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This is the index for Your Designer Diet. It's a very detailed account of all the wonderful and interesting topics you'll read about in the book. Many chapters are free online: Table of Contents, Introduction, Chapter 1: Why is Losing Weight So Hard?, Chapter 2: The 10 Designer Principles for Controlling Your Weight, Chapter 13: The Designer Way, Conclusion, and the Index. If you like what you see in these chapters you'll probably like the book too. One reason to purchase the book is that the formatting is much nicer, though the content is the same.
A Aboriginal Australians, obesity in, 104, 107
active communities, building, 389–391
Active Replacement, 274
Ad-36, 160
addiction, food, 11, 76–77, 79
adenovirus-36, 160
advertising, effect on food choices, 130
African-Americans, obesity in, 104–106
aging independence and, 199
muscle loss through, 102–103
weight gain with, 102–103
air conditioning role in obesity, 12
Air Conditioning Threat, 144
Air Conditioning Threat, 144
alcohol, managing stress and, 302
alertness, maintaining, 36
Alexander, Bruce, 297
Allison, David, 144
America on the Move program, 314–316
Andropause Threat, 102
appearance, personal
appetite. See hunger.
Atkinson, Richard, 160
attention, focusing of, 294 automatic eating defined, 188–189, 263
emotional eating and, 285
goal pictures and, 281–284
replacement activities and,
274–275, 278–281
short-term goals and, 284–285
Solution® and, 285
triggers and, 264–265
unwanted thoughts and, 265–277
visualizing trigger situations and, 191, 277–281
Average Joe’s Diet Threat, 147–148 Bbacteria, stomach role in obesity, 12
Bacteria Threat, 159–160
Bacteria Threat, 159–160
Bad Estimation Threat, 150–152
Baumeister, Roy, 111
Berridge, Kent, 99
blood panels, obtaining, 41
Bloom, Stephen, 89
body fat percentage, 229
body mass index (BMI) actual weight and, 204
calculation of, 205–207
categories based on, 201–202
defined, 201–202
ideal weight and, 216
problems with, 207–208
relation to health, 205, 208–209
used to show obesity over time, 202–204, 210
waist size vs., 208
body measurements, taking, 229
Bored Taste Buds Threat, 95–96
Boredom Threat, 114–116
brain emotional system of, 91–93
executive functions of, 275
logical system of, 91–93
neuroplasticity of, 29–30, 270
retraining, 269–277
breakfast, skipping, 369–370
breaks, walking, 378
breathing exercises, 301
bulk, buying in, 374 C cafeterias, workplace, 380
Calorie Bomb Threat, 120–122
calorie deficits, 218–221
calorie estimation, 151–152
calories amount actually consumed, 193, 210–212, 330–331
amount actually needed, 221–225, 330–331
amount burned vs. desire to eat, 12–13
burned during everyday activities, 321–323
burned during exercise, 212–216, 220, 230
calorie budget, 191, 193, 222–224
calorie deficits, 191, 194, 218–225
counting, 210–212, 225, 229–230, 330, 392–393
defined, 215
doggy bags to control, 346
energy density and, 359
estimation of, 151–152, 338–343
fidgeting and burning of, 320–321
food group servings instead of, 337
healthy daily intake, 221–225
liquid, 366–367
maintenance calorie level, 226
servings vs. portions and, 335–337
snacking and, 119
sugary sodas and juices and, 366–367
taking edge off hunger and, 345
volumetrics and, 359–361
Cannone, Jesse, 310–311
Car Safe Zone avoiding eating in, 372
driving route and, 371–372
packing own food and, 372
challenges, strengthening commitment and, 304–305
Chandon, Pierre, 151
changes, responding to, 24, 30
check-ups, general medical, 41–43
Child Denial Threat, 155–156
childhood obesity, 155–156
children childhood obesity, 130, 155–156
clothing’s importance to, 300
fruit-and-vegetable consumption of, 339
meal plans and, 365–366
mother’s diet and, 108
mother’s smoking habits and, 108
parental guidance for, 339
participating in cooking, 383–384
physical activity of, increasing, 295–296
physical education classes for, 384–385
play as exercise, 323–324
school lunch and, 385–387
School Safe Zone and, 383–387
shopping with, 141
TV consumption of, 130, 316–317
Type II diabetes in, 199
walking to school and, 387
clothing, self-esteem and, 298–300
colors, food, 133–134
comfort foods, 100
common humanity, 292
Community Safe Zone
active communities, creating, 389–391
food labels and, 392–393
policy incentives, creating, 392
public spaces, building more, 391
safety and, 391
containers, food, 12, 254, 354
continuous improvement to diet, 24, 30, 34
convenience food, fattening, 129–130
Convenience Threat, 128–130
cooking, learning skill of, 358–359
cortisol (hormone), role in hunger, 98–100
stress and, 105
Craving Threat, 119–120
cravings. See also hunger.
