2 STEPS TO BEATING HUNGER AND LOSING WEIGHT FOREVER
By Marie Suszynski
and
Crystal Petrello, MS, RD
Edited by Sue Mellen
Contents
Decoding Hunger
When you understand how hunger works, you have a better chance of controlling it.
What Your Body Needs vs. What You Think It Needs
Discover how emotional eating can scuttle your weight-loss plans.
What Satisfaction Feels Like
Learn how to read and react to the satisfaction signals your body telegraphs.
Throwing Exercise into the Mix
Learn how exercise can help you burn off the 3,500 calories stored in every pound of fat and keep hunger in check by suppressing your appetite.
Revving up for Weight Loss
Learn how to get ready for successful weight loss.
Set Your Mind on Weight Loss
Discover how powerful your own determination to succeed can be.
Your Weight-Loss Toolbox
Find out how to be well equipped for weight loss.
Satisfaction Solution: Eat Five Times a Day
Learn why its important to eat small meals several times a day.
Satisfaction Solution: Combining Carbs with Protein or Fat
Learn why its important to combine carbs with healthy proteins.
Satisfaction Solution: Protein
Find out how protein plays a vital role in weight loss by tamping down your hunger and helping you feel full on fewer calories.
Satisfaction Solution: Fat
Learn about the role fat plays in weight loss and how to choose healthy fats.
Satisfaction Solution: Fiber
Learn how fiber can make you feel more satisfied. Switching out some of your old foods for high-fiber substitutes is another key to losing weight.
Satisfaction Solution: Water
Find out why its so critical to be properly hydrated.
Satisfaction Solution: De-Stress
See how de-stressing helps you achieve your weight-loss goals.
Satisfaction Solution: Sleep
Discover why getting your zzzs must be part of your weight-loss plan.
Going the Long Haul
Find out why youre now ready to change your life.
About the Authors
Marie Suszynski is a long-time health writer in Pennsylvania. She writes for online publications such as Everyday Health and WebMD and has been a contributing writer for more than a dozen books by Prevention magazine and other publishers. She also covered the insurance industry as a reporter for an online newswire and print newsletter published by the A.M. Best Co.
Marie is originally from the Buffalo, NY, area. She received her bachelors degree from the University at Buffalo, State University of New York, and a masters degree from the Medill School of Journalism at Northwestern University in Evanston, IL.
She has written about everything from diabetes to skin care to mental health, but she has a passion for writing about food, exercise, and weight loss.
Crystal Petrello, MS, RD, is an experienced and accomplished registered dietitian who operates her own dietary consulting company, Crystal Clear Wellness & Nutrition, in Las Vegas, Nevada. While serving in the Air National Guard, she earned her bachelors degree in medical dietetics from The Ohio State University. She later earned her masters degree in community nutrition and health from Ohio University, where she conducted research around how fruit and vegetable consumption reflect perceptions of health and food security.
Throughout the years, her work and volunteer experience has taken her around the world, from Native American reservations in Minnesota to rural hospitals in India. Recently, she served as the Director of Nutrition for a hospital in southern Ohio and later the Managing Dietitian for an Arizona Women, Infants, and Children program.
Crystal has taught classes for the annual Celiac Disease Conference at Nationwide Childrens Hospital in Columbus, Ohio. She is a member of the American Dietetic Association, American Diabetes Association, and the American Congenital Heart Disease Association. Crystal is also the Physicians Committee for Responsible Medicines Registered Dietician spokesperson for Las Vegas.
Acknowledgments
The But Im Hungry! team would like to thank Noreen Henson at Demos Medical Publishing for believing in this book and working hard to share it with the world. Thank you Dana Bigelow and the other editors at Demos for shaping it into the book it is today.
We are also grateful to the physicians, dietitians, psychologists, and other experts who kindly shared their knowledge and expertise to help us write this book. In addition, we thank the sixteen people who conquered their battles with weight and shared their personal stories, lent guidance, and offered motivation to help our readers triumph and reach their goals.
Our thanks go out to:
- Sheila Abrahams
- Carol Brannan
- Lisa Bunce, RD
- Dan Collins
- Wendy Cornett
- Jennifer Doyle
- Justin Doyle
- Jessica Fishman Levinson, MS, RD
- Jennette Fulda
- Robert A. Gabbay, MD, PhD
- Keri Gans, RD
- Jo Ann Hattner, RD
- Kate Hawley, RD
- Christy D. Hofsess, PhD
- Tracy Jones
- Laura Kendall
- Sally Koller
- Jessica Levinson, MS, RD
- Richard J. Lindquist, MD
- Naomi Lippel
- Bonnie Matthews
- Barbara Mendez
- Heidi Mitchell
- Jackie Newgent, RD
- Robert Oexman
- Melissa Paris
- Theresa Piotrowski, MD
- Robert Proulx
- Judy Simon, RD
- Dana Simpler, MD
- Ellen Stenzel
- Ryan Sullivan
- Bonnie Taub-Dix, RD
- Janice Taylor
- Hoang Uyen X. Nguyen
- Christina Walman
- Amy Wood, PsyD
- H. Theresa Wright, MS, RD, LDN
- Nicolas Wuorenheimo
A big thanks to Shaun Zetlin for all his support and for creating the great exercise quiz for us.
And, finally, we thank our families and friends who supported us from the beginning and throughout the process of creating But Im Hungry!
Introduction
Were Mad as Hell and Were Not Going to Take It Anymore
Heres why we decided to write But Im Hungry! Wed heard cries of despair from so many of our friends and clients that the soundBut Im Hungry!reverberated in our ears. People were tired of being guinea pigs for the massive diet industry as it churned out yet another miracle (read: starvation) diet. They were sick of failing to lose weight and keep it off because fad diets left them feeling hungry and dissatisfied. Duh!!!! If youre hungry all the time youre not going to stick to a diet. (Not unless you have a serious problem with masochism and enjoy going through life accompanied by searing hunger pains.)
So we formed a teamscience writer, editor, and registered dietitianto create a new life/eating plan that would leave people feeling full, satisfied, and energized. Appropriately enough, we named our plan the Satisfaction Solution. Not a diet plan, its a new way of eating and living that can be sustained throughout life. Its all about eating the right foods, in the right portions, and at the right times. Simple.