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The State of Slim

Wednesday, October 02, 2013


I've been reading a brand new book from my local library called "The State of Slim". Written by James O. Hill PhD and Holly R. Wyatt, MD, it offers a Colorado Diet intended to "fix your metabolism" and help you "drop 20 pounds in 8 weeks".

OK, big promises.

But I've gotta say, it's pretty persuasive.

The book is based upon National Weight Loss Registry research -- people who've lost at least 30 pounds and kept it off for at least 1 year. The average NWLR member has actually lost over 70 pounds and kept if off for over 6 years. There are lots of Sparky NWLR members. (I'm not a member myself: but I would qualify).

And it's further reinforced by research on how natives of the state of Colorado achieve the signal distinction of having the lowest weight of obesity in the United States: overall 21%, some counties under 15%, in comparison with a national average of 28% and 35% in the heaviest states.

So: this is a book about people who have succeeded in weight loss and weight loss maintenance and how they do it.

First of all: they exercise over 70 minutes a day 6 days a week. They don't all start there, of course: but they build up to it. (Have to admit: I don't do 70 minutes of formal exercise 6 days a week. But I do average at least 3 1 hour cardio plus ST sessions a week at the gym, plus lots of golf in the summer and XC skiing in the winter. And I stand, run to the printer, walk as much as possible: get lots and lots of "incidental" or "lifestyle" or "squeezed in" exercise).

And secondly: these are people who"fuel up on real food". The State of Slim offers an 8 week initial program to encourage fat burning by revving the metabolism. Six meals a day; always eating breakfast within an hour of waking up; controlling portions but no calories counting; ensuring the right protein/carb mix at every meal; and eating a healthy fat twice a day: these are the 5 rules throughout the program.

The first two weeks focus on leanest possible proteins plus selected "reignite" carbs (oats, almond milk, pumpkin) and lots of vegetable carbs: green and leafy and bright veggies of all descriptions. And small quantities of healthy fats: almonds, walnuts, canola and olive oil.

The second phase is six weeks of "rebuilding" the metabolism to burn fat. A few more lean proteins, plus selected "rebuild" carbs including limited whole grains, some low fat dairy, still focusing on the veggie carbs but with now a few fruits, and a few more healthy fats. Plus one weekly indulgence meal.

Phase 3 serves to "reinforce" the metabolism: slightly less lean proteins are now permitted, plus a few more whole grain bread and pasta products, sustaining lots and lots of veggie carbs, and limited quantities of nut butters or hummus.

The idea is to achieve a "mile high metabolism forever". The idea is to "unplug" the body's fat storing tendencies and to rev up the fat burning with a combination of exercise and appropriate eating. The idea is to become a permanent resident of the state of slim, wherever we're geographically located.

The book has many more terrific tips with respect to goal setting and attitude adjustment, quite a few of which were new to me. It has some delicious sounding recipes and lots of resources listed too (although Spark People is not mentioned . . . ). In general, I think it's helpful to focus on success stories: how people who have achieved and sustained weight loss have managed to do it.

I learned lots. I'm impressed with this book. It's as interesting as "Refuse to Regain" or "Making the Case for Yourself" or "The Beck Diet Solution". There's so much written about weight loss, so little about weight loss maintenance: and The State of Slim offers solid new information and techniques to help all of us for whom MAINtenance is the main thing!!
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Member Comments About This Blog Post
    I found this blog post during a Google search. Did you try out the book? What do you think?
    1103 days ago
    I am a little slow in responding to this Ellen. I am going to go check this out at the library. Every bit of info on maintaining is helpful. Thanks
    1625 days ago
  • _LINDA
    That is very interesting information and that you think it compares favourably to the Beck solution so many are fans of! I have never been a reader of self help books -I prefer fast fixes and short summaries provided by online sources and friends, but this one sounds like a must have for us maintainers. The 70 minutes a day exercise is a breeze, its the food that would be the challenge for me :P
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    1633 days ago
    I can see the 70 minutes, 6 days/week, assuming the exercise is not continuous and the foods sound like the Mediterranean Diet, so it seems logical.
    I agree about the weight loss as opposed to maintenance books, but think maintaining is so different for each of us (especially semi-reformed couch potatoes) that no one plan would work... (sort of like the plans to lose the weight)
    1633 days ago
    I am WAY impressed that someone is pulling together all the wisdom gleaned by the National Weight Loss Registry...and of course it all makes tremendous sense. Will try to catch up with this one...thx for the head's up!

    1633 days ago
    Thank you for sharing that! I'm going to go look for a copy!
    I need to remind myself that a) it's possible and b) feeling good in my body trumps the momentary solace I get from damping down feelings with food.

    And -- Wowie -- 70 minute per day of exercise -- That's an aspiration and an inspiration, but the folks in "Younger Next Year" also say that exercising six days a week is key!

    1633 days ago

    Comment edited on: 10/3/2013 10:41:12 AM
  • NANCY-
    Thanks for sharing this. You are so right about about info on maintaining. Even thought I am nowhere near goal... I know that I need to develop the ability to to live a healthy lifestyle. Attitude adjustment and new habits! We know we want a healthy life and we will succeed, because we keep moving forward.
    1633 days ago

    Comment edited on: 10/3/2013 9:10:45 AM
  • KANOE10
    Thanks. I love to read new books on healthy eating . I am a member of the registry. I just ordered 100 days of Weight loss by Spengler. You can look at in on Amazon. I liked the daily motivational comments. I know that statistic of 70 minutes a day..seems a lot to me..I get it also a few times a week when I add st like you.


    1633 days ago
    Just what I needed to read this morning. I can always count on you to find valid, helpful info. Thank you.
    1633 days ago
    It sounds really interesting and thank you for the detailed review.
    1633 days ago
    Thanks for the recommendation!
    1633 days ago
  • PHOENIX1949
    Interesting. emoticon
    1633 days ago
    really sounds interesting.
    1633 days ago
    Sounds intriguing. Hill is one of the original NWCR researchers.

    I'll add it to the list of books in the Big Page of Links.

    Thanks for mentioning it!
    1633 days ago
    Thanks for the great review. It sounds like an interesting book and, of course, I love how much it focuses on maintenance and learning from the proven strategies of successful maintainers. The dietary suggestions seem intriguing too, but as we know from the maintainers on our team, a variety of strategies in that department could have, perhaps, been even more useful to present.

    I'm still definitely interested in checking it out--maintenance has been an ongoing learning process for me and the more ammunition I've got in my maintenance arsenal, the better! Thanks so much for taking the time to read and share your thoughts on this book.
    1633 days ago
    Hmmm, sounds interesting! I definitely need to train my body how to not store everything as fat!
    1633 days ago
    Excellent summary!
    thnx for sharing.
    Would love to have you try it out for us.
    I already do a lot (but not all) of that.
    I may read that book for more ideas.
    1633 days ago
    That does sound interesting. Thanks for sharing!

    1634 days ago
    Thanks for the pointers. Glad to have readers / reviewers of their reads among my Spark buds... especially those of you who are willing to share what you find! emoticon emoticon emoticon

    OOH... new Sparkly icons! emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    1634 days ago
    That was really interesting. I do my best to do lifestyle exercise throughout my day. It's quite easy to maximize time.
    1634 days ago
    This sounds interesting. Thanks for sharing. I think I'll check it out.
    1634 days ago
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