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The Fat Loss Prescription:: The Nine-Step Plan to Losing Weight and Keeping It Off Paperback – December 16, 2015
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About the Author
Dr. Spencer Nadolsky is a board certified Family Medicine Physician and a Diplomate of the American Board of Obesity Medicine. His love for lifestyle as medicine began in athletics where he worked hard using exercise and nutrition science to propel himself in football and wrestling. After wrestling at UNC Chapel Hill as the Tar Heel heavyweight and earning a degree in exercise science, he headed to Edward Via College of Osteopathic Medicine in Blacksburg. During medical school, Dr. Nadolsky attended multiple obesity medicine conferences and realized that he wanted to use the same nutrition and exercise information he learned for athletics but now for the general population and health. After medical school, he attended VCU’s Riverside Family Medicine Residency in Newport News to hone his skills. He is currently practicing in Olney, Maryland.
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Top customer reviews
I did not buy this book for myself. I count macros and calories, and I have pretty good control over my weight. I bought it so that I can help my mom. She has been overweight or obese most of her adult life. As anyone who has tried to help a loved one improve their eating habits, it is very hard! I needed to help her change just a couple of eating habits that will get her the most result for the least amount of effort. There is no way that she is going to keep a food log and count calories.
I was hoping that I could learn a few things from Dr. Nadolsky's extensive experience dealing with people like my mom. This book delivers just that. It puts fat loss into very simple and understandable terms. One of the most important things the book does is drive home the point that you must consume fewer calories that you expend, in order to lose fat. All the diets out there that promise you that you can eat to your hearts content, as long as you avoid such and such food, gloss over this point.
Each of the nine steps are grounded in solid research and/or his experience in his practice. For example, research has shown over and over that eating sufficient protein is important for satiety and adherence to a diet. There are also personal vignettes throughout the book that tell of specific patients who were struggling with fat loss and the strategies they used to overcome the obstacles. It gives the reader the sense, "If he/she could lose 40 lbs, maybe so can I."
There is also a very extensive section on drugs that can influence fat loss. As folks get older, they get put on more and more medications. It is important to know how each affects weight and appetite. This is the first book that I've come across that gives the topic such a detailed overview.
I highly recommend this book for the simple, practical, actionable advice it offers. By making room for one's favorite foods, the plan ensures good adherence. Multiple studies have shown that the most diets work, as long as one can stick to them. This book lays out a plan that is easy to follow and stick to.
I will be visiting my mom in a few days, and I will try a few of the steps with her. English is not her first language, so I cannot just hand her the book. I will need to explain to her what to do and why. Hopefully, she will get some good results. I will post an update, later.
Dr. Spencer's approach is right in line with what I recommend to my weight loss clients, as a Registered Dietitian. It is all about creating life long, healthy changes. Your relationship with all foods is what truly matters most. No food is inherently bad, or good - but it comes down to your frequency and overall intake of such foods.
The exercise portion of the book is straight forward and science based. There is no magic fat-loss, toning workout - just planned work, active lifestyles, and moving a little bit of iron.
Dr. Spencer lays out some great actionable steps that you can put into action right away. He does a phenomenal job, and I can only wish I would've written this book first :)
That’s because The Fat Loss Prescription is refreshingly sound advice. Is it sexy or mysterious? Not really. But unfortunately, sexy sells while the real deal advice gets drowned out by all the folks trying to sell us new magic solutions. Dr. Nadolsky’s advice and strategies work: his approach is how I managed to lose nearly 100 pounds. But losing them isn't the biggie: it's that I've kept them off and am still using them to maintain my weight now.
What often gets lost in weight management talk is that the habits we develop to lose weight need to be able to carry over to how we sustain our weight loss. Nadolsky nails this.
So yeah, he gets it. He really, really does, and for this I applaud him. But just knowing that his philosophy is on point is not enough: you need to understand exactly how to lose fat, know when you might need extra interventions like medication or surgery, and have a road map for how to get to your destination.
Fortunately, this is why having a guidebook written by a doctor who is an obesity specialist is crucial. It also helps that he’s active himself: he gets how to do it, giving much more specific instructions than what we often get at our yearly check-up. Ever hear a doc tell you to “eat less and move more”? Yeah, we all know that. But that doesn’t tell us a whole heck of a lot of how to accomplish that, or why we’re struggling so hard to do it.
This is why The Fat Loss Prescription is so helpful. With empathy, experience, and a kind, guiding voice, Nadolsky makes learning to lose weight feel a whole lot less overwhelming and doable than most other resources. It’s a blueprint for finally reaching your goals: for a fitter body and a healthier, longer life.
I like that he breaks down nutrition and strength training in a way that is easy to understand and implement into our lives. However, what’s really special about this doctor’s book are his strategies for making it all fit into the life you now lead. Learning the skills of fitness are so crucial for long term success, but they don’t come instantaneously. He shows you how to develop habits, one by one, that will make managing your weight so much easier over time.
The other component that is usually missing from fat loss books, even the few good ones, is medical advice. Nadolsky is uniquely equipped to give advice on issues like sleep apnea, bariatric surgery, and medications and supplements.
Before you buy it, however, don’t be fooled into thinking this is an easy fix: it isn’t. His approach isn’t the “magic pill” solution that you’ve probably seen from TV doctors *cough cough*. But it’s the only one that I’ve ever seen bring lasting, healthy change that doesn’t feel miserable to execute.
I’ll share one more thing – I use these techniques with my own clients and they pay a high price tag for learning them. This book is a steal. Nab it if you want an enjoyable read that will actually teach you what you need to know, show you exactly how to do it, and feel confident about embarking on a process that will literally change your life in ways you can’t even imagine.
I wish more doctors where like Dr. Spencer Nadolsky and focused on nutrition and exercise in their practice. Not only is Spencer well respected for his knowledge but he actually practices what he preaches.
Just finished reading his new book” The fat loss prescription” and would highly recommend it to anyone that are looking for an easy, straight-forward book that shows you practical and easy steps to make in your lifestyle to lose weight and improve your health.
I especially liked the medication section in the book where Spencer talks about which medications can effect weight loss.
Great job Spencer!