About the Book

There are numerous and complex issues surrounding the struggle to be thin. There is the torrent of emotions surrounding a woman’s weight and body image, the struggle with physical pain or deteriorating health caused by excess weight, the amount of time each day spent thinking about one's weight in some way or another, the impact on her confidence level at home and at work, her sex life, her desire to go places, to attend functions with family and friends, the types of activities and social engagements she attends, how she interacts with her kids—even how she shops for clothes.

All of these challenges are very real, making losing weight and keeping it off hard for a woman as she finds herself on the emotional roller coaster that comes along with the ups and downs of the weight loss process. In this chapter the reader learns how to identify and understand these struggles, allowing her to take control of her emotions and the weight loss process.

Denial is the first obstacle to be overcome if one is to win the struggle to be thin. In this chapter the reader will learn:

• Why most people don’t decide the lose weight until they experience some kind of painful “wake-up call.”
• Why hope is perhaps the single most influential motivator for losing weight.
• What are the 6 stages of change on the weight loss journey?
• How significant emotional experiences and education move an individual through the stages of change.

Pain, both physical and emotional, is a powerful motivator for change. Fear can also be a powerful motivator for change. For many, the fear of deteriorating health, declining attraction or chronic diseases provide compelling wake up calls to give weight loss another try. Fear, however, often becomes an obstacle for women trying to lose weight. However, when an individual can get past the fear and generate enough courage the rewards of taking action are waiting. In this chapter the reader will learn:

• How to shift one's mindset from blame to taking responsibility.
• The S.M.A.R.T. goal-setting formula (specific, measurable, attainable, responsible for self, timely)
• How to clarify the compelling, emotional reasons driving one to succeed at lasting weight loss.
• Understand why laziness has nothing to do with past or present weight loss failures.

Many women don’t understand why they can’t do the things they feel they should know how to do when it comes to losing weight. Eating healthier foods and getting some exercise should provide the solution, right? Although that sounds reasonable enough, a lot of information is needed to understand the weight-loss process. For some, the technical information can be intimidating. Consequently, many women give up before they start. In order to succeed at long-term weight loss women need to understand the science behind the weight loss equation so they don’t fall prey to the latest fad diet. In this chapter the reader will learn:

• Body and nutrition basics.
• The weight loss equation.
• The types of foods and numbers of servings that should be eaten daily.
• Secrets for interpreting food labels and what they really mean.
• How exercise, muscle loss and metabolism impact the weight loss process.

Human beings don’t like change and, therefore, find the change process overwhelming. This is especially true for adults who are comfortable with their routines and their lifestyles. As a result, it is common for women to de-rail themselves from a new weight loss effort simply because they feel overwhelmed. In this chapter the reader will learn.

• Simple organizational strategies that will help to conquer feelings of overwhelm.
• Meal planning strategies to maintain healthy eating.
• Key tips that allow you to cook for variety and taste.
• How to organize your exercise schedule .

Frustrations are a part of the weight loss process. Having to deal with repeated failed attempts; not knowing what to do or try next; not being able to lose weight fast enough, or hitting a plateau are just a few of the more commonly cited frustrations. Whatever the reason, with weight loss frustration is never a good thing. The two most common times of frustration are a sticking point (often called a plateau) or a back-slide (where the scale moves in the wrong direction—even when it is a small amount). Whether legitimate, like bloating or water retention during menstrual cycles, or self-inflicted by poor eating or lack of exercise, stalling, or back-sliding is emotionally deflating. Negative emotions lead to negative behaviors and further weight loss obstacles. A woman must quickly get herself re-motivated and back on track if she is to succeed. In this chapter the reader will learn:

• Key tools and strategies that create accountability for one's weight loss goals.
• How a body composition test can reveal your current health and help set goals.
• How to check if you are in the healthy body fat range.
• The most popular strategies for getting re-motivated.

Experiencing “times of distress” during the weight loss journey is normal; one must be mentally prepared for such times. Not being prepared for stressful situations decreases one's ability to get back on track and increases the risk of quitting because stress is simply part of today’s world. Learning how to manage the stressors that contribute to weight gain allows an individual to take control and maintain determination on their quest to win the struggle to be thin. In this chapter the reader will learn:

• The science behind how stress influences weight gain.
• How people and environmental stress can sabotage weight loss.
• Dozens of tips on how to maintain healthy habits in social situations.
• Tips for making better fast food selections.
• How to avoid gaining weight while on vacation.
• The importance of stress reduction and practical “know-how” tips.

For some people the embarrassment of weight gain drives them to take charge of their lives and lose weight. Unfortunately, embarrassment can be a major obstacle to weight loss success, occurring most often after a woman succeeds at losing some or all of her weight but subsequently falls off track, resulting in the scales creeping upward. Embarrassment often causes women to do two things. First, play mind games with themselves; second, return to denial. In both these scenarios, the woman has fallen out of maintenance and into a relapse. In this chapter the reader will learn:

• Exactly what causes relapse?
• The four mindsets that will lead to failure and, therefore, must be avoided.
• How eating associations affect the weight loss process.
• How to stop self-sabotaging one's weight loss efforts.
• Why humility is necessary for long-term weight loss success.

With the right weight loss information and strategies in hand, the one missing piece for many women in the weight loss journey is staying motivated. Women need to know they are not alone in their struggle and need to be constantly inspired to succeed themselves. In this chapter the reader will get:

• Inspiring weight loss confessions by 62 women.
• Easy to follow information on how to calculate one's daily caloric limit.
• Free calorie-counter guide for most popular foods.
• Instructions on how to calculate your training heart rate zone.
• Daily weight loss journal template to use.