Bauer - Preventions 3-2-1 Weight Loss Plan: Eat Your Favorite Foods to Cut Cravings, Improve Energy, and Lose Weight

Prevention's

3 - 2 - 1

weight loss plan

Eat Your Favorite

Foods to Cut Cravings,

Improve Energy,

and Lose Weight

JOY BAUER, MS, RD, CDN

Notice

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2007 by Joy Bauer

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Prevention is a registered trademark of Rodale Inc.

Rodale books may be purchased for business or promotional use or for special sales.

For information, please write to: Special Markets Department, 733 Third Avenue, New York, NY 10017

Printed in the United States of America

Book design by Carol Angstadt

Photographs by Mitch Mandel/Rodale Images

Library of Congress Cataloging-in-Publication Data

Bauer, Joy.

Preventions 3-2-1 weight loss plan : eat your favorite foods to cut cravings, improve energy, and lose weight / Joy Bauer.

p. cm.

Includes bibliographical references and index.

ISBN-13 9781594865855 hardcover

ISBN-10 159486585X hardcover

ISBN 10 1594865868 paperback

ISBN 13 9781594865862 paperback

eISBN 9781623363192 ebook

1. Reducing diets. 2. Weight loss. I. Prevention (Emmaus, Pa.) II. Title.

RM222.2.B38587 2007

613.25dc22 2007031097

Distributed to the trade by Holtzbrinck Publishers

To my personal 3-2-1 plan:

my three kids, Jesse, Cole, and Ayden Jane;

my two parents, Ellen and Artie Schloss;

and my one and only husband, Ian

CONTENTS

Its realistic, effective, and oh, so delicious

Consistent, regular meals boost metabolism and reduce hunger and cravings

Burn fat, shrink your waistline, and sculpt muscle in one incredibly effective workout

Daily strategies that ensure your success

Weight loss goals that allow you to love your bodyand love living in your body

How to customize the plan for your body and your life

What you need to know before you start

What to do each day

14 quick and easy dishes that youll love

What you need to know before you start

What to do each day

16 no-fuss recipes for the whole family

What to do if the scale stalls

How to eat to keep off the weight

How to exercise to keep off the weight

ACKNOWLEDGMENTS

Many people helped create this book and Im eternally grateful.

Sincere thanks to Alisa Bowman. This book is a direct result of your hard work, dedication, and never-ending patience. Youre a talented writer and Im honored to work with you.

Tremendous thanks to my fabulous agent and friend, Jane Dystel. Special thanks to Miriam Goderich and the rest of the gang at Dystel and Goderich Literary Management.

Thanks to the entire crew at Rodale Publishing. Your enthusiasm and support are greatly appreciated. Special thanks to publisher and president, Liz Perl, executive editor, Nancy Hancock, and the rest of the editorial gang including Jenna Alifante, Courtney Conroy, Amy Super, Lisa Considine, Nancy N. Bailey, and Jane Sherman. Thanks to Carol Angstadt for a beautiful design and to Catherine Pawlowski for making it work out so nicely. Big thanks to fitness expert Michelle Stanton and to JoAnn Brader and the entire test kitchen staff. Sincere thanks to Liz Vacarella and the gang at Prevention magazine for believing in my workit means a lot!

Im eternally grateful to my friend and colleague, Leslie Dantchik. This book substantially benefited from your creative menu planning and hard work. Also, special thanks to Katherine Brookings.

Thank you to my attorney, Richard Helleryour input, direction, and legal advice is invaluable.

Many thanks to the 3-2-1 Weight Loss test team: Anita Singh, Debbie McCullock, Earnestine Cole, Janice McGatlin, LeAnn Loche, Lori Wilson, Mary Idiens, Peggy Shackleton, and Tina Cundiff. Your enthusiasm (and weight loss!) made me smile...and your questions and input helped me work out the kinks.

Thanks to my wonderful family: Debra, Steve, Ben, Noah, Becca, Chloe, Harvey, and Jenny Beal; Ellen, Artie, Pam, Dan, Charlie, Cooper, Glenn, Elena and Otis Schloss. Carol, Vic, Harley, Jason, Mia, Jimmy and Lexi Bauer; Mary and Nat Malachowsky; Nancy Shapiro and Jon and Camrin Cohen; and of course, Lisi Eptein, Kael Goodman, Shannon Green, and Shamar.

I am forever grateful to my extraordinary parents, Ellen and Artie Schloss. You are my pillars of strength during every endeavor.

And last but certainly not least, thanks to my husband, Ian, and my three children, Jesse, Cole, and Ayden Jane. Your patience, understanding, and unbeatable support make every project possible.

PART I

The 3-2-1 Revolution

CHAPTER
1

WELCOME TO 3-2-1
WEIGHT LOSS

ITS REALISTIC, EFFECTIVE, AND OH,
SO DELICIOUS

Imagine a dayone not too far into the futurewhen you enjoy every delicious taste of breakfast, lunch, and dinnerwithout guilt or worry. On this day, you really and truly believe that while weight loss is certainly hard work, its rewarding work. You, for once, are sure that you really can do this. You really can lose all the weight you want and continue to keep that weight off for the rest of your life.

On this new day, you complete your workout because you want to exercise. Rather than trying to distract yourself with television, music, or conversation, you find your exercise routine interesting and invigorating. You actually look forward to it.

At lunch, you go ahead and eat out with some friends. You dont worry about your eating plan because you know that you can follow it at any restaurant. You confidently order a meal that you knowwithout a doubtwill help you continue to lose weight.

At dinner, you finish whats on your plate, put your plate in the dishwasher without grabbing seconds, and leave the kitchenwithout searching the freezer, cabinets, or refrigerator for something to satisfy your sweet or savory tooth.

During the evening, you pay bills, read, watch TV, or otherwise spend your time involved in something productive and worthwhile. You dont spend your time thinking about food.

At some point in the evening, you relax and savor a small serving of something incredibly delicious. Perhaps its a few bites of chocolate, a glass of wine, or some chips with salsa. Rather than 3 bites turning into 20 bites and then 20 turning into the entire bag or container, you savor a few tastes and stop, knowing that you can taste this delicious food again tomorrow. You do not feel guilty. You do not lose control. You do not yearn for more. You do not head back to the kitchen. You dont even