diabetes:
and exercise, 129, 140, 141, 151, 153, 276–77
gestational, 151, 217
prediabetes, 92
and sweet foods, 95
type 2 diabetes, 47, 92, 119, 141
dichotomous thinking, 108
Dickinson, emily, 17
diet-and-fitness industry, 5–6
Dietary Guidelines for Americans, 97
diet drinks, 120
diet rules, and inner dialogue, 108–9
discomfort:
as barrier to weight loss success, 17–20
and exercise aversion, 18, 133, 136–38, 151
and inner dialogue, 106 tolerance for, 7, 8, 18, 54
disordered eating, 36
see also emotional eating dopamine, 87, 90, 118
drug abuse, 22–23, 42, 55, 59, 82, 85
dumbbell fly, 266–67
dysthymia, 54
eating disorders, 31, 36, 71, 172
see also emotional
eating eating schedule, 101–3, 199
Einstein, Albert, 17
Emory University, helping others study, 215
emotional abuse: and body image, 173
in childhood, 33
and depression, 58
and pain, 59–61
emotional eating:
achieving goals, 77–79
assessing readiness for change, 41–43
barriers to overcoming, 48–72, 208
and boundaries, 35–36, 66, 67–68, 79
case studies, 50–51, 56–57, 60–61, 66–67
and coping mechanisms, 36–39, 47, 70, 71
and delaying gratification, 70–72
and depression, 36, 54–59
and emotional pain, 53–54
and feelings of unworthiness, 48–53
finding healthy replacement, 74–77
forms of, 37
handling feelings without food, 72–77, 79
motivational interview, 42–46
nine step Program, 100
overeating distinguished from, 35, 82
questioning yourself, 73–74
and raising self-worth, 24–25
and relationships, 35–36, 59–65, 79
and stress from being overex-tended and overscheduled, 65–70, 118
triggers of, 7, 39, 45, 46, 64, 85
and weight loss maintenance, 201–2
Why List, 40–41
see also overeating
endocannabinoids, 85
endorophins, 22, 23, 39, 85, 87,222
energy:
and exercise, 131, 141–42, 147
and happiness, 226
and weight loss maintenance, 205
Engwall, Peter, 144–45
evening alternatives, 112–13
exercise:
activity level, 269–71
and appetite, 99–100, 130–31, 156
benefits of, 130–31, 136–37, 167
case studies, 144–47, 150–51, 153
and childhood, 131–33
as coping tool, 75
and depression, 55, 142
and endorphins, 23
enjoyment of, 149–51
exercise log, 165–66, 229, 230
and fatigue, 168–69
and goals, 156, 169–71
individualized rationale for, 139
and injury, 160–63
logistics of, 164–66
and motivation, 135, 139–47, 148, 149, 154, 171, 255
motivational interview, 139,148, 149, 246–50
and Nine Step Program, 99–100, 102
and overeating, 109
Perceived Exertion scale, 156, 158–60
and physical limitations, 163– 64, 275–79
Pre-Plan Plan, 271
and raising heart rate, 137
results from, 166–68
time for, 20, 133, 152, 154, 166, 186, 264
Twelve-Week Fitness Plan, 268–75
types of, 154–58, 256–68
and weight loss maintenance, 141, 155–60, 196
and weight loss success, 130–31
Why List for, 140–45
exercise aversion:
as barrier to weight loss success, 129–30, 149
and discomfort, 18, 133, 136–38, 151
and excuses, 138, 148–55, 160–69, 171
eyes, boosting health of, 92
Fairburn, Christopher, 101
Fairless, Michelle, 153, 154
farmer’s markets, 125
fast food: avoiding, 198
and emotional eating, 37
and Plan A, 110
fat in foods:
and brain wiring, 86
and caveman’s brain, 83–84
and habits, 84–85
limiting, 94–95, 198
and Nine Step Program, 115–16
risks of, 94 as satiating, 105
and taste preferences, 92, 121–28
and toxic food environment, 89
fat prejudice, 27–28, 56, 184, 193
fear of becoming ill, as motivation, 19
fiber-filled foods, 104
fibromyalgia, 164, 169, 275, 277–78
Findlay, Mary (pseudonym), 60–61
flavors, 93, 124
food abusers, characteristics of, 82
food addiction:
and brain, 85–86
characteristics of, 82
conquering, 91
effects of, 80–82
and evening alternatives, 112–13
feelings of, 88
and food associations, 107
and limiting variety, 115–16
Nine Step Program, 98–128
and Plan A, 109–14
and salty foods, 96
training down taste preferences, 120, 121–28
and triggers, 85
food log, 46, 47, 100–101, 229–30
forgiveness, 218, 219, 220
Foster, Michael (pseudonym), 56–57
fructose, 95–96
Fulton, Stephanie, 86, 87, 89
functional fitness exercises, 155, 158, 255, 256–60, 271
Gallup poll, on exercise, 165
garden-variety overeating, 82
gastric bypass surgery, 202, 203–4
genetics:
and depression, 58
and dopamine, 87
and exercise, 136
and happiness, 212–13, 226
and weight loss maintenance, 207
Get with the Program! (Greene), 158
ghrelin, 86 glycemic index (GI), 105, 119
glycogen, 167
goals:
and body image, 180–82, 185–87, 193
as coping tool, 76
and emotional eating, 77–79
and exercise, 156, 169–71
goal-setting worksheet, 78–79, 126–27, 128, 169, 170–71, 180–82, 241–42
for happiness, 216, 218, 227
and overeating, 126–27, 128
unrealistic, 185–87
Goldberg Depression Scale, 58–59, 236–40
gratification, delaying, 70–72, 79
gratitude, 220–21
gratitude journal, 220–21
