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You: On a Diet Revised Edition: The Owner's Manual for Waist Management Hardcover - 2009
by Michael F. Roizen; Mehmet Oz
For the first time in history, scientists are uncovering astounding medical evidence about dieting and why so many people struggle with weight issues. This work translates cutting-edge information into the best weapon against fat: knowledge.
Summary
For the first time in our history, scientists are uncovering astounding medical evidence about dieting -- and why so many of us struggle with our weight and the size of our waists. Now researchers are unraveling biological secrets about such things as why you crave chocolate or gorge at buffets or store so much fat.
Michael Roizen and Mehmet Oz, America's most trusted doctor team and authors of the bestselling YOU series, are now translating this cutting-edge information to help you shave inches off your waist. They're going to do it by giving you the best weapon against fat: knowledge. By understanding how your body's fat-storing and fat-burning systems work, you're going to learn how to crack the code on true and lifelong waist management.
Roizen and Oz will invigorate you with equal parts information, motivation, and change-your-life action to show you how your brain, stomach, hormones, muscles, heart, genetics, and stress levels all interact biologically to determine if your body is the size of a baseball bat or of a baseball stadium. In YOU: On a Diet, Roizen and Oz will redefine what a healthy figure is, then take you through an under-theskin tour of the organs that influence your body's size and its health. You'll even be convinced that the key number to fixate on is not your weight, but your waist size, which best indicates the medical risks of storing too much fat.
Because the world has almost as many diet plans as it has e-mail spammers, you'd think that just about all of us would know everything there is to know about dieting, about fat, and about the reasons why our bellies have grown so large. YOU: On a Diet is much more than a diet plan or a series of instructions and guidelines or a faddish berries-only eating plan. It's a complete manual for waist management. It will show you how to achieve and maintain an ideal and healthy body size by providing a lexicon according to which any weight-loss system can be explained. YOU: On a Diet will serve as the operating system that facilitates future evolution in our dieting software. After you learn about the biology of your body and the biology and psychology of fat, you'll be given the YOU Diet and YOU Workout. Both are easy to learn, follow, and maintain. Following a two-week rebooting program will help you lose up to two inches from your waist right from the start.
With Roizen and Oz's signature accessibility, wit, and humor, YOU: On a Diet -- The Owner's Manual for Waist Management will revolutionize the way you think about yourself and the food you consume, so that you'll diet smart, not hard. Welcome to your body on a diet.
Michael Roizen and Mehmet Oz, America's most trusted doctor team and authors of the bestselling YOU series, are now translating this cutting-edge information to help you shave inches off your waist. They're going to do it by giving you the best weapon against fat: knowledge. By understanding how your body's fat-storing and fat-burning systems work, you're going to learn how to crack the code on true and lifelong waist management.
Roizen and Oz will invigorate you with equal parts information, motivation, and change-your-life action to show you how your brain, stomach, hormones, muscles, heart, genetics, and stress levels all interact biologically to determine if your body is the size of a baseball bat or of a baseball stadium. In YOU: On a Diet, Roizen and Oz will redefine what a healthy figure is, then take you through an under-theskin tour of the organs that influence your body's size and its health. You'll even be convinced that the key number to fixate on is not your weight, but your waist size, which best indicates the medical risks of storing too much fat.
Because the world has almost as many diet plans as it has e-mail spammers, you'd think that just about all of us would know everything there is to know about dieting, about fat, and about the reasons why our bellies have grown so large. YOU: On a Diet is much more than a diet plan or a series of instructions and guidelines or a faddish berries-only eating plan. It's a complete manual for waist management. It will show you how to achieve and maintain an ideal and healthy body size by providing a lexicon according to which any weight-loss system can be explained. YOU: On a Diet will serve as the operating system that facilitates future evolution in our dieting software. After you learn about the biology of your body and the biology and psychology of fat, you'll be given the YOU Diet and YOU Workout. Both are easy to learn, follow, and maintain. Following a two-week rebooting program will help you lose up to two inches from your waist right from the start.
With Roizen and Oz's signature accessibility, wit, and humor, YOU: On a Diet -- The Owner's Manual for Waist Management will revolutionize the way you think about yourself and the food you consume, so that you'll diet smart, not hard. Welcome to your body on a diet.
