- Hardcover: 256 pages
- Publisher: HarperOne; 1 edition (April 21, 2015)
- Language: English
- ISBN-10: 0062301063
- ISBN-13: 978-0062301062
- Product Dimensions: 6 x 0.9 x 9 inches
- Shipping Weight: 15.5 ounces (View shipping rates and policies)
- Average Customer Review: 35 customer reviews
- Amazon Best Sellers Rank: #308,959 in Books (See Top 100 in Books)
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The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good Hardcover – April 21, 2015
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“The Diet Trap Solution is a tremendous resource for people who want to transform their lives through healthy eating. It teaches you exactly what you need to do so you can finally lose the weight you want, and stick to your eating plan for life.” (Mark Hyman, MD, author of #1 New York Times Bestseller, The Blood Sugar Solution)
“Brain health is the first step in body health. With this book, hunger and cravings become something your brain can conquer and replace with productive, nourishing habits that outlast any diet.” (Daniel Amen, CEO of Amen Clinics, Inc. and New York Times bestselling author of The Daniel Plan and Change Your Brain, Change Your Life)
“If you’re trying to lose weight, don’t let this book escape your attention. It’s full of insights and sound strategies to escape diet traps. Dr. Beck illustrates that when it comes to weight control, watching what you think is as important as watching what you eat.” (Thomas A. Wadden, Ph.D., Professor of Psychology and Director of the Center for Weight and Eating Disorders, University of Pennsylvania, Perelman School of Medicine)
From the Back Cover
The techniques developed by New York Times bestselling author and expert in cognitive behavior therapy Dr. Judith Beck and her daughter, Deborah Beck Busis, have helped hundreds of thousands of dieters lose weight. The Diet Trap Solution is the first book of its kind to isolate the most common ways we fail on our diets and offer concrete and practical solutions to avoid these pitfalls for good, even when it seems impossible. No equipment, membership fees, special meals, or specific diet plan required. Instead, dieters need only use that most powerful of all resources—their minds. This accessible and highly practical guide enables us to stay on the healthy diet of our choice and not only lose weight, but keep it off once and for all.
Diet programs all profess to have the magic formula for weight loss: simply eat a certain way and drop ten pounds in a week. But what do you do when your plans fall apart? Your mother-in-law bakes you a surprise birthday cake. Stress at work leads to binge-eating peanut butter and chocolate. A painful breakup causes your diet to go out the window. The truth is, losing and keeping weight off can be extremely difficult, especially when unexpected challenges arise. But learning how to solve these very problems is the surprising solution to lasting weight loss. By identifying the most common traps—stress and emotional eating; friends and family pressure; holidays and travel; and feeling deprived, unmotivated, or discouraged—and then developing actionable escape plans that address each potential diet disaster, anyone can lose weight and keep it off.
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The book breaks down overeating issues into the following trap categories:
- Emotional eating traps: "If I'm upset, I deserve to eat."
- Stress traps: "I'm too busy and overwhelmed to keep on dieting."
- Food pusher traps: "I can't disappoint people by turning down food they're offering me."
- Family traps: "I shouldn't ask my family to make changes just because I want to lose weight."
- Travel and eating out traps: "It's okay to indulge when I'm away."
- Holiday traps: "It's a special time (e.g., Thanksgiving). I should be able to eat whatever I want."
- Psychological traps: "I have no willpower. I just can't resist."
- Getting of track traps: "I've already blown it for the day. I might as well keep eating and get back on track tomorrow."
The point of the book is CBT: make yourself aware (cognizant) of your situations and decisions. This means writing down benefits of losing weight and analyzing situations that would affect that goal. The authors want to guide readers to make better decisions and to avoid sabotaging "in the now" decisions that ultimately defeat the long term weight loss goal. You will have to carry note cards with you for awhile until you retrain impulsive behavior and really learn to stop and think about what you are doing. A great example is how easy it is to justify eating poorly all day if a dieter 'falls off the wagon' at one meal. A reminder card would be used to reiterate that every bite counts - and eating poorly the rest of the day is a poor justification to defeat long term goals.
There is a quiz at the beginning to see which traps you are most likely to fall into - often it can be more than one. After that, readers will write down all the benefits of the weight loss and keep those handy so they can also write down the supposed 'benefits/justifications' of an impulsive action that breaks the diet. E.g., eating out with your spouse at a fancy restaurant. If he/she is annoyed that you won't go with them, the analysis shows that a short term benefit of the spouse not being annoyed is hardly equal to the benefits lost from not losing the weight (e.g., why is their temporary happiness so much more important than your own long term health/happiness if you lost the weigh because you didn't go?). There is a lot of food for thought (no pun intended) in the real world people examples used in each chapter.
The information is presented in an ordered and intelligent manner, showing excellent thought gone into the book. Each chapter has an introduction to the trap, real world pitfalls, escaping the traps (creating escape plans), and a summary 'reflect and recommit' of why a reader wants to escape the trap. There is also a handy chart of the escape plan that has columns for: sabotaging thoughts, reminders, and to do list (e.g., for emotional eating, the escape plan sabotaging thought is, "I'm lonely. I deserve to treat myself with extra ice cream". The reminders is: "It's true that I'm lonely. I need to accept the feeling and deal with loneliness in another way." And the to Do List: "Start buying only a single ice cream treat each day to eat at night. Throw away the pints of ice cream that are already in the freezer.").
Readers will have to go to the author's website to download forms - and of course expect the usual bombardment of plugs for the authors' diet books and other items. On the site is the usual hard upsell (pop ups, sign ups, etc.), for which I deduct one star (so tired of feeling like dieters are ripe for ponzi schemes disguised as 'additional products'). But the quizzes are in the book and do not need to be downloaded. Nor do you need any specific diet to follow the book. This is more of a companion to any diet you have currently chosen rather than a stand alone.
In all, I liked the ease of the read, friendly tone, excellent organization of material, and real-world, grounded examples. We all know overeating is more than just an issue of shoving food in the mouth; eating better AND dealing with the psychology side really need to be addressed in tandem for true lifestyle change. Reviewed from an advance reader copy provided by the publisher.
Thank you Doctor Beck and for you dieters I wish you luck.
To keep weight off. She and her father Have worked in helping people over the years!