Winning By Losing: Drop The Weight, Change Your Life

Winning by LOSING DROP THE WEIGHT, CHANGE YOUR LIFE Jillian Michaels To my mother, Jo Ann McKarus, and my martial arts instructor, Robert David Margolin, two very special people who made me who I am, who taught me everything I know, who gave me everything they had to give and then some. Thank you. I only hope I can help one person in this life as much as you have both helped me. C o n t e n t s Acknowledgments Introduction: Committing to Change vi vii Part 1: SELF It’s All About You 1. Getting Real: Planning for Success 2. Recognizing Emotional Triggers 3. Reconfiguring Your World and Developing Support Systems 4. The Right Attitude 5. Behavior Modification: Techniques for Forming 5 15 21 29 37 Healthy Habits Part 2: SCIENCE Dispelling Myths 6. 7. 8. 9. Weight Loss 101: Crunching Numbers Metabolic Typing Carbs: The Good, the Bad, and the Glycemic Load Index Good Fats versus Bad Fats 53 63 85 91 10. Food Labels: How to Decipher Them 11. Tips and Recipes for Cooking Healthy at Home 12. Eating Out 95 103 125 Part 3: SWEAT Why Exercise? 13. 14. 15. 16. 17. Basic Anatomy Cardio: Everything You Need to Know Designing a Workout Routine That Works for You Exercise Index Keeping It Going Index About the Author Credits Cover Copyright About the Publisher iv Contents 135 141 147 157 249 251 This book is written as a source of information only. The information contained in this book should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise, or other health program. This book has been carefully researched, and all efforts have been made to ensure the accuracy of its information as of the date published. All of the procedures, poses, and postures should be carefully studied and clearly understood before attempting them at home. The author and the publisher expressly disclaim responsibility for any adverse effects, damages, or losses arising from the use or application of the information contained herein. A c k n o w l e d g m e n t s Thanks to my literary agent, Andrea Barzvi, and my agent, Jason Pinyan, for your support, guidance, and unflagging energy. Thanks to my amazing editor, Kathy Huck, and super-publicist, Shelby Meizlik, and everyone else at HarperCollins for your insight, expertise, and overtime; thanks to Claudia Herr, for putting it in the right words; thanks to Leeron and Lars; for giving me love, support, and opportunity; and, of course, thanks to ALL the members of the red team past and present. You are ROCK STARS. This wouldn’t be possible without all your incredible dedication and hard work. Introduction Committing to Change Why have you picked up this book? I bet it’s because you’re looking for a change in your life