Details
- Title You: On a Diet Revised Edition: The Owner's Manual for Waist Management
- Author Michael F. Roizen; Mehmet Oz
- Binding Hardcover
- Edition Reissue
- Pages 544
- Volumes 1
- Language ENG
- Publisher Scribner Book Company, NEW YORK
- Date 2009-12-29
- Illustrated Yes
- Features Dust Cover, Illustrated, Index, Price on Product - Canadian, Table of Contents
- ISBN 9781439164969 / 1439164967
- Weight 2.4 lbs (1.09 kg)
- Dimensions 9.1 x 7.2 x 1.8 in (23.11 x 18.29 x 4.57 cm)
-
Themes
- Topical: Health & Fitness
- Library of Congress Catalog Number 2009045040
- Dewey Decimal Code 613.25
Excerpt
FACTOID
When you lose weight without exercise, you lose both muscle and fat, but when you gain weight without exercise, you gain only fat. ItâÈçs much easier to gain fat weight than it is to gain muscle weight, which is one of the reasons why yo-yo dieting fails so miserably: When you continually gain and lose and gain and lose, you end up gaining proportionally even more fat, because of the muscle loss that takes place every time you lose.
YOU Will Choose Elegance over Force
Most dieters try to defeat their Oreo/Cheeze Doodle/custard pie infatuations with will, with deprivation, with sweat, with a âÈêmy-brain-is-stronger-than-your-crustâÈë attitude. But trying to beat your body with mind power alone may be more painful than passing a melon-size kidney stone. Instead, you have to learn about the systems and actions that influence hunger, satiety, fat storing, and fat burning to fine-tune your corporeal vehicle so it runs on autopilot and takes you to your ultimate destination: a healthy, ideal body. (For those who want to skip ahead, youâÈçve probably already peeked at Part 4; however, getting to know the nuances of your body is what will help you achieve and maintain a truly healthy-size body.)
YOU Will Learn How Your Body Thinks
True body improvement is about science. ItâÈçs about making the leap from witchcraft to hard data, from alchemy to chemistry, from speculation about what works for your body to explanations of how your body actually works. The only way youâÈçll understand the way calories and fat travel from that 2,000-calorie onion loaf to the back of your arm is by bringing alive the physiology of hormones, blood, organs, and musclesâÈ'by explaining the processes of digestion, starvation, fat storage, and muscle movements. When you understand the magic of physiology and the fun of biology, youâÈçll know what actions to takeâÈ'and why youâÈçre taking themâÈ'to reboot your body back to where it wants to be. Just as when youâÈçre trying to help a tantruming toddler or kick-start a frozen computer, you canâÈçt fix it unless you know whatâÈçs wrong. Know the why, and itâÈçs much easier to handle the howâÈ'when you need to. LetâÈçs face it, weâÈçre not going to be sitting next to you at 10:30 p.m. when youâÈçre pilfering a Pop-Tart. So you need to be equipped with knowledge of how your body works and reacts to that Pop-Tart so that you can defend against the little sugar-coated bugger.
YOU Will Challenge Your Beliefs about Diets
Throughout our lives, weâÈçve been conditioned to believe that if one thing is good for us, then more of it must be better. If you eliminate 100 calories from your daily diet, then eliminating 400 must qualify you for size 2. If you walk to lose weight, then running a marathon must nuke the fat right off your body. Well, neither idea is true. Worse, not only arenâÈçt they true, but many of the diet myths perpetuated today actually hurt our bodies. Food deprivation, for example, drops your metabolism and makes your body want to store fat. Many of the rules, ideas, and principles you may believe about dietingâÈ'that you assume work when dietingâÈ'simply arenâÈçt true and can very well contribute to weight issues because they keep the vicious cycle of fat loss and fat gain revolving faster than Lance ArmstrongâÈçs front wheel.
Throughout the book, youâÈçll learn all about this perfect storm of factors that contribute to our ability to gain so much weightâÈ'and our inability to lose it. YouâÈçll see that some of these reasons are biological, some are environmental, and some are psychological, and only when you learn how to navigate these tricky waters will you find true success when it comes to achieving and maintaining a healthy size.
FACTOID
In men, the supplement L-carnitineâÈ'at a dose of 3 grams a dayâÈ'helps muscles use carbohydrates, but it is also good for blood vessel function in both men and women.
One of the reasons why most so-called diets fail is because of a psychological and behavioral flaw that many dieters have. We desperately want to believe the simple, comforting promises that diets makeâÈ'that doing A always gets us B. Because once we see that A (eating wheat germ 24-7) doesnâÈçt always equal B (the cover of Vogue), then we get frustrated and angry, and give in to the gods of cream-filled baked goods.
