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Refuse to Regain!: 12 Tough Rules to Maintain the Body You've Earned! Hardcover – October 1, 2008
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"'The best move would be to stop making excuses for your weight,' says Barbara Berkeley, MD, author of Refuse to Regain! 'That's the first step to getting healthy,' she says. Her other weight-loss strategies will help take you the rest of the way." Women's Health Magazine
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Dr. B lays out 12 Tough Rules:
Be Tough, Not Moderate - half-measures aren't good enough
Commit Yourself to a 3 month opt-out period - give this plan the "old college try"
Weigh Yourself every day - really keep tabs on it
Reverse Small Regains Immediately - no fudging or procrastination!
Eat Primarian 90% of the time - basically Paleo with tweaks
Eat One Major Meal Per Day - with mini-meals and snacks
Perform a Daily "Scan & Plan" - look ahead to what might subterfuge your food plan
Stop eating after 8 PM
Eat from a limited menu - too many choices or too much variety is intoxicating
Have one acceptable treat per day
Have a love affair with exercise
Maintain with support and support others
...all of which make sense to me.... NOW! Because, while I was initially resistant to some of what she wrote, the more I read (and the more difficulty I found in resisting holiday "treats" this past year!), the more respectful and receptive I became to Dr. B's ideas.
The first rule was what I resisted most: I hate to think that I can't be moderate - no matter that my morbidly body was ample evidence that I couldn't!? But I always hoped that I could BECOME moderate. Yet repeatedly I'm learning that just like Dr. B says, I'll have to be TOUGH to maintain my weight!! When I got to her list of "moderation strategies", I recognized myself at every turn - since I have tried every single one of them... and FAILED at every single one! I.e.:
Eliminate one food item from your diet every day. At the end of a year, all those little calories will add up to a big weight loss.
Eat only when you are truly hungry
Eat until you're full and no more
Eat anything you want, just do it in moderation.
WAIT a minute! This is where I came in! That's how I GOT to be 350 pounds... by trying to do those things!! Oh, well!!
Although popular media quotes statistics and insists that regaining weight is inevitable for most dieters, Dr. B lays out a foundation to counter-act that trend and gives a lot of support to those of us who really never want to regain what we've shed. I found her scientific explanations helpful and easy to understand, and I was convinced by the chemistry of her Primarian (essentially Caveman with some tweaks) diet. I liked her delineation between those fortunate folks who have never been overweight, and those of us who HAVE been overweight and even obese - essentially the main difference being how we metabolize food, specifically starch and sugar.
I especially appreciated her mountain-climbing analogy, comparing weight-loss maintenance to attempting an ascent on Mt. Everest. Just as we'd never start that journey without preparation and training, we need to get ready for the challenges of keeping the pounds off. Since she's been in medical practice helping overweight folks for 25 years, Dr. B has run into ALL of the obstacles that confront newly-slim people and she has many tried-and-true ideas to help us cope.
I AM curious about the inconsistency of her championing a Primarian diet for maintenance while also suggesting such products as Lean Cuisine or Healthy Choice dinners to reverse weight-gains!? I understand making certain concessions to remain accessible to many dieters, but those products and others she recommends, such as pudding cups and sugar-free jello, are pretty much co-opted, extremely processed non-foods - not health-giving in the slightest.
But that's only one small strike against what I consider Dr. B's invaluable perspective on the challenges we face as POW (previously overweight). I'm glad to have this resource for the future, and I'm gratified that I've learned enough from my own personal experience to verify so much of Dr. B has written here!
A MUST book for anyone successfully dropping weight. Do not start maintenance without reading it at least once and then re-read it several times while in maintenance.
I went into maintenance, after dropping 60lbs without reading it and boy was it a mistake. 17lbs in gain now I wish I'd read it. But every mistake is a learning opportunity so now I know I will not let S foods creep in again. I will not think "only this once". I am still reading the book so am sure I will learn more so by the time I drop these extra pounds I will maintain this time around for lifetime!
Do yourself a favor and buy the book. You will not regret it.