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Did you make a New Year's resolution to lose weight? If so, you might be one of the 92 percent of resolution-makers who fail to keep it. Dr. Phil McGraw joins The Doctors to offer simple solutions from his new book, The 20/20 Diet, to help you stay on track and reach your goal once and for all.
"Here’s why people fail,” Dr. Phil says. “It’s a myth that people do this by willpower. You have to program yourself for success. The difference between a dream and a goal is a timeline.”
First, Dr. Phil advises you need to get real about your target weight, because you're probably not going to weigh what you did in high school. In order to succeed, you need to set a realistic and measurable goal.
Next, you have to identify the steps you need to take in order to reach your goal. Dr. Phil explains how easy losing weight can be if you truly commit to the task and make the necessary environmental, habitual and mindset changes to achieve your goal.
“Losing weight is not rocket science; it is very doable. It’s just for some reason, people don’t want to do it,” he says. “They don’t want to program themselves for it. They don’t want to set their environments up to support the goal.”
In his book, The 20/20 Diet, Dr. Phil empowers readers with an easy-to-follow, three-phase plan that starts with eating 20 super foods, chosen for their research-proven efficiency in supporting weight loss.
- Meet two people who each lost more than 40 pounds following The 20/20 Diet.
Becky, 48, says she has struggled with her weight since junior high school and has tried several different diets without success. Her main problem, she says, is that she is constantly hungry. Even after undergoing lap-band surgery, she says she never quite feels satiated and snacks multiple times between meals.
Dr. Phil advises that an important step to achieving long term weight loss is to learn to identify why you are eating. He defines three types of hunger: physical, mind and habit, and suggests that Becky is not, in fact, physically hungry all the time but is eating for reasons other than nutrition.
ER physician Dr. Travis Stork explains that physical hunger is caused by a drop in blood sugar, which results in the stomach producing the hormone ghrelin that signals to the brain that food is required.
Once you can distinguish between real physical hunger and habit hunger, Dr. Phil says you then can learn to change your habit.
"If you start telling yourself you’re hungry when you’re not, you got to do something else. Go do something incompatible with eating," he says.
Dr. Phil offers the following ways to counteract mind and habit hunger:
- Accomplish a task
- Slow down and eat more mindfully
- Revamp your sleep
- Turn off screens
- Brush your teeth
To help Becky on her journey to weight loss success, Dr. Phil offers her a copy of his book, The 20/20 Diet, and says he’ll check in with her to keep her accountable.
- Nutritionist Cynthia Sass, who created the recipes for Dr. Phil’s book, shares strategies for dining out on The 20/20 Diet.
The 20/20 Diet is now available in stores nationwide. Click here to purchase a copy.