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The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever
 
 
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The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever [Paperback]

James O. Hill Ph.D. (Author), John C. Peters Ph.D. (Author), Bonnie T. Jortberg M.S. R.D. (Author), Pamela M. Peeke M.D. (Foreword)
4.2 out of 5 stars  See all reviews (43 customer reviews)


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Book Description

April 1, 2004
Developed by weight-loss experts Drs. James O. Hill and John C. Peters, co-founders of America on the Move™, The Step Diet Book is a motivational walking program that will help millions of overweight Americans lose weight and keep it off forever.

Combining a book and pedometer--in itself a $20 value--plus conversion charts and dozens of fat-burning Step Recipes, this is a complete package. At its core is a simple concept called energy balance. Calories come in, calories go out--and when intake is greater than output, you gain weight. The Step Diet Book attacks the problem from both ends. First, use the pedometer to figure out how many steps you take in an average day, then raise the number by 2,000--it's as easy as pacing while talking on the phone, or parking at the far end of the lot. Second, eat one-quarter less of your food--which counteracts our tendency to supersize meals. Once balance is achieved, get fit and lose weight by adding more steps to your day. You can even enjoy a guilt-free lapse by knowing exactly how many steps to tack on at the end of your day.


Editorial Reviews

About the Author

Dr. Pamela Peeke is an internationally renowned physician, scientist and expert in the fields of nutrition, metabolism, stress and fitness. Calling herself an “edutainer”, Dr. Peeke uses her trademark wit and humor to provide audiences with a healthy lifestyle message in such a memorable and entertaining style that she is the most requested woman physician speaker in America. An avid athlete, Dr. Peeke is nationally known as the “doc who walks the talk” as she inspires by living the message she teaches. Dr. Peeke is a featured physician in the National Institutes of Health’s “Changing Face of Medicine” exhibit on the history of women physicians at the National Library of Medicine. She has been named one of America’s top physicians by the Consumers Research Council of America. Dr. Peeke is a Pew Foundation Scholar in Nutrition and Metabolism and Assistant Professor of Medicine at the University of Maryland.

A nationally recognized media expert, Dr. Peeke is the Chief Medical Correspondent for Discovery Health TV and is featured in the award winning National Body Challenge series. Her book, The National Body Challenge Success Program for the Whole Family, is the best selling companion guide to the television and web-based program which is presently followed by over a million American families.

She is a monthly columnist and contributing editor for numerous national magazines – including Prevention, O Magazine, Fitness, Glamour, and More Magazine – in addition to being a member of Oprah Winfrey’s “O Team” of national recognized experts in women’s health. Dr. Peeke is a fellow of the American College of Physicians and is a member of the American College of Sports Medicine.

A practitioner of holistic, integrative medicine, Dr. Peeke was the first senior research fellow at the National Institutes of Health Office of Alternative Medicine, where she helped establish the scientific foundation for the research and development of investigations involving nutrition and fitness.

Dr. Peeke is an expert in the newly emerging field of gender specific health and medicine, emphasizing the strengths and vulnerabilities of both genders as they practice healthy lifestyles. She is the Medical Director of the National Women’s Health Resource Center and keynote presenter for the Speaking of Women’s Health national campaign series.



James O. Hill, Ph.D. is Professor of Pediatrics and Medicine at the University of Colorado Denver, Colorado. Dr. Hill also serves as the Director of the Center for Human Nutrition, a nutrition center funded by the National Institutes of Health.

He holds a B.S. degree from the University of Tennessee and M.S. and Ph.D. degrees from the University of New Hampshire in Physiological Psychology. He has served on numerous government panels, including the National Institutes of Health (NIH) Taskforce on the Prevention and Treatment of Obesity. He is a past chair of the NIH Nutrition Study Section. He served as Chair of the World Health Organization Consultation on Obesity in 1997. He is a Past President of the North American Association for the Study of Obesity (NASSO) and is a current regional vice-president of the International Association for the Study of Obesity (IASO). He was also a member of the Expert Panel on Obesity of the National Institutes of Health that developed U.S guidelines for the treatment and prevention of obesity. He serves as chair of the Partnership to Promote Healthy Eating and Active Living (PPHEAL), a public-private partnership to improve nutrition and physical activity patterns of the population. He is a member of several other professional organizations, including the American Society of Clinical Nutrition, the American Society of Nutrition Sciences, the American Physiological Society and the American College of Sports Medicine.

