Fit2Fat2Fit:The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose by Drew Manning and Bradley Ryan Pierce describe the classic pitfalls in yo-yo dieting. The authors name the food choices that lead to undoing progress on losing weight.
Examples of these pitfalls are eating addictions, midnight eating binges and the anti-workout which consists of outsourcing physical chores like mowing the lawn and painting the house in favor of watching television and other non-physical endeavors. Manning tested this out personally by gaining and losing a lot of weight.
The authors readily admit that exercise is critical to weight loss and maintenance; however, the daily diet is the ultimate determinant of normalizing weight within an acceptable range. The book provides specific examples of substitute foods for the standard "junk food" diet.
Spinach shake is a favorite recipe in the book. This consists of fresh spinach, a half banana, peanut butter, unsweetened milk and crushed ice. Pumpkin pie protein shake is another favorite. The ingredients are canned pumpkin puree (unsweetened), unsweetened milk, bananas, nutmeg, cinnamon, ice and Splenda or its equivalent. The authors stress the importance of making the right foods convenient by packaging them to remain fresh in the refrigerator.
The book points to specific exercises that help to maintain weight at normal levels. Examples are hand step-ups with a plank and dumbbell squats. The important aspect is to make weight maintenance a lifestyle choice and not a temporary task which ends when the desired weight has been reached. This aspect of dieting is difficult because it involves undoing a lifetime of poor nutrition coupled with a lack of consistent exercise in the daily schedule.
Fit2Fat2 Fit describes the authors' personal experiences with yo-yo dieting. The contents of the presentation make sense. The book is very easy to read and the diagrams of classic exercises are extremely helpful.