CRF (hormone), 99
Cyberobics Center, 384 DDafoe, William, 267
daily checks, 32
daily checks, spins and, 168, 175–176
Daily Feedback System, 175, 227–228, 231
Dallman, Mary, 99
danger zones, dieting, 29
DDR video game, 384–385
de Castro, John, 65, 142–144
defined process control, 30–31
Demas, Antonio, 386
depression, clinical, 66–67
Designer Diet, the control techniques of, 23–25, 30–33
differences from other diets, 2–3
See also Designer Way, the.
Designer Mind, the, 33
Designer Way, the daily checks in, 168, 175–176
examples of spin sessions, 178–185
moves in, 168, 176–177
overview of, 28, 30–33, 167–168
principles of, 13, 25–39
spins, weekly, 168
See also strategies.
Devil’s Bargain Threat, 122
Dhurandhar, Nikhil, 160
diabetes Type II, 106, 199
Diamond, Jared, 54–55
diets finding the right diet, 189–190
low-calorie, 56, 59
low-fat, 190
low-glycaemic, 190
process control methods in, 31
reasons for failure, 30–31
See also Designer Diet.
discipline. See willpower.
discrimination, stress caused by, 105
Dish Threat, 134–136
Distraction Threat, 157–158
Divide by 10 Rule, 214
doctors, consulting before dieting, 41–43
doggy bags, portion control and, 346
dogs, walking, 325–326
dopamine exercise and, 79
food addiction and, 76–77
food as cause of release of, 115–116
obesity and, 76–77
Double Whammy Threat, 89–91
drinking glasses, shape of, 354
Drop the Thought, 274–275
drugs, managing stress and, 302
Dutch Hunger Winter, 108 EEat When Food Is Available Threat, 113–114
eating less, weight loss and, 9–10, 12
eating out Joyful Eating and, 249–252
obesity risk and, 142
Restaurant Threat and, 142
economy, life expectancy and, 199
emails, mindful, 304
emotional eating, 285
emotional system, brain’s, 91–93
empirical process control, 30–32
energy density of food, 120–122, 360
energy expenditure, reduction of, 93–95
Epstein, Leonard, 295
estrogen (hormone), role in weight gain, 101–102
Etelson, Debra, 155
European-Americans, obesity in, 104, 107
everyday activities, calories burned during, 321–323
executive functions of brain, 275–276
exercise adding 2,000 steps per day, 314–316
being less inactive vs., 295–296
calories burned during, 212–213, 220, 230
convenience and, 128–129
Exercise Problem and, 212–216
fidgeting and, 320–321
health benefits of, 308
individual responses to, 106
location of residence and, 311–313
measured with steps, 315–316
metabolism and, 309–311
morning, exercise during, 319
NEAT quotient and, 320–321
overcoming resistance to, 12, 280–281
personal trainers, working with, 319
physical activity vs., 307–309
play as, 323–324
rationing TV to increase, 316–317
regularity vs. intensity of, 313–314
resistance training and, 310–311
sitting, manner of, 324–325
streaming video exercise classes, 320
stress managed through, 302
taking stairs to increase, 316–317
threat of lack, 51
walking as, 314–316
walking the dog and, 325–326
weight loss and, 9–10, 12
weight maintenance and, 125–128
See also Exercise Safe Zone, physical activity.
exercise balls, 324–325
Exercise Problem, 212–216
Exercise Safe Zone active sitting and, 324–325
adding 2,000 steps per day, 314–316
dopamine and, 79
everyday activity and, 321–323
fidgeting and, 320–321
morning, exercise during, 319
NEAT quotient and, 320–321
personal trainers, working with, 319
playing as exercise, 323–324
rationing TV and, 316–317
regularity of exercise vs. intensity, 313–314
residence location and, 311–313
stairs, taking the, 316–317
streaming video exercise classes and, 320
walking and, 314–316
walking the dog and, 325–326
expectations for weight loss, 148–149
extremeness of effort, adjusting, 186–190, 192 Ffamily, eating together as, 359
family-style meals, 354–355
fast food, trans fats and, 157
Fast Stomach Threat, 111
fat body fat percentage and, 229
calorie density of, 216
convenience foods and, 129–130
desire for, 98–100
energy density of, 120–122
fattening foods and, 74–75
fruits and vegetables instead of, 368–369
replacing with muscle, 310–311
stored as reserves, 66, 113–114
used for fuel, 218
visceral, 213
feedback system as-needed, 229–230
creating, 227–232
daily, 175, 227–228, 231
evaluating strategies and, 172–173, 175–191
need for, 226–227
personalizing, 233–234
tracking progress and, 232–233
weekly, 228–229
fidgeting, burning calories and, 320–321
fight-or-flight response, 301
Finish Your Plate Threat, 116–118
food addiction, 11, 76–77, 79
food choice advertising’s effect on, 130
convenience affecting, 128–129
time pressure and, 128
Food-Free Threat, 112
food groups, servings of calories vs., 337
Food is Elementary program, 386
food values, 96–97
forgiveness, self-, 35, 193
Free Market Threat, 145
Friedman, Jeffrey, 69, 210
Frog in the Pot Threat, 149–150
fructose beverages and, 367
calorie consumption and, 152
Fructose Threat, 152–153
high-fructose corn syrup, 152
obesity and, 152–153
problems with, 153
processed foods and, 152
