Looking for book recommendations on Healthy Living/Dieting
I have been really trying to get some weight off, I mean REALLY trying. Maybe it is being a woman of middle age, but it's not working. Maybe I should say it is working a little, but VERY slowly. I was wondering if anyone has any book suggestions. I haven't done much reading on health at all, so what are the best fitness/healthy living titles out there. What has helped you? TIA
@reservedOwl321 To be honest I haven't got any recommended books/diets. I don't even like the word diet, but like you I've always struggled up and down until the last few years.
To me it's not about quick diets and cutting this or that out, it was a whole lifestyle overhaul.
So finding the right exercise that you can do weekly and not get bored..
Finding the healthier versions of favourites. Like brown pasta/rice/bread. I went from fizzy to flavoured water, back to plain water, but fizzy when I'm out for an energy boost.
Not feeling guilty when you want to treat yourself. I had great fun exploring vegan/veggie dishes and eventually removed all hot drinks, alcohol, red meat permanently and don't really miss it but that was my journey because I no longer craved those things.
Some do cheat days, the most important thing is don't go extreme, be realistic and if you eat something calorific, the diet isn't ruined, it was a mis-step.
The advice from books or the internet, was the Eat when hungry, Stop when full. I just munch when I'm really hungry and until I'm satisfied and then stop.
@ScrabbleBrain Thanks for the encouragement! Great advice!
@reservedOwl321 Anytime, took me a long time to find the right balance and you will too :)
@ScrabbleBrain. I a revisiting this topic. I am not getting much better, but am figuring out that I have bad influences in my household which makes it harder since I have little willpower. I am working on it though. I tend to eat healthier, but eat too much. I will try pre-portioning my foods and drinking a full glass of water before each meal. Hoping this helps as I cannot exercise right now following surgery and I seem to keep gaining weight no matter what I do!!
@reservedOwl321 I feel your frustrations it's not easy at all. Some find having set meal times help or organising the days/weeks meal in advance, that didn't work for me.
I hope you're recovering healthily. Absolutely do not push yourself if you're not up to it. It is hard to tune people out, I guess that's what I had to do too.
I also found getting my own head right helped. Encouraging and supporting myself, it boosted me. Maybe you can supplement your meals with fruits and veggies and less carbs, if it's possible.
Dieters think hunger is a bad thing but it's not, it's fuel for the body. You can do this, don't be so hard on yourself, it just takes patience :)
@ScrabbleBrain
Thank for the encouragement!
@reservedOwl321 No worries, actually I just remembered what I used to do a lot am doing now that it's winter. I buy a whole load of soups and I drink them like coffee, well sip on them and some are quite hearty and filling. It just warms me up.
I used to make those when I was peckish because sometimes, it's not hunger it's thirst. If the water gets boring, add a slice of lemon or orange or lime to give it some flavour :)
I like the soup idea @scrabblebrain. It is cold here, I usually drink hot tea, but sipping on soups might be more filling and I've been trying that today along with a full glass of water before a meal. Thanks for sharing your experience!
@reservedOwl321 That's ok, I wish someone had shared what worked for them way back when I started but it's also an individual thing to find your perfect path :)
@ScrabbleBrainvxcv
It takes me a while... Are you scrambling @scrabblebrain s name... Lol
You can try reading these books:
Eat, Drink, and Be Healthy – by Walter C. Willett, MD
Food Rules: An Eater’s Manual – by Michael Pollan
Intuitive Eating – by Evelyn Tribole & Elyse Resch
The China Study – by T. Colin Campbell & Thomas M. Campbell II
The Mediterranean Diet: A Clinician’s Guide – by Eric Zacharias
The Well Plated Cookbook – by Erin Clarke
Awesome 😎 thanks!
I'ts not a book, but informing yourself about diacetyl may be a good idea. 🙂
Thank you ItsaPerson1324. So I should use butter and decrease processed foods. That is something I can do.
@reservedOwl321
Might I suggest looking into Anabolic Cooking. It's not a diet but a better way of cooking. Higher levels of protein and healthier ways of cooking. I started with Remington James on YouTube.
I started a few years ago and it has really helped me. Great thing is my daughters love the food and they are the 2 pickiest eaters I know. 😂
Thank you @courageouspanda2006. If your picky kids like it maybe mine would too! I need to try new recipes. Do you have any favorite meals from the book to recommend?
I mean from the channel.
@reservedOwl321
Several favorites but the first one we tried was the pub style pizza. Daughters had a blast making their own. We make them on a regular basis.
@courageouspanda I watched his channel. The pizza does sound good and pretty easy! Tysm!
@reservedOwl321 “Young Forever” by Mark Hyman
@Leoninperpetuity. Thank you.. This is at my library but I have a 10-week wait. It looks like it's a good one though! Thanks 🙏
Honestly what ScrabbleBrain said. This is the most accurate advice for long term. Personally books are all this and that. We all know what good foods are for the most part. We all know what the feeling of overeating is. Start with this first. Eliminate liquid calories period. And that includes anything called “Diet Pepsi, coke etc” drink water. Period. Eliminate anything that is a snack for. Sugar, sweets, baking and mainly bread.
