The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health (62 page)

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How I can re-create it: _____________________________________

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I used to crave: ___________________________________________

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How I can re-create it: _____________________________________

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I used to crave: ___________________________________________

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How I can re-create it: _____________________________________

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You can make some amazing re-creations of your favorite craving foods. The healthy pizza I make at home is way more delicious to me now than the greasy stuff in most pizza places. But I know that some foods can’t be re-created. I completely understand that not every “unhealthy” urge you get can be redirected to a healthier version of that food. Most of the time there’s some kind of healthier option, but it’s unrealistic to expect 100 percent success.

My hope is that by the time you are starting with the MAINTAIN Plan, your standard cravings will be gone. By now, that giant slice of cheesecake probably doesn’t appeal to you nearly as much as it used to. But if a splurge seems absolutely necessary for whatever reason, make a deal with yourself that you’ll increase your activity level (even jogging in place while watching TV counts!) on the days that you just can’t turn down the birthday cake, or you succumb to a croissant craving in the morning. If you’re going to give in, then you should plan to “work it off” with some extra activity. Accountability is the key—when you give in to a splurge you don’t feel guilt, but you
do
understand you need to be extra smart about food choices during the next day or two. After all, you don’t want to lose all the progress you’ve made!

I certainly don’t want you to become obsessive about the number on your bathroom scale. But weighing yourself before you jump into the shower, say, every Wednesday morning, is a pretty good idea. This helps you see exactly how your eating habits affect your weight. If you notice that the number has crept up by five pounds or more, go back and do the STAT Plan for a week or two. If you’re just three pounds above your goal weight, returning to RESTORE for a week or two should get you back on track. But if you’re just up a little bit, then make a pact to cut down on carbohydrates, and you’ll see a difference in no time. You have committed to a new way of life, one that’s going to prolong your life and keep you
out of the ER—so this little weekly check-in is a great reminder, and it’ll be second nature before you know it.

In addition to checking your weight weekly, pay attention to how your clothes are fitting, how you feel during exercise (and how often you’re exercising), your blood pressure, and other measurements of health that your doctor can monitor for you. If you’d like, keep a daily or weekly journal, and jot down feelings, numbers, choices, and goals, so you always know how you’re doing. And be sure to see your doctor as recommended for checkups.

When you commit to an active lifestyle, you not only boost your chances of keeping your weight off, but you experience a range of other health benefits, from better blood sugar and lower heart disease risk to an increase in energy and feelings of well-being. Exercise is the closest thing we have to a miracle for preventing the problems that send millions of people to the ER every year.

What’s the best exercise for weight loss? Many studies have looked at this question. Although you might think the most strenuous activities—marathon running, cross-country skiing, long-distance biking, for example—are necessary for significant weight loss, that’s not what many studies show. That’s because it takes a lot of time and commitment to engage in marathon length activities. Also, people who engage in overly vigorous exercise are at risk for injuries.

The very best exercise for weight loss can really be anything—as long as you enjoy it and it suits your body’s strengths and weaknesses. (If you’ve got a bum knee, for example, it’s probably better to cycle than to run.) What matters for long-term weight maintenance is that you get out in the streets, into the gym, or over to the playing fields or courts most days of the week and do your activity for 30 to 60 minutes at an intensity that makes your heart rate go up.

When planning your activity, ask yourself what would make your exercise time so enjoyable that you’ll look forward to it. Exercise is a drag when you’re doing something you don’t love, but if you pick something that revs your engines, you’ll have no trouble staying motivated. Here are just a few examples:

If you love being with other people, join a fitness class.

If you want to raise money for a cause you believe in, train for a charity walk that supports that cause.

If great music jazzes you, sign up for a dance class.

If you want to challenge yourself, commit to a race and train for it.

If you’re the solitary type, go running in the morning.

If you’re interested in learning a new sport or activity, sign up for lessons at your local Y or through your town’s park and rec department.

If you’re competitive, play a sport.

If you don’t like sweating, go swimming.

If you like catching up with friends, walk with a different one every morning of the week.