Fructose Threat, 152–153
fruit juices, sugary, 366–367
Fruits benefits of, 369
reducing fat, sugar intake and, 368–369
gGeek-a-cycle, 381
Geier, Andrew, 117–118
gene-environment interaction, 63–64
genetics heritability and, 63
social eating and, 143
threats from, 27, 60–67, 101–112
Thrifty Gene, the, 106–107
ghrelin (hormone), 90–91, 104
Goal Picture Meditation, 283–284
goal pictures applying, 283
creating, 281–283
defined, 281
Goal Picture Meditation, 283–284
goals goal pictures, 281–284
long-term, 284–285
short-term, 284–285
spin, 168–172
weight loss, 33, 216–221
Going Off Plan Threat, 149
Gordon, Jeffrey, 159
grocery shopping lists buying only prespecified quantities and, 375
guidance for, 363–365
sticking to, 373–374
Growing Old Threat, 102–103
Gumption Threat, 111–112 Hhandy estimation, 338–339, 340–343
happiness, motivation of, 200
Haslam, David, 143–144
heredity, weight and,
High Cost of a Healthy Diet Threat, 138–139
high-energy foods, desire for, 98–100
high-fructose corn syrup, 152
Hirsham, Joel, 390
Hispanic-Americans, obesity in, 104–105
home meals eaten in, 358
slip-up traps in, 357
Home and Family Safe Zone cooking, learning skill of, 358–359
fruits and vegetables, eating more, 368–369
home, eating at, 359
meal plans and, 361–363
parental control and, 365–366
shopping lists and, 363–365
skipping meals and, 369–370
slip-up traps and, 357
snacking and, 367–368
sugary sodas and juices and, 366–367
volumetrics and, 359–361
homeostatic system of hunger, 70–71
homeostatic-hedonic model of hunger, 71–72
Horvath, Thomas, 100
Hu, Frank, 147
Human Obesity Gene Map, 62
human, understanding one’s nature as a, 26
hunger controlling, 67–71
cortisol and, 98–100
cravings and, 119–120, 123
emotion-driven, 285
genetics’ effect on, 62
ghrelin and, 90–91, 104
homeostatic system and, 70–71
hormones and, 89–91
leptin hormone and, 48–50
models of, 70–72
mother’s diet and, 107–108
nutrients and, 13
physical, 70–72
psychological, 71–72
PYY hormone and, 90
reality of, 10–11, 15
resetting level of, 95
seeing food and, 73–74
smell of food and, 73–74
stress-driven, 98–100
survival instinct and, 14–18, 113–114
systems for, 70–72
talking about food and, 73–74
taste and, 72
unwanted urges to eat and, 265–266
See also satisfaction, feeling of.
hunting and gathering method of shopping, 373–374
Hypothyroid Threat, 109
hypothyroidism, 109 IIce Cream Illusions Study, 135
ideal weight defined by BMI, 201–202
not realistic goal, 216
income level food choice and, 139
healthy diet and, 138–139
obesity and, 136–137
inactivity, weight maintenance and, 105
individuality, understanding one’s, 26
insulin (hormone) overproduction of, 112
resistance, 105–106
role in obesity, 49, 105–106
isolation, social, 303–304 JJessen, Tanya, 384–385
Joyful Eating, Art of benefits of, 237–239
dining out and, 249–252
example of, 244–247
journaling about, 243
managing triggers and, 265
maximizing pleasure from food, 254–257
overview of, 28–29
portion size and, 248–249, 251–252
practicing, 243–244
refining the palate and, 257
scenarios for, 249–253
step-by-step, everyday situations, 247–253
step-by-step, single bite, 240–243
suggested foods for, 258–262
with friends, 243
junk food, 69, 120–121 KKavanagh, Kylie, 157
Keys, Ancel, 55–57
Kieffer, Timothy, 112 Llabels, package, 336, 392–393
Labrada, Lee, 321–323
Latham, Daniel, 384
LDL Cholesterol, trans fats and, 156
Leningrad famine, 58
leptin (hormone), 48–50, 94, 112
Levine, Allen, 70
Levine, James, 82
Life and Love model of hunger, 71–72
life changes, adjusting plan to, 195–197
Lifeguarding overview of, 28–30
unwanted thoughts and, 269–277
logical system, brain’s, 91–93
long-term logical thinking, 293–294
long-term vs. short-term rewards, 91–93, 97, 198
Lost Exercise Threat, 125–128
Low Income Threat, 136–137
low-calorie diets, 56, 59
Lowe, Michael, 70
low-fat diets, 190
low-glycaemic diets, 190
lunch, packing a healthy, 378–379 Mmale menopause, 102
Man Threat, 143–144
meal plans parental control and, 365–366
shopping according to, 363–365
using, 361–363
meal replacements, 346–347
meaning in life, creating, 296–297
medical check-ups, 41–43
meditation coping with stress through, 302
Goal Picture Meditation, 283–284
medium tasters, 110
meetings, walking, 378
Mellin, Laurel, 285
Menopause Threat, the, 101–102
mental note taking, 271–273
Merzenich, Michael, 264–270
Metabolic Syndrome, 153
metabolism building muscle and, 309–311
calories burned through, 103
decreased calorie intake and, 370
genetics and, 62
hypothyroidism and, 109
Metabolic Syndrome, 153
starvation and, 57
mindless eating, 87
morbid obesity, 66, 202, 204, 153–154
mornings, exercise during, 319
mothers diet’s effect on children, 107–108
smoking habit’s effect on children, 108
motivation appearance, 198
dieting and, 198–201
happiness as, 200
losing weight and, 198, 298–300
personal trainers and, 319
weight loss and, 13–14
