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The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin [Gekürzte Ausgabe, Audiobook] [Englisch] [Audio CD]

Bob Harper , Greg Critser
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Kurzbeschreibung

15. Mai 2012

With so much conflicting weight-loss advice out there to confuse your efforts, it’s no wonder you haven’t been successful losing weight and keeping it off. But with Bob Harper, superstar trainer and co-host of NBC’s hit show The Biggest Loser as your personal authority and coach, you can and will finally shed the pounds—whether you want to lose two or two hundred!
 
Distilling Bob’s vast knowledge of nutrition, weight-loss strategy, and human nature down to twenty simple, nonnegotiable principles, The Skinny Rules will help you step away from a reliance on processed foods and the need for so much sweet and salt and step into a newly thin lifestyle. And Bob’s methods couldn’t be more straightforward.
  
A virtual GPS to your weight-loss goals, The Skinny Rules takes the mystery out of the process, offering the fastest route to your skinny destination.


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Produktinformation

  • Audio CD: 1 Seiten
  • Verlag: Random House Audio (15. Mai 2012)
  • Sprache: Englisch
  • ISBN-10: 030799015X
  • ISBN-13: 978-0307990150
  • Größe und/oder Gewicht: 18,8 x 12,9 x 1,5 cm
  • Durchschnittliche Kundenbewertung: 3.7 von 5 Sternen  Alle Rezensionen anzeigen (3 Kundenrezensionen)
  • Amazon Bestseller-Rang: Nr. 613.731 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)

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Produktbeschreibungen

Über den Autor und weitere Mitwirkende

Bob Harper is a world-renowned fitness trainer and one of the stars of the TV reality series The Biggest Loser, which is now in its thirteenth season. A spokesman for Quaker Oats, Harper also has several bestselling fitness DVDs, a line of fitness equipment, a line of vitamin supplements, and the inspirational book Are You Ready? to his credit. He lives in Los Angeles.
 
Greg Critser is a longtime science and medical journalist. The author of the international bestseller Fat Land: How Americans Became the Fattest People in the World, he lives in Pasadena, California.

Leseprobe. Abdruck erfolgt mit freundlicher Genehmigung der Rechteinhaber. Alle Rechte vorbehalten.

RULE 1

DRINK A LARGE GLASS OF WATER BEFORE EVERY MEAL—­NO EXCUSES!

This has got to be the easiest rule there is. Which is a good place to start. But it’s also one of the most important rules there is. You simply must stay hydrated. At a minimum I want you to drink a large glass of water before every meal. But I’d prefer that you drink at least five glasses of water a day, the first one within fifteen minutes of waking.

Now, do I really need to harass you about this? I do. Because during the process of losing weight, nothing is so crucial to your success. Water keeps your organs healthy while you’re sweating, keeps food moving through the system, and makes you feel full.

Let me put this plainly: drinking water helps you lose weight. You can see this most vividly in very overweight children. Recently, a group of Israeli researchers examined the resting energy expenditure (REE) of twenty-­one obese children. REE refers to the rate at which you burn calories when you are sleeping, watching TV, or just simply sitting there and staring into space. The researchers gave the kids a large serving of cold water, then began measuring the REE every 10 minutes. The reaction was more robust than anticipated. Within 24 minutes, REE began increasing. By 57 minutes, REE had increased by 25 percent, and this effect lasted 40 minutes.

Did you get that? Just by drinking water, your body increases its burning of calories. The scientists estimated that, if you just do this, you’ll burn off an extra three pounds over the next year.

That doesn’t sound like a lot, but I’ll take it. Won’t you?

The contestants on The Biggest Loser are usually chronically dehydrated, and their collective experience shows another reason to drink lots of water. They are usually pretty big consumers of salt before they come on the show. They eat it unknowingly—­in the fried and highly processed foods that are their usual mealtime fare and that helped make them so overweight in the first place—­and knowingly; too many of them often add salt to whatever they are served. They are usually eating so much salt that they have begun to mess up the delicate mechanisms of chemical balance so vital to our bodies. When the kidneys are swamped with salt and without adequate liquids, you don’t get enough potassium. That and other minerals are absolutely key to weight loss.

And as my private fitness clients have shown me, drinking more water helps in other physical ways as well. When they start conscientiously drinking lots of water, their workouts improve. They get less muscle fatigue, they recuperate faster, and they don’t feel groggy in the afternoon.

