Melina Jampolis - The Busy Persons Guide to Permanent Weight Loss

Praise for

The Busy Persons Guide to Permanent Weight Loss

What makes this book so readable is its combination of good science and common sense, a rare combination in diet books. More importantly, it takes into account the compression of time in todays society, which compromises even the best dietary strategy.

Barry Spears, Ph.D., Author, The Zone

At last, a weight-loss guide for real people who live in the real world! As an M.D. with nutrition expertise, who sees patients every day who are seeking to lose weight, Dr. Jampolis gives readers what other diets dont: practical advice on healthier eating that they can follow no matter how busy their lives are.

Anne M. Russell, Editor in Chief, VIVmag

In The Busy Persons Guide to Permanent Weight Loss, Dr. Jampolis offers a realistic, lifestyle-based approach to weight loss that even the busiest person can accomplish. If lack of time has been your excuse for not losing weight and exercising regularly, this is the book for you!

Miriam Nelson, Ph.D., Author, Strong Women Stay Young

2007 by Melina B. Jampolis, MD

All rights reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any meanselectronic, mechanical, photocopy, recording, scanning, or otherexcept for brief quotations in critical reviews or articles, without the prior written permission of the publisher.

Published in Nashville, Tennessee, by Thomas Nelson. Thomas Nelson is a registered trademark of Thomas Nelson, Inc.

Thomas Nelson, Inc., titles may be purchased in bulk for educational, business, fund-raising, or sales promotional use. For information, e-mail: SpecialMarkets@ThomasNelson.com

Calorie burn rate estimates are used courtesy of CyberSoft, Inc., makers of NutriBase Nutrition and Fitness Software, Phoenix, Arizona. All rights reserved.

The Busy Persons Guide to Permanent Weight Loss provides information of a general nature, and readers are strongly cautioned to consult with a physician or other healthcare professional before engaging in any of the programs described herein. This book is not to be used as an alternative method for conditions requiring the services of a personal physician.

Information contained in this book or in any other publication, article, Web site, etc. should not be considered a substitute for consultation with a board-certified doctor to address individual medical needs. Individual facts and circumstances will determine the treatment that is most appropriate. The Busy Persons Guide to Permanent Weight Loss Publisher and its Author, Melina Jampolis, M.D., disclaim any liability, loss, or damage that might result in the implementation of the contents of this book.

Formerly published as The No Time to Lose Diet.

Library of Congress Cataloging-in-Publication Data

Jampolis, Melina B.
The busy person's guide to permanent weight loss / Melina B. Jampolis.
p. cm.
Includes bibliographical references.
ISBN 978-0-7852-2218-7 (hardcover)
ISBN 978-1-4016-0408-0 (repak)
1. Reducing diets. 2. Weight loss. I. Title.
RM222.2.J357 2007
613.2'5dc22

2006028516

Printed in the United States of America

08 09 10 11 12 RRD 7 6 5 4 3 2 1

To my Grandma Lillie, the light of my life,
and to my parents for raising me
to believe that anything is possible

CONTENTS

I would like to acknowledge several people without whom this book would not have been possible:

First, Alex Marr, who encouraged me for years to write this book and was probably one of the few who had no doubts that I could and should do it;

Nancy Saslow of MegTV for discovering me and giving me the opportunity to disseminate my nutrition and diet message on a larger scale than I ever thought possible;

My agent, Shannon Miser-Marven, for her commitment to this project and her patience and understanding with a novice doctor-author;

My editors, Kristen Parrish and Paula Major, whose thoughtful comments and suggestions truly made this a better book;

Emily Scott Pottruck for those motivating brainstorming sessions over a healthy lunch;

My brilliant mother, Barbara, to whom I must give credit for the title of the book, which perfectly depicts my approach; and my sister, Ami, for her friendship and support;

And finally, thank you to all of my wonderful patients over the years, who have inspired me, believed in me, shared their successes and failures with me, and without whom I would never have had the insight and motivation to write this book. I wish them all a lifetime of health and happiness.

I am a diet doctor. This statement may seem unusual in the diet-book world, since most popular diet-book authors begin their books with the disclaimer I am not a diet doctor. Most of these best-selling authors are, instead, psychologists, personal trainers, celebrities, scientists, heart doctors, and sometimes just people who have been successful at losing weight. Almost none of these experts interact directly with real people struggling with weight loss on a daily basis. I do. I see patients trying to lose weight, all day, every day. I witness firsthand their weekly struggles and successes, and in the process I have learned a lot about successful weight loss.

I also hosted a TV show, FitTVs Diet Doctor, in which I evaluated ten of the most popular diets in the country. I met with the diet author or expert to discuss the diet in detail and then returned home and helped a local dieter get started on my own modified version of the diet. One of the most important things that I learned through both seeing patients and filming the TV show is that most diets fail because people simply do not have the time or energy to follow them for the long-term. They also lack the tools to incorporate them permanently in their lives. This book will solve both of these problems.

Whether you have a busy social life, a hectic travel schedule, a demanding job, a chaotic household, a new baby, no time for exercise, or limited time to cook or shop regularly, I have created a program that can and will work for you. Throughout this book, I have tried to address every challenging situation that my patients have faced over the years, and I have developed numerous strategies to successfully conquer them. Whether you need ideas for breakfast on the go, no-cook dinners, eating-out strategies, travel-eating tips, or ways to maximize your exercise in the least amount of time, you will find everything you need to successfully and permanently lose weight in the most time-efficient way possible.

Whether you have a busy social life, a hectic travel schedule, a demanding job, a chaotic household, a new baby, no time for exercise, or limited time to cook or shop regularly, I have created a program that can and will work for you.

In addition to being time efficient, this book addresses all aspects of weight loss, not just nutrition. Again, through working with patients on an everyday basis, I have learned that, to be successful, it is critical to address the behavior and exercise components of weight loss in addition to the nutrition component. Since most people do not have time to go to the gym for an hour five times per week, and most cannot afford the time or expense of seeing a therapist to work through their eating issues, I have come up with proven exercise and behavior strategies to help you build the solid foundation necessary for permanent weight loss.

Another rather unique element of this book is that I have personalized it based on your individual needs. A second common reason that most diets fail is that there is no one size fits all when it comes to weight loss. Many factors determine what diet will work best for you, including genetics, medical history, activity level, age, sex, and even your food preferences. To be successful in the long-term, a weight-loss program must take these factors into consideration. Since I cannot see you in my office and customize your program myself, I developed the Carbohydrate Calculator to help you figure out what level of starchy carbohydrates is most appropriate for you. In addition, rather than providing precise recommendations for other food groups, I offer ranges of daily servings so that you have some flexibility each day to eat the foods you really enjoy.