moves, making, 32, 176–177
muscle loss through aging, 102–103 NNational Weight Control Registry, 126–127
Native Americans, obesity in, 104, 107
natural eating strategies, 344–345
NEAT levels, 50, 82–83, 307–308
Nelson, Darrell, 234–235
neuroplasticity retraining of brain and, 269
unwanted thoughts and, 29–30
nibbling, 188–189
non-exercise activity thermogenesis (NEAT), 320–321
Nontaster Threat, 109–110
non-tasters, 50, 109–110
Nun Study, the, 302–303
nutrients, desire to eat and, 13 Oobesity actual weight and, 204
adenovirus-36 and, 160
air conditioning and, 12, 144
bacteria and, 159–160
causes of, 10–11, 47–51, 107–108.
See also threats.
childhood, 155–156
compounded difficulties and, 89–91
defined by BMI, 201–202
dopamine’s role in, 76–78
environment and, 83–84, 158
financial costs of, 199
free market and, 145
fructose and, 152
genetic contributions to, 11. See also threats.
gradual weight gain and, 150
health implications of, 198, 205, 208–209
heritability of, 62–67
hormones’ role in, 89–91
income level and, 136–137
individuality and, 186–190
insulin’s role in, 49
leptin’s role in, 49
morbid, 66, 202, 204, 153–154
mother’s diet and, 107–108
mother’s smoking habit and, 108
NEAT and, 50, 82–83
pleasure from food and, 75–76
portion creep and, 151
portion size and, 131–133
preventing, 86
race and, 104–107
rates over time, 202–204, 210
restaurants and, 142
risk of death from, 152
sleep and, 12
slip-ups and, 85–87
social eating and, 142–143
Soft drinks and, 147–148
stress and, 136
trans fats and, 156–157
Type II diabetes and, 199
unsafe neighborhood and, 138
viruses as causes of, 160–161
See also overweight, being.
online exercise classes, 320
online support groups, 298, 304
Oprah Paradox, 8
overeating
portion size and, 116–118
unit bias and, 117–118
visual cues and, 117–118
overweight, being defined by BMI, 201–202
health implications of, 205, 208–209
packages, portions from, 335–337
paid vacations, employee’s meeting fitness goals and, 382
palate, refining, 257
peak taste experiences, 258–262
pedometers, 172
Pelchat, Macia Levin, 119–120
Perfect Storm Threat, 53–54
personal chefs, using, 350
Personal Safe Zone creating an interesting life and, 296–297
creating own strategies and, 305
daily reminders and, 304–305
focusing of attention and, 294
inactivity, decreasing, 295–296
logical thinking in creating, 292–294
managing stress and, 300–304
personal appearance and, 298–300
removal of temptations and, 294
self-forgiveness and, 291–292
support systems and, 297–298
willpower in creating, 292–294
personal trainers, working with, 319
perspectives, taking long, 35
Pestering Kid Threat, 141
physical activity adding 2,000 steps per day, 314–316
everyday activity and, 321–323
fidgeting and, 320–321
location of residence and, 311–313
measured with steps, 315–316
morning, exercise during, 319
NEAT quotient and, 320–321
non-exercise activity thermogenesis and, 320–321
personal trainers, working with, 319
play as, 323–324
playing with one’s kids as, 323–324
rationing TV to increase, 316–317
regularity vs. intensity of, 313–314
sitting, manner of, 324–325
streaming video exercise classes, 320
taking stairs to increase, 316–317
walking as, 314–316
walking the dog and, 325–326
physical education classes, 384–385
physical hunger, 70–72
piecemeal estimation of calories, 338–343
Pink Elephant Threat, 123
Planet Health, 296
pleasure, maximizing food, 254–257
policy incentives, creating, 392
pop-thoughts, 266
portion control breakfast, 327–329
containers, eating from, 354
deciding amount to eat beforehand, 344–345
deciding how much to eat
beforehand, 344–345
dish and bowl size and, 134–136, 350–351
doggy bags and, 346
doggy bags to control, 346
estimation of calories and, 338–343
goodies, rules for, 352–354
health food, eating more, 355
importance of, 132
meal plans and, 362
meal replacements and, 346–347
overview of, 327–335
personal chefs and, 350
portion creep, 151
pre-prepared meals and, 348–350
serving dishes and, 354–355
servings vs. portions and, 335–337
smaller packages and, 351–352
soup or salad, starting with, 345
splitting meals with a friend and, 346
See also portion sizes, Portion Control Safe Zone
Portion Control Safe Zone calorie budgets and, 327–335
calorie estimation techniques for, 338–343
containers, eating from, 354
deciding how much to eat beforehand, 344–345
doggy bags and, 346
goodies, rules for, 352–354
health food, eating more, 355
meal replacements and, 346–347
personal chefs and, 350
prepared meals and, 348–350
serving dishes and, 354–355
serving sizes and, 351–352
servings vs. portions and, 335–337
smaller packages and, 351–352
smaller plates and bowls and, 350–351
soup or salad, starting with, 345
splitting meals with friends and, 346
portion creep, 151
Portion Distortion Threat, 131–133
portion sizes breakfast, 327–329
daily calorie intake and, 221
