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Chapter One
Step One—Release
I love new beginnings, don't you? Everything is fresh, exciting, and bursting with potential. Remember when you were a kid waking up on the first day of summer vacation? Overnight, the whole world changed just a little—breakfast tasted better, your sneakers felt bouncier, your brother was less of a pest, and even the sun seemed to shine a bit brighter. That's the feeling I want you to capture for your first week of Joy's LIFE Diet—that sense of endless possibility and enthusiasm. After all, everything really is about to change for you!
Step One is all about Release. First of all, I want you to let go of all your memories of previous diets, of weight loss and weight gain, and any body-related disappointment you've been holding on to. This is a new day, a new program, and your new beginning. During Step One, you will finally be able to break free of food cravings and negative eating patterns. Think of this as a week dedicated to reprogramming your appetite and taming thoseheavy-snacking demons. And finally—perhaps most important—Step One is about releasing yourself from excess weight. This is the week that gives you a jump start to dropping pounds, purging bloat, and shrinking your waistline. It sets up the good habits, patterns, and skills that you will carry through to the end of the program. Ready? Deep breath . . . now release, and trust that you can do this.
Step One is the strictest of all the steps. It lasts just oneweek—blink and you'll be on to Step Two—but during these first seven power days, you will turn your life around. You'll feel lighter and more energetic, and your clothes (maybe even your sneakers) will begin to fit better as you lose fat and drop water weight. Many people also find that their moods improve, they are able to think more clearly, and they have fewer memory lapses. As you move through each successive step of Joy's LIFE Diet, you'll continue to feel better and better, but this first week is the most important because it holds all your expectations. Think of today as the first day of your adult summer vacation—the sun is up, the world is waiting . . . it's time to jump out of bed and begin your transformation.
Advice for Success
As you start Joy's LIFE Diet, you are beginning to build a new set of eating habits that will help you maintain your best weight for a lifetime. Soon this style of healthy eating will be entirely comfortable. But until then, I have a few suggestions to increase your chances for weight-loss success.
Forget everything you think you know about dieting. I don't want you to worry about counting carbs or calories. Don't compare this diet to other diets you may have tried. Remember, Step One is about release—and that means releasing yourself from all those diets that failed you in the past. Start with a fresh attitude.
Eat on a schedule. Try to eat breakfast within the first hour and a half of awakening, and if at all possible, finish eating dinner no later than 9:00 p.m. In between are lunch and one snack, which should allow you to eat something at least every five hours.
Pre-plan for your meals. If you get hungry and have not planned ahead for your meals, you are more likely to grab something processed, or sugary, or fatty. None of those things are part of Step One. I recommend going grocery shopping for all the foods you'll need for the coming week's meal plan so you will never be caught unprepared. Also, each night, check your meal plan for the following day so you know what to expect and can prep accordingly.
Stock up on "Unlimited" foods. Keep plenty of these safe foods and beverages on hand, ready to grab when you want them.
My Thoughts on Supplements
Eating a wide variety of foods is the best way to get all the necessary vitamins and minerals, and the only way to get the many disease-preventing nutrients you can't get in a pill. My meal plans are finely tuned to give you optimal nutrition in weight loss–sized portions. But I understand we all have favorite foods, and there are probably some foods you wouldn't eat even if someone paid you. If you don't consistently eat a variety of healthy foods, consider adding the following supplements to your healthy diet. Because over-the-counter supplements can interact with some medications and are contraindicated for people with some medical conditions, always speak with your personal physician first before popping anything new.
Multivitamin: The purpose of a multivitamin is to make up for nutritional weaknesses in your diet. Because vitamin and mineral deficiencies can make you prone to some pretty serious diseases, I think it is better to be safe than sorry. That's why I recommend taking one multivitamin per day simply as an insurance policy. Men and post-menopausal women should look for a brand that does not contain iron—they don't need it, and too much iron may result in health problems. Women in their childbearing years should look for a brand that contains 18 milligrams of iron. Choose a brand that contains about 100% of the Daily Value (DV)—the amount scientists have determined is necessary for health—for most nutrients listed on the label. Vitamin D is the exception—optimally you should aim for MORE than 100% DV. Our bodies are capable of making vitamin D, but only when our skin is exposed to direct sunlight. Because of the smart use of sun block to reduce the risk of skin cancer, we are facing a surprise epidemic of vitamin D deficiency. The answer is not to go unprotected in the sun. Instead, be sure to take in 1,000 IU to 2,000 IU vitamin D daily. And the easiest way to get a fair chunk of this amount is with a multivitamin.
Joy's LIFE Diet
Excerpted from Joy's Life Diet: Four Steps to Thin Forever by Joy Bauer
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.
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