Simple Hydration Tips

Make it your premeal policy: drink a large glass of water before every meal. No excuses.

End the day with preparation for a good start to the next: put a large, full glass of water on your bedstand every night and drink it when you wake up, every morning.

Get a little extra bang for your effort: mix a pitcher of water with a noncaloric vitamin and mineral supplement. I like ElectroMix (one little packet makes a quart), and having the pitcher all mixed and right in front of you will make it that much easier to pour yourself a glass when you open the fridge at every meal; I usually drink mine when I work out.

RULE 2

DON’T DRINK YOUR CALORIES

Caloric beverages steal your health and they steal great food from you. That’s right. They steal it because they are so heavily caloric themselves and will fill you up with all the wrong stuff. Think of the kinds of caloric beverages all around you.

Soft drinks: As you heft one of those cans or buckets of sugar water to your mouth, consider that you are actually eating the equivalent of what should be your entire lunch.

I came to this rule while working on TBL. When I reviewed their pre-­TBL meal plans I saw that most contestants were drinking Big Gulps or other massive jugs of soda that had 500 calories. Some people would nurse several of them during the day (that’s upwards of 1,500 calories of soda a day!). Think of it this way: all that corn syrup? It’s a bushel of corn! And remember, when factory farms want to fatten their cattle, what do they do? They feed them corn. So if you are drinking things with corn syrup, think about that. Are you a cow? No you are not.

Moreover, when you drink soda, you are ingesting what just about every legitimate medical authority in the world has named as suspect number one in today’s sprawling diabetes epidemic. A friend of mine tells me that his teenage kids really got the message a few years ago when their father was diagnosed. Now, when a family member asks for a soda, they cheerily reply: “Sure. What kind of diabetes do you want?”

Out of the mouths of babes.

If, like most Americans, you are used to drinking lots of liquid calories, cutting out soda might be a tough adjustment. But it’s essential that you kick your soda habit ASAP. If you’re a full-­calorie soda drinker, you’re guzzling empty and unsatisfying calories. If you’re a diet/zero-­calorie soda drinker, you haven’t dodged the problem. Hello?! You’re guzzling artificial sweeteners and, as you’ll hear again and again in this book, I don’t think highly of these at all. They only serve to whet your appetite for more sweet! Stop the madness. Kick the habit.

To help wean yourself from your soda habit, start experimenting with other flavored, noncaloric drinks that you can make yourself. Try seltzer water with lime or lemon juice. Stock up on unsweetened, naturally flavored herb teas. Make a quart or so at a time and keep it in the refrigerator to go with your afternoon snack. And there is my tried-­and-­true alternative—­the “soda eliminator” described in Rule 15. Check it out.

Juices and juice drinks: Most juices have exactly the same number of calories—­and the same amount of simple sugars—­as a cola. Oh, you’ll protest, but doesn’t the fiber in a “natural” juice obviate that problem? No. That’s just what you’ve been told. It is the same as drinking a soft drink. You want fruit? Eat fruit. The whole piece of fruit. Not the extracted and manipulated juice.

Yeah, well, juice smoothies are healthy, right? Maybe “healthy” if you order one with no preservatives or added sugar, but regardless, fruit smoothies that you haven’t made yourself (i.e., you have controlled the portions and know exactly what’s gone in it) will make you as fat as a Macy’s Thanksgiving Day Parade float—­just like a 32-ounce soda.

Energy replacement drinks: Well, yeah—­if you’re training for a marathon. Otherwise, look at the label! A 20-­ounce sports drink—­let’s face it, that’s how much you’ll “need” to quench that big thirst—­weighs in at 130 calories. Like a 12-­ounce cola, but without the nifty zing of bubbles and caffeine. I’ve always seen drinks like these as particularly insidious, because they are, in our heads at least, deeply associated with sports, which are deeply associated with health and fitness. You have to break that connection.

Artificial Sweeteners

Though the scientific jury is still out on whether there is a direct relationship between consuming artificial sweeteners and the urge to eat more sweet-­tasting things, I know this from experience with clients, with The Biggest Loser contestants, and with myself: the more “sweet” you eat, the more you want it. Another way to put it: when you taste sweet (even the tiny-­calorie, artificial...