deciding amount to eat beforehand, 344–345
dish, bowl size and, 134–136, 350–351
doggy bags to control, 346
eating out and, 142
energy density of food and, 120–121
estimation of calories and, 338–343
healthy food, eating more, 355
increasing, 131–133
Joyful Eating and, 248–249, 251–252
meal plans and, 362
meal replacements and, 346–347
obesity and, 131–133
overeating and, 116–118
overview of, 327–335
restaurant, 96–97, 142
serving dishes and, 354–355
servings vs. portions and, 335–337
soup or salad, starting with, 345
splitting meals with a friend and, 346
See also portion control, Portion Control Safe Zone.
Power of Environment Threat, 27, 83–84. See also threats.
Power of Food Threat, 27, 67–80. See also threats.
Power of Genetics Threat, 27, 60–67. See also threats.
Power of Rest Threat, 27, 81–83, 307–308. See also threats.
Power of Slips Ups Threat, 28–29, 85–87
Power of Starvation Threat, 27, 54–59
Power of the Environment Threat, 83–84
practicality, choosing diet strategies and, 35
principles, Designer Way, 13. asking for help, 36
discovering strategies for defeating threats, 27
following the Designer Way, 30
identifying threats, 27
nurturing the Designer Mind, 33
responsibilities, taking, 25–26
striving for improvement, 34
taking a long view, 35
ten principles, 26–39
three natures, understanding, 26–27
whatever works, 34–35
See also strategies.
process control methods, 30–33
product placement, 140–141
progesterone (hormone), role in weight gain, 101
promotions, grocery store, 375
Proximity Threat, 133
psychological hunger, 71–72
PYY (hormone), 90–91 Rrace, role of in obesity, 104–107
Race Threat, 104–107
Rails-to-Trails Conservancy, 391
Ramsay, Gordon, 257
relaxation exercises, 301
replacement activities active replacement and, 274
automatic eating and, 278–281
Drop the Thought, 274–275
resistance training, 310–311
responsibility, taking, 25–26
Restaurant Threat, 142
Robinson, Jennifer, 136
Rolls, Barbara, 116–117, 120–121, 359 SSafe Routes to School, 391
Safe Zones car
avoiding eating in, 372
driving route and, 371–372
packing own food and, 372
community
active communities, creating, 389–391
food labels and, 392–393
policy incentives, creating, 392
public spaces, building more, 391
safety and, 391
exercise
active sitting and, 324–325
adding 2,000 steps per day, 314–316
dopamine and, 79
everyday activity and, 321–323
fidgeting and, 320–321
morning, exercise during, 319
NEAT quotient and, 320–321
personal trainers, working with, 319
playing as exercise, 323–324
rationing TV and, 316–317
regularity of exercise vs. intensity, 313–314
residence location and, 311–313
stairs, taking the, 316–317
streaming video exercise classes and, 320
walking and, 314–316
walking the dog and, 325–326
home and family
cooking, learning skill of, 358–359
fruits and vegetables, eating more, 368–369
home, eating at, 359
meal plans and, 361–363
parental control and, 365–366
shopping lists and, 363–365
skipping meals and, 369–370
slip-up traps and, 357
snacking and, 367–368
sugary sodas and juices and, 366–367
volumetrics and, 359–361
overview of, 29, 287–289
personal
creating an interesting life and, 296–297
creating own strategies and, 305
daily reminders and, 304–305
focusing of attention and, 294
inactivity, decreasing, 295–296
logical thinking in creating, 292–294
managing stress and, 300–304
personal appearance and, 298–300
removal of temptations and, 294
self-forgiveness and, 291–292
support systems and, 297–298
willpower in creating, 292–294
portion control
calorie budgets and, 327–335
calorie estimation techniques for, 338–343
containers, eating from, 354
deciding how much to eat beforehand, 344–345
doggy bags and, 346
goodies, rules for, 352–354
health food, eating more, 355
meal replacements and, 346–347
personal chefs and, 350
prepared meals and, 348–350
serving dishes and, 354–355
serving sizes and, 351–352
servings vs. portions and, 335–337
smaller packages and, 351–352
smaller plates and bowls and, 350–351
soup or salad, starting with, 345
splitting meals with friends and, 346
school
overview of, 383
physical education classes and, 384–385
school lunches and, 385–387
students participating in ooking and, 383–384
walking to school and, 387
shopping
buying in bulk and, 374
buying only pre-specified quantities and, 375
promotions, ignoring, 375
shopping lists, sticking to, 373–374
slip-ups and, 191
work
healthy foods, reducing price of, 380
lunch, packing healthy, 378–379
overview of, 377–378
paid vacations for meeting fitness goals and, 382
stairways, improving, 379–380
standing workstations and, 381
vending machines and, 379
walking meetings and breaks, 378
Sapolsky, Robert M., 303
satisfaction, feeling of derived from food, 115–116, 118
derived from non-food
sources, 115–116
eating continued after reaching, 114
ghrelin hormone and, 90
PYY hormone and, 90
sensory-specific satiety, 95–96
See also hunger.
