Total fiber
(grams) Raisins 1.5-ounce box 1.6
Pear 1 medium 5.1 Grains, cereal & pasta Serving size Total fiber
(grams)
Figs, dried 2 medium 3.7
Spaghetti, whole-wheat 1 cup 6.3
Blueberries 1 cup 3.5
Bran flakes 3/4 cup 5.1
Practices
page 54
Oatmeal 1 cup 4.0 Baked beans, canned 1 cup 10.4
Bread, rye 1 slice 1.9 Almonds 24 nuts 3.3
Bread, whole-wheat 1 slice 1.9 Pistachio nuts 47 nuts 2.9
Bread, mixed-grain 1 slice 1.7 Peanuts 28 nuts 2.3
Bread, cracked-wheat 1 slice 1.4 Cashews 18 nuts 0.9
Legumes, nuts & seeds Serving size Total fiber Vegetables Serving size Total fiber
(grams) (grams)
Lentils 1 cup 15.6 Peas 1 cup 8.8
Black beans 1 cup 15.0 Artichoke, cooked 1 medium 6.5
Lima beans 1 cup 13.2 Brussels sprouts 1 cup 6.4
Practices
page 55
Turnip greens, boiled 1 cup 5.0 Dr. Andrew Weil recommends that we eat 40 grams of fiber a
day, which isn't hard to achieve if you eat the kinds of foods
Potato, baked with skin 1 medium 4.4 listed above. If you haven’t eaten much fiber in the past, add
more slowly to avoid problems with gas.
Corn 1 cup 4.2 You never feel hungry when you eat high fiber foods such as
fruits and vegetables because they literally fill you up.
Popcorn, air-popped 3 cups 3.6 Remember there is no fiber in animal products such as meat,
milk, eggs, and cheese.
Tomato paste 1/4 cup 3.0
Make a practice of eating more foods with fiber until you’re
eating 40 grams a day.
Fiber [NEW PRACTICE]
Fiber bonus:
Discuss Fiber Practice
Fiber acts as an appetite suppressant. Fiber food absorbs water,
causing it to swell. This gives a nice feeling of fullness. Fiber Click here to return to main Aliveguide.
food can actually impair the ability of the body to absorb sugars
and fats. This means you can actually consume these foods
occasionally and still lose weight by keeping insulin low and
allowing the body to continue the fat-burning process.
Practices
page 56
7. Fast or Slow change will slow you down and force you to focus on
what you are eating.
In our high-speed world, we tend to do everything fast,
including eating fast. Studies show that when we eat fast the
brain centers that register that we’re full don’t have time to For many of us, we are so used to eating fast, these practices
give us feedback. One of the best things you can do to lose will feel painfully slow, but try it and you’ll find you will fill up
weight is to eat more slowly. An added bonus is that you’ll faster, eat less, and lose weight.
enjoy your food a lot more when you savor each bite.
To learn more about the effects of stress on weight, click
For the next 3 weeks, make it a point to: Eat slowly. Chew here.
fully. Enjoy each bite.
Here are two simple practices I have found will help you slow
down and enjoy your food: Eat Slowly [NEW PRACTICE]
1. Take a bite of your food. Put your fork down. Chew

each bite fully, savoring the taste. After you have Discuss Eat Slowly Practice
finished, raise your fork again and take another bite,
and repeat.
2. Eat with your other hand. If you are right-handed, eat Click here to return to main Aliveguide.
with your left hand. Try it for one meal a day. The
Practices
page 57
8. Up or Down Sit Down & Eat [NEW PRACTICE]

Many of us eat on the run. We grab our food and eat while Discuss Sit Down & Eat Practice
we’re driving or eat a hotdog from a street vendor while we’re
hurrying to our next appointment. Change these patterns.
Make a plan to eat in a comfortable setting.
For the next three weeks, sit when you eat, and relax and
enjoy your food.
Here’s a simple practice that will help you settle and enjoy
your meals more fully, and in the process, lose weight. Eat
with others. Try getting the whole family to eat together a few
times a week. Invite a colleague or friend to have lunch with
you. For most of human history, eating involved socializing
with friends and family. Practice taking time to enjoy your
meals with others.
here.
9. Tuned Out or Attentive
Practices
page 58
We often eat unconsciously. Our minds are on other things. Discuss Focus on Eating Practice
We’re thinking about work or what we’re going to do next.
When we’re not conscious of our eating, we tend to eat too
much of the wrong kinds of food.
During the next three weeks, when you’re eating, pay
attention and focus on your food, its nourishment and your
enjoyment.
Try this simple practice to raise your consciousness about the
food you are eating. Before you begin to eat, say a blessing
and appreciate all those who were instrumental in bringing this
meal to you. Thank those who prepared the food, those who
delivered the food to the stores, and those who grew the food.
here.
Focus on Eating [NEW PRACTICE] 10. Cover Pain or Eat Joyfully
Practices
page 59
The purpose of eating is to nourish our bodies, our minds, and Try getting your comfort in other ways and enjoy eating for
our souls. Too often we eat when we are stressed or to reward nourishment and enjoyment.
ourselves when we’re feeling over-extended. We eat when
we’re depressed or when we’re lonely. Eating snacks usually To learn more about the effects of stress on weight, click
has more to do with attempts to “comfort” ourselves than to here.
nourish ourselves. This is your chance to focus on the real Eat Joyfully [NEW PRACTICE]
reasons to eat.
During the next three weeks, eat at mealtimes when you’re
hungry and look forward to eating good, nourishing food. Discuss Eat Joyfully Practice
Try this practice to get in touch with the underlying reasons Bit of Wisdom: Do it for yourself, not for others.
you are eating:
--Weight Watchers
When you are about to eat something, stop and ask yourself,
“What am really trying to fill? Is it my hunger I’m satisfying, or Click here to return to main Aliveguide.
am I eating because I feel lonely, worried, tired, or angry. Am I
eating ‘comfort foods’ when what I really need is a comforting
hug or words of support?”
Practices
page 60
11. Stressed Or Relaxed few deep breaths. Then let the breath come naturally without
trying to influence it. Ideally it will be quiet and slow, but
Stress is at the root of a lot of our modern problems. There are depth and rhythm may vary. To begin the exercise, count "one"
so many things in our lives that cause us to feel overwhelmed to yourself as you exhale. The next time you exhale, count
and worried. Much of our over-eating is stress-related. "two," and so on up to "five."
During this three week period, remember that stress can cause Then begin a new cycle, counting "one" on the next exhalation.
you to want to eat unhealthy foods. Instead, remember to eat Never count higher than "five," and count only when you
some healthy carbohydrates and practice a stress-reduction exhale. You will know your attention has wandered when you
exercise. find yourself up to "eight," "12," even "19." Try to do 10
Here’s a simple, stress reduction exercise that will help you minutes of this form of meditation.
relax and also keep stress from putting pounds around your To learn more about the effects of stress on weight, click
middle. here.
Audio clip (breath counting) Breath Counting [NEW PRACTICE]
Discuss Breath Counting Practice
Breath Counting:
Sit in a comfortable position with the spine straight and head
inclined slightly forward. Gently close your eyes and take a
Practices
page 61
12. Skip Meals or Three Squares a Day

Many people skip meals because they are stressed and don’t
take time to eat. People also skip meals because they think it
will help them lose weight. The truth is that when we skip
meals it throws our systems out of balance and we over-eat
later.
During the next three weeks, don’t skip meals, but eat 3
balanced meals of top quality food each day.
here.
Three Meals [NEW PRACTICE]
Discuss Three Meals Practice
13. Avoid Breakfast or Eat a Good One
Practices
page 62
Studies show that those who are overweight often skip

breakfast or eat a meal that is unhealthy in the morning. Since
breakfast is the first food we eat after awakening, it is
important that it be healthy. Eating breakfast sets the tone for
the day. People who skip breakfast usually eat more food later
in the day.
During the next three weeks, I will eat a full, healthy breakfast
each day.
here.
Healthy Breakfast [NEW PRACTICE]
Discuss Healthy Breakfast Practice

14. Snack on Junk or Snack Healthy
Practices
page 63
Most people who want to lose weight tell themselves they Discuss Healthy Snacks Practice
shouldn’t eat between meals. As a result they rarely have
healthy foods on-hand. Their resolve often falters and they
grab whatever is at hand. Usually it is not a healthy choice.
Prepare to have a healthy snack between meals and you’ll
keep your weight down.
During the next three weeks, if you get hungry between meals,
snack on healthy items (raw or roasted vegetables, fresh fruit,
nuts or nut butter, bean dips, whole grain crackers, etc.)
Click here to find out more about the kinds of snacks you
should avoid—and why.
here.

Healthy Snacks [NEW PRACTICE] 15. Late Night Eating or Stop with Dinner
Practices
page 64
For many people, eating after dinner is our downfall. Stop with Dinner [NEW PRACTICE]
Television commercials don’t help. They tempt us with high-
fat junk foods right at the time we are most vulnerable. Discuss Stop with Dinner Practice
Evening is often a time when we feel lonely or feel the stresses
of the day. We want a “goody” to keep us company. Don’t give
in to the temptation.
During the next three weeks, eat nothing after dinner and
anticipate a wonderful breakfast in the morning.
Here’s a practice that will help. If you watch T.V. in the
evening, during the commercials, get up and do some simple
exercise instead of watching. If you don’t watch T.V., take
periodic breaks. Do a few push-ups or sits-ups, walk around the
house. Do some yoga or simple stretches. You’ll find that
movement will break the cycle of sitting and nibbling. You’ll
find you’re eating less and losing more.
here. 16. Buy Whatever or Shop with Purpose
Practices
page 65
With big business doing everything it can to induce us to eat

the high-calorie, low nutrition food that is so profitable, we
must put extra effort to plan what, when, where, and how we
will eat.
During the next three weeks, make a point to plan your meals,
shop well for healthy food, and have healthy snacks with you
so you’re not tempted to eat junk food.
Here’s a good practice to help with this step: Always make a
list before you shop and buy nothing that is not on the list.
Think about the foods that are healthy that you plan to buy.
When you’re in the market, notice the many enticements that
are meant to get you to “buy on impulse.” Smile when you
outsmart each one and buy only the healthy foods on your list.
And don’t go food shopping when you’re hungry! To learn more
about the effects of stress on weight, click here. Click here to return to main Aliveguide.
Shop with Purpose [NEW PRACTICE] 17. Conflicted Feelings or Eat with Gratitude
Discuss Shop with Purpose Practice
Practices
page 66
Through most of human history we hunted and gathered our

food and recognized the spiritual connection we had with all of
nature. Taking time to truly remember the great gift we are
given every time we eat can make our meals more pleasurable
and peaceful.
For the next three weeks, at each meal give thanks to the
plants and animals that gave their lives so that you can be
alive. Eat every meal with love and gratitude.
Practice a simple blessing each time you prepare to eat. Think
of each of the foods as living beings. Think about where they
lived and the spirit that they embody. As you eat each bite,
think how lucky you are to be able to partake of the
nourishment each provides.
here.
Eat with Gratitude [NEW PRACTICE] 18. Aerobic Exercise
Discuss Eat with Gratitude Practice
Practices
page 67
For most of human history we had to move in order to get our

food. There was a natural process for expending energy in
order to nourish ourselves. We no longer need to walk long
distances and chase wild animals in order to get our dinner.
We simply walk to the refrigerator or order take out. Most of
us recognize that we must expend more energy if we are going
to lose weight.
Engage in sustained brisk movement (walking, jogging, cycling,
aerobic machines, swimming, etc.) for at least 30 minutes at
least 3 days during the week.
To find out more about exercise and weight, click here.
To find out how to get on an aerobic program, click here.
Aerobic Exercise [NEW PRACTICE]
Discuss Aerobic Exercise Practice
Practices
page 68
19. Resistance Exercise

