The Diet Dropout’s Guide to Natural Weight Loss: Find Your Easiest Path to Naturally Thin by Dr. Stan Spencer is an important book for losing weight and maintaining the weight loss permanently. The author deals with the classic problem areas like the environment, food portions, junk food, emotional eating, taming cravings, and much more.
Spencer spends a lot of time describing the environment for getting fat. Too much food is convenient, highly palatable, quickly digestible, presented in large portions, associated with entertainment, or labeled/advertised in a misleading way.
Most importantly, Spencer provides examples of what to eat together with recommended portions. The basic food groups are fruits, vegetables, whole grains, and protein. Sample snack preparations are provided, such as homemade yogurt, Greek yogurt, Tzatziki or cucumber yogurt sauce, yogurt salad dressing, yogurt parfait, yogurt fruit dip, and mango yogurt drinks.
The author makes readers aware of the price involved in consuming sugar. For instance, a single soft drink requires an hour of moderate exercise to burn off. A beauty of the book is the Spencer’s discussion of metabolism. The basic computation for the resting metabolic rate is: fat free weight times 10 plus 500 calories. The book provides ways to boost the metabolism, such as, muscle – building exercises.
Spencer provides dieters with good strategies to counter binge eating. For instance, he suggests stocking fresh fruits, frozen vegetables, nuts, seeds, low-fat yogurt, herbs, and plenty of water. Armed with these health foods, dieters have good choices readily available to counter binge eating on junk food.
Another strategy is to do some kind of physical activity or exercise daily. This can include walking, gymnastics, weight lifting, and other activities which assist in burning unwanted calories.
Natural Weight Loss – Find Your Easiest Path to Naturally Thin by Dr. Stan Spencer is an excellent reference book for losing weight and maintaining the weight loss. The presentation is easy to read with frequent diagrams and practical examples. The reference section is extensive with 14 pages of citations from authoritative sources like Nature Neuroscience, Psychological Medicine, Journal of Experimental Psychology, Wellness, New England Journal of Medicine, American Journal of Clinical Nutrition, and many others.