Unfortunately, your body and your fat do not have a linear, two-step relationship. Instead, think of your body as an orchestra. All of its systems, organs, muscles, cells, fluids, hormones, and chemicals play different instruments, make different sounds (your intestines have dibs on first-chair tuba), and produce different results depending on how you use them. They work independently, but only when theyâÈçre played together can you appreciate the magnificent symphony of your own biology. As the conductor of your biological orchestra, you control how the instruments interact and what the final result will be.
YOU Will Make Dieting Automatic
While we want you to âÈênot thinkâÈë about eating good foods, we also know that âÈênot thinkingâÈë may be how you got into this pants-stretching mess in the first place. When you donâÈçt think about the consequences of ordering football-size calzones, you wind up with such pleasantries as high LDL (lousy) cholesterol, low HDL (healthy type of) cholesterol, a fat-filled liver, inflammation in your arteries, and a higher risk of aging arteries that cause memory loss, heart disease, even wrinkles, as well as a steady stream of coupon offers from the large menâÈçs department. We want your body to guide you to the right choicesâÈ'without thinking about themâÈ'so that theyâÈçll lead to the results you want. It will take some effort at the start to retrain your habits, palate, and muscles, but this program will serve as a lifelong eating, activity, and behavior plan that will become as routine as going to the bathroom before bed.
Unless youâÈçre the rare kind of person who responds to dietary drill sergeants, you wonâÈçt find long-term solutions using traditional weight-loss methods: willpower, deprivation, fads, phases, or dead-bolting the lid of the butter pecan. Instead, using this plan, you will train yourself to never think about how much youâÈçre eating, never think about getting on a diet or worry about coming off one, and never have to figure out formulas, zones, or, for the love of (fill in the deity of your choice), place a chicken breast on a food scale.
YOU Will Focus on Waist Management
Our society seems almost as obsessed with pounds as it is with celebrity breakups, but itâÈçs time to shift your thinking: Studies have shown that waist circumference, not overall weight, is the most important indicator of mortality related to being overweight. Of course youâÈçll lose pounds on this plan, but we want you to switch your focus from a number that measures your weight to one that measures your waist. Because of its proximity to your organs, your belly fat is the most dangerous fat you can carry.
In addition to helping you shrink your waist through diet, weâÈçll also teach you the exercises that will help you achieve and maintain a healthy waist size. Now, we donâÈçt want you to think that exercise must involve sweating like a waterfall and panting like an obscene caller, because it doesnâÈçt. But you do need to start thinking about your body as a dartboard: ItâÈçs all about whatâÈçs in the center. YouâÈçll be focusing on the physical activities that will help control your waist sizeâÈ'specifically walking and foundation-muscle training of your entire body (without growing igloo-size muscles). WeâÈçll teach you simple moves that will develop all of your foundation muscles, and weâÈçll teach you how to tighten your belly, improve your posture, and develop the muscles that will make you fit into your clothes better. That translates into a shapelier waist, which, studies (and pick-up line frequency charts) show, makes you more attractive to others.
But letâÈçs not overlook the management part of the waist management equation. We all know how good managers work: They plan ahead and create systems that play to peopleâÈçs strengths, they set realistic goals, they measure progress, and they donâÈçt force their employees down roads that are designed to give them a pack-your-things meeting with HR. You need to train yourself to be a good waist manager by following a plan thatâÈçs designed to help you become the CEO of your body.
YOU Test
Take Out the Tape
Some people havenâÈçt stepped on a scale since Laverne & Shirley played in prime time. And thatâÈçs a good thing. For our purposes, you donâÈçt need to know how much you weigh (but if you want to check your progress on this program, then go ahead and peek). All you need is a tape measure. Measure the circumference of your waist at the point of your belly button (suck in; you will anyway), and record the score here. (Depending on how your weight is distributed, you may need to make an adjustment to where you place the tape. If youâÈçre overweight, keep the tape measure parallel to the floor during measurement.)
Your Size: _____
For optimum health, the ideal waist size for women is 32Âē2 inches; once you hit 37 inches, the dangers to your health increase. For men, the ideal is 35 inches, and the dangers to your health increase once you hit 40 inches.