One of the great weight loss secrets that few people know is
that muscle burns more calories than fat. Having more muscle
allows you to burn calories 24 hours a day, even when you’re
sleeping. Not only will you feel and look better: when you
exercise you will be helping your body lose weight more easily.
Do 20 minutes or more of chin-ups, pull-ups, push-ups – or a
little weightlifting at least every other day.
To find out how to get on a resistance exercise program, click
here.
Resistance Exercise [NEW PRACTICE]
Discuss Resistance Exercise Practice

Practices
page 69
20. Flexibility Exercise

In addition to aerobic and strength exercises we need to keep
our bodies flexible. There’s nothing that will make us feel less
like moving than having a sore back or achy joints. I’ve found
that flexibility exercises can make a huge difference in how we
feel, particularly as we get older.
Engage in a regular exercise program that focuses on flexibility
such as yoga or simple stretching at least 3 days a week.
To find out how to get on a flexibility program, click here.
Flexibility Exercise [NEW PRACTICE]
Discuss Flexibility Exercise Practice

Practices
page 70
21. Water we were built to consume, water, will help us lose weight and
improve our health.
I first learned about the benefits of drinking water to lose
weight when I was in high school. One of the girls in my class Water Bonus: Eat soup, lose weight.
always looked beautiful and slim and I asked her how she did
it. “Water,” she told me. “The secret is drinking water.” Dr. Barbara Rolls and her team have been conducting research
at Penn State University on how food volume affects appetite.
Through most of human history water was the primary liquid She and her students performed a study in which the same
we drank each day. Our bodies adapted to taking in 0 calories foods — chicken and rice — could be served in three different
with this beverage. In modern times we have begun drinking forms: as a chicken rice casserole, as a chicken rice soup, and
high calorie liquids such as soft drinks, fruit drinks, and other as a chicken rice casserole served with a 10-ounce glass of
calorie added beverages. Since our body doesn’t register these water. The soup-eaters ate 26 percent less during the
drinks as “food with calories,” but as “0 calorie water” we subsequent meal than either of the other two groups, Rolls
tend to eat the same amount of calories in our food, and take found, even though the types and amounts of ingredients in
in “extra calories” in our drinks. the soup matched those of the water-casserole combination
exactly.
Researchers estimate that putting sweeteners into beverages
added 137 calories to the average American’s daily diet Click here for next page.
between 1997 and 2006. Over a year this surplus can cause a
weight gain of about 14.2 pounds. Getting back to the liquid
Practices
page 71
"Water in food is chemically different than water taken as a

beverage," says Rolls. "It leaves the stomach more slowly." And
added water may also help people feel fuller because they are
conditioned to judge the "appropriateness" of portion sizes.
"The serving of soup just looks bigger," Rolls says, "so the
brain, as well as the stomach, is satisfied."
Over the next three weeks, drink at least six 8-ounce glasses
every day and add soup (with broth, not milk or creamyou’re
your regular diet.
To find out more about the weight-loss and health-giving
properties of water, click here.
Drink More Water [NEW PRACTICE]
Discuss Drink More Water Practice
Practices
page 72
22. Sleep and Relaxation

Lack of sleep is significantly associated with weight gain,
according to a recent scientific study. The findings represent a
prospective analysis of 68,183 women, followed over 16 years,
from the Nurses’ Health Study.
Over 16 years, women who had 5 or fewer hours of sleep per
night gained, on average, 1.04 kg (2.3 pounds) more than those
getting at least 7 hours. Women sleeping only 6 hours gained
0.68 kg (1.5 pounds) more than those who slept 7 or more hours
per night.
According to lead researcher Sanjay R. Patel, M.D., of Case
Western Reserve University, “Obtaining an adequate amount of
sleep should be considered an integral part of a healthy lifestyle,
just as much as eating healthy and exercising regularly.”
Practices
page 73
Here are some things you can do to ensure a good night’s 4. Do your best to go to bed at the same time each night
sleep: (even on the weekends) and get up at the same time.
Being on a regular schedule will help your body naturally
get sleepy at the same time each night. During this time,
1. Turn the lights down in your house an hour or so before do things that will help you relax.
you want to go to bed. Turn off the TV and computer at 5. Don't lie in bed for over 20 minutes without sleeping.
least 30 minutes before you want to go to sleep. Lights, Instead, get up and do something that may make you
television, and the computer keep you stimulated. feel sleepy. Take a shower or warm bath, read a book.
Turning these items off will help your body slow down DON'T get online. Browsing the web is way too
and relax. stimulating. You'll find yourself hopping from site to site
2. Make your bedroom a comfortable place to be. Make and never getting sleepy.
sure the temperature is right for you, the blinds block out 6. If your mind races with thoughts while you are trying to
the light, and there's not too much clutter. Even though go to sleep, get up and write down your thoughts. If
you don't see the clutter when your eyes are closed, your possible, keep the lights dimmed so that the light doesn't
body senses the clutter or closed in feeling that could keep you alert. Keep writing until your thoughts stop. If it
keep your senses more alert. helps, make a list of things to do in the next few days
3. While some say that you shouldn't eat before going to that will address your racing thoughts.
bed, a light snack can help some people. The seratonin
found in carbohydrate-rich foods can help you get Click here for next page.
drowsy.
Practices
page 74
7. Avoid caffeine, nicotine, and alcohol after noon. They

can inhibit your sleep. You may find your sensitivity to
these can change over time. In our 20s and 30s we
might have been able to drink lots of coffee and alcohol
and still sleep through the night. In our 40s, 50s, and
60s, even a small amount of these substances may keep
us awake.
If sleeplessness persists, you should see a doctor or a sleep

specialist. Sleep disorders are quite common and generally
responsive to good treatment.
Over the next three weeks, get as much sleep as you need (7-8
hours) and make additional time to relax regularly.
Enough Sleep [NEW PRACTICE]
Discuss Enough Sleep Practice
Practices
page 75
23. Multivitamin
Most nutrition experts now agree that taking a multivitamin
each day will help keep us healthy. Theoretically we can get
all our nutrition needs met by eating well. However, as our
soils get worse and the quality of our food declines, making
sure we get all that we need by taking a supplement is good
insurance.
Plus, new evidence shows that the calcium you get in a good
supplement (along with eating well) can actually help remove
tfat from your body.
ake a good multivitamin once a day.
To find out more about what multivitamin you should take,
click here.
Multivitamin [NEW PRACTICE]
24. Sugar
Discuss Multivitamin Practice
Practices
page 76
Many of us find that we crave foods with extra sugar. Food you can’t stop when you want, if you binge on sugar-
manufacturers know that and go out of their way to get us laden foods, if sugar interferes with your ability to lose
hooked. If you find you have a hard time staying away from weight and keep it off, you may want to consider
candy, soft drinks, donuts, etc. you may need to eliminate eliminating it in the future.)
them for awhile in order to break the habit.
Eliminate sugar, honey, corn syrup, candy, jelly, soft drinks,
donuts, etc. from your diet for three weeks. Eliminate Sugar [NEW PRACTICE]
At the end of three weeks, evaluate the experience:

Ask yourself the following questions: Discuss Eliminate Sugar Practice
• Which foods did I easily eliminate?

• Which ones were difficult to stop eating?
• What did you learn about your level of addiction?
• Do you feel it would be better to eliminate these foods
permanently? (If not, keep an eye on how your 25. Chocolate
relationship with sugar evolves over time. If you find
Practices
page 77
Many of us can’t resist anything chocolate. We may be eating ability to lose weight and keep it off, you may want to
well, but are overcome with a craving for chocolate ice-cream, consider eliminating it in the future.)
some tasty fudge, or a slice of chocolate cake. If you think you
are hooked on chocolate you may want to eliminate it from
your diet for a time and evaluate how it affects you. Eliminate Chocolate [NEW PRACTICE]
Eliminate chocolate from your diet for 3 weeks.
At the end of 3 weeks, evaluate the experience: Discuss Eliminate Chocolate Practice
Ask yourself the following questions:
• Was it easy to stop eating chocolate or was it very Click here to return to main Aliveguide.
difficult?
• Do you feel it would be better to eliminate chocolate
permanently? (If not, keep an eye on how your
relationship with chocolate evolves over time. If you 26. Cheese
find you can’t stop when you want, if you binge on
chocolate-laden foods, if chocolate interferes with your
Practices
page 78
Most of us grew up believing that cheese was good for us. We foods, if cheese interferes with your ability to lose
were raised on grilled cheese sandwiches and when pizza was weight and keep it off, you may want to consider
invented it seemed like a gift sent from heaven. Now we eliminating it in the future.)
recognize that cheese can be addictive. If you think cheese
may be a problem for you, try eliminating it for a time and
evaluate how you feel. Eliminate Cheese [NEW PRACTICE]
Eliminate cheese from your diet for 3 weeks.
At the end of three weeks evaluate the experience: Discuss Eliminate Cheese Practice
Ask yourself the following questions:
• Was it easy to stop eating cheese or was it very Click here to return to main Aliveguide.
difficult?
• Do you feel it would be better to eliminate cheese
permanently? (If not, keep an eye on how your
relationship with cheese evolves over time. If you find 27. Meat
you can’t stop when you want, if you binge on cheesy
Practices
page 79
Meat is another food we were told was essential to our well • What did you learn about your level of addiction?
being. It’s difficult to believe that we could actually get
addicted to hamburgers, fried chicken, or pork chops. Meat is • Do you feel it would be better to eliminate meat
so much a part of many people’s diets that they can’t imagine permanently? (If not, keep an eye on how your
living without it. Whether you feel you are hooked or not, it relationship with meat evolves over time. If you find
may be good to try taking a break for a short time and see how you can’t stop when you want, if you binge on certain
you feel. When I eliminated meat from my diet I was amazed meats, if eating meat interferes with your ability to
that the “stuffed” feeling I always had wasn’t natural, but was lose weight and keep it off, you may want to consider
caused by all the meat I was eating. eliminating it in the future. )
Action: Eliminate meat (beef, chicken, pork, lamb, etc.) from