gratitude letter, 220, 221
Group Health Cooperative, 55
guilt, 40, 81, 188
happiness:
and activity-based changes, 212–13, 226
and black-and-white thinking, 209
and body image, 173, 193
case studies, 217, 219, 222
and exercise, 130
factors essential to, 209, 211
and feelings of unworthiness, 48, 49, 52
food associated with, 38
and forgiveness, 218, 219, 220
goals for, 216, 218, 227
and gratitude, 220–21
history of, 210–11
and kindness, 215–16
and motivation, 208–10, 226–27
plan for increasing, 213–26
and pleasur
able activities, 221–26
prioritizing, 226–27
and relationships, 212, 213–15, 226
science of, 211–12
and weight loss maintenance, 206, 208
happiness exercises, 57
HDL (high-density lipoprotein) cholesterol, 94, 95
heart disease:
cutting risk for, 92
and exercise, 129, 140, 141, 143, 157, 158, 278
fat in foods and, 94
and sugary beverages, 119
and sweet foods, 95
heel raise exercise, 257
Heiss, Cindy, 24–25
high-calorie beverages, 118–21
high-calorie foods:
and caveman’s brain, 83
and pleasure, 22–23
and salty foods, 96
higher-intensity workouts, 154
high-satiety meals, 103–5
hormones:
and appetite, 86, 89
and depression, 58
and exercise, 169
and fat retention, 84
sleep balancing, 47
hunger:
and delaying gratification, 71–72
and eating schedules, 101–3
and emotional eating, 35, 47
fullness signals, 101, 103, 116
recording, 230
and relationships, 63
satisfaction of, 102, 103–5, 108, 119, 131
true hunger, 20, 35, 47, 73, 101, 102
Hunger scale, 47, 102, 116, 230–31
hunting and gathering, 83–84,136
hypertension, 96, 129, 143
identity, and weight loss, 9
illness:
and exercise, 142
fear of, as motivation, 19, 140–41
see also chronic conditions; and specific illnesses immune system, and exercise, 129
indulgences:
and inner dialogue, 108, 109
and Plan A, 111
and weight loss maintenance, 204–5
inflammation, and exercise, 141, 143, 162–63
ingredients lists, 96, 126
injury, and exercise, 160–63
insulin, 119 interpersonal therapy techniques, 57
interval training, 154
Jenner, Bill (pseudonym), 50–51
Jibrin, Janis, 7
Jordan, Michael, 17
Joyner, Michael J., 140–41
Joy of Cooking, 89
Kearney-Cooke, Ann, 6–7, 26, 27, 29, 31, 33, 207
Kessler, David, 93
kindness, 215–16
labels, reading, 96, 126
lap-band surgery, 202, 203
Larson, Marianne (pseudonym), 190–91
lateral neck stretch exercise, 259
LDL (low-density lipoprotein) cholesterol, 40, 94
Levanduski, Jennifer, 92, 123
Levy, Beth (pseudonym), 219
Lewis, Marie (pseudonym), 174–75
Lifestyle Log:
and emotional eating, 39, 46, 78
exercise log, 165–66, 229, 230
food log, 46, 47, 100–101, 229–30
Hunger Scale, 47, 102, 116, 230–31
situation/emotions column, 46, 47, 117, 230
Sleep column, 47, 229, 230
and sugary beverages, 120
tips on using, 229–30
use of, 47
Lopez, Mary (pseudonym), 184
low back pain, and exercise, 278–79
low-glycemic index carbohydrates, 105
lunges, 266
Lyubomirsky, sonja, 212
magnetic resonance imaging (MRI) scans, 87–88, 146, 210, 225
Maslow, Abraham, 3–4
material possessions, 211, 213–14
McGill University, surgical options study, 203
media, 26, 176
meditation, 114, 152, 186, 225
men:
and body image, 172
calories consumed by, 90, 102
and depression, 58
mental sharpness, and exercise, 143
metabolism, 130–31, 264
middle and lower back stretch exercise, 259
Miller, Michael (pseudonym), 182
mindful eating, 108
mirror exercise, 178–79
moderately high-intensity exercise, 156–57, 160, 196, 264
Monell Chemical Senses Center, 122, 125
monounsaturated fats, 94
moods:
and exercise, 75, 131, 137, 141–42, 168
and habits in eating, 85
and weight loss maintenance, 205
motivation:
assessment of, 11
and attitude, 12
and body image, 28, 173, 185, 186, 193
complexity of, 5, 16
for controlling eating, 90–93
and depression, 55
and exercise, 135, 139–47, 148, 149, 154, 171, 255
and food log, 101
and happiness, 208–10, 226–27
importance of, 6, 10
motivational interview, 42–46, 98, 139, 148, 149, 243–54
and pleasure, 18–20
and sleep, 47
and weight loss maintenance, 194, 195, 206
Why List for emotional eating, 40–41
Why List for exercise, 140–45
Why List for reasons to control eating, 91–93
see also barriers to weight loss success
motivational interview:
eating and nutrition interview, 250–54
emotional eating, 42–46
exercise-related interview, 139, 148, 149, 246–50
gauging motivation, 244–45
and overeating, 98
using, 243–44
movies, as coping tool, 75
MRI (magnetic resonance imaging) scans, 87–88, 146, 210, 225
muscles, and exercise, 131, 136, 141, 143, 264–68
music, as coping tool, 75
National Institute of Mental
Health, 71
National Institutes of Health, 141, 203
National Weight Control Registry (NWCR):
data from, 8–9
and weight loss maintenance, 9, 12–13, 195, 196, 197–207
Nestlé Pure Life website, 121
The Life You Want Page 31