Dr. Hill has published more than 200 scientific articles and book chapters in the area of obesity. His research in the obesity field involves the study of lifestyle factors that affect body weight regulation. In particular, he is interested in how diet and physical activity influence body weight and how high fat diet and inactivity may contribute to the current global epidemic of obesity. Dr. Hill is a cofounder of the National Weight Control Registry, a registry of individuals who have been successful in maintenance of a reduced body weight. He is the recipient of a prestigious MERIT award from NIH. Dr. Hill is a member of the editorial boards of Obesity Research, The American Journal of Clinical Nutrition and The International Journal of Obesity. He reviews for many other scientific journals and lectures widely about the obesity epidemic.


Dr. John C. Peters is Director of the Nutrition Science Institute within the Snacks and Beverages Technology Division at the Procter & Gamble Company. He received his B.S. and Ph.D. degrees in Biochemistry from the University of California at Davis and the University of Wisconsin at Madison, respectively. Following his graduate work Dr. Peters joined the faculty at the University of Cincinnati School of Medicine where he taught biochemistry and nutrition and conducted research on nutritional
support for catabolic illness. In 1985, he joined the research and development organization at Procter & Gamble. Since then Dr. Peters has conducted and managed research in a variety of
areas including obesity, diabetes, lipid absorption and metabolism, and vitamin and mineral bioavailability. Outside of Procter & Gamble, Dr. Peters is involved in a number of public health initiatives aimed at promoting healthy lifestyle behaviors for the prevention/management of obesity and diabetes. Dr. Peters is President of the Friends of the Center for Human Nutrition at the University of Colorado, President of the International Life Sciences Institute Center for Health
Promotion and is CEO of the Partnership to Promote Healthy Eating and Active Living. He sits on the scientific advisory boards of several other organizations, including, Arkansas Children's
Hospital Research Institute, the University of Colorado Center for Human Nutrition, and the Healthy Weight, Healthy Living Task Force of the Cincinnati Health Collaborative. He recently
served on the Institute of Medicine's committee on prevention of childhood obesity, which released its report "Preventing Childhood Obesity: Health in the Balance", in September of 2004.
Dr. Peters has published over 100 research papers, reviews, chapters and books. 


Bonnie T. Jortberg is with the University of Colorado at Denver and Health Sciences Center, Department of Pediatrics, Center for Human Nutrition, Denver, CO

Product Details

  • Paperback: 302 pages
  • Publisher: Workman Publishing Company; 1 edition (April 1, 2004)
  • Language: English
  • ISBN-10: 0761133240
  • ISBN-13: 978-0761133247
  • Product Dimensions: 7.7 x 8.1 x 1 inches
  • Shipping Weight: 1.1 pounds
  • Average Customer Review: 4.2 out of 5 stars  See all reviews (43 customer reviews)
  • Amazon Best Sellers Rank: #205,964 in Books (See Top 100 in Books)

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Customer Reviews

43 Reviews
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Average Customer Review
4.2 out of 5 stars (43 customer reviews)
 
 
 
 
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Most Helpful Customer Reviews

139 of 140 people found the following review helpful:
5.0 out of 5 stars Not Your Usual Diet Book, July 5, 2004
This review is from: The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever (Paperback)
This book is full of useable information, great advice and something you can "get going on" the day you get it. It's not about a radical or fad diet - it starts with first monitoring your current moving (steps) and eating patterns. Only after some beginning self monitoring (for seven days) and then to a two week phase of showing you why you are continually gaining weight does it switch to trying to actually lose weight by taking more steps each day and turn passive overeating into healthy eating.

It tells you step-by-step how to change unhealthy fully ingrained habits and gradually change to a lifestyle that allows you not just to lose weight, but to keep it off. It's a gradual but effective process. It teaches you to stop relying on "willpower" and instead makes you face tough choices, such as if it's REALLY worth it to supersize that fry or eat a Whooper instead of a regular hamburgar.