While weâÈçre going to emphasize waist over weight in this book, we also know that many of you wonâÈçt be able to resist the siren of the scale. When it comes to actual weight, you do need to stop thinking about one specific number. (âÈêI want to get down to one hundred thirty.âÈë) All of us have an ideal playing weightâÈ'not a weight for running marathons or making All Pro linebacker or posing for an airbrushed-anyway centerfold. This ideal playing weight is a range in which you live lean and healthy, and one in which you significantly reduce the risks of aging diseases associated with being overweight (more on all of this in Part 2).
You Will Focus on YOU, but Not Rely on YOU
It doesnâÈçt matter whether you look at presidents (Lincoln or Taft), musicians (Usher or Heavy D), or tennis players (Sharapova or Serena), itâÈçs clear that we all have different builds, just as we all have different genetics, metabolic rates, and chemical interactions. Still, there are some fundamental biological facts that are true whether youâÈçre built like a branch or a stump. As a species, weâÈçre programmed to gain and preserve the right amount of weight. ThatâÈçs simply what our bodies are designed to do (more on that coming up). The trick is to figure out your factory settings. Then, weâÈçll give you the all-important lock-setting tools that will help you to reboot those factory settings so that your body maintains its ideal size and shape.
While this is a very individual challenge, it doesnâÈçt have to be a lonely one. Life is a team game; youâÈçve got sports teams and surgical teams, restaurant staffs and office staffs, hip-hop clubs and calculator clubs. And of course you have the ultimate team: your family. The most successful teams all work the same way: Everybody plays a different role and contributes in his or her own way. You may have a Shaq, Kobe, or LeBron on your team, but the team canâÈçt win the title unless everybody, not just the stars, works for the team goal.
Somehow, though, when it comes to weight control, you believe that youâÈçre solely responsible for dropping your excess pounds and changing your habits. To make it worse, when youâÈçre gaining weight, even the fans are chipping in on your side; the world around us wants us to gain weight in the form of big portions, drive-throughs, and family dinners that could feed a small municipality. Then when youâÈçre trying to lose weight, itâÈçs as if everyoneâÈçs against you; they bring junk food into the home, suggest that everyone go out for ice cream, and feast on pork fat while youâÈçre trying to gnaw on cauliflower. You can think of this as being green at the same time. WhatâÈçs good for the outside environment (more plant food, less four-legged food) is good for your environment too.
You have to stop thinking that this game is you versus a stadium full of rib-loving opponents. Sure, you need to be the quarterback of your waist control team, but you wonâÈçt achieve success without a team that can block for you, high-five you when youâÈçre doing well, and give you an encouraging smack on the butt when youâÈçre not. Your starting lineup should include your doctor, maybe a nutritionist, maybe a personal trainer, and certainly scads and scads of fans like your family and friends (online or in person) who can push you, support you, and yank the bowl of candy corn away from you. But you shouldnâÈçt be the only one relying on other people; you should use this opportunity to find a support partner who needs you as much as you need her. After all, the best kinds of satisfaction shouldnâÈçt come from the sixth spoonful of cake batter, but from sharing knowledge and support, and helping others lose inches.
YOU Will Stop Blaming Yourself
The classic psychology of fat is this: If youâÈçre thin, then you believe that fat people must be doing something wrong to make them fat. But if youâÈçre fat, then you blame the environment, or your genetics, or anything else. Well, weâÈçre going to try to eliminate that blame and use medical insights to explain the epic saga of weight-related problems. We want to move dieting past a guilt-driven and blame-ridden system, and make it a science-based system.
Of course not everyone can look like a BeyoncÃû or a Brad Pitt. To get an idea of what your healthy weight, waist, and shape should be, youâÈçll need to take into account such things as bone structure, muscle mass, genetics, and risk factors associated with your weight. HereâÈçs a fact that goes virtually unmentioned: There are clinically obese people who live with no risk of health problems, and there are CD-thin people whose risk of dying prematurely is more than a chuteless sky-diverâÈçs. Our goal is to get you to the point where you strip away inches, you strip away the risks of being overweight, and you strip away the guilt associated with the process of always trying to do so.
YOU Will Never Be Hungry
We know exactly how youâÈçve felt when youâÈçve dieted in the past. Hungry. Famished. Three seconds away from steamrolling through a triple-dip cone with sprinkles. That recipe for dieting is one you can tear up. In fact, the only place hunger ever got you was a pair of pants that could double as curtains. To eat and work smart, your goal is never to be hungry and never to be in a state of dietary angst, where your only salvation is the 99Âò menu at the drive-through window. By keeping your hunger (and internal chemicals) in check, youâÈçll avoid the impetuous behaviors that send fat on an express ride to your belly.
