100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan: A Daily Motivator »

This personal growth diet companion encourages dieters—no matter what diet plan they are on—to stick to it by giving them the tools to address the issues behind their eating habits and to make the right choices.

Going on a diet is easy, staying on a diet is hard and it is the consistent, long-term lifestyle change that results in real success. This book is not a diet but a diet companion. There are 100 short lessons that provide coping skills, behavioral tools, and personal growth ideas that serve as a companion and encourager and give dieters the daily strength to stick with their resolution. Spangle tackles the emotional and psychological issues of weight loss, which is missing from most diet plans. They tell you what to eat. 100 Days of Weight Loss gives you the personal tools to make the right choices.

Contents

Welcome!....................xi
DAYS 1-10 SET UP FOR SUCCESS Day 1 I used to be that way ....................2
Day 2 Interested or committed?....................4
Day 3 Do it anyway....................6
Day 4 Boundaries, not diets....................8
Day 5 Magic notebook....................10
Day 6 Protect your program....................12
Day 7 I can do it!....................14
Day 8 Help me, please ....................16
Day 9 Here's what I want....................18
Day 10 Appreciate good support....................20
DAYS 11-20 PUT FOOD IN ITS PLACE Day 11 Two purposes of food....................24
Day 12 Fuel or filler....................26
Day 13 Oops, I forgot to eat!....................28
Day 14 Morning affects evening....................30
Day 15 First two bites....................32
Day 16 Nurturing power of food....................34
Day 17 Stop wasting food....................36
Day 18 Retrain eating habits....................38
Day 19 Eat reasonable amounts....................40
Day 20 Half-off special....................42
DAYS 21-30 CONSCIOUS EATING Day 21 Eat with awareness....................46
Day 22 Multitask with food....................48
Day 23 Savoring....................50
Day 24 Eat for satisfaction....................52
Day 25 Smaller amounts, less often....................54
Day 26 When food disappoints you....................56
Day 27 Eat dessert when it's special....................58
Day 28 Eating because it's there....................60
Day 29 Handheld foods....................62
Day30 Postpone eating....................64
DAYS 31-40 LISTEN TO YOUR BODY Day 31 Hunger scale....................68
Day 32 The five-hour rule....................70
Day 33 Fullness scale....................72
Day 34 Listen accurately....................74
Day 35 The eating pause....................76
Day 36 Slow down your eating....................78
Day 37 I love to eat!....................80
Day 38 Food as power....................82
Day 39 Flavor or texture?....................84
Day 40 Having an eating experience....................86
DAYS 41-50 JUMP-START MOTIVATION Day 41 Motivation is a choice....................90
Day 42 Make it matter....................92
Day 43 Choose to, not have to....................94
Day 44 It's not the right time....................96
Day 45 Food-important or not?....................98
Day 46 If not food, then what?....................100
Day 47 Kick the can't....................102
Day 48 You gotta want to ....................104
Day 49 Just do something....................106
Day 50 10-minute solution....................108
DAYS 51-60 EMOTIONAL EATING Day 51 What is emotional eating?....................112
Day 52 Food is an instant fix....................114
Day 53 Food is my best friend....................116
Day 54 Eating to feel better....................118
Day 55 Food is the consolation prize....................120
Day 56 Head hunger....................122
Day 57 Head hunger "insteads"....................124
Day 58 Heart hunger....................126
Day 59 Heart hunger "insteads"....................128
Day 60 Create a stop sign....................130
DAYS 61-70 TRIGGERS AND WORD PLAY Day 61 Food triggers....................134
Day 62 Non-food triggers....................136
Day 63 Buffers....................138
Day 64 Instant tools for triggers....................140
Day 65 Stimulus narrowing....................142
Day 66 Don't even start!....................144
Day 67 Never say "I blew it"....................146
Day 68 I had a "pause"....................148
Day 69 No cheating allowed....................150
Day 70 No good or bad....................152
DAYS 71-80 GROWING STRONGER Day 71 It's too hard!....................156
Day 72 Sneak eating....................158
Day 73 All-or-nothing....................160
Day 74 Watch for rainbows....................162
Day 75 Small wins....................164
Day 76 Emotional safety....................166
Day 77 The healing power of rituals....................168
Day 78 Ditch the critic....................170
Day 79 Live as a "healthy" person....................172
Day 80 Get a new title....................174
DAYS 81-90 LONG-TERM SUCCESS Day 81 Unhook the chains....................178
Day 82 Last-straw eating....................180
Day 83 No more deprivation....................182
Day 84 The expectation square....................184
Day 85 Let it go....................186
Day 86 Minimize the damage....................188
Day 87 Old habits....................190
Day 88 I do care!....................192
Day 89 At my best....................194
Day 90 Live "as if"....................196
DAYS 91-100 PUT IT INTO ACTION Day 91 Obesity is a condition....................200
Day 92 Accept the solution....................202
Day 93 20-year plan....................204
Day 94 Three columns of weight loss....................206
Day 95 Set your intentions....................208
Day 96 What will it take?....................210
Day 97 Use what works....................212
Day 98 New Year's resolution....................214
Day 99 It's not in here!....................216
Day 100 This is how I live!....................218
Index....................221