your diet for 3 weeks. Eliminate Meat [NEW PRACTICE]
At the end of 3 weeks, evaluate the experience. Discuss Eliminate Meat Practice
Ask yourself the following questions: Click here to return to main Aliveguide.
• Was it easy to stop eating meat or was it very difficult?
• Are there some types of meat you seem to crave over 28. Bread and Other Bakery Goods
others (i.e. steak, chicken, pork, etc.)?
Practices
page 80
For me baked goods were my downfall. I couldn’t pass a • Do you feel it would be better to eliminate baked goods
bakery without going in to see what was good. I couldn’t permanently? (If not, keep an eye on how your
imagine anything better than eating a huge cinnamon roll and relationship with baked goods evolves over time. If you
would usually have a second or a third. I’d sometimes buy a find you can’t stop when you want, if you binge on
loaf of freshly baked bread and eat the whole thing on my way breads, muffins, pastry, cookies, if eating them
home. If bakery goods are your downfall you may want to take interferes with your ability to lose weight and keep it
a break and evaluate how you feel. off, you may want to consider eliminating them in the
future.)
Eliminate bakery goods (bread, muffins, pastries, cookies,
cake, bagels,) from your diet for 3 weeks.
At the end of 3 weeks, ask yourself the following questions: Eliminate Bakery Goods [NEW PRACTICE]
• Was it easy to stop eating bread and other bakery
products or was it very difficult?
Discuss Eliminate Bakery Goods Practice
• Are there some types of baked goods you seem to crave
over others (i.e. bread, muffins, pastries, cakes,
bagels, etc.)? Click here to return to main Aliveguide.
Practices
page 81
Section 1: What You Eat

Most of us have a general idea of what we should eat, but often
need more specific information that is simple, straightforward,
and easy to remember. In this section you’ll learn about the best
vegetables, fruits, whole grains, healthy fats, proteins, and fiber
you need to eat. You’ll also learn about the most common foods
you should stay away from.
Supplemental Pages page 82

Section 2: How You Eat

Many people don’t realize that how you eat is as important as
what you eat. For instance, when we eat in a hurry we often eat
the wrong kinds of foods or over-eat foods that may be healthy
but can add extra weight when we eat too much. Skipping
breakfast, eating late at night, using food to feed our emotional
hunger are all ways we eat that can add to our weight problem.
In this section you’ll learn to identify and develop healthy eating
practices.
here.

Section 3: Active Support for Weight Loss

In this section you’ll learn about activities you can engage that
will help you lose weight and stay healthy. You’ll learn about the
three kinds of exercises that are best for weight-loss. You will
find out why water is so important to weight loss and why an
inexpensive multivitamin can be the best health insurance you
can acquire. Finally, you’ll learn why getting enough sleep can
help you lose unwanted pounds.

Section 4: Breaking Food Addictions

Most people who have tried to lose weight find that there are
certain kinds of foods that they continue eating even though they
know it makes them fat. For some it is ice cream, chocolate, or
pastries. For others it is pizza, pies, or creamy pasta. In this
section you’ll learn about the science of food addictions and
learn why people can get hooked on sugar, chocolate, cheese,
meat, and baked goods. More importantly you’ll learn how to
break these addictions so that your weight-loss program isn’t
sabotaged.
Resources: Weight-Loss Experts and Books

The following experts can give you additional information on Professor Emeritus of Nutritional Biochemistry at Cornell
losing weight and staying healthy. Many offer specific guidance University. He is the author of The China Study: Startling
on food choices, recipes, and exercise programs that will be Implications for Diet, Weight Loss and Long-term Health. Called
helpful to you as you go through this guide. the most comprehensive study of nutrition ever conducted, The
China Study was the culmination of a twenty-year partnership of
1. Neal Barnard, M.D., is one of America’s leading advocates for Cornell University, Oxford University and the Chinese Academy
health, nutrition, and higher standards in research. Dr. Barnard of Preventive Medicine.
is founder and president of the Physicians Committee for
Responsible Medicine (PCRM). He is also president of The 3. Garry Egger, Ph.D., M.P.H., is an Adjunct Professor of
Cancer Project, a nonprofit organization advancing cancer Health Sciences at Deakin University and the originator and
prevention and survival through nutrition education and Scientific Director of the GutBusters men’s “waist loss” program.
research. Called by Dr. Andrew Weil, “one of the most He was part of the Australian Government’s Strategy
responsible and authoritative voices in American medicine Development Team for “Acting on Australia’s Weight Problem”
today,” Dr. Barnard is the author of 9 books, including Breaking and is the author of the National Guidelines for Physical Activity
the Food Seduction and Dr. Neal Barnard’s Program for and National Clinical Guidelines for Weight Control and Obesity
Reversing Diabetes.
Click here to go to next supplemental page.
2. Dr. T. Colin Campbell has been at the forefront of nutrition

research for more than 40 years. He is Jacob Gould Schurman

Resources: Weight-Loss Experts and Books developed a nourishing low-fat, starch-based diet that not only
(cont.) promotes a broad range of dramatic and lasting health benefits
such as weight (fat) loss, but most importantly can also reverse
Management. He has written 25 books and over 100 scientific serious illness, such as heart disease, without drugs. Dr.
publications on weight management and health. He is also the McDougall is the author of numerous best-selling books
co-author, with Dr. Andrew Binns, of The Experts’ Weight Loss including: 12 Days to Dynamic Health, The McDougall Program
Guide. for Maximum Weight Loss, and The McDougall Program for
4. Larrian Gillespie, M.D., is an expert on dietary information for Women.
men and women going through the change of life. Known for her 6. Dr. Marion Nestle is professor and chair of the Department of
ability to relay complicated medical information in a patient and Nutrition, Food Studies and Public Health at New York
friendly manner, she has appeared on Good Morning America, University, and editor of the 1988 Surgeon General’s Report on
CNN, and many other national programs. She is the author of Nutrition and Health. Her degrees include a Ph.D. in molecular
The Goddess Diet, The Gladiator Diet, and You’re Not Crazy, biology and an M.P.H. in public health nutrition, both from the
It’s Your Hormones. University of California, Berkeley. Her research focuses on the
5. John A. McDougall, M.D., is the founder and medical director politics of food with an emphasis on the role of food marketing
of the nationally renowned McDougall Program, a ten-day as a determinant of dietary choice. She is the author of Food
residential program located in Santa Rosa, California. Dr. Politics and What to Eat
McDougall has been studying, writing and "speaking out" about Click here to go to next supplemental page.
the effects of nutrition on disease for over 30 years. He has

9. John Robbins is considered one of the world’s leading experts

on the dietary link between the environment and health. He is
Resources: Weight-Loss Experts and Books the author of the million-copy best-seller Diet for a New America
(cont.) and Healthy at 100. He is the founder of EarthSave
7. Mehmet C. Oz., M.D., is a professor and vice chairman of International, a nonprofit organization dedicated to healthy food
surgery as well as director of the Cardiovascular Institute and choices, preservation of the environment, and a more
Integrated Medical Center, New York Presbyterian-Columbia compassionate world.
University. Dr. Oz is the author of over 350 original publications, 10. Michael F. Roizen, M.D., is a professor of anesthesiology
book chapters, abstracts, and books. He has received several and internal medicine and chair of the Division of
patents. He is co-author with Dr. Michael F. Roizen of You on a Anesthesiology, Critical Care Medicine, and Comprehensive
Diet: The Owner’s Manual For Waist Management. Pain Management at the Cleveland Clinic. Author of Real Age:
8. Pamela Peeke, M.D., M.P.H., is a nationally recognized Are You as Young as You Can Be? and co-author with Dr.
physician, scientist and expert in the fields of nutrition, Mehmet C. Oz, M.D., of You on A Diet: The Owner’s Manual
metabolism, stress and fitness. She is Assistant Clinical For Waist Management.
Professor of Medicine at the University of Maryland School of 11. Elizabeth Somer, M.A., R.D., is a nationally recognized
Medicine. She devoted three years to investigating the link nutrition expert and award-winning writer. She is former
between stress and fat at the National Institutes of Health as a consultant to Good Morning America, a contributing editor to
senior research fellow. She is author of Fight Fat After Forty and both Shape and Eating Well magazines, and the author of nine
Fit to Live.

