The Five Keys to Permanent Weight Control: The Essential Guide for Achieving Your Ideal Weight

by Berenson, Marvin H.

• ISBN13: 9780970088529
• ISBN10: 0970088523
• Edition: 1st
• Format: Paperback
• Copyright: 2003-03-01
• Publisher: Biblio Distribution

Table of Contents

Acknowledgments
Introduction
	p. 1
Lifelong Weight Control	p. 1
The Five Keys	p. 2
You will increase your life span	p. 6
You will improve your health	p. 6
You will increase your self-esteem	p. 6
	p. 8
The Psychology of Eating	p. 8
Emotional problems	p. 10
	p. 12
The Ingredients of a Good Diet	p. 12
Proteins	p. 13
Fats	p. 13
Carbohydrates	p. 14
Fiber	p. 15
Vitamins and minerals	p. 16
Guidelines of the USDA and HHS	p. 18
What counts as one serving?	p. 20
Measuring portion size	p. 21
	p. 23
Sizing Yourself Up	p. 23
Methods of measuring body fat	p. 24
The NHLBI guidelines	p. 25
Body size versus body image	p. 27
	p. 30
Other Factors in Dieting	p. 30
Genetics and obesity	p. 30
Endocrine factors during menstrual cycle	p. 33
How emotions influence weight control	p. 35
Love and food	p. 36
	p. 38
Diet Programs and Health Concerns	p. 38
The glycemic index (GI)	p. 38
Preparation of the food	p. 40
Simple and complex carbohydrates	p. 40
Insulin	p. 40
Calorie limitation	p. 41
Type 2 Diabetes	p. 41
High protein intake	p. 43
High fat diets	p. 46
Low fat diets	p. 47
Other diets	p. 47
Other factors in weight loss	p. 50
	p. 53
Water	p. 53
	p. 59
The Scale	p. 59
The voice of the bathroom scale	p. 60
How to use the scale	p. 61
The special one-day extra water diet	p. 62
Binge eating	p. 65
	p. 67
Exercise	p. 67
Exercise and calories	p. 68
Increasing your BMR	p. 70
	p. 72
The Stabilization Period	p. 72
The changing metabolic rate	p. 73
The principle of the stabilization period	p. 74
One-month diet, one-month stabilization	p. 75
Adaptation during stabilization periods	p. 75
Other advantages	p. 77
	p. 79
Starting Your Program	p. 79
The diet	p. 79
Beginning your diet	p. 80
Calorie counting	p. 81
Hunger	p. 83
Changing attitudes and belief systems	p. 85
Mastering weight control	p. 86
	p. 88
Introduction to Mental Imagery	p. 88
Changing beliefs and behavior	p. 90
Types of imagery	p. 94
Creating your imagery program	p. 95
	p. 98
The Practice of Imagery	p. 98
The rag doll technique	p. 98
Starting your imagery	p. 99
Timing and frequency	p. 100
	p. 101
Imagery Settings and Exercises	p. 101
The home	p. 102
Outside the home	p. 107
Food markets	p. 109
The mind-body connection	p. 115
The digestive system	p. 117
Premenstrual syndrome (PMS)	p. 127
Overcoming an unrealistic body image	p. 129
Binge eating disorder	p. 129
Controlling binge eating	p. 131
Signaling the brain to stop eating	p. 132
Raising your basal metabolic rate (BMR)	p. 133
Overcoming hunger	p. 134
Overeating and the need for love	p. 136
Depression, anxiety, and guilt	p. 139
End-state imagery	p. 140
Choice of imagery	p. 141
	p. 143
Relapse	p. 143
	p. 146
The Journal	p. 146
General questions for self-awareness	p. 149
Imagery	p. 150
Water	p. 152
The scale	p. 153
The stabilization period	p. 154
Exercise	p. 156
	p. 158
Case Histories	p. 158
Rachel: Saying Goodbye to Ernie	p. 159
George: Love Hate, and Obesity	p. 166
Joyce: Binge Eating and Becoming Pregnant	p. 174
Jessica: Body Image and the Compulsion to Eat	p. 182
Richard: Motivation and Changing Beliefs	p. 189
Index	p. 199
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