Sunny对《The Economists' Diet》的笔记(2)

The Economists' Diet
  • 书名: The Economists' Diet
  • 作者: Christopher Payne PhD
  • 副标题: The Surprising Formula for Losing Weight and Keeping It Off
  • 页数: 320
  • 出版社: Hay House UK
  • 出版年: 2018-1-2
  • 第268页

    Cheat Sheet:

    1. Weight Yourself Ever Morning

    2. Eat Only One Square meal a Day. (grilled meat and two vegetable sides.)

    3. Be Calories Conscious

    4. Don't Waste Money on Fad Diets or Diet Foods.

    5. Limit Variety in Your Diet.

    6. Adopt a Mini-Feast/Min-Fast Lifestyle.

    2018-01-10 01:27:40 回应
  • 第287页
    25 Additional Microhabits
    1. listen to your body's signals of hunger and fullness.
    2. wait before satiating hunger.
    3. seek moral support from friends and family.
    4. Establish meta-rules to guide future decisions about what to eat.
    5. identify meals as either square, light, or a splurge, and manage your dialy intake accordingly.
    6. spend money on kitchen essentials, not on fancy equipment you'll never us.
    7. keep snacks out of arm's reach; better still, resolve not to buy them in the first place
    8. stop making excuses for why you're overweight
    9. Don't drink your calories
    10. use a scale to experiement with your diet, keep a food diary if it helps.
    11. limit your consumption of bread, pasta, pizza, and sugar.
    12. set a realistic long-term weight loss target and smaller short-term targest to keep you motiveated
    13. prepare to spend about eighteen months to lose 50 pounds.
    14. resist all upselling
    15. order the smallest size available.
    16. be skeptical of food marketing campaigns, especially those using the word lit.
    17. buy your grocies online when possible or make a shopping list to help curb in-store impulse purchaes
    18. avoid volum-based discount stores
    19. forgo sugar and artificial sweeteners in your tea and coffee.
    20. take a salad or leftovers with you for lunch at work
    21. ignore all quick fixes, be prepared to eat less food forever
    22. focus on preparing more food at home
    23. budget for special occasions and vacations: save up acalories in advance, pay off calories debts after
    24. splurge at lunch rather than at dinner
    25. choose your splurges carefully; don't waste calories on food you don't really enjoy.
    2018-01-10 03:05:01 回应

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