Click here to go to next supplemental page. to Healthy Eating and co-author with Mollie Katzen of Eat, Drink,
& Weigh Less.
14. Judith J. Wurtman, Ph.D., is a Research Scientist at
books on nutrition and weight loss, including The Origin Diet: Massachusetts Institute of Technology (MIT), the founder and
How Eating Like Our Stone Age Ancestors Will Maximize Your director of Harvard University's TRIAD Weight Management
12. Andrew Weil, M.D., is a graduate of Harvard Medical School. Center and a co-founder of Adara Weight Management and
He is Clinical Professor of Medicine at the University of Arizona Back Bay Scientific. Dr. Wurtman received her Ph.D. in cell
and director of the Program in Integrative Medicine at that biology from George Washington University, took additional
institution. He is one of the world’s leading experts on optimal training as an NIH Postdoctoral Fellow in nutrition/obesity, and
health. He is the author of many books including Healthy Aging, then established a research career on these topics becoming a
The Healthy Kitchen, and Eating Well for Optimum Health: The recognized authority on the causes and treatments of various
Essential Guide to Food, Diet, and Nutrition. types of obesity. She is the author of The Serotonin Solution:
The Potent Brain Chemical That Can Help You Stop Bingeing,
13. Walter Willett, M.D. is professor of epidemiology and Lose Weight, and Feel Great.
nutrition at the Harvard School of Public Health and professor of
medicine at Harvard Medical School. He is a member of the
Institute of Medicine of the National Academy of Sciences, and Click here to return to main Aliveguide.
one of the world’s leading experts on nutrition. He is the author
of Eat, Drink & Be Healthy: The Harvard Medical School Guide

behavior, urban planning, health economics, physiology,

psychology, genetics, and clinical medicine.
On-Line Weight-Loss Resources

Link: http://www.cpc.unc.edu/idoc
1. Center for Science in the Public Interest.
3. Nutrition Source
Since 1971, the Center for Science in the Public Interest has
been a strong advocate for nutrition and health, food safety, Nutrition Source is a web site maintained by the Department of
alcohol policy, and sound science. Its award-winning Nutrition at the Harvard School of Public Health. A lot of
newsletter, Nutrition Action Healthletter, with some 900,000 confusing information about nutrition gets batted about in the
subscribers in the United States and Canada, is the largest- media and certain health circles, making it very hard to know
circulation health newsletter in North America. what to eat. The Nutrition Source cuts through all that,
providing clear tips for healthy eating and dispelling a few
Link: http://www.cspinet.org/ nutrition myths along the way.
2. Interdisciplinary Obesity Center Link: http://www.hsph.harvard.edu/nutritionsource/
Directed by Dr. Barry M. Popkin, author of The World is Fat, 4. Obesity in America
the Inter-Disciplinary Obestity Center engages researchers
from vantages such as nutrition, epidemiology, health

This is a project of Endocrine Society, which is the world’s

largest and most active professional organization of
endocrinologist. Founded in 1916, the Society is internationally Click here to return to main Aliveguide.

On-Line Weight-Loss Resources (cont.)
known as the leading source of state-of-the-art research and
clinical advancements in endocrinology and metabolism.
Link: http://www.obesityinamerica.org
5. Physicians Committee for Responsible Medicine
Founded in 1985, the Physicians Committee for Responsible
Medicine (PCRM) is a nonprofit organization that promotes
preventive medicine, conducts clinical research, and
encourages higher standards for ethics and effectiveness in
research.
Link: http://www.pcrm.org/

What is a Processed Snack Food Anyway?

With so much corporate hype it’s difficult to know what kinds
of snacks we should stay away from. So what is a snack food?
A snack food is seen in Western culture as a type of food not
meant to be eaten as a main meal of the day, but one that is
intended rather to assuage a person's hunger between these
meals, providing a brief supply of energy for the body, or as a
food item consumed between meals purely for the enjoyment
of its taste.
What is a processed snack food? Food processing takes raw
ingredients and transforms them into a product that generally
costs more and is less healthy. Think potatoes into potato
chips and French fries. Think corn into corn chips and corn
sweeteners.
Examples of processed snacks to avoid include:
Chips/Crisps Candy/Sweets Other snack foods

In the past many nutrition experts told us that we didn’t need

• chocolate to take vitamins. If we ate the right foods we would get all the
• cheese bars • jerky nutrients we needed. However, things have changed in the last
puffs/chees • jelly beans • crackers few years. Now, the health experts recommend that we take a
e curls • gumdrops • cookies/biscuits daily multi-vitamin to insure that we get the nutrients we need
• pretzels • doughnuts to stay healthy.
• potato chips • hard candy “Even a healthy, richly varied diet may not provide enough of
• pork rinds some nutrients in amounts that help protect us against
illness,” says Dr. Andrew Weil. “Though we used to think of
• tortilla chips vitamins and minerals as important in preventing deficiency
Healthy, unprocessed snacks include fruit, vegetables, whole diseases such as scurvy (from too little vitamin C), today we
grains, nuts, etc. know that certain vitamins can help protect us from cancer
We’ve grown so accustomed to thinking “snacks” as processed and cardiovascular problems. I recommend a good daily
foods, it’s difficult to think of snacks as healthy, whole foods multivitamin.”
that come directly from the ground to our bellies. Walter Willett, M.D., professor of epidemiology and nutrition
Click here to return to main Aliveguide. at the Harvard School of Public Health agrees. “For about a
dime a day,” he says, “you can enjoy the benefits of some
Why We Need a Daily Multi-Vitamin pretty decent health insurance. It comes in a pill form—as a

multivitamin. He goes on to say that vitamins are not a per day. So you may want to take some extra D with your
replacement for healthy eating. “But a vitamin supplement multivitamin to make up the difference.
can be a reliable backup plan—a way to fill any nutrient gaps
that can show up from time to time, even in a healthy diet.” There will undoubtedly be new research coming out on specific
vitamins, but taking a good multivitamin, along with eating
With so many vitamins on the market, how is one supposed to well, will keep you healthy until there is clear evidence that
decide which ones to take? Fortunately the answer is simple. you need more.
“Don’t be taken in by fancy labels and promises of
‘megadoses’ or ‘all natural’ sources,” says Dr., Willett. He says
that any RDA multivitamin (that is, any multivitamin that Bit of Wisdom: Take care of your body. It’s the only place you
contains the Recommended Dietary Allowances of the vitamins have to live.
and minerals we need) is sufficient. Even inexpensive store
brands will give us most of what we need. --Jim Rohn
One exception is likely to be vitamin D. The RDA is only 400
international units (IU) per day, but recent research indicates
that most people would be better off with at least 1,000 (IU) Click here to return to main Aliveguide.

Why We Need a Daily Multi-Vitamin (cont.)

If you’ve ever tried to lose weight you know that you can be
doing well, feeling wonderful that the pounds are coming off and
what you are doing is working. Then you get on the scale and
there is no change. You wonder if you’re doing something
wrong. (Well, sometimes you’ve slipped back into old patterns
and you have to get back on track.) Or you begin to think that
the program isn’t working and you want to toss it out and try
something new. (There are always “new” programs trying to get
you to try their approach.)
What few people really understand is that weight loss is never
linear, no matter what you do. It makes perfect sense if you think
about it. Our bodies evolved during a period where food was
scarce and we had to be sure we wouldn’t starve. Holding on to
some extra fat could mean the difference between life and death
during a famine.
When we start to lose weight, our bodies adjust by changing
things like our hunger level, the rate at which we burn energy,
Why Did I Stop Losing Weight: Dealing With and our metabolism. When we lose weight, these changes come
Plateaus

into play to act against us. Plateaus are nature’s say of being Why Did I Stop Losing Weight: Dealing With
sure we don’t waste away. Plateaus (cont.)
Weight loss plateaus are universal. Even someone starving to
death will hit spots where weight loss stops for a while as the
body adjusts to what is going on. For those of us who wish to
lose weight, plateaus can be discouraging, but if we understand
them they won’t throw us off.
According to Dr. Garry Egger, one of the world’s leading experts
on weight loss, plateaus can occur at the beginning of a weight
loss program, in the middle, or near the end. Everyone is
different. But the key to getting through the inevitable plateaus
where we don’t seem to be losing weight is to change our
current patterns. Based on years of experience here are Dr.
Egger’s best suggestions:

General • Go low carb (for a while)

• Take a holiday • Change drinks
• Go to bed earlier Energy expenditure
• Get up later • Try different exercises
• Go camping • Add weights to exercise
• Go walking • Increase speed
• Try a different sexual experience • Walk a different route
Energy intake • Walk backwards
• Try new foods • Stand for longer
• Change eating patterns
• Try different drinks
• Eat different foods

Bit of Science: Obesity May Be Contagious The National Weight Control Registry (NWCR), established in
1994 by Rena Wing, Ph.D., from Brown Medical School, and
Having a spouse, friend, or family member who becomes obese James O. Hill, Ph.D., from the University of Colorado, is
may raise your risk of putting on weight yourself. An analysis conducting the largest investigation of long-term successful
of 32 years’ worth of obesity data on more than 12,000 people weight-loss maintenance in the country.
suggests that someone’s chance of becoming obese increased
by 57 percent if he or she has a friend who becomes obese, 40 Given the prevailing belief that few individuals succeed at
percent if it’s a sibling, and 37 percent if it’s a spouse. long-term weight loss, the NWCR was developed to identify
Researchers also found that when someone lost weight and was and investigate the characteristics of individuals who have
no longer obese, friends and family tended to lose weight too. succeeded at long-term weight loss. The NWCR is tracking over
5,000 individuals who have lost significant amounts of weight
--New England Journal of Medicine, July 26, 2007 and kept it off for long periods of time.
Takeaway: Getting your friends and family to lose weight with All those in the program have lost at least 30 pounds and kept
you benefits everyone. them off for at least a year. Many have lost much more—the
average is a 70-pound weight loss maintained for six years. “If
you look at how they lost weight, there’s no commonality at
Click here to return to main Aliveguide. all, Hill says. “But if you look at how they kept it off, there’s a
lot of commonality.” Here’s what successful people have done
Wisdom from Those Who Have Experienced to maintain their weight loss:
Long-Term Success

• Movement. People in the registry get an average of an

hour of physical activity every day, with some • Watch less T.V. The most successful men and women
exercising as much as 90 minutes a day. who maintained their weight loss over many years
watched less than 10 hours of T.V. a week.
• Fat reduction. They also keep the fat in their diet
relatively low, at about 25 percent of their calorie
intake. • Accept their program as a way of life. They accept that
the way they live improves their state of mind. “They
tell us two things,” Hill says. “The quality of life is
• Eat breakfast. Nearly all of the men and women in the
higher—life is better than before.” And “they get to
registry eat a good breakfast every day.
the point with physical activity where they don’t say
they love it, but they say ‘it’s part of my life.’”
• Weigh regularly. Most all of them weigh themselves
regularly. This offers continuous feedback and helps
prevent relapse. Bit of Wisdom: Ultimately the only power to which man should
aspire is that which he exercises over himself.
Click here to go to next supplemental page. --Elie Wiesel
Wisdom from Those Who Have Experienced
Long-Term Success (cont.)