school lunches healthy, 385–387
tracking of, 386–387
School Safe Zone overview of, 383
physical education classes and, 384–385
school lunches and, 385–387
students participating in cooking and, 383–384
walking to school and, 387
School Sisters of Notre Dame, 302–303
Schutt, David, 153
Schwartz, Jeffrey, 270–271
See Food Threat, 133
self-compassion and, 291–292
Self Denial Threat, 153–155
self-discipline. See willpower.
self-forgiveness, 193
self-kindness, 292
self-talk, positive, 302
serving dishes, 354–355
servings food broken into smaller, 351–352
portions vs., 335–337
set-point, body’s, 93–94
Shiv, Baba, 158
shopping, food product placement and, 140–141
threats to diet of, 139–141
See also shopping lists.
shopping lists buying only prespecified quantities and, 375
guidance for, 363–365
sticking to, 373–374
Shopping Safe Zone buying in bulk and, 374
buying only pre-specified quantities and, 375
promotions, ignoring, 375
shopping lists, sticking to, 373–374
Shopping Trap Threat, 139–141
short-term emotional thinking, 293–294
short-term rewards vs. long-term
rewards, 91–93, 97, 198
Single Mind Illusion, The, 92–93
sitting, active, 324–325
skipping meals, 369–370
sleep deprivation, 100–101
sleep, role in obesity, 12
Sleep Threat, 100–101
slip-ups examples of, 86
Power of Slip-Ups Threat, 85–87
traps in home, 357
See also Safe Zones, Threats.
smell, sense of hunger and, 73–74
smoking, children’s obesity risk and, 108
Snack Threat, 119
snacking healthy, 367–368
increased calorie intake and, 119
Social Eating Threat, 142–143
social isolation, 303–304
society, views of the overweight, 9
soda, sugar contained in, 366–367
soft drinks, consumption of, 153
problems with, 147–148
Solution®, emotional eating and, 285
spins, weekly daily checks in, 168, 175–176
goals for, 168–178, 218–221
moves in, 168, 176–177
overview of, 168—171
start spin, 168, 171–175
spin weight loss goals, realistic, 218–221
stairs, taking the, 318–319
stairways, 379–380
standing workstations, 381
start spin, in Designer Way, 32
starvation effects of, 55–57
low-calorie diets and, 56, 59
starvation response, the, 54, 94
stockpiling food, avoiding, 374
stomach bacteria, 112
Fast Stomach Threat, 111
type of, 111
stories, explanation of one’s weight and, 43–44
strategies Automatic Eating
Bring Your Goal Picture to Mind, 281–284
Life Guarding, 265–277
Manage Your Triggers, 264–265
Play Big Goal Little Goal, 284–285
Solving Emotional Eating Though the Solution®, 285
Visualize Your Own Automatic Eating Scenarios, 277–281
Car Safe Zone
Don’t Eat in Your Car, 372
Drive Away from Temptation, 371–372
Community Safe Zone
Build Active Communities, 389–391
Create Policy Incentives, 392
Label All Foods with Calorie Counts, 392–393
Make Playing Safe, 391
Turn Blight into Might, 391
consulting a doctor, 41
Designer Way
Changes in Your Life Mean Changing Your Plan, 195–197
Darrell’s Classic Weight Loss Move, 234–235
Design Your Weight Loss Plan, 190–192
How Extreme Do You Need to Be?, 186–190
How Many Calories Are You Really Eating?, 210–212
How Many Calories Can You Eat Each Day?, 221–225
How Much Do You Want to Lose in a Spin?, 218–221
Know Your BMI, 201–210
Understand the Pound, 212–216
Use Feedback to Control Your Weight, 226–234
What Do You Do If Your Plan Isn’t Working?, 192–195
What is Your Long Term Weight Goal?, 216–217