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1.0 von 5 Sternen Very disappointed 9. Januar 2014
Format:Kindle Edition|Verifizierter Kauf
The video on youtube about recepies was adorable so I bought the book.
Nothing new in his book. And no tasty recepies. What for to lie that there are super tasty recepies ???
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5.0 von 5 Sternen Loving my trainer bob! 19. Mai 2013
Von Anna
Format:Gebundene Ausgabe|Verifizierter Kauf
loooooove bob from "the biggest loser" and so I had to get his book and it is so great. the rules are strict but you can manage to follow them in your everyday life without being home all weekend just preparing food for the next week or work out like a crazy person
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0 von 2 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Wunderbar 17. Juni 2013
Format:Gebundene Ausgabe|Verifizierter Kauf
Gibtsdas auch in deutsch . C c c c . . . . . . . . . . . .
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Die hilfreichsten Kundenrezensionen auf Amazon.com (beta)
Amazon.com: 4.5 von 5 Sternen  405 Rezensionen
359 von 368 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Skinny Rules That Work 11. Juni 2012
Von L. M. Keefer - Veröffentlicht auf Amazon.com
Format:Gebundene Ausgabe|Verifizierter Kauf
I read that being overweight is the greatest mortality factor--more than smoking, drinking excessively and not enough exercise. I went to a nutritionist some years ago to learn about eating healthy foods--and that was a worthwhile investment. She taught how to eat healthy foods that have a low glycemic index: foods that don't elevate your blood sugar. These skinny rules are similar to what she taught--eat primarily vegetables, low-fat protein 5x a day to deter hunger (protein carries the fat out of your body she said), and one serving of whole grains, lowfat dairy and fruit a day. Using that diet I reversed diabetes and dropped 30 pounds in the past 3 years. However, it's helpful to have continual reminders to focus on healthy eating. Felt I wanted a tune-up on healthy eating as I need to lose another 20-30 pounds as I'd put 10 back on, so bought this book to see what rules the author emphasizes. What should the focus be if you want to focus on only 20 primary rules?

Here's the gist of what the book emphasizes regarding skinny rules in brief--recommend you buy the book for the explanations as to why these rules are the top 20 and how to apply them. The rationale and background information is instructive and motivating:

1. Drink large glass of water (16 oz.) before every meal and snacks--5 a day
2. Don't drink your calories--stay away from fruit juices and sodas that are high in sugar. 2 cups coffee okay
3. Eat lowfat protein at every meal--protein doesn't have to be animal based. Protein minimizes hunger
4. Slash intake of refined flour/grains--try brown rice, quinoa, barley, farro
5. Eat 30-50 grams of fiber--he lists fiber-rich foods: 1/2C sliced strawberries-9g;1C zucchini-8g;1C spinach-7g
6. Eat apples and berries each day
7. No carbs after lunch--eat lean and green at night. Protein and veggies are best
8. Read labels--stay away from artificial ingredients or foods that sound like bad chemistry experiments
9. Get portion size right--you can bag some portions ahead of time
10. No artificial sweeteners
11. No white potatoes--I cut sweet potatoes in strips or round slices, toss in olive oil/cumin/garlic pepper and oven roast at 400 for 20-30 minutes. We don't miss the white potato french fries.
12. One day a week meatless--eat more beans and nuts
13. No fast foods and fried foods
14. Eat a real breakfast: include protein, grains and fruit (lowfat plain yogurt is great protein source in fruit smoothie or mixed with fruit said the nutritionist for breakfast)
15. Make your own food and eat at least 10 meals a week at home
16. Banish high salt foods--use more herbs
17. Eat veggies--as much as possible
18. Go to bed hungry--try not to eat after 8 p.m. or 4 hours prior to bedtime
19. Sleep Right--get adequate sleep
20. Plan one splurge meal a week--but don't go crazy with the calories, fat and sugar in it

The nutritionist also recommended eating fruit by noon. Your blood sugar is lowest in the morning so can handle the fruit sugar better, and your daily activity burns the sugar in the fruit off. She also said to think of sugar as poison--your body will burn the sugar off before fat because it wants to get rid of the sugar then it won't burn the fat. Eat less sugar, burn more fat. Read labels for sugar content in foods. She said try to stay under 8g of sugar in whole grain cereal.

I have been doing this regimen since mid-May and have lost 5 pounds. About one pound a week. There's great menu plans at the back of the book and recipes. I tried the turkey bacon in an egg and veggie omelet and love it! You may find foods you haven't tried before. He includes the latest research on foods which is helpful. Liked his suggestion of making turkey meat balls ahead to keep in frig. Want to check out the Ezekiel Bread Bob recommends. Also like the recipe for roasting multiple chicken breasts at a time to have cold in frig to cut up for salads.