What To Do When We Lapse, Relapse, or

Collapse
The reality of healthy weight loss is that we’re never going to be
consistently successful all the time. As in skiing, falling down is
part of the process. We will all take many spills during our lives.
In our program to maintain a healthy weight throughout our lives
there are three kinds of spills: (1) Lapses, (2) Relapses, (3)
Total collapse.
A Lapse:
There are times when we are doing well. We feel we are doing
the right things and avoiding the wrong things. We are proud of
our progress. Then, we have a lapse in judgment. It may be
eating that piece of chocolate cake we swore we’d avoid. It
could be missing our exercise class simply because we didn’t
feel like doing it that day.
Click here to return to main Aliveguide. A lapse is a short-term fall from program. The key to a lapse is
not to let it turn into a relapse. When you have a lapse, review

the reasons you wanted to lose weight. Check in with yourself to What To Do When We Lapse, Relapse, or
see what may have caused the lapse and get back on program. Collapse (cont.)
A Relapse: what kind of life-change or stresses may have caused the
relapse. Address them directly and re-commit to your program.
A relapse is a more global fall from the program. If a lapse is a
A relapse is only a disaster if you give up your program. Get
small slip, a relapse is a major fall. A relapse usually occurs
back on board as soon as you can.
when there are major stressors going on in our lives. We may be
experiencing work stresses, family problems, or an emotional Click here to learn more about stress and weight control.
meltdown. Whatever the cause, we find we are eating in old,
unhealthy ways or have stopped doing our exercise program for A Collapse:
a week or more. Some people will experience a total collapse. Life overwhelms
The key to dealing with a relapse is to avoid a total collapse. us and we turn to food for comfort and support. We lose our
Don’t get down on yourself (feeling ashamed and guilty just motivation to lose weight and become discouraged at the
feeds our hunger for unhealthy food). Don’t give up. Go back possibility of success. We may balloon back to where we were
and review your reasons for wanting to lose weight. Update or even surpass our previous weight. In order to recover from a
them if necessary. Talk to friends and family. Look closely at collapse we may need serious intervention. Talk to your doctor
or counselor. Find out what caused the collapse. You may need
Click here to go to next supplemental page. to take care of some life issues before you are ready to start
your program again.

Remember, when we began the program we told you it wouldn’t

be easy. There are many forces in the society that can pull as
away from our program. If you have collapsed, it may be that the
forces surrounding you were just too strong. The only way you
can fail after a collapse if you refuse to get up and try again.
Relapse Practice
Bit of Wisdom: It’s not whether you get knocked down; it’s
whether you get up.
--Vince Lombardi
Given what we are up against, most of us will relapse at some

When you’re ready, get back on program. Many people feel time. No matter how hard we work and how effective our
awful about starting over after they’ve been doing OK. Believe program is, the forces of fat will impinge upon us and we will
me you’re not the only one that begins again. It happened to me relapse.
and it happens to many people. The truth is we never really
start over. Everything we have learned and all our experiences, Here is a practice to do when that happens.
including the negative ones will help us to do better next time. 1. Release guilt and shame.

Whenever we fall short of our goals we automatically fall into 4. With your new information in mind, make a new
shame and guilt. Imagine that you are on a bridge over a commitment to your program.
beautiful stream. Imagine that you take any guilt and shame
you feel and throw it off the bridge. Let the stream gently carry it You may need to go back and take on earlier steps that you had
away. once completed. That doesn't mean you have failed. It simply
means you need to deepen your practice so that you won't get
2. Go back and re-read the reasons you wanted to derailed the next time a temptation comes your way.
lose weight in the first place.
Are they still important to you now? If you answer "yes," as I
expect you will, go on to #3. 5. Give yourself a big pat on the back for re-
committing to your program.
3. Think of every relapse as a teacher, rather than
an indicator that you are bad. Many people use a relapse as an excuse for giving up. "What's
the use," they say. "I knew this wasn't going to work."
Ask yourself what does this relapse have to teach me? For Successful people use relapse as a spring board to the next
some it will be that we need more support from our community. level of success.
For others, it might teach us that we can't eat just a little piece of
chocolate cake. Whatever the lesson, take it in and learn from Click here to return to main Aliveguide.
it.

Every program that talks about what foods we should eat and
how much tells us that we should eat a certain number of
servings. We are told to limit ourselves to one or two servings a
day of some food we would like to eat a whole lot of. Or we
should eat 5-7 servings of something we’re not sure we can eat
one of. And what is a serving anyway?
Most weight loss programs aren’t very helpful. They tell us that a
serving is so many ounces, grams, or cups. But who carries
measuring devices around with them?
In our “super-size” world, we’ve come to think of a serving as
more than it actually is. That can work against us if we’re trying
to limit the amount we eat (like meat or cheese). However, it can
work for us when we’re told to eat more servings of fruits and
vegetables. When you find out how much a serving of fruit or
vegetables actually is, you’ll find it’s easy to eat lots of servings.
Here are some simple ways of measuring a serving:
What is a Serving?

1. Make a fist: That’s about 1 serving of rice, pasta, fruit, or Why Stress makes Us Fat and What We Can
vegetable (Most apples are bigger than your fist, so you’re Do to Stay Thin
getting more than 1 serving. Same with vegetables. It doesn’t
take a lot of vegetables to get a fist-size portion.)
2. Look at your palm: A portion of meat, fish, or poultry will fit Bit of Science: Stress Can Make You Fat
there. (Have a big steak or prime rib and you may be eating 2 or
Stress can be defined as a state of threatened homeostasis or
3 portions.)
disharmony. Recent data indicate that chronic stress is
3. Hold up your thumb: That’s about (1oz) of cheese. associated with disruption of metabolic homeostasis that
contributes to the clinical presentation of visceral obesity,
4. A hand-full (between fingers and thumb pad): 1 portion nuts. type 2 diabetes, atherosclerosis and metabolic syndrome.
5. Tip of thumb: A portion of cooking oil, mayonnaise, dressing, Notably, indices of stress in the modern western societies
butter, sugar. Hint: We know salads are good ways to get those correlate with the increasing incidence of both obesity and the
veggies in. Many pour a lot of fattening dressing over the salad metabolic syndrome which have reached epidemic proportions
and ruin things. A trick I learned in Weight-Watchers was to dip over the past decades.
your fork in the dressing, spear your salad. You’ll get the taste --Hormone and Metabolic Research, June, 2007.
and use very little dressing.
Takeaway: Reducing stress in your life and help you lose
Click here to return to main Aliveguide. weight and keep it off.

Why Stress makes Us Fat and What We Can

We all know that stress can make us frazzled and depressed, Do to Stay Thin (cont.)
and we are now finding that stress can make us sick. But did So the more stress in our lives, the more cortisol is released,
you also know that stress can make you fat? And keep you fat. the hungrier we get and the more we eat. If that weren’t bad
It's a scientific fact. According to Pamela Peeke, M.D., one of enough, the weight we gain from stress eating accumulates
the world’s experts on stress and weight-loss, “When stress around our waists, the most dangerous place to put on weight.
hits, various brain chemicals are released to help the body Too much fat on your thighs or buttocks may result in mental
handle its physical response. One of those chemicals is a pain, but adding fat around the waist is associated with
powerful appetite trigger.” increased risk of heart disease, diabetes, and cancer.
Recent scientific studies show that high levels of cortisol Another piece of the puzzle of why stress makes us fat was
caused by chronic stress have a deleterious effect on the body discovered by Dr. Judith Wurtman at the Massachusetts
and can also give us a raging appetite. As Dr. Peeke has found, Institute of Technology. “It is apparent,” says Dr. Wurtman,
“It appears that one of cortisol’s major roles is to help refuel “that stress-induced overeating is not a problem of lack of
the body after each stress episode,” says Dr. Peeke. willpower or restraint, but is caused by changes in the brain
“Uncontrolled or Toxic Stress keeps the refueling appetite on, system that regulate our mood and our appetite. I call this
thus inducing stress eating and weight gain.” system the stress-management system. The key to it is the
brain chemical serotonin. Serotonin’s activity keeps our
emotions and eating under control. When serotonin is not able

to function normally due to stress, the result is often an So the bottom line is this. In order to lose weight, we have to
uncontrolled emotional state and binging.” control stress. One way to do that is through a diet rich in
complex carbohydrates such as those found in vegetables,
Contrary to what many of us have been taught to believe, a whole grains, and beans. Another way is by engaging specific
carbohydrate-rich diet is the key to keeping serotonin levels stress-reduction exercises.
up. "Eating carbohydrates had a profound and dramatic effect
in improving mood," Dr. Wurtman noted. "I'm talking about
anger, irritability, depression, difficulty concentrating, mental
fuzziness. We found that you could reverse those mood Bit of Wisdom:
changes with carbohydrate-rich foods in about 30 minutes." FOOD IS FUEL.
The reason may be very simple, she notes: the body uses It is NOT love.
carbohydrates to manufacture serotonin. "When you eat
carbohydrates and make more serotonin, mood disturbances It is NOT comfort.
that you may have been suffering can go away," she says.
It is NOT reward.
There is one caveat, though: Eating a fatty food along with the
carbs slows down digestion and inhibits this feel-good It is NOT entertainment.
response. Fats actually block our emotional response and cause
us to feel numb. FOOD IS FUEL.
Click here to go to next supplemental page. --Weight Watchers

The core practices of the third section of this weight-loss

program have to do with movement and returning to the
healthy practices for which our bodies were built. Exercise has
been a part of our lives since humans first walked the savannas
of Africa hunting and gathering the necessities required for
life.
In their book The Paleolithic Prescription, authors S. Boyd
Eaton, M.D., Marjorie Shostak, Ph.D, and Melvin Konner, M.D.,
Ph.D., tell us about the importance of exercise in maintaining
an irritability-free and healthy lifestyle. "Our genetic
constitution has been selected to operate within a milieu of
vigorous, daily, and lifelong physical exertion," they say. "The
exercise boom is not just a fad; it is a return to 'natural'
activity—the kind for which our bodies are engineered and
which facilitates the proper function of our biochemistry and
physiology."
Click here to return to main Aliveguide. During our Paleolithic past, we got all the necessary exercise
we needed just going about our daily lives. However, in a
Exercise and Weight Loss

world where our exercise involves hitting keys on the Bit of Science: Diet & Exercise Together Is Best for Weight Loss
computer, lifting our cell phone to our ear, thumbing the & Health
remote for the T.V. and walking to the refrigerator for a snack
and a beer, we need to go out of our way to build exercise into A meta-analysis of 32 randomised controlled trials involving
our lives. obese patients showed that moderate and well-balanced
calorie restriction is more effective than any other diet,
I have found that a complete program for physical fitness resulting in an average weight loss of about 5 kg after one
involves three main components: 1. Cardiorespiratory year. A meta-analysis of 35 randomised controlled trials
(aerobic), 2. Strength, and 3. Flexibility. involving obese patients showed that a combination of dieting
and increased exercise is more effective than either measure
Good cardiorespiratory endurance means that activities
alone. Increasing physical activity also helps to maintain
requiring stamina (such as soccer, swimming, running, and
weight loss.
basketball) can be maintained for relatively prolonged periods.
Building muscle not only keeps us fit, but muscle burns more --Prescrire International, August 16, 2007.
calories than fat so we lose weight even when we’re sleeping.
Flexibility keeps all the parts working well and protects against Takeaway: Slow, steady weight loss and enjoyable physical
the “creakiness” of old age. activity are the keys to losing weight and keeping it off.