Why Do You Really Want to Stay on Your Diet?, 198–201
Exercise Safe Zone
Exercise in the Morning, 319
Go on the Dog Diet, 325–326
Increase Your NEAT, 320–321
Just Don’t Sit, Sit Actively, 324–325
Park Far Away from an Entrance, 317–318
Ration TV, 316–317
Take Streaming Video Exercise Classes on Your Computer, 320
Take the Stairs Instead of the Elevator, 318–319
The Integrative Workout, 321–323
The Playground Workout, 323–324
Work with a Personal Trainer, 319
hero, seeing oneself as, 43–44
Home and Family Safe Zone
Don’t Skip Meals, 369–370
Eat Calories, Don’t Drink Them, 366–367
Eat More Fruits and Vegetables to Eat Less Fat and Sugar, 368–369
Eat More Meals at Home With Your Family, 358
Learn to Cook, 358–359
Parents Rule, 365–366
Pump Up the Volume, 359–361
Snack Smart, 367–368
Structure Your Meal Plans, 361–363
Use a Shopping List, 363–365
Joyful Eating
How to Eat Joyfully in Different Situations, 247–253
Joyful Eating Step-by-Step, 239–247
overview of, 28–30, 163–165
Refine Your Palate, 257
Tricks for Maximizing Your Food Pleasure, 254–257
Twenty Tastes to Try Before You Die, 258–262
Personal Safe Zone
Be Less Inactive, 295–296
Create Your Safe Zone Now,
Using Your Logical Brain, 292–294
Create Your Own Strategies, 305
Create Your Support Group, 297
Daily Reminders, 304–305
Forgive Yourself, 291–292
Get a Life, 296–297
Leverage Your Metabolism, 309–311
Look Good Now, 298–300
Manage Your Stress, 300–304
Move to a Place Where You Will
Naturally Be More Active, 311–313
Out of Sight, Out of Mind, 294
Take It Easy, 313–314
Walk the Walk, 314–316
Portion Control Safe Zone
Ask for a Doggy Bag Immediately, 346
Break Up Food into Smaller Packages, 351–352
Decide Exactly How Much You’ll Eat Before Taking the First Bite, 344–345
Don’t Bring Serving Dishes to the Table, 354–355
Don’t Eat from a Container, 354
Servings vs. Portions, 335–337
Split Meals with a Friend, 346
Start with Soup or Salad, 345
The Goody Rules, 352–354
The Honest Calorie Estimation Method, 338–343
Trick Yourself into Eating More
Healthy Good, 355
Try Pre-prepared Meals Instead of Cooking, 348–350
Use Meal Replacements, 346–347
Use Smaller Plates and Bowls, 350–351
School Safe Zone
Add Back PE, 384
Create Walking School Buses, 387
Serve Healthy Lunches, 385–387
Turn Students into Cooks, 383–384
Shopping
Don’t Stockpile Food, 374
Ignore Promotions, 375
Know the Quantity of Each Item, 375
Use the Hunt and Gather Method, 373–374
Work Safe Zone
Make Stairways Clean and Safe, 379–380
Offer Paid Vacation for Meeting Physical Fitness Goals, 382
Pack a Healthy Lunch, 378–379
Reduce the Price of Healthy Items, 380
Stock Good Food in the Vending Machine, 379
Take Walking Meetings and Breaks, 378
Use a Standing Work Station, 381
strategy list, creating, 190–192
streaming video exercise classes, 320
stress attitude and, 303
chronic, 301–304
cortisol and, 105
managing, 301–304
normal levels of, 300–301
obesity levels and, 136
social isolation and, 303–304
Stress Threat, 98–100
subliminal messages, social eating and, 143
sugar CRF (hormone) and, 99
desire for, 98–100
energy density of, 120–122
fruits and vegetables instead of, 368–369
juice and, 366–367
soda and, 366–367
supertasters, 110
support systems effectiveness of, 297–298
Social Networks as, 303–304
survival instinct, drive to eat and, 113–114
survival, food as, 68 Ttarget weight, 221. See also weight goals.