The best way to be consistent and not eat out or make something impulsively… always have meals in your fridge prepared. I’m not saying you need to weigh it all. Prepare up to five meals for the week. When you go to work in the morning you already will have the food ready and when you come home the same thing. Do not eat out. At least for your work week. Think keep everything as clean and wholesome as possible for your Monday to Friday. And Saturday feel free to enjoy a nice meal, or a burger if you’re craving it. Like Scrabble said. Keep it within moderation.
i will say this firmly. Do not let one bad meal guilt you into making it 2/3/4. If you ate badly. Just say to yourself “ wow I really enjoyed that burger and coke”. Move on and get back to eating good the next meal or day. Guilt is the biggest factor in yo-yo effects on weight loss. Not the one burger you ate.
Keep this always in mind… always
Think big breakfast, smaller evening portions. If you are going to eat badly. Do it in the am. Not pm.
Don’t starve yourself all day and binge at night. Eat bigger till noon. This way you stay full and don’t give in to cravings latter on. Trust me it took years to understand this.
Choose foods you like. And will eat. If you hate fish and chicken breast. Why eat it? Replace it with another meat. Same goes for all fruits and vegetables. I change them up frequently and it has very little effect on how my body looks day to day.
Do not use protein powders. It’s junk and filler. Being a woman. You will never need that much extra protein. They sells lies to make money when it comes to protein.
It is a journey and you will make mistakes. It takes years not months or weeks. If your friends aren’t okay with your lifestyle choices now. Find new ones. Don’t let jealously and misunderstanding cause yourself to not reach your goals.
I know a book is what you wanted but a book isn’t what you need. Getting started is. Reading 5 different books may confuse you with too many details.
carbs- yams/sweet potato/ oats/ potato/ rice. These are your options. No pasta or gluten.
vegetables- whatever god has planted on this beautiful earth
fruits- whatever god has planted on this beautiful earth
meat/protein- anything in moderation. Preferably fish or chicken regularly. I would avoid pork. But here and there is okay. Greek yogurt is great for snacks , plain is best.
I wish you the best of luck! Enjoy the journey. And let it always be for you and know one else.
@reservedOwl321
Bright Line Eating Book
by Susan Peirce Thompson
Watch this video about the book and community:
See more videos here:
https://www.youtube.com/@Brightlineeating
Here is a journal report on Bright Line Eating showing that it is effective:https://pmc.ncbi.nlm.nih.gov/articles/PMC8181475/
I personally used the techniques in this book and was able to safely loose 1 pound per week for 52 weeks.
I have kept the weight off for years and years and also eliminated the "handle bars" on the sides of my waist.
I also eliminated my hunger cravings by making the changes in this book:
Bright Line Eating
The Science of Living Happy, Thin and Free
by Susan Peirce Thompson
Always consult your health care providers before making changes.
Here is Susan's story video from The Today Show:
I'm 49. I started with my doctor. A lot happens to us at our age. Everything slows down. It gets harder to really lose weight. Your doctor can run tests, make sure you're healthy in all areas (no thyroid issues, no hormone issues, etc.), and then based on what you might need, they may suggest a dietician, certain foods to avoid, things like that. For activity, I found that I like playing Just Dance, but I don't have the console, so I just play it along videos on YouTube. It's good for when I can't walk outside. I found lack of activity, portion control, eating regularly, and avoiding certain foods (I found I don't digest gluten well), I not only feel better but I'm beginning to get some shape back into my body which is something I thought I'd never see again.
Now, for books? My SO is an athlete, and the first thing he did was fix his diet. This is too much for me, but we watched Forks Over Knives together, and it really was inspiring. I got the book afterwards, and he started a whole-food plant based diet. It changed his life. Forks Over Knives if you're looking to really do some damage. Good damage. :)
@TovaCares76
https://shop.forksoverknives.com/?srsltid=AfmBOoon3f3rKvBVSoLbQVy7o_d9s9Q-DSfCn3avWhQu_lvpA16TzdWg
@TovaCares76 Thank you so much for recommending forks over knives. I really appreciate it. I ended up watching it with my husband who really who needs it. He has some heart issues. He's on board! I cannot believe it! I have been a vegetarian. Not a good one, but it's still a vegetarian for decades and he will eat some of what I cook, but also will turn his nose off a lot of the time worse than a 2-year-old! Maybe getting him on board will be the trick for me!
Now I just have to figure out how in the world I will find time to cook everything from scratch! I like to cook, but it's hard for me to do too much vegetable prep. Hopefully he can help. Do you have any favorite recipes to share?
Thanks again!
@reservedOwl321
I am so happy you enjoyed it! 😊I personally loved it, and I loved the fact that every other recipe didn't have fake meat (that's what I call it lol) for the protein source. We ate a lot of quinoa in the beginning! I did not stick with this in the end and I wish I could have been disciplined enough to do so. Yet, I did take a lot away from it. It's proof that your food should be your medicine.
I personally eat a lot of soups and stews. It's easy to just throw everything in a pot, let it cook, and then freeze in portions. My SO eats a lot more calories than I do, so he cooks more. He roasts his veggies once a week and puts them in the fridge. I will ask him for some of his favorite recipes, and I'll link a couple of mine. Watch this space! :)