Exercise and Weight Loss

Eaton, Shostak, and Konner remind us that "People who do

systematic exercise significantly improve their aerobic fitness,
reduce their percentage of body fat, lower their blood 2. Take the first step.
pressure and pulse, lower their 'bad' LDL-cholesterol values,
increase their proportion of ‘good’ HDL-cholesterol, lower The first step is the hardest. But do it. Start now and move
their blood sugar and insulin levels, and lower their level of ahead one step at a time. Once you get going you will find the
serum triglycerides." benefits you feel will make you want to continue.
Here are some guidelines I have found helpful in beginning an 3. Movement is the key to losing weight.
exercise program:
1. Realize it’s never too late to begin. If you’re not the kind of person who likes to “exercise” or go
Whether you have never exercised in your life or you were a to the gym, don’t worry. Think of ways to move more. Walking
world-class athlete who hasn’t done anything for years, you is one of the best ways to lose weight. You can do it most
can begin now. Studies have shown that even those who begin anywhere; it doesn’t require special equipment; and it’s nice
exercising in their 70s and 80s soon gain endurance, strength, to do with a friend.
and flexibility.
4. Make the early steps small ones.
Exercise and Weight Loss (cont.)

The key to developing an exercise program is to see it as a Exercise and Weight Loss (cont.)
lifelong practice.
Start slow and work up. Find movement that is enjoyable. 6. Find a balance between aerobic exercise, strength
Remember the saying, “It’s hard by the yard, but a cinch by training, and flexibility.
the inch.” Start by walking a short distance, begin some easy
stretches, or do a few easy pushups. Add more slowly.
Most of us tend to be drawn more toward one type of exercise
5. Gradually build up to a basic health level. than the others. Some enjoy lifting weights. Others are more
drawn towards the flexibility benefits of yoga. Some enjoy
feeling their heart and lungs expanding as they jog through the
What is a basic health level? According to the World Health country. Wherever you are drawn initially start there. Then
Organization (WHO) and the World Association of Sports, add in the other types of exercises as you go.
“Adults should engage in moderate physical activity for at least
30 minutes every day, e.g. walking at a fast pace, hiking, or 7. Do your workouts with a friend.
climbing stairs.” If you enjoy going to a gym, find one that
provides a variety of activities. If you like doing it on your
It’s so much easier to stay on a regular program of exercise if
own, develop a program that you can enjoy every day.
you do it with a friend. You have the social interaction that
Click here to go to next supplemental page. has its own benefits. You rely on each other’s presence so you
avoid finding reasons you can’t do your workout. The good

feelings that come from movement are reinforced when you Exercise and Weight Loss (cont.)
both feel the benefits. Don’t limit it to two. Many people find
9. When you’re tired and don’t want to move, exercise.
that a group of friends makes it even more enjoyable.
8. Be sure to warm up.
Many of us don’t exercise because we just feel too tired. After
a long day at work, the last thing we want to do is go out and
We often feel we don’t have enough time to get everything exercise (exercising in the morning may help that). I’ve found
done. Once we begin an exercise program, we want to get that this is just the time when I need exercise the most. Our
through it as quickly as possible. We may see the benefits of fatigue is more often mental than physical. Getting some
exercise, but we still feel we have to “get back to work.” movement in, even if it is less than usual, will often energize
Remember that movement may be the most important “work” us. I almost always feel less tired and more relaxed after I
you’ll ever do. Take your time. Warming up before you begin exercise.
can insure that you don’t get injured. Once you get hooked on
exercise you won’t want to miss it. Bit of Wisdom:
You have to stay in shape. My grandmother, she started
walking five miles a day when she was 60. She’s 97 today and
we don’t know where the hell she is.
Click here to go to next supplemental page. --Ellen DeGeneres

Aerobic Exercise
10. Look for ways to build movement into your life. Calories Burned in One Hour of Exercise
If you are an exercise enthusiast or exercise to manage your
Our hunter-gatherer ancestors never thought about exercise. weight, you probably wonder how many calories you burn.
They just lived their lives. The more we can build exercise into
This chart, developed by the Mayo Clinic, shows the estimated
our life, the easier it is. Here are some ideas. Add your own:
number of calories burned while performing a variety of
• Do knee bends while brushing your teeth in the morning exercises for one hour. The estimated numbers represent a
and evening. moderate-intensity exercise level.
• Don’t use elevators. Take the stairs.
For both lighter and heavier body weights, you can calculate
• Find reasons to walk instead of driving short distances.
the approximate number of calories burned by selecting the
• Do stretches while you’re waiting for your computer to
maximum number of calories used from the column for a 170-
download information.
to 180-pound person. Multiply this figure by your weight and
• Alternate sit-ups and push-ups during T.V. commercials.
divide by 175. For example, if you weigh 220 pounds, jogging
• When walking to the mall, the market, doing errands,
uses:
take the long way around.
656 x 220 = 825 calories an hour
Click here to return to main Aliveguide. 175

Activity (one-hour Calories burned

duration)
140- to 150-pound 170- to 180-pound person

person
Aerobic dancing 416-442 501-533
Backpacking 448-476 539-574
Badminton 288-306 347-369
Bicycling (outdoor) 512-544 616-656
Bicycling (stationary) 448-476 539-574
Bowling 192-204 231-246
Canoeing 224-238 270-287
Dancing 288-306 347-369
Gardening 256-272 308-328
Golfing (carrying bag) 288-306 347-369
Hiking 384-408 462-492
Jogging, 5 mph 512-544 616-656

Racquetball 448-476 539-574 Choosing the Right Aerobic Exercise

Rope jumping 640-680 770-820
There are many forms of exercise, and each type of exercise
Running, 8 mph 864-918 1,040-1,107
has its advantages and disadvantages. For example, walking is
Skating (ice- or roller-) 448-476 539-574
relatively easy on the joints; during walking, at least one foot
Skiing (cross-country) 512-544 616-656
is on the ground at all times, so the force with which the foot
Skiing (downhill) 384-408 462-492
strikes the ground is never much more than the person's
Stair climbing 576-612 693-738
weight. However, walking burns fewer calories than does
Swimming 384-408 462-492
Tennis 448-476 539-574

running. Swimming rarely results in muscle tears, because the
Volleyball 192-204 231-246

muscles are supported by the water. However, because
Walking, 2 mph 160-170 193-205
swimming is not a weight-bearing exercise, it does not help
Walking, 3.5 mph 243-258 293-312
prevent osteoporosis. Bicycles are pedaled in a smooth circular
motion that does not jolt the muscles, but bicycling requires
balance, and it is not always possible to enjoy this sport free
of traffic and the dangers of cars.

Bits of wisdom: Other choices regarding exercise exist as well. Some people
prefer to exercise in a gym or at home, whereas others prefer
In the end, the measure of a successful diet is not about how
to exercise outdoors. Some people have a very structured
much weight you can lose or whether you can adhere to it for
exercise routine, whereas others simply incorporate exercise
a year; it’s about establishing lifelong behaviors around eating
into their lifestyle, for example, by walking rather than
and exercising that lead you to achieve or maintain a healthy
driving. Choosing the right exercise is a matter of finding an
weight.
activity that is fun, safe, and sustainable.
--Marla Adams
Walking is a well-balanced form of exercise for most people,
The sovereign invigorator of the body is exercise, and of all the regardless of age. Many older people are able to keep fit
exercises walking is best. through regular walking programs. However, walking slowly
will not make a person very fit. To walk faster, a person can
--Thomas Jefferson
take longer steps in addition to moving the legs faster. Steps
can be lengthened by swiveling the hips from side to side so
Click here to go to next supplemental page. that the feet can reach further forward. Swiveling the hips

tends to make the toes point outward when the feet touch the joint problems. Swimmers, moving at their own pace and using
ground, so the toes do not reach as far forward as they would any stroke, can gradually work up to 30 minutes of continuous
if they were pointed straight ahead. Therefore, a walker swimming. If weight loss is one of the main goals of exercise,
should always try to point the toes straight ahead. Moving the however, swimming is not the best choice. Exercise out of
arms faster helps the feet move faster. To move the arms water is more effective because air insulates the body,
faster, a person bends the elbows to shorten the swing and increasing body temperature and metabolism for up to 18
reduce the time the arms take to swing back and forth from hours. This process burns extra calories after exercise as well
the shoulder. People with instability or severe joint injury may as during exercise. In contrast, water conducts heat away from
find walking difficult. the body, so that body temperature does not rise and
metabolism does not remain increased after swimming.
Swimming exercises the whole body—the legs, arms, and back
—without stressing the joints and muscles. Often, swimming is Riding a bicycle is good exercise for cardiovascular fitness.
recommended for people who have muscle and Pedaling a bicycle strengthens the upper leg muscles. With a
Click here to go to next supplemental page. stationary bicycle, the tension on the bicycle wheel should be
set so that the rider can pedal at a cadence of 60 rotations per

