The Permanent Weight Loss Plan: A 10-Step Approach to Ending Yo-Yo Dieting

by Janice Asher MD, Jae Rivera

Overview

We lost 170 pounds and kept it off! It’s not a diet, but you will lose weight with this proven path to developing better eating habits and building a healthy relationship with food.
 
Diets come and go, and the scale needle swings as you drop pounds and then gain them back. But what if there were a weight loss solution for forever? Not another fad diet based on deprivation and restriction, but a holistic system for shedding pounds and maintaining your weight?
 
In The Permanent Weight Loss Plan, Janice Asher, MD, and Fulbright Open Research Fellow, Jae Rivera, reveal (from their own first-hand experiences) that it’s not just about the food you eat or don’t eat—it’s about a mindset and lifestyle change. After collectively losing 170 pounds and maintaining their weight for years, Janice and Jae share scientific evidence, personal experiences, and practical insights on how you can successfully reframe your relationship with food.
 
It’s about stopping the shame associated with body size, recognizing instances of disordered eating, equipping yourself with the knowledge of what behaviors contribute to lasting weight loss, and making use of proven strategies. Get actionable tips on how to:
 

• Overcome barriers like stress, shame, and emotional eating
• Escape the comfort food circle of hell
• Eat food that nourishes your intestinal microbiome and brain
• Replace unhealthy habits with new ones that will treat your body well
• Boost your metabolism by eating during the right times of the day
• Commit to an exercise regime you can enjoy
• Transform your kitchen from danger zone to a safe space
• Survive potential landmines like holidays and parties
• Develop strategies for not gaining back the weight you lose
• Stop the cycle of fat-shaming and treat yourself with kindness

 
Complete with 26 recipes for cauliflower quinoa puttanesca, “umami bomb” roasted portabella mushrooms, blueberry breakfast smoothie, curried lentil salad, and more, The Permanent Weight Loss Plan encourages readers, with gentle humor and compassion, to embrace a paradigm shift and transform their lives for good.
 

Product Details

ISBN-13:	9781510751484
Publisher:	Skyhorse
Publication date:	01/07/2020
Pages:	360
Sales rank:	660,295
Product dimensions:	5.40(w) x 8.20(h) x 1.10(d)

About the Author

Janice Asher, MD is a board-certified obstetrician/gynecologist at the University of Pennsylvania, where she served as the Director of Women’s Health at the Student Health Service (1989–2018) and also began the MILE (mindful, intuitive living & eating) program. She has counseled over one hundred patients on how to lose weight and keep the weight off for good. She lives in Philadelphia, Pennsylvania.
 
Jae Rivera is a PhD student in Bioarchaeology at the University of Florida, where she is currently a National Science Foundation Graduate Research Fellow and National Academies of the Sciences, Engineering and Medicine Ford Predoctoral Fellow. She is the recipient of a Fulbright Open Research Fellowship to Peru. Jae Rivera is her pen name.

Table of Contents

Preface vii

Introduction: Hitting Bottom 1

Chapter 1 Jae & Janice-We've Walked the Walk 5

Step 1 Appreciate Your Body before You Lose Even a Single Ounce 17

Chapter 2 Your Goals Are within Reach-But Not in the Way You've Been Told 19

Chapter 3 Transforming Your Wishes into Reality 29

Step 2 Choose Abundance over Deprivation 39

Chapter 4 You Are What You Eat 41

Chapter 5 Foods That Love You Back 54

Step 3 Eat What You Want. But What Do You Want? 65

Chapter 6 Sugar-the Ultimate Comfort Food or the Work of the Devil? 67

Chapter 7 What's Comfort? What's Deprivation? Are You Sure? 72

Chapter 8 Creating a Diet That Isn't a Diet 80

Step 4 Make Success Inevitable 89

Chapter 9 Transforming Your Kitchen from a Danger Zone into a Safe Space 91

Chapter 10 Success Is Not an Accident 99

Chapter 11 Putting Your Action Plan to Work 108

Step 5 Be Your Own Best Advocate 117

Chapter 12 You Don't Need to Do This Alone 119

Chapter 13 From Bad Habits to Brilliant Strategies 128

Step 6 Make Your Brain Your Greatest Ally 135

Chapter 14 Eating Your Feelings-a Recipe for Failure 137

Chapter 15 Stress Relief, Part 1-Leave Your Lizard Brain Behind 142

Chapter 16 Stress Relief, Part 2-You're Getting Sleepy 150

Chapter 17 Stress Relief, Part 3-Putting It Together 155

Step 7 Physical Exercise: You Want to Do This. Really 161

Chapter 18 Physical Activity, Part 1-The Most Important Prescription You Can Ever Fill 163

Chapter 19 Physical Exercise, Part 2-Your Action Plan 171

Step 8 Learn Our Secrets, and Create Your Own 179

Chapter 20 Going Out to Eat with Janice & Jae 181

Chapter 21 Holidays, Parties, and Other Potential Catastrophes 192

Chapter 22 Jae & Janice's Secrets 202

Step 9 Hold on to a Good Thing 213

Chapter 23 Keeping Track of Your Progress 215

Chapter 24 Sustaining Weight Loss-The Secrets to Our Success 224

Step 10 Have a Goal of Vibrancy, Not Thinness 233

Chapter 25 Will You Ever Be Thin Enough? Should That Even Be a Question? 235

Chapter 26 Jae, 140 Pounds Later 245

Chapter 27 A Gift to Yourself and a Gift to Others 255

Conclusion 263

Appendix: Selected Recipes 265

Vegetables 266

Soups 274

Salads 279

Beans & Grains 283

Fish & Seafood 291

Sauces, Dips & Dressings 298

And Other Delights 302

Favorite Snacks 308

Healthy Food Swaps 310

Acknowledgments 311

References 313

Index 339

Editorial Reviews

As a physician, I read this book, constantly nodding my head: "yes, that is so true" and "why did I not think of that?" Like Dr. Asher, I have also counseled thousands of patients about the health risks of obesity. This guide provides the most practical, realistic, life-affirming, spirit-building approach to healthy eating and life. It also addresses the ten key steps to maintaining your success. You will learn to reframe your beliefs and your behaviors about what gives you comfort and support. Stop eating with shame; join J and J on a joy-filled journey of health and well-being.”
—Janice Hillman, MD, physician, Adolescent Medicine, University of Pennsylvania

"It’s only taken four or five decades to find—finally!—a smart, compassionate, and workable book about weight. Down with body-shaming, dopey nostrums, food quackery, and cringing before mirrors. Up with smart science! Janice Asher (a physician) and Jae Rivera (an anthropologist) have written the ultimate no-diet diet book. Bless them."
—Susan Isaacs, author of Compromising Positions and Takes One to Know One
   
“Asher and Rivera’s new book The Permanent Weight Loss Plan transcends the usual self-help weight loss program. It provides the sustainable road map we all need to live healthier lives, as well as to improve our relationships with food, ourselves, and our support systems.”
—Ann Steiner, MD, clinical professor, Obstetrics & Gynecology, University of Pennsylvania
 
“Dr. Janice Asher and Jae Rivera give us all a practical, evidence-based approach to losing weight. . . . There is no blame in this book, just gradual positive strategies that everyone can benefit from and add up to big life changes. Kudos to the authors for their spectacular accomplishment.”
—Lisa Rosen, MD, clinical assistant professor, Obstetrics and Gynecology, University of Pennsylvania
 

From the Publisher