Healthy Weight Loss Diet Plan: Weight Management for Your Life: Ten Steps to Prepare You for Adopting a Healthy Lifestyle (Paperback) Review

Dr. Charles Goldman, who is a psychiatrist, writes about weight management from the point of view of someone who believes that most people can manage their weight and are not, as some authorities believe, at the mercy of their genes.He believes in a rational, studied approach to taking off excess weight and keeping it off.His book is the very embodiment of common sense guided by expertise.As such it will disappoint those looking for a quick fix, and unfortunately will not be able to compete in the bookstores with titles that promise pie in the sky and in your stomach too.

There are 14 chapters in the book.The first ten constitute a "ten step" program for a healthy lifestyle beginning with "Step 1: State a reason to change your behavior," through "Step 2: Choose a realistic weight range," through learning the basics about diet and exercise, to some commentary on alcohol, drugs and addictive behaviors to "Step 10: Create a plan and 'routines.'"

Chapter 11 consists of "easy action steps" related to the steps in the first ten chapters, such as writing out what you want to do, making estimates, consulting with sites on the Internet, consulting with professionals such as doctors, counselors, weighing yourself, doing physical exercises, and diagramming social relationships.Goldman even recommends that you watch the movie Supersize Me (2004).

Chapter 12 is report on research on weight management, while Chapter 13 concentrates on Cognitive Behavioral Therapy.The final chapter is a summary and ends with Goldman's careful and considered statement: "Changing one's health-related behavior occurs in stages, must be based in reality, takes willpower, education, practice, supportive friends (and family), and persistence, and it helps to have some kind of plan with goals.There is no magic and it will be difficult, but becomes much easier the more you do it." (p. 123)

Notice that Dr. Goldman believes in "willpower."One of his exercises is to teach people to say "I won't" when they start to say "I can't."He believes that such a "reframing" can be "a very powerful illustration of taking full responsibility for your behavior."He adds, "Once you get in the habit of saying 'I won't' it is not a difficult transition to learn to say 'I will!' and mean it.Thus, the existence of willpower is affirmed." (p. 30)

Goldman contrasts his position with that of Gina Kolata who wrote Rethinking Thin (2007) in which, Goldman reports, she "makes the argument that people have little control over their weight..."He quotes her as writing, "It must be that free will, when it comes to eating, is an illusion." (p. 109)

From a philosophic point of view the question of whether we have free will or not is a difficult one.However as a practical matter and as social human beings within the framework of a society of laws and responsibilities, there can be no doubt that free will is our reality.Consequently I am in agreement with Goldman that we can and should take responsibility for what and how much we eat, and for other lifestyle choices.

Goldman warns against too rapid weight loss and emphasizes that the hardest part is to maintain the weight loss.To do that requires permanent lifestyle changes.Goldman eschews the term "diet" because diets are something we go on and off of.Diets don't work for this very reason.He writes that research findings "teach us that rapid weight loss, e.g., losing 25 pounds in six months, triggers powerful mechanisms in the brain and body to send signals that we are starving.This results in an outpouring of brain chemicals that trigger strong cravings for food, in some cases irresistible." (p. 24)

One of the detriments to achieving a healthy weight is the influence of friends and family.If they are also aiming for a healthier lifestyle, they can be supportive and very helpful.However it is often the case that they will observe "your healthier lifestyle" and "assume you are in a constant state of self-deprivation, and will want to see you 'loosen up.'It is important for them to feel okay about their own 'indulgences.'" (p. 52)So resist their kind offers and have the wisdom to say, "No, thank you!"

Goldman warns against chisel words like "I need a break," or "I deserve a reward," or "I have accepted my body the way it is."He makes a very important point (and provides an answer to the siren call to backslide) with these words, "adopting a healthy lifestyle of eating less (especially 'junk' food) and exercising more has benefits that are independent of weight loss." (p. 53)I would add that these benefits include better health, a longer life expectancy, greater self-esteem, more energy, being more attractive (especially to yourself), not to mention setting a good example for friends and family.

I have one major disagreement with Dr. Goldman.He writes on page 106 that "common overeating...is neither a disease nor an addiction."But he equivocates on the following page with "The pleasure-based brain system affecting eating behavior is similar to the pleasure seeking part of the brain that drives some addictive behavior."(Note also the quote above from page 24!)I think that not only is overeating an addiction, it is one of the most powerful addictions and one of the hardest to break.You can quit smoking or taking drugs, but you can't stop eating.There's no cold turkey available.So for many people it is like an alcoholic trying to give up alcohol while drinking a little every day.It's tough.The obesity epidemic in America is fired by constant advertizing and relatively cheap food, but it is maintained by people who try but can't stop eating because their brain chemicals only reward them when they eat.

Be that as it may, I believe that the detailed prescription given in this wise and well-considered book will work for most people if followed faithfully.

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Product Description:
Concise, research-based, and comprehensive, Weight Management for Your Life gives people who struggle with weight control the information and skills needed to achieve and maintain a healthy lifestyle. Read this book if you are mildly or moderately overweight, if your weight is in a healthy range and you are concerned about possible future weight gain, or if you don't really know what a desirable weight range should be. This book will help you determine whether you are ready to make a commitment to proactive lifelong weight management and, if not, what actions and decisions might bring you to that point. Follow the "easy action steps" in Chapter 11 and you will be able to say with confidence, "I know what I want to do, and I am doing it!" This book is also recommended for therapists, counselors, and other health professionals who work with people interested in adopting a healthy lifestyle.