The book is amazingly clear, easy to read and follow. It got me back on track. Although I don't use artificial sweeteners, the nutritionist recommended Stevia--a natural sweetener from a South American herb said the nutritionist-- which I put in my daily iced coffee with some almond milk and lowfat milk and a heaping tablespoon of dark cocoa. Shake it or put in blender with the ice. The combination tastes like Starbucks iced coffee-mocha (about 400 calories) but it is only 100 calories. It's a delicious treat for the day. I try to keep to 1200 calories a day and walk 30-60 minutes a day.

Just found having these skinny rules uppermost in my mind as I plan menus is helpful. Other family members have lost weight, too, eating the foods I have been preparing based on this book. I like having this information in book form as it's easy to peruse the recipes and meal plans at the back. Skinny rules is a healthy way to eat for the rest of your life.
364 von 387 Kunden fanden die folgende Rezension hilfreich
3.0 von 5 Sternen Objective Review 26. Mai 2012
Von OldAndSmart - Veröffentlicht auf Amazon.com
Format:Gebundene Ausgabe|Verifizierter Kauf
My wife saw Bob Harper on morning television around the book launch and said she was ready to try it. She's lived the high carb, low protein, and low fat lifestyle and never struggled with her weight. But as we've gotten older, managing weight has gotten a little harder for her too, and she would like to drop a size or two. As an avid biggest loser fan (in the early seasons), I thought Bob would have a good plan for eating. Based on the few snippets my wife told me, I thought this might be a plan we could both use. It would increase my wife's protein (which I've always thought was not enough). So we decided to buy the book and give it a try.

I have struggled with my weight most of my adult life. Been 30-50 lbs overweight for most of it. I have been following a low carb Atkins-inspired diet for about 6 months. Not "no carbs", but carbs limited to veggies, nuts, low carb wraps, and recently select fruits. No bread or white potato. Almost no sugar or HFCS. Lots of protein and not worried about fat. I've lost 25 lbs, and 6 inches from my waist. I've been exercising and getting closer to my goals. But the hard part about Atkins is adding back more carbs. Its the point in the diet that people struggle the most, and the reason many regain the lost weight IMO. I have been trying to alter my diet into something "healthy" for the longer term, but with so many changes as to what healthy eating even means, I needed an expert to instruct me. With high hopes I bought the book. There are lots of positives but a few negatives too. I feel I am pretty objective, but you'll have to be the judge for yourself.

Here are my comments on the book and diet:

1 - This is very well researched book. Lots of good information. If you are interested in not just the whats, but the whys, this book is very good at taking you to a satisfying level of detail without being boring or turning into a text book. A+

2 - There are 20 rules in this book. Wow! Atkins had 1. This is a lot to take in.

3 - Some of the rules make a ton of sense and are easy to follow. Drink a full glass of water before every meal. (Bonks self on head). Very easy to remember and do. Great tip. Been doing it. But others are near impossible (no carbs after lunch). Huh? Who can really do that? Lots of advise for eating whole grains which requires planning and prep time, and lots of little baggies. Would I do all of that? Probably not. My wife? Maybe once or twice. After reading the book I was left feeling a little overwhelmed with preparation details and foods I've never heard of.

4 - Splurge meal sounds good, but few specifics. He hints this doesn't mean eating everything is sight. What are the rules? Can I go out and have chips and salsa, fajitas, and a couple of Margaritas or not?

5 - One thing that was sorely missing and disappointing is that there was absolutely no discussion of exercise, and how exercise impacts how and what we eat. I consider exercise the single most important ingredient in managing my weight. Not that I expect to exercise away every extra calorie I eat, but it limits my appetite, makes me feel good, gives me positive feedback as I reach exercise goals, makes positive impacts on my appearance that make me want to watch what I eat, as well as burning extra calories. Even Atkins advocates exercise, while Bob, the "fittest of the fit" completely ignores the topic? Wow. I think there should have been recommendations around exercise, and info about how exercise affects eating. He could have explained what to eat before and after heavy strength training, and before and after cardio. Would exercising in the evening affect the "no carbs after lunch" rule? A chapter on exercise would have made a big difference to me (easily taken me from 3 stars to 4)

6 - One tremendous appeal of Atkins is the ability to walk into almost any restaurant and get something to eat without cheating. Steak and salad, chicken and broccoli, eggs and bacon, hot wings and bunless burger. Much harder with the Skinny Rules IMO. I think the only way I'd feel I was with the program is to eat at home a lot more than the 10 times a week he suggests.

