Lose Weight Without Losing Your Mind: Free Yourself from Diet Myths and Food Guilt

ISBN-13: 9781529149302

Media Type: Hardcover

Publisher: Penguin Random House UK

Publication Date: 04-12-2022

Pages: 256

Product Dimensions: 7.00(w) x 8.75(h) x 0.90(d)

Graeme Tomlinson is the Scottish nutrition coach and personal trainer behind the Instagram phenomenon The Fitness Chef (@thefitnesschef_) - followed by over 900,000 people around the world. With his trademark infographics, he cuts through the maze of diet culture and weight-loss myths to deliver only dieting facts based on science. He has helped thousands of people love food and lose weight for life. fitnesschef.uk

Table of Contents

Introduction 7

Reset your focus 12

What does the 'perfect' diet look like? 15

What to focus on first and foremost 20

Calories out 40

Why aiming for imperfection works 45

Why there are no 'good' or 'bad' foods 48

Banning foods: the volcano effect 51

The 21 meals over 7 days fix 58

Poison is in the dose, not the ingredient 62

You can't avoid chemicals 64

The end of idolizing and demonizing food 70

Food quality matters for overall health 73

Healthful bargains 77

Making rooms for nutrients 77

The take-homes 80

How to drown out diet misinformation 82

Part 1 Finding the whole truth

Confirmation bias 85

Media headlines 86

Does the evidence stack up? 88

Why a willingness to be wrong can make you smarter 92

The charlatan snake pit and the invention of fake problems 99

Part 2 How to avoid being sucked into diet tribes

Evidence is liberating 103

Why biohacking is bollocks 104

Saturated fat fake news 105

Diet cults vs DIY 108

The take-homes 134

Mental strategies to stay on track 136

Intrinsic and extrinsic motivation - your why, what and how 139

Visualizing your journey 143

Plant your roots, expand your branches 148

Do we move less as adults? 151

Habit stacking and pairing 158

Zoom out to avoid failure 160

Get in the zone 162

Why meal plans don't work long-term 165

Losing weight and finding happiness within 170

The illusion of status 173

Stop beating yourself up 174

Resist quick-fix appeal 176

Getting off the dieting hamster wheel 178

Go slow to go fast 180

Regaining weight 183

The dreaded weight-loss plateau 184

How to avoid self-sabotage 187

The positives of holiday weight gain 188

Be willing to see other angles 189

Why the all-or-nothing mentality is doomed 190

Stay neutral 192

You don't need to be resilient, you just need to be average 193

Shape your momentum 195

It's not a mountain, it's a bumpy bike ride 197

The success lag 198

Body dysmorphia 199

Why food is your ally, not your enemy 200

We need body fat 202

Maintaining the body you want after weight loss 203

Recipes 204

Breakfast & Brunch 208

Lunch & Dinner 220

Conclusion 240

Notes 247

Index 250

Acknowledgements 255