minute. As they progress, riders can gradually increase the with one leg. A recumbent stationary bicycle is a particularly
tension and the cadence up to 90 rotations per minute. A good choice for older people, many of whom have weak upper
regular bicycle adds the challenges and joys of balance and leg muscles. As a result of having weak upper leg muscles,
coping with changes in terrain but adds the dangers of dealing many older people have difficulty rising from a squatting
with traffic. However, some people cannot maintain their position, getting up from a chair without using their hands, or
balance, even on a stationary bicycle, and others will not use walking up stairs without holding on to the railing.
one because the pressure of the narrow seat against the pelvis
Aerobic dancing, a popular type of exercise offered in many
feels uncomfortable.
communities, exercises the whole body. People can exercise at
A recumbent stationary bicycle is both secure and their own pace with guidance from experienced instructors.
comfortable. It has a contoured chair that even a person who Lively music and familiar routines make the workout fun, and
has had a stroke can sit in. Also, if one leg is paralyzed, toe committing to a schedule and exercising with friends can
clips can hold both feet in place, so that the person can pedal improve motivation. Aerobic dancing also can be done at home
Click here to go to next supplemental page. with videotapes. Low-impact aerobic dancing eliminates the
jumping and pounding of regular aerobic dancing, thus

decreasing stress on the knee and hip joints. However, the surface and provides support for the body. It is often used for
benefits of aerobic dancing, especially in terms of weight loss, people with arthritis. Water aerobics involves doing various
are proportional to the intensity. types of muscle movements or simply walking in waist- to
shoulder-deep water.
Step aerobics stresses primarily the muscles in the front and
back of the upper legs (the quadriceps and hamstrings) as a Cross-country skiing exercises the upper body and the legs.
person steps up and down on a raised platform (a step) in a Many people enjoy using machines that simulate cross-country
routine set to music at a designated pace. As soon as these skiing, but others find the motions difficult to master. Because
muscles start to feel sore, exercisers should stop, do using these machines requires more coordination than most
something else, and return to step aerobics a couple of days types of exercise, a person should try out a machine before
later. buying one. Cross-country skiing outdoors is more enjoyable to
some people but adds the challenges of exercising in the cold.
Water aerobics is an excellent choice for older people and for
those with weak muscles because it prevents falls on a hard Rowing strengthens the large muscles of the legs, shoulders,
Click here to go to next supplemental page. and back and helps protect a healthy back from injury. More
people use rowing machines than row on water, although

rowing outdoors adds the challenge of coordinating the oars Calories Burned During Exercise
and the joys of spending time in a boat. However, a person Average Calories Expended in 1 Hour*
who has back problems should not row without a doctor's
Activity 125-lb person 175-lb person
approval.
Aerobics 283 396
Biking 453 635
Cross-country skiing 453 635
Downhill skiing 340 476
Golf
Riding cart 198 277
Carrying clubs 311 436

Hiking 340 476

Ice skating 396 555 Weight lifting 170 238
In-line skating 283 396 Yoga 226 317
Running *Calories burned are calculated based on moderate intensity.
8-minute mile 708 992
12-minute mile 453 635
Softball 283 396 Click here to return to main Aliveguide.
Swimming 453 635
Swing dancing 226 317
Tae kwon do 283 396
Tennis (singles) 453 635
Walking 198 277

Resistance training is an anaerobic exercise meant to build

strength and muscle mass. It is far more effective than other
forms of exercise for achieving these goals. Combined with
aerobic exercise, resistance training will help you feel good,
lose weight, and reduce joint pain. Increased muscle mass
will help maintain a lean body weight, because muscle uses
more calories than fat. The aerobic component of resistance
training can be increased by increasing the repetitions
performed at each station and by decreasing the time for rest
between each set.
Weight lifting carries a higher risk of injury to muscles and

joints if exercises are not done properly. Most people who
intend to lift weights benefit from initial supervision that
Resistance Exercise includes instruction on how to set the weights and seat levels

and how to breathe during repetitions (out as one pushes or • Tighten skin to prevent sagging
pulls; in during relaxation). For most people, weights should be • Decrease your BMI
set so 10 to 15 repetitions of each exercise can be performed.
Weights that are too heavy increase the risk of injury. The part
Don’t Worry If You Gain a Few Pounds At First
of the body trained should be varied so that a particular body
part is not exercised more than every few days. Resistance training is not a substitute for cardio exercise.
When combined with cardio exercise, however, the effect is
faster weight loss and more inches lost. Since muscle weighs
Positive Effects of Resistance Training
more than fat, you may find you don’t lose weight as quickly
• Lose weight by burning extra calories every day when you start weight training. Don’t give up. You will likely
see a difference in how your clothes fit and the circumference
• Reduce your waist size of your waste, hips and thighs, which is what is really
• Reduce your risk of diseases related to obesity important.
Click here to go to next supplemental page. Examples of Resistance Training Activities

• Water aerobics
• Reduce risk of injury
• Using an exercise ball during abdominal exercises
• Develop stronger bones

• Circuit training • Visualize the muscle you are training

• Using dumbbells and other free weights to build muscle • Increase weights and repetitions as they become easier
to do
• Using your own body as a tool to build up and slim down
• Work only large muscle groups during your weight loss
• Using an elastic exercise band to add resistance to your phase
workout
• Work smaller muscles to tone and tighten your body
Tips for Effective Resistance Training
after weight loss occurs
• Seek an expert trainer to get started
Always make your workout about quality over quantity to get
• Always skip a day between resistance workouts to allow effective weight loss results. Resistance training, when done
muscles to repair themselves correctly, allows you to lose inches fast, see results almost
immediately and boost your metalbolism to burn more fat and
• Warm up before resistance training and stretch after calories every day.
Click here to go to next supplemental page. Click here to return to main Aliveguide.
• Use slow, rhythmic movements for best results

Flexibility Exercise
The American Academy of Orthopedic Surgeons recommends
the following:
Preparing the body for exercise is important for persons at any
age and fitness level. The key to preventing injuries before
exercising is to warm up. One of the best ways to warm up is
to do flexibility or stretching exercises.
The key to proper stretching lies in the way you perform the
exercise. When you are stretching certain parts of your body,
you should not feel pain. Staying relaxed is very important to
stretching properly. Make sure your body is not tight. Your
shoulders, hands and feet should be kept relaxed as you
stretch. Breathe slowly.
Here are some exercises developed by the American Academy
of Orthopedic Surgeons. The exercises will help warm up
various parts of your body.

Lower Back
Pull your right leg toward your chest. If possible, keep the
Tighten your hip muscles and, at the same time, tighten your back of your head on the floor. Try to keep your lower back
abdominal muscles to flatten your lower back. Hold for 5 to 8 flat. Hold for 30 seconds. Repeat with your left leg.
seconds, then relax. Repeat two or three times. Hip & Groin

With arms supplying slight resistance on inside of legs, slowly

push down your knees. Hold for 5 to 8 seconds.
Knee & Calf
Place one leg forward, while your knee of the other leg is
resting on the floor. Without changing the position of the knee
on the floor or the forward leg, lower the front of your hip
downward. Hold for 30 seconds.
Hold the top of your left foot with right hand and gently pull
heel toward buttocks. Hold for 30 seconds. Repeat with other
leg.

Shoulders
Stand close to a solid support, and lean on it with your In a standing or sitting position, interlace your fingers. With
forearms, head resting on hands. Bend one leg and place your your palms facing upward, push your arms slightly back and up.
foot on the ground in front of you, with the other leg straight Hold for 15 seconds.
behind. Slowly move your hips forward, keeping your lower
back flat. Hold for 15 to 30 seconds. Do not bounce.

With your arms overhead, hold the elbow of one arm with the Gently pull your elbow across your chest toward your opposite
hand of your other arm. Gently pull the elbow behind your shoulder. Hold for 10 seconds. Repeat with other elbow.
arm. Do slowly. Hold for 15 seconds. Stretch both arms.

Drink Water, Lose Weight

Hamstrings Although humans seem solid, more than half of our body
weight is actually liquid. That fluid keeps all our body parts in
good working order. It cushions and hydrates our cells, tissues,
and organs. Water allows the transportation of nutrients and
eliminates waste from our body. Really it is only half true to
say you are what you eat. You are also what you drink.
Here’s the bottom line. We all get thirsty and will drink
liquids. The question is, “What should I drink?” When you’re
trying to decide, remember drinking water will hydrate
without adding calories. Sodas, fruit drinks, beer, wine, etc.:
They all have calories. Plus, many beverages are loaded with
Sit down and straighten your left leg. The sole of your right
sugar, whose purpose is to addict you to eating more sugar-
foot should rest next to the inside of your straightened leg.
laden drinks.
Lean slightly forward and touch your foot with your fingers.
Keep your left foot upright with the ankle and toes relaxed. And don’t be fooled by the latest exotic “bottled water.” Most
Hold for 30 seconds. Repeat with right leg. are simply filtered tap water (Coca-cola’s Dasanti and
PepsiCo’s Aquafina are some of the better known). Not only is
buying single serving bottles of water a waste of your money,

the profits ($10.8 billion in 2006) support companies whose Drink Water, Lose Weight (cont.)
primary purpose is to hook you on unhealthy beverages. Plus,
Bottom, bottom line: Drink 6-8 glasses a day of good water
the energy used to make all those plastic bottles contributes to
from your sink, save your money, and save the earth. (If you
global warming and most of the 30 billion plastic bottles
like “filtered water,” get yourself one of the filter pitchers
produced each year end up in our landfills.
that you fill each day and drink your own pure water). Get
If you’ve ever carried a couple of gallons of water around, we additional weight-loss benefits by eating more soup with lots
know water weighs a lot. That reality can help in our weight loss of vegetables.
program. Remember fat has 9 calories per gram; carbohydrates,
4; protein, 4; and water, 0. Dr. Rolls reminds us that water is
heavy and doesn’t add calories. Foods that contain a lot of water
have low energy densities.
One of the best “foods” I learned to enjoy when I went to
Weight-Watchers was the Garden Vegetable Soup which had 0
points. It was made with carrots, onions, garlic, green cabbage,
green beans, tomato paste, zucchini, herbs, and a base of fat-
free broth.

