Dr. Peter M. Miller - The Hilton Head Over-35 Diet

This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his or her health and particularly in respect to any symptoms that may require diagnosis or medical treatment.

Copyright 1989 by Dr. Peter M. Miller

All rights reserved.

Warner Books, Inc.

Hachette Book Group

237 Park Avenue

New York, NY 10017

Visit our website at www.HachetteBookGroup.com

First eBook Edition: November 2009

ISBN: 978-0-446-57126-5

*An easy-to-follow nutrition plan. *A simple method to calculate your personal metabolic rate. *An adaptable calorie plan with a special weekend planner. *A thermal walking regimen to fit your daily schedule. *A motivational program for over-35 diet veterans. *Special muscle-reconditioning exercises. *Delicious, easy-to-prepare, slimming recipes. *Effective strategies for keeping weight off for good.

At 6 feet and 175 pounds, Miller looks like he lives according to his principles a tailor-made diet backed by research.

Detroit News

Offers easy-to-understand scientific findings to back up his regimen.

Philadelphia News

Commonsensical well-organized and deftly written to reach and hold the readers interest.

Publishers Weekly

Sound eating and exercise advice for those adjusting to the metabolic changes of middle age.

Kirkus Reviews

If Im So Smart, Why Do I Eat Like This?

(with Howard Rankin, Ph.D.)

The Hilton Head Executive Stamina Program

The Hilton Head Metabolism Diet

SelfwatchingAddictions, Habits, Compulsions:

What to Do About Them

(with Ray Hodgson, Ph.D.)

Personal Habit Control

Alternatives to Alcohol Abuse

(with Marie Mastria, Ph.D.)

Behavorial Treatment of Alcoholism

This book is dedicated to
Dr. Don Christy, whose timely professional
assistance has been invaluable to my career

The program described in this book represents the product of years of effort and input from my staff at the Hilton Head Health Institute. I am greatly indebted to them for their continuing contributions to the content and development of the Hilton Head Over-35 Diet. I would especially like to acknowledge the assistance of Robert Wright, Dr. Howard Rankin, Tom Miller, Hunter Smith, Dr. Roger Sargent, and my wife, Gabrielle.

I am particularly grateful to all of the over-35 men and women who have participated in our programs at the Hilton Head Health Institute and who have so graciously shared their lives with us.

J ane is a 39-year-old career woman, wife, and mother whose weight problems may be very similar to yours. In her early 20s Jane weighed 120 pounds, a good, healthy weight for her 5-foot, 5-inch frame. She took pride in her trim figure and was always attractively dressed. While she occasionally had a problem with an extra five or six pounds, with a little dieting she was usually back to her normal weight in about a week.

Now, at age 39, her life has changed and so has her weight. Jane owns and manages a small but elite womens clothing shop and along with her husband Alex, a district sales manager for a computer company, raises two sons, Jeffery, age 12 and Robert, age 9.

Starting about five years ago Jane found that she was having more and more of a difficult time maintaining her 120-pound weight. Admittedly, she wasnt as physically active as she once was, but she still played tennis every weekend and went for bike rides with Alex a couple of evenings a week. In spite of her best efforts, her scale now usually registered between 128 and 132. What was especially frustrating to her was the fact that she did not seem to be eating much more than she did ten years ago.

Dieting frustrated Jane even more. No longer could she follow a low-calorie diet and lose five to six pounds in a week. Rather, she had to struggle to lose even two pounds a week. Jane put it this way:

Last week I went on the same diet I used to follow when I was 20. It worked great for me then, but now my body just wont respond in the same way. I didnt realize that age could slow my body down so much. Even when I lose weight after several weeks of dieting, I put it all right back on before I know it

Jane began to worry a great deal about her weight. She went from one fad diet to another only to experience temporary results. Her weight affected her self-image. She began to think of herself as frumpy and, worse yet, matronly. Then, even Alex began to tease her about her weight. She realized, however, that her excess poundage was no laughing matter and if she didnt do something about the problem, her self-respect, peace of mind, and even her marriage would suffer.

Don is a 44-year-old tax attorney who is married to Jeanne, a 41-year-old artist. While Jeanne has been able to maintain her youthful figure, Don had developed a substantial weight problem over the past ten years. At his latest medical exam, he weighed in at 220 pounds, much too heavy for his six-foot height. Because of his large, athletic frame he always looked good in college with a weight of 180 pounds. But, at 220, he definitely looked fat and out of shape. And he had more to worry about. His doctor discovered that he had a high cholesterol level and that his blood-sugar level was high enough to put him into a prediabetic category.

Don knew he had to lose his weight and lose it for good. Past diets worked for a short time but the weight always came back in a few weeks. What confused him most was the fact that, although hed always had a hearty appetite, he could always get away with it (at least for the first 35 years of his life) as far as his weight was concerned.

These were Dons words of frustration and worry when he first consulted me about his dilemma:

Doctor Miller, I used to be able to control my weight fairly well. Oh, I might put on a few pounds during the winter months or on a vacation trip but I could get them off just by exercising a little more. As I got older, things changed. Now, over the past few years Ive put on 40 pounds. I dont eat any more than I did when I was younger. My body just isnt burning calories like it once did. If I dont do something to spark up my metabolism now. Ill weigh over 250 pounds by the time Im 50. Youve got to help me!

If these cases remind you of your own efforts to lose weight after the age of 35, believe me, youre not alone. If youve never experienced a problem with your weight before age 35, you surely will now. If you had a weight problem while you were young, it is likely to worsen after 35.

In fact:

Before I run the risk of depressing you about your weight difficulties, let me assure you that I understand your problem completely. And, more importantly, I believe I have the solution to your over-35 fat problem.