taste buds, 12, 109–110
taste, sense of Bored Taste Buds Threat and, 95–96
drive to eat and, 72
feeling thin vs., 122
non-tasters and, 50
taste buds and, 109–110
television children’s consumption of, 316–317
physical activity of children and, 316–317
TV Allowance (device), 317
testosterone (hormone), role in weight gain, 102
Thermoneutral Zone, 144
thought logs, keeping, 268
thoughts, unwanted controlling, 265–277
Lifeguarding and, 269–277
neuroplasticity and, 29–30
threats
Average Joe’s Diet Threat, 147–148
Bacteria Threat, 159–160
Bad Estimation Threat, 150–152
Child Denial Threat, 155–156
Distraction Threat, 157–158
Frog in Pot Threat, 149–150
Fructose Threat, 152–153
Going Off Plan Threat, 149
overview of, 11–13, 27–30
Perfect Storm Threat, 53–54
Power of Environment, 27, 83–84
Air Conditioning Threat, 144
Dish Threat, 134–136
Free Market Threat, 145
High Cost of a Healthy Diet Threat, 138–139
Low Income Threat, 136–137
Man Threat, 143–144
Pestering Kid Threat, 141
Portion Distortion Threat, 131–133
Proximity Threat, 133
Restaurant Threat, 142
See Food Threat, 133
Shopping Trap Threat, 139–141
Social Eating Threat, 142–143
Unsafe Neighborhood Threat, 138
Variety Threat, 133–134
Power of Food, 27, 67–80
Boredom Threat, 114–116
Calorie Bomb Threat, 120–122
Craving Threat, 119–120
Devil’s Bargain Threat, 122
Eat When Food Is Available Threat, 113–114
Finish Your Plate Threat, 116–118
Pink Elephant Threat, 123
Snack Threat, 119
Power of Genetics, 27, 60–67
Andropause Threat, 102
Bored Taste Buds Threat, 95–96
Double Whammy Threat, 89–91
Fast Stomach Threat, 111
Food-free Threat, 112
Growing Old Threat, 102–103
Gumption Threat, 111–112
Hypothyroid Threat, 109
Menopause Threat, 101–102
Nontaster Threat, 109–110
Race Threat, 104–107
Sleep Threat, 100–101
Stress Threat, 98–100
Two Brain Threat, 91–93
Value Threat, 96–97
Weight Defense Threat, 93–95
Womb Threat, 107–108
Power of Rest, 27, 81–83, 307–308
Convenience Threat, 128–130
Lost Exercise Threat, 125–128
TV Threat, 130
Power of Slip-Ups, 28–29, 83–84
Power of Starvation, 27, 54–59
Self Denial Threat, 153–155
Trans Fats Threat, 156–157
Virus Threat, 160–161
Want it All Now Threat, 148–149
three natures, understanding, 26–27
Thrifty Gene, the, 106–107
thyroid hormone, effect on metabolism, 109
time pressure, food choices and, 128
trans fats, belly fat and, 157
effect on LDL cholesterol, 156
fast food and, 157
FDA regulation of, 157
obesity and, 156–157
processed food and, 156
weight gain from, 156–157
Trans Fats Threat, 156–157
trigger situations listing, 278
visualization and, 278–279
triggers of unwanted eating, 264–265
Tucker, Todd, 59
TV Allowance (device), 317
TV Threat, 130
Type II diabetes in children, 199
insulin resistance and, 106
Two Brain Threat, 91–93 Uunderweight, defined by BMI, 201
unit bias, role in overeating, 117–118
University City High School, 384
Unsafe Neighborhood Threat, 138 Vvalue pricing, 96
Value Threat, 96–97
Variety Threat, 133–134
vegetables benefits of, 369
reducing fat, sugar intake, 368–369
vegetables, reduction of calories and, 360–361
vending machines healthy food’s price reduced in, 380
stocking healthy food in, 379
Verrado (master-planned community), 313
video games, fitness-oriented, 384–385
Virus Threat, 160–161
visceral fat, 213
visibility of food, 133
visualization goal pictures and, 281–284
stress managed through, 302
trigger situations and, 278–279
visual cues, role in eating, 117–118
Volkow, Nora, 296–297
volumetrics, 359–361 Wwaist size, health risk and, 208
waist size, measurement of, 208
walkable communities, 389–391
walking as exercise, 314–316
dogs, 325–326
kids walking to school, 387
walking break, 378
walking meetings, 378
Walking School Bus, 387
Wang, Gene-Jack, 73, 76, 79
Wansink, Brian, 85, 116–117, 151, 133–134
Want It All Now Threat, 148–149
weather, eating and, 144
weighing oneself, 175–176
weight, controlling, 24–25, 30–33. See lso principles, Designer Way; weight loss; weight gain; strategies.
Weight Defense Threat, 93–95
weight gain aging and, 102–103
as survival mechanism, 16
cycle of, 100
dealing with, 192–195
fattening foods and, 74–75
gradual, 150
not failure, 177–178
trans fats and, 156–157
triggered by weight loss, 11, 14–16, 93–95
weight loss cause of weight gain, 11, 14–16, 93–95
diets based solely on, 14
exercise and, 148
expectations of, 148–149
motivation and, 13. See also motivation.
reasons for difficulty, 1, 7–11
staying on a diet and, 15
threats to, 11–13. See also threats.
weight loss goals choosing, 216–217
spin weight loss goals, 218–221
Weight Proofing defined, 28–29, 287–289
See also Safe Zones.
weight training, 310–311
well-being, feeling of, 198
What Not to Wear, 299–300
Wii™ video game console, 384–385
willpower creation of Personal Safe Zone and, 292–294
failure of, 8–9, 11, 287
limited, 111–112
power of food and, 14–18
Winfrey, Oprah, 8
Womb Threat, 107–108
Work Safe Zone healthy foods, reducing price of, 380
lunch, packing healthy, 378–379
overview of, 377–378
paid vacations for meeting fitness goals and, 382
stairways, improving, 379–380
standing workstations and, 381
vending machines and, 379
walking meetings and breaks, 378
workstations, using standing, 381
World Health Organization, 56 YYoung, Lisa, 337
YourDesignerDiet.com, 44–45
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