Breaking The Food Seduction

Bit of Wisdom: Drink More Water To Lose Weight Neal Barnard, M.D., is president and founder of the Physicians
Committee for Responsible Medicine. According to Dr. Andrew
A study conducted by Dr. Barry Popkin found that people with Weil, “Dr. Neal Bernard is one of the most responsible and
higher water consumption had healthier diets: they consumed authoritative voices in American medicine today.” He has
less energy, fewer soft drinks and fewer sweet or salty snacks. done extensive research on the reasons we become addicted to
The study focused on 4755 people who followed different certain foods. Here’s what he has to say:
weight loss diets over a period of one year. The data showed
that diets that were relatively higher in drinking water, as My job is to help you understand food desires and cravings and
opposed to caloric beverages (soft drinks, fruit drinks, to help you fight them on the level where they happen: your
lemonade, sweetened powder drinks, etc.) were positively biochemistry. People are easily seduced by foods that leave
associated with weight loss. them out of shape and often in poor health, and they tend to
be the same foods over and over. No one ever told me they
--American Journal of Clinical Nutrition, 2006. just couldn’t get away from radishes or green beans. I never
Takeaway: Drinking water may be an efficient alternative to met anyone hooked on spinach, cantaloupe, pears, or romaine
lower the intake of caloric beverages and help avoid calorie lettuce either.
over-consumption, the main cause of obesity. The seductions are sugar, chocolate, cheese, baked goods, and
meat, mainly. They don’t simply tickle the taste buds. It
appears that they actually stimulate the brain in such a way

that it is easy to get hooked and tough to break free, even if • Many people feel they are hooked on “carbohydrates.”
you find yourself gaining weight or lapsing into health They can’t stay away from cookies, cake, bread, potato
problems. Here are some facts worth considering: chips, French fries, ice cream. Etc.
• Whenever an experience provides more pleasure than • Carbohydrates are present in green vegetables, fruits,
expected, your brain releases a bit of dopamine, the whole grains, and beans, but no one gets hooked on
brain’s main pleasure-producing chemical. them. What so-called “carbohydrate addicts” are really
hooked on is sugar.
• Heroin, cocaine, alcohol, nicotine, and, in fact, all
recreational drugs work on the brain’s pleasure center, • Although sugar alone trips the opiate machinery, food
triggering a greatly exaggerated dopamine response. manufacturers have found that adding extra fat
increases the addictive potential.
• Chocolate bars, gooey melted cheese, cookies, cakes,
donuts, even hamburger—all are capable of stimulating • Bagels, bread, cookies, and cakes a problem? In
precisely the same part of the brain that responds to addition to the sugar and fat they contain, the wheat
heroin, cocaine, or alcohol. protein (gluten) breaks apart during the digestive
process into compounds that have a variety of mild
opiate effects.
Breaking The Food Seduction (cont.)

• Chocolate hits the brain and causes habituation that is Breaking The Food Seduction (cont.)
as real and physical as addiction to narcotics—albeit not
• Giving people naloxone to help them lose weight is not
so destructive (usually).
advised. It is hard on the body if used over long periods
• When volunteers were given an opiate blocker of time. A better solution is the program you are
(naloxone), their desire for chocolate fell away almost engaged in now.
instantly. Ditto for ice cream, snack foods, cheese and
• For everyone who is susceptible to getting hooked on
meat.
these products, removing sugar, cheese, chocolate, and
• The effects differ from one person to another. Some meat from the diet for a month can break the cycle.
people don’t care for alcohol, while others cannot
• For some people who are truly addicted to sugar,
function without it. The same is true of foods. Some are
chocolate, cheese, or meat, having a little is like an
hooked on chocolate, cheese, cookies, or sizzling
alcoholic having an occasional drink. It is better to
steaks. Others could care less.
eliminate the addictive substance from your life
altogether.
Note: For many people the thought of eliminating sugar,
chocolate, cheese, and meat from our diet can seem
overwhelming and unrealistic. As noted, they can become
Click here to go to next supplemental page. addictive because they stimulate the pleasure centers of the

brain. It’s difficult to even consider giving up something that sliced banana, and whole-wheat toast (which had a full
brings so much pleasure. Here are some things to keep in 19grams of fiber), subjects snacked 75 percent less than after
mind: a bacon-and-eggs breakfast. And they continued to eat much
less as the day went on—987 calories less, to be exact.
1. If you decide to address your addiction to sugar, chocolate,
cheese, baked goods, or meat, focus on one at a time. 4. Choose foods that hold your blood sugar level steady.
Breaking an addiction whether to alcohol, drugs, or foods can Scientists rate how quickly foods release their natural sugars
be difficult. If you find you are addicted to more than one of into the bloodstream using a number called the glycemic index
these (and many people are) take on the one that is causing or GI. Foods with lower GI release their sugars slowly and help
the most problems first. Then take on the next one until you minimize our cravings. Most fruits, legumes (beans), and
are free of them all. vegetables have a low GI. Here are some of the best:
2. Start with a good breakfast. Stress is a key to why people Fruits
get hooked. Researchers have found measurable reductions in
stress hormone levels when people have breakfast. • Apples
• Grapefruit
3. Get lots of fiber in your diet early in the day. In a recent • Pears
research study, after a high-fiber breakfast of bran cereal, • Peaches
Click here to go to next supplemental page. Legumes

• Black beans obtained enough nourishment from eating, they release

• Lentils lepin into the blood. First, the leptin travels to your brain
• Kidney beans to reduce your appetite. Second, along the way it boosts
• Soybeans your metabolism. In other words it encourages the cells of
your body to burn calories more quickly.
Vegetables So, how do we be sure our leptin levels are high? First, eat
regularly. Don’t skip meals thinking it will help you lose
• Asparagus weight. When you skip a meal or eat less than you need, your
• Broccoli body reduces the amount of leptin in your blood and your
• Carrots appetite can rebound out of control. Second, eating low-fat
• Spinach foods boosts leptin. Third, exercise makes your body respond
better to leptin.
5. Boost appetite-taming leptin. Leptin is a hormone that Break craving cycles. Food cravings often occur in cycles. Some
is critically important in controlling appetite and hit every twenty-four hours or so, usually in the evenings.
eliminating cravings. It is made by fat cells and works Others, especially chocolate cravings, arrive on a monthly
this way: When your fat cells sense that you have hormonal cycle. There are also seasonal cycles. Here are some
Click here to go to next supplemental page. things you can do to break craving and binging cycles:

• Change your evening activities. Instead of watching • Change your attitude and behavior about eating at the
T.V., do something else. end of the year. For most people, we gain the majority
of our weight between October and December. We get
• If you tend to binge more when you are around certain into a holiday mode beginning with Halloween and carry
people, make some changes in whom you are with. it through Thanksgiving, Christmas, and New Years. It’s
• Go to bed earlier. Fatigue fuels cravings. far better to make your “new year’s resolution” about
weight-loss in October and avoid gaining weight than on
• Don’t seduce yourself. Don’t buy and store addictive January 1st after you’ve put on an extra 5-10 pounds.
foods. Remember how good it feels to be slim.
• Keep fat consumption low to control monthly hormonal
swings.


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Best Weight Loss Program

THE BEST WEIGHT LOSS PROGRAM IN THE WORLD

Copyright 2008 by Jed Diamond All Rights Reserved

Introduction 5. Sweet (i.e. “A word used to express pleasure,

GRAPHIC: PHOTO OF JED

Byte 1: Your Weight, Our Weight, and The Weight

• Obesity is the most important public health issue of the

Reasons You Want to Lose Weight

Negative Beliefs About Weight Loss Goal Setting

Scientific Approach to Goal Setting

Here’s the full BMI chart.

Waist measurement is simple:

Bit of Wisdom: My scale is only a tool to measure my progress.

Personal Approach to Goal Setting

How Fast Should I Lose Weight?

“Calories out” is what you burn.

• Our genes evolved during the 4 million years in which

2. A stressed-out world. For most of us, overeating is

3. An affluent society where food is everywhere and we

4. A corporate culture that makes a lot of money

Weight Loss Quiz 3. Whole Grains and Whole Grain Products

II. HOW YOU EAT 9. Tuned Out or Attentive

11. Stressed Or Relaxed 13. Avoid Breakfast or Eat a Good One

15. Late Night Eating or Stop with Dinner

III. ACTIVE SUPPORT FOR WEIGHT LOSS 20. Flexibility Exercise.

22. Sleep and Relax Bonus Points:

• I know chocolate can cause problems and I generally

• I know these foods can get me “hooked” and I have

Date you completed round:

you might decide to pick two new practices and continue

I.What II.How III.Support IV.Addictions

1.Vegetables 7.Fast or Slow 18.Aerobics 24.Sugar

Monthly Weight Loss Quiz [NEW PRACTICE]

Rate This Guide

Give Feedback on This Guide

Eggplant Vegetables [NEW PRACTICE]

Fruits higher in sugar and calories. Limit to one or two servings

Discuss Whole Grains Practice

• Vegetable shortening. Discuss Good Fats Practice

• Partially hydrogenated vegetable oil.

Food Protein (grams/serving)

Kidney beans, cooked 8

Food Protein (grams/serving) Discuss High Quality Protein Practice

Click here for next page.

Bottom line: Asparagus

Apricots Apple, with skin 1 medium 3.3

Orange 1 medium 3.1

Here are some popular foods and their fiber content:

Oatmeal 1 cup 4.0 Baked beans, canned 1 cup 10.4

Bread, rye 1 slice 1.9 Almonds 24 nuts 3.3

Bread, whole-wheat 1 slice 1.9 Pistachio nuts 47 nuts 2.9

Bread, mixed-grain 1 slice 1.7 Peanuts 28 nuts 2.3

Bread, cracked-wheat 1 slice 1.4 Cashews 18 nuts 0.9

Lentils 1 cup 15.6 Peas 1 cup 8.8

Black beans 1 cup 15.0 Artichoke, cooked 1 medium 6.5

Lima beans 1 cup 13.2 Brussels sprouts 1 cup 6.4

1. Take a bite of your food. Put your fork down. Chew

8. Up or Down Sit Down & Eat [NEW PRACTICE]

Focus on Eating [NEW PRACTICE] 10. Cover Pain or Eat Joyfully

12. Skip Meals or Three Squares a Day

Click here to return to main Aliveguide.

13. Avoid Breakfast or Eat a Good One

Studies show that those who are overweight often skip

Discuss Healthy Breakfast Practice

World's Best Weight Loss and Health Program Alive Guide

World's Best Weight Loss and Health Program Alive Guide