Dr. Phil’s Recommendations on How to Obtain Weight Loss Freedom

Dr. Phil McGraw, a famous psychologist and weight-loss guru, has been consulting severely obese people for almost a decade. His practical weight-loss ideas and experience are described in the national bestseller The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. The approaches used in the book have already helped millions of people who suffered from excess weight and related physiological and psychological problems. What makes Dr. Phil’s strategies so successful? Let us have a look at the key points of his weight-loss program.

Dr. Phil describes seven crucial points to help overweight people understand why they have gained excess poundage. With knowledge comes realization of how to reverse negative messages associated with “being fat”. In the opinion of Dr. Phil, positive thoughts and proper psychological programming are the keys to shedding off unwanted pounds.

By studying the book you will learn how to overcome impulsive eating and food binges triggered by emotions. Dr. Phil gives practical advice on how to substitute new patterns for old distractive habits of overeating. For example, he recommends to refocus your thoughts from eating, say, a bag of cookies, to doing some other activities, like going for a walk or taking a shower. Another step to achieve “weight loss freedom” is to clean your kitchen cabinets and refrigerator from all processed foods and restock them with nutrient-dense, healthy meals and snacks. When all you have to eat is fibre-rich, real foods, you will be less likely to consume too many calories.

Establishing the habit of regular exercise, especially weight lifting, as well as creating a supportive circle of like-minded friends, is also strongly emphasised in the program as an important basis for life-long weight management.

When it comes to food, Dr. Phil introduces the reader to a so-called “High-Yield” cuisine, or dishes that take time to prepare and eat, as opposed to unhealthy and fattening convenience foods. The recommended foodstuff does not contain much fat, sugar, or chemical additives; it is also high in essential nutrients and relatively low in dietary calories. Especially praised are colourful, plant-based products, including vegetables, fruits, nuts and berries. The diet also features plenty of whole grains, tofu, soups, and lean animal proteins, such as low-fat dairy products, fish, or chicken breasts. Herbal tea and plain water are recommended as everyday beverages, while the consumption of soda pop, beer, and other unhealthy drinks is strongly discouraged.

Instead of “fast foods”, Dr. Phil suggests balanced meal replacements in the form of bars and beverages made of natural ingredients and featuring optimal proportions of carbohydrates, proteins, vitamins and minerals. These should be eaten (drunk) occasionally when you are too busy to prepare a proper meal.

A sample menu includes: eggs with vegetables and whole grains for breakfast; grilled salmon with brown rice and salad for lunch; and lean turkey breast with baked potato and seamed veggies for dinner.

If you need to shed off a considerable amount of weight, limit your fat intake to two small spoonfuls a day and reduce the consumption of starchy vegetables, such as yams or potatoes, writes Dr. Phil. Snack on low-glycemic-index veggies, such as broccoli or bell peppers, alongside with several pieces of fruits a day. Skim milk products are also recommended as a wonderful addition to your weight-loss menu.

Many nutritional experts, especially those of the American Dietetic Association, support the weight-loss program outlined in the book. Cynthia Sass, a contributor to the popular weight-loss book Your Diet is Driving Me Crazy says that Dr. Phil’s recommendations are in complete line with the guidelines of the new American Food Guide Pyramid. They support a healthy lifestyle, contribute to general health, and promote safe weight loss.

Tim Ford

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