YOU Will Make Mistakes
Look, we donâÈçt care how motivated you are, how willing you are, how inspired you are by Eva LongoriaâÈçs body. Someday, and someday soon, a volleyball-size muffin is going to get the best of you and nudge, bribe, or cajole its way into your stomach. ThatâÈçs OK. Hear that? ThatâÈçs OK. YouâÈçre going to have moments when your eyes, body, and curious fingers wonâÈçt be able to turn their radar lock off of the queso dip. You have to get past the concept that diets have side effectsâÈ'that is, unexpected negative consequences. Instead, realize that eating plans have effectsâÈ'offshoot actions, behaviors, and emotions that are simply part of everyday living. One of those effects is that you will occasionally eat things that are nutritional cigarettes; though one may not hurt you forever, it can get you addicted to some bad behaviors. Because of that, waist management is about developing contingency plansâÈ'plans that allow you to make mistakes and then get back on the right road. WeâÈçre going to teach you how to make a YOU-Turn when you do make mistakes with Twinkies or Tootsie Rolls or any bad-for-your-waist foods. That way, your dietary fender benders wonâÈçt turn into hundred-car Autobahn pileups.
YOU Will Be FlexibleâÈ'and Have Fun
Most of us want our diets to be a little like having the remote control; we want the power to make lots of choices, depending on everything from our mood to the time of day. ItâÈçs clear from research that the most successful eating plans are low-maintenance: You can follow them with your family, and you wonâÈçt feel overwhelmed by cravings. If you can do that, youâÈçll get results. But try to stay on a diet where you feel more isolated than a Yankees fan at Fenway Park, then chances are that the result will feel like the box-office numbers of a B-level horror flickâÈ'a miserable failure.
Eating right shouldnâÈçt be about feeling bad. It should be about feeling strong, increasing energy, living better, feeling healthier, and having more fun than a front-row rock fan. It should be about eating without thinking and without obsessing about every forkful. Of course, we all have reasons for overeating or eating the wrong kinds of food (stress, boredom, comfort, five-cent wing specials). But our goal isnâÈçt just for you to make by-the-book food substitutions or come to grips with your Devil Dog demons. You should be grinningâÈ'not grimacing, grunting, and growlingâÈ'as the inches melt away from your waist, and laughing as your lipid profile improves. YouâÈçll understand how, after we show you how the mind-stomach connection works by explaining how brain and belly chemicals control what the mind thinks, how the fork acts in your bodily orchestra, and how this relationship can become a cacophony in the wrong hands.
So now that weâÈçre about to begin, youâÈçre probably asking, What are we going to do, and how are we going to do it? Well, weâÈçre going to give you everything you need to make a body changeâÈ'through a series of elegant and effective changes based on hard scienceâÈ'that will stick with you for your life. Simply, this book will serve as your lifelong waist management, body-changing plan.
Best of all, when you put it all together and integrate automatic actions into your life, youâÈçll live by the principles youâÈçll need to stay fit and healthy, so that you can achieve and maintain exactly what youâÈçre striving for:
Your ideal body.
The Fat Facts Test
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What Do You Really Know about Fat, Diets, and Other Weight-loss Solutions?
To help you determine your level of dietary knowledge, take this Fat Facts Test. In less time than it takes to listen to an American Idol off-key clunker, you may just learn more about your body and belly than youâÈçve ever known before.
1.
What is the first historical event that we can point to as contributing to the rise in excess pounds?
a. The development of agriculture.
b. The development of whipped cream in coffee.
c. The development of more office jobs.
d. The development of fast food.
2.
What is the reason most diets fail?
a. TheyâÈçre designed so that theyâÈçre impossible to stick to long-term.
b. TheyâÈçre so complicated that you need a math degree to follow them.
c. There are only so many carrot sticks and celery stalks a person can take.
d. Mozzarella sticks. Mmm!
3.
Which of the following strategies is most recommended for people trying to lose weight?
a. Weighing yourself once a week.
b. Eating two to three small meals a day.
c. Eating nuts every day.
d. Ex-Lax smoothies for everyone!
4.
WhatâÈçs the most important number for determining whether an increased waist size is putting you at risk for health problems?
a. Bra size.
b. Blood pressure.
c. Cholesterol.
d. Heart rate.
