Break Through Your Set Point How to Finally Lose the Weight You Want and Keep It Off
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Break Through Your Set Point How to Finally Lose the Weight You Want and Keep It Off
How many times have you gone on a diet and lost a few pounds, only to hit, once again, that dreaded plateau? Many people manage to lose the first 10, 15, or 20 pounds of the weight they want to shed. Then, no matter how hard they work, they can’t seem to nudge the number on the scale farther down, and often they end up gaining back the weight they lost. Finally, there is a healthy, permanent weight-loss solution that will get you off the frustrating yo-yo that often accompanies most fad diets.
Dr. George L. Blackburn is the associate director of the Division of Nutrition at Harvard Medical School and directs the Center for the Study of Nutrition Medicine, which investigates complex issues in nutrition and health. Based on three decades of his research and clinical practice, Break Through Your Set Point offers an exciting and effective program that will give you specific tools to help you get out of your rut and prevent those extra pounds from coming back.
Your set point, or typical body weight, is determined by your genes and your environment. Many modern lifestyle habits—including getting too little sleep and eating on the run—have conspired to raise many people’s set points to unhealthily high levels. According to Dr. Blackburn’s theory, if you set a reasonable goal to lose about 10 percent of your initial body weight, then hold steady at your new weight without regaining any pounds for at least six months, you can reset your body’s set point. And once you’ve reset your set point, you can repeat the cycle to lose even more weight.
The body’s innate tendency to protect itself against starvation explains why the body resists losing weight after a certain point. Dr. Blackburn explains the science behind the set-point theory and helps you devise a plan that works for you. With his unique, multi-faceted approach, Dr. Blackburn shows that hitting your set point is not a dead end but the first step in losing weight the right way. This book will help you overcome your weight-loss plateau once and for all.
User Ratings and Reviews
5 Stars Lose Weight With Simple Changes
From:www.BasilAndSpice.com [...]
Author & Book Views On A Healthy Life!
Book Review: Break Through Your Set Point by George Blackburn
Dr. George Blackburn of Harvard Medical School, author of Break Through Your Set Point, recommends we eat a little less at each meal. In fact, he says “There’s no getting around it: to lose weight, you’ve got to eat less.” Sound scary? Combined with exercise, the key is not to starve yourself, but to gradually reduce calories over time and eat healthy foods. Dr. Blackburn does not believe we should eliminate a whole food group because inevitably a dieter will begin to eat the once avoided foods again.
First, feel full; eat a minimum of 450 calories at every major meal. So don’t skip breakfast and then hear your stomach growling while you’re at your desk working.
Second, take your time eating. Dr. Blackburn wishes we’d slow down and pass on dashboard dining. Instead, spend at least 20 minutes munching your meal. This will enable your stomach to send out an “I’m full” message to your brain. A Set Point tip includes mentally dividing your plate into four sections. Allow yourself five minutes to eat each sections’ contents. No skipping ahead either. Make this a conscious effort because the faster you gobble, sometimes mindlessly, the more calories you’ll consume.
Other Set Point tips include: use smaller plates for your meals; leave 1/8 of your meal on your plate; don’t buy the high-calorie treats you know you might overindulge with (cookies, ice cream, etc..); eat small snacks about 1/2 hour before the main meal; consume more soup, salad, and fruit; share your restaurant meal; cut down on the amount of choices at each meal; drink or eat a meal replacer (protein shake or bar); have breakfast for dinner (cereal).
Very interesting, nutritionally-minded and well researched book.
5 Stars
5 Stars Setpoint Weight Is Not a New Concept
I first read about the set point theory of weight and dieting about twenty-five years ago, so the idea is not new. What is new, however, is how this author goes about explaining resetting that set point so that your body will accept the new weight and how you can reset it over and over until you reach the weight you want and keep it off.
The author’s credentials and experience are impeccable. If you have been trying to lose weight and there seems to be a magic number on the scales you just can’t get past or you get past that number and you fight for evey pound lost and the slightest slip on your part brings back more weight than seems logical to you, or you’ve lost the weight over and over only to always gain back to a certain point even when you lost the weight the “right” or slow way, this book is for you.
5 Stars Wonderful, practical approach!
I really enjoyed this book, because it is down-to-earth and very practical. Most of us who’ve tried to lose weight with fad diets or marketed programs didn’t have the perspective that we must STAY at a set point and stabilize before we move on to the next stage. VERY helpful!
2 Stars Another boring weigh loss book
The credentials of the author promised something big. But inside the cover it was the same old, same old diet talk. Very disappointing…..
5 Stars The Truth
Let me tell you my story;
In 2006 I gave up a career in as a VP for a large financial services company to live my passion; Health and Fitness. I was a athlete and college and love the idea of spending my days assisting others how to become healthy, strong and develop lasting fitness.
In 2004 I started doing research to find the BEST, third party, dispassionate information on how to safely shed total weight and body fat. I came across Dr. George Blackburn’s work first in a study he co-published in the Cleveland Clinic Journal, then others in the NEJM. His work is BRILLIANT because it is so simple! I was fascinated with the title of one of his published studies: “A Physician’s guide to popular
low-carbohydrate weight-loss diets” This title suggest that even doctors are confused by all the misinformation in the marketplace!
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We were so impressed with his work that we used it for the basis our company’s new fitness training and meal programs.
In 2006, after 2 years of research my business partner and I created a company that delivers customized heart rate training and meal plans to clients ( I am not providing this review to promote our company, thus I am not telling you who we are). Our system is delivered all online and via email. In less than 3 years we have attracted 1,000’s of clients from nearly every state in the US and 4 other countries. We have assisted our clients in shedding 1,000’s of pounds of body fat. We have been featured in FORBES.com, Men’s Journal Magazine, local TV and many other press articles. Please understand that our system is based on Dr. Blackburn’s body of work.
I have read BREAK THROUGH YOUR SET POINT and strongly recommend this book to anyone who has tried to shed weight AND/OR anyone who is a professional in the health and fitness field. If you are interested in the science of what, why and how humans gain and shed weight, then READ THIS BOOK and KEEP it on your shelf!
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