22. Kafli – Eating Yourself fit
“We are what we absorb”
Julia Rucklidge
A major point of this chapter is that people can reap health benefits by altering their food
choices. Proper nutrition promotes natural highs by providing your nervous system with the raw
materials to synthesize neurotransmitter such as serotonin and dopamine.
Does Dieting work?
Mann et al. (2007) analyzed 31long-term studies and found that although most participants lost
about 5% to 10% of their total body mass, using all kinds of diets, most also REGAINED ALL
THAT WEIGHT over the long-term and some put on even more weight than they had lost.
Gorman (2004) reported a long-term weight loss among people who’d dropped at least
30 pounds and kept them off for a year, with an average 70-pound weight loss maintained for 6
year…. EXERCISE was the key here – that is the people kept the weight off by exercising with
an average of about 1 hour of physical activity a day!
Crash diets do not work, for overall sustainable health one needs to make lifestyle changes – the
diet is almost always broken, resulting in rapid weight gain
1
, The Natural Highs Alternative: Think thin, Moderate, work Out!
Success in weight loss – especially if one is looking to lose large amount of weight – is not
solely dependent on just changing in one eats. WE NEED TO THINK ABOUT LONG-
LASTING LIFESTYLE CHANGES THAT NOT ONLY PROMOTE WEIGHT LOSS BUT
SUSTAIN IT.
State of mind is a critical ingredient regarding one’s ability to follow through with
exercise and restrained caloric intake! People who desire to lose weight permanently must
become converts to “thin thinking” and be prepared for a degree of persistent discomfort from
relentless dieting. They must first recognize that they eat too much and exercise too little!
Weight loss should be planned
as a gradual process taking place
over a period of several months
(as opposed to a few weeks as in
crash dieting) with a usual goal
of about a pound per week.
Moderation and portion control
are the rules of thumb, with the
inclusion of regular exercise as a
part of overall weight
management scheme.
Developing the Right State of
Mind
In the Beck Diet Solution Dr.
Judith Beck (2007) applies the
principles of cognitive-
behavioral therapy to include
goals, values and rational
thinking in any program for
weight loss.
2
“We are what we absorb”
Julia Rucklidge
A major point of this chapter is that people can reap health benefits by altering their food
choices. Proper nutrition promotes natural highs by providing your nervous system with the raw
materials to synthesize neurotransmitter such as serotonin and dopamine.
Does Dieting work?
Mann et al. (2007) analyzed 31long-term studies and found that although most participants lost
about 5% to 10% of their total body mass, using all kinds of diets, most also REGAINED ALL
THAT WEIGHT over the long-term and some put on even more weight than they had lost.
Gorman (2004) reported a long-term weight loss among people who’d dropped at least
30 pounds and kept them off for a year, with an average 70-pound weight loss maintained for 6
year…. EXERCISE was the key here – that is the people kept the weight off by exercising with
an average of about 1 hour of physical activity a day!
Crash diets do not work, for overall sustainable health one needs to make lifestyle changes – the
diet is almost always broken, resulting in rapid weight gain
1
, The Natural Highs Alternative: Think thin, Moderate, work Out!
Success in weight loss – especially if one is looking to lose large amount of weight – is not
solely dependent on just changing in one eats. WE NEED TO THINK ABOUT LONG-
LASTING LIFESTYLE CHANGES THAT NOT ONLY PROMOTE WEIGHT LOSS BUT
SUSTAIN IT.
State of mind is a critical ingredient regarding one’s ability to follow through with
exercise and restrained caloric intake! People who desire to lose weight permanently must
become converts to “thin thinking” and be prepared for a degree of persistent discomfort from
relentless dieting. They must first recognize that they eat too much and exercise too little!
Weight loss should be planned
as a gradual process taking place
over a period of several months
(as opposed to a few weeks as in
crash dieting) with a usual goal
of about a pound per week.
Moderation and portion control
are the rules of thumb, with the
inclusion of regular exercise as a
part of overall weight
management scheme.
Developing the Right State of
Mind
In the Beck Diet Solution Dr.
Judith Beck (2007) applies the
principles of cognitive-
behavioral therapy to include
goals, values and rational
thinking in any program for
weight loss.
2