5.
What is ghrelin?
a. The name of a Harry Potter character.
b. A hormone that makes you want to eat more.
c. The name of fat cells in your belly.
d. The chemical in your brain that makes you feel good.
6.
What is leptin?
a. The name of the dude on the Lucky Charms cereal box.
b. The muscle-building protein that helps burn fat.
c. The nutrient in fruit that works in conjunction with fiber.
d. A chemical from fat that tells your brain you are full.
7.
Which spice has been shown to be helpful for controlling weight?
a. Cinnamon.
b. Thyme.
c. Oregano.
d. The one married to David Beckham; Posh, is it?
8.
Which one does not stimulate eating high-calorie food?
a. Too little sleep.
b. Too little sex.
c. Too little water.
d. Too much work.
9.
What does your body most want to do in periods of extreme stress?
a. Stay away from food.
b. Gorge on food.
c. Seek crunchy foods.
d. Crumple up into a pile of jelly and retreat to a warm bath.
10.
An ideal buddy is:
a. Tall, dark, and handsome.
b. Someone who has more fat than you to lose.
c. Someone who loves to celebrate with molten chocolate cake.
d. Someone who is on the same journey as you.
11.
Of the following choices, which is least dangerous to a long-term waist management strategy?
a. A 1,000-calorie-a-day diet.
b. Higher than usual colonics to remove all fat.
c. Training for a marathon.
d. Playing video games.
12.
Which organ is most responsible for metabolism?
a. Heart.
b. Stomach.
c. Liver.
d. Kidneys.
13.
The perfect storm for waist gain means:
a. You eat more because corner stores and fast-food restaurants that serve high-calorie foods are everywhere.
b. That high-fructose corn syrup can overwhelm an already fatty liver, producing a storm of inflammatory compounds and making the liver fatter. And you want to eat more and find a corner store that offers half price on anything with corn syrup in it.
c. You get too much sleep, so your metabolic rate slows; high-calorie food is easy to get, so you make up for oversleeping with overeating.
d. You can float more easily during a storm surge.
14.
Calorie for calorie, what fills you up for the longest amount of time?
a. Fat.
b. Fiber.
c. Fructose.
d. French fries.
15.
At least how much must you walk daily for optimum waist control?
a. Thirty minutes.
b. Two hours.
c. Any time you can spare.
d. Any, as long as itâÈçs not traveling to and from the fridge.
16.
What is the main purpose of liposuction?
a. To help people lose weight.
b. To target problem body parts.
c. To keep some Hollywood docs in business.
d. To ensure another season of successful reality TV.
17.
What is your omentum?
a. A badly misspelled word.
b. The part of your brain thatâÈçs stimulated to store fat.
c. A chemical that controls hunger.
d. A fat-storing tissue that becomes metabolically active.
18.
Health-wise, what is the optimal waist size for a woman?
a. As little as possible.
b. 32Âē inches.
c. Under 35 inches.
d. Whatever slides into that little black dress, honey.
19.
Which part of your body that plays a role in weight gain works most like your brain?
a. Your stomach.
b. Your heart.
c. Your small intestine.
d. Your unmentionables.
20.
What is CCK?
a. The former Soviet Union.
b. A hormone that regulates insulin levels by changing your blood sugar level.
c. Colonic Creations by Katherine.
d. Cholecystokinin, a chemical that tells your brain to stop eating the waffle.
21.
Of the following items, what contributes most to weight gain?
a. Periods of low levels of willpower.
b. Short periods of high-intensity stress.
c. Long periods of low-intensity stress.
d. Periods of high-intensity dessert trays.
22.
The difference between an allergy to and intolerance of gluten is:
a. Five trips to your doc.
b. Whether milk is eaten with gluten.
c. The degree of T-cell involvement in your gut.
d. Whether you have a deficiency of an enzyme or too great an immune response to gluten chemicals.
23.
Which of the following can be an effective medical option for weight loss?
a. Aspirin.
b. Beta-blockers.
c. Statins.
d. Antidepressants.
24.
Which activity is most helpful for waist control?
a. Crunches.
b. Cardiovascular training like running.
c. Resistance training like weight lifting.
d. Naked salsa dancing every other Tuesday.
25.
WhatâÈçs the worst side effect of losing weight?
a. Increased risk of chocolate withdrawal.
b. Increased risk of muscular and joint aches.
c. Increased risk of yo-yo dieting.
d. Increased risk of astronomical tailor bill.