Bottom line. I think this book has a lot to offer to someone who is truly serious about not only losing weight, but eating healthy based on current diet research. Embracing the diet will have you eating more protein, eliminating refined carbs, exploring new foods, and learning food preparation techniques. It would be an investment of time and effort, but would definitely have you eating about as healthy as is possible without hiring a private nutritionist/chef to do all your cooking for you. But many will find fully embracing the diet impossible or at least impractical, but will still pick up valuable tips and recipes to improve their eating habits. I am in this group. I've found that several of the rules were relatively easy to implement and I've incorporated them into my eating habits. Many others I already do (increase protein, cutting refined carbs, cutting out high-carb drinks) based on low-carb lifestyle. But others like no artificial sweeteners, no carbs after lunch, and advice around grains are just too much for me.

I think reading this book would benefit most everyone that reads it, and help them make at least some positive changes in their eating habits. Definitely recommended.
117 von 141 Kunden fanden die folgende Rezension hilfreich
4.0 von 5 Sternen Good, Simple Weight Loss Rules 16. Mai 2012
Von Tina K - Veröffentlicht auf Amazon.com
Format:Gebundene Ausgabe
The Skinny Rules presents a list of 20 straight forward rules that will help you lose weight. Some of the rules are far more important than others, and some are quite obvious and should be already familiar to anyone who has invested any time at all in researching how to lose weight. For example, "Don't drink calorie-laden beverages" is sort of a no-brainer (and yet overweight people still consume soda in vast amounts).

The best rules, aside from not drinking excess calories, are: Drink a glass of water before every meal, slash intake of refined flour and grains, eat fiber every day, no carbs after lunch, and stop eating fast and fried foods. The other rules seem as though they'll have less of an impact, and maybe 20 rules is too many (but fewer would make for a pretty short book.).

One other very important rule is to eat protein with every single meal. I a strong believer in a high protein, low carb diet. Protein (along with exercise) helps prevent muscle loss. The book recommends lots of fish, but you have to be careful because of mercury and other impurities when eating a high volume of fish. Fish can also be difficult if you don't have a lot of time for meal preparation.

I would also strongly suggest checking out The Protein Express Diet: Rapid Weight Loss with a Simplified Dukan/Atkins-Syle Low Carb, High Protein Diet, which offers easy to prepare high protein, low carb meals that suite a busy lifestyle, as well as a simple and easy to follow diet.
10 von 10 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Basic, easy to follow 'rules.' 25. Juni 2012
Von LBolton2008 - Veröffentlicht auf Amazon.com
Format:Gebundene Ausgabe
I bought this book 3 weeks ago and started immediately following the 'skinny rules.' Some are very obvious things we all know to do to help with weight loss. Some were new for me, but certainly easy to follow. On Day #13, I was down 8.8 pounds. I am now down just under 10 pounds at the end of my 3rd week. As expected as I get closer to my goal, the weight is coming off slower. Please note that I only have about 25 pounds to lose altogether. I am not terribly overweight. I can only imagine how well these concepts would work if I was more overweight.

Good luck! I recommend this book to anyone trying to make healthy changes.
49 von 61 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Great! 16. Mai 2012
Von Angie1201 - Veröffentlicht auf Amazon.com
Format:Gebundene Ausgabe|Verifizierter Kauf
People complaining about this book rehashing all the previous diet rules, that was the point! This book was written as a slate wiping, simplified version of what Bob thinks will work to help people lose weight. It seems like the ones complaining about the book barely read it, or didn't comprehend what they were reading. This book wasn't written to work in conjunction with other books, it was written as a simplified guide to clear out all the complicated data involved in "dieting." I personally hate that word and all its negative connotations. If you look at these rules and your eating as a lifestyle, rather than a diet, you'll be doing yourself a much bigger favor. It was really well written and I plan on trying a lot of the recipes. Bob and Jillian helped me lose 30 lbs after I quit smoking, I finally reached my goal weight and I'm getting ready to start my second round of P90X. These rules work. Plain and simple. What you get out of something is directly proportionate to what you put into it. No effort = no results. Use this book as your guide to eating and health, add some exercise and you'll have a recipe for a better you!
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