The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin
Format: PDF / Kindle (mobi) / ePub
THE LAST DIET BOOK YOU’LL EVER NEED
With so much conflicting weight-loss advice out there to confuse your efforts, it’s no wonder you haven’t been successful losing weight and keeping it off. But with Bob Harper, superstar trainer and co-host of NBC’s hit show The Biggest Loser as your personal authority and coach, you can and will finally shed the pounds—whether you want to lose two or two hundred!
Distilling Bob’s vast knowledge of nutrition, weight-loss strategy, and human nature down to twenty simple, nonnegotiable principles, The Skinny Rules will help you step away from a reliance on processed foods and the need for so much sweet and salt and step into a newly thin lifestyle. And Bob’s methods couldn’t be more straightforward.
Taking the guesswork out of implementing the Skinny Rules, Bob offers a month’s worth of menu plans and more than 90 delicious, rule-abiding recipes for breakfast, lunch, dinner, and snacks to keep you cooking and eating skinny for life. You’ll be happily astounded to see the variety and volume of the tasty food on your plate! He also includes terrific tips for what to stock in your fridge and what to prepare every weekend in order to set yourself up for success during your too-busy-to-cook weekdays.
A virtual GPS to your weight-loss goals, The Skinny Rules takes the mystery out of the process, offering the fastest route to your skinny destination.
LOSING WEIGHT IS NOW AS SIMPLE AS 1-2-3 . . . AND 3-15-18-20 TOO!
Rule #3: Eat protein at every meal, making some kind of fish your go-to protein as often as you can. Take your weight and divide it by two—that’s more or less how much protein you should be eating in grams every day.
Rule #15: Eat at least ten meals a week at home (and cook them yourself). Restaurant portions are usually 40 to 50 percent bigger than what you’d serve at home—the more you eat out, the more you overeat. Set yourself up for success by preparing my turkey meatballs, hummus, and roasted vegetables on the weekend so that you will have go-to staples and no excuses!
Rule #18: Go to bed slightly hungry. Denied fuel for more than five hours, your body will start burning its own fat and sugar. Make a point not to eat after dinner and you’ll be burning fat while you’re sleeping.
Rule #20: Enjoy a splurge meal once a week. Unlike episodic bingeing, splurge meals are an ingredient in your diet. When you plan something, you are in control.
waist circumference.2 The most likely weight-loss component of the grain is, you guessed it, fiber. In my Tweets and Facebook posts, I often go on and on about my fiber rule. Why? Because I have witnessed so many bodily transformations that would never have been possible without it. I can’t emphasize it enough. If you follow my rules you just can’t help but get enough fiber without getting too many calories. And in case you don’t have time to sit down for a meal, I have a meal replacement drink
you’ll be to buy the right foods to get and keep you slim. Remember the mantra: the more processed a food is, the more you should simply avoid it. Think of it as a boycott. Perhaps the only exception is frozen fruits and vegetables, which have been minimally processed. Fortunately you don’t have to pay much attention to serving size for these because, for the most part, you can eat as much of them as you like. Yes, I know you’ve been waiting for someone to say this for a long, long, time: an
the ingredients to see where those carbs come from. If they come from processed grains, then no. If they come from whole grains, vegetables, and whole fruits—get it. If they’re from “wheat flour,” any added sugar, or anything you can’t pronounce, skip it. THE INGREDIENTS LIST: Usually located in microscopic type at the bottom of the label, this section tells you everything that goes into making the item. The top of the label tells you how much fat, for example, and this part of the label tells
lost 21 pounds so far and curbed my mindless eating and cravings.” —LOS ANGELES TBL FAN “The point is to schedule a “cheat day” or meal—but it’s obviously within reason. You don’t go out and splurge and blow everything you’ve achieved in a week. The purpose is, if you want white pasta but you don’t normally eat it—then you could have that. You are still totally supposed to stick with proper portion sizes (i.e., not three Big Macs!). Or have that piece of dessert (again, portion!). Some people
all know that muscle burns more calories than fat. Having a higher muscle composition leads to a higher metabolism. Several studies have shown that a man’s metabolism is anywhere from 3 to 10 percent higher than that of a woman of the same weight and age. Female hormones play a role: Female hormones, such as estrogen, skew your metabolism to deposit fat. But for now, do yourself a favor: Do this! And do that! SET YOURSELF UP FOR SUCCESS As you’ll see as you browse the menus to follow