Answers
1. a. The development of agriculture meant that we could now have foods we wanted, not needed. And thatâÈçs what provided the foundation for indulgence.
2. a. Most diets donâÈçt reprogram you to think and eat automatically, so that eventually youâÈçll go off the diet just as surely as you went on it.
3. c. Eating a handful of nuts has been shown to help you stay full, while skipping meals can be detrimental because your body will go into a fat-storing, starvation mode when it doesnâÈçt have enough calories.
4. b. Of these risks, blood pressure is the greatest indicator of health risks associated with being overweight.
5. b. Ghrelin makes you want to eat more.
6. d. Leptin keeps you full.
7. a. Cinnamon increases insulin sensitivity, which helps enhance the satiety center in your brain (and also reduces blood sugar levels as well as cholesterol levels).
8. d. All four satiety centers (for food, sleep, thirst, and sex) are collated in your brain; too little sleep or sex or too much thirst makes you crave sugary foods. Work will increase calorie intake only if you are stressed out and cope through eating.
9. a. Extreme stress (as in the case of a car accident, or even exercise) turns off your hunger. Chronic stress (like a long line of looming deadlines or family problems) can make you crave feel-good carbohydrates.
10. d. You and your buddy adopt each otherâÈçs habits (and looks, to a degree).
11. d. Playing video games works because it keeps your hands busy, so you canâÈçt eat. (Training for a marathon is actually destructive to your body because of the risk to your joints, and for most people, 1,000 calories is a dangerously low daily caloric intake. Do we really need to explain colonics?)
12. c. Your liver is responsible for most metabolic functions.
13. b. Your body has a biochemical perfect storm. Too much fructose presented to a fatty liver makes the liver process it differently from fructose delivered slowly, as it does in whole fruit. The rapid delivery is believed to cause your liver to produce an inflammatory chemical that damages your liver, arteries, and immune system. WeâÈçve gone from consuming 0 pounds per person of high-fructose corn syrup in 1960 to 63 pounds now.
14. b. Fiber fills you. A cup of oatmeal in the morning has been shown to prevent you from afternoon gorging.
15. a. Walk at least thirty minutesâÈ'at once or in intervalsâÈ'every day.
16. b. Liposuction should be used to sculpt problem areas, not to remove a lot of fat.
17. d. Located next to your stomach, your omentum is fat that can cause damage to surrounding organs.
18. b. While 32Âē inches or less is ideal, 37 inches is when women start seeing a greatly increased risk of weight-related disorders.
19. c. Your small intestineâÈ'with 100 million neuronsâÈ'has anatomy similar to your brain.
20. d. CCK is a chemical that directly and indirectly sends a message to your brain from your guts that youâÈçre full.
21. c. Chronic stress makes your body store more fat.
22. d. An intolerance is caused by a deficiency of the enzyme that metabolizes gluten; an allergy provokes a too-great immune response to a gluten antigen or protein.
23. d. Bupropion, an antidepressant, has been shown to help control cravings and lead to about a 7 percent weight loss. Other antidepressants, such as tricyclic antidepressants or selective serotonin reuptake inhibitors (SSRIs), can often be associated with weight gain.
24. c. Adding a little muscle through resistance training helps your body burn more fat throughout the day.
25. c. Yo-yo dieting not only has physiological effects, because you end up gaining more weight after youâÈçve lost it, but it also has psychological effects.
Â
Scoring
You get one point for each correct answer.
20 and above: Congratulations, doc. YouâÈçre an anatomical expert.
11âÈ'19: YouâÈçre average, but then again, the average person is overweight, so maybe this isnâÈçt so good. Maybe youâÈçd better read on.
10 and below: DonâÈçt worry, youâÈçre about to enroll in the ultimate course in the biology, history, and anatomy of fatâÈ'which is the best way to change your body.
Âû 2009 Michael F. Roizen, M.D.
Media reviews
"Back for another highly entertaining round of Biology 101, the team behind YOU: The Owner's Manual applies its signature wit and wisdom to food metabolism and nutrition. Roizen and Oz pack in a lot of material -- quizzes, 'factoids' and 'myth busters' along with diet and exercise plans, recipes and a two-week 'rebooting' program -- in bite-sized portions, giving readers a chance to absorb and apply what they learn."
-- Publishers Weekly, starred review
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