A step counter is included in the book - but the book itself is the big value. When using the stepcounter, I noticed that when I placed it over my stomach, it doubled the amount of steps I take (probably because I carry most of my weight in my stomach). So I followed the advice on page 2 and switched the counter to my hip area so that it counts the steps accurately. It has you take a "test walk" of 100 steps to check the accuracy of the step monitor.

This is a fantastic book for anyone wanting to permanently get and STAY in shape. There are no magic pills . . . or easy magic formulas . . . but this is a healthy way to obtain real results.

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174 of 177 people found the following review helpful:
5.0 out of 5 stars A great book on living a realistic active lifestyle, July 31, 2004
By 
R. Neary "Pastor Gadget" (Beaumont, TX United States) - See all my reviews
(REAL NAME)   
This review is from: The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever (Paperback)
I have been using the principles of this book as I learned them from one of the autor's website for America On The Move. The ideas and concepts of energy balance work. I am a 37 yr old male with a wife, two kids and a busy career. I have lost 54lbs in the last 7 months. I have done it using the concepts in this book. Step counting is a great way to really evaluate a persons physical activity. The step diet book gives you realistic ideas on how to get more steps into our busy days and give you sound scientific reasoning why. The studies it uses are not some oddball never heard of study but real science based upon years of study of real programs that work. Before I read this book friends would ask me if I was using Atkins or South Beach. I would simply tell them I was using common sense, eat less move more.

I now average 15,000+ a day, it was not easy but I simply worked at it using some of the ideas to slowly increase my steps. I also cut back on my intake slowly. I am not restricted in what I eat but know it will cost me and I think if I want to pay the price.

I do not fully adhere to the mega steps concept in the book, it does get a little complicated I have a simpler approach. I do not feel weight loss is as simple as a math problem so I appreciate the idea but do not live by it.

The pedometer that came with the book I do not use I have a quality pedometer. I originally used one for less than $10 and found it to be very inaccurate so if you get serious do your homework and expect to pay $30-$35 for a good one. As far as the freebie you get with the book, it is better than nothing so use it but you do get what you pay for.

This book is all about lifestyle change which has been the biggest thing to me I am not on a diet I am changing my life.
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77 of 78 people found the following review helpful:
5.0 out of 5 stars Most helpful "non-diet" book I've read..., July 13, 2004
By 
"recchiuj" (West Chester, Ohio United States) - See all my reviews
This review is from: The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever (Paperback)
I am a nut for healthy, weight-loss information so when I came across this book, I thought I would try it out. It was the best decision I've made.

I've always worked out for maybe 30-45 min. a day, but I would sit on my butt the rest of the day. This book had wonderful ideas on how to increase your movement throughout the day, not just in the 30 minutes I worked out.

My other problem is that I like food. I could not get used to the idea of giving up the food I like in order to lose weight. I think the best part of the book is the idea that you need to cut back on your food intake by 25% in order to acheive weight-loss. I eat what I like to eat, I just eat a little bit less at each meal. I have tried this over the past two weeks and I have lost 2 pounds and I am confident that they will stay off as long as I continue to follow the plan.

The pedometer is a great way to pace yourself throughout the day. I set goals for myself such as getting between 6000 and 7000 steps during work. It's a great way to keep moving.

It is not a quick, weight-loss gimmick or diet. I call it a "non-diet" because the authors offer ways to change your lifestyle in order to lose healthy amounts of weight in a reasonable timespan in order to acheive weight-loss for life.

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Inside This Book (learn more)
First Sentence:
You probably already realize that you are not as physically active as you would like to be, and that you are eating too much as well. Read the first page
Key Phrases - Statistically Improbable Phrases (SIPs): (learn more)
personal energy balance point, energy your body burns, total daily steps, step counter, percent strategy, total daily energy expenditure, cup slices, total energy expenditure, negative energy balance, weight management, resting metabolism, positive energy balance, resting metabolic rate
Key Phrases - Capitalized Phrases (CAPs): (learn more)
Step Diet, National Weight Control Registry, Success Story, Success Storv, Penn State University
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