Cover image for 20 pounds younger : the life-transforming plan for a fitter, sexier you!
20 pounds younger : the life-transforming plan for a fitter, sexier you!
Promaulayko, Michele, author.
Publication Information:
New York, NY : Rodale, [2015]
Physical Description:
xxiv, 280 pages : illustrations ; 24 cm
"Promaulayko shares insider secrets that she learned directly from the country's smartest minds in wellness as the editor-in-chief of Women's Health and now at the helm of Yahoo Health, a digital magazine. Promaulayko presents a plan of action for melting stubborn fat, toning and shaping muscle, and erasing the aging effects of stress and poor health habits"
General Note:
Includes index.
Added Author:
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Ever wish you could have the top experts in weight loss, nutrition, fitness, and anti-aging available to answer your pressing questions-and to coach you to become your fittest, healthiest self? Well, now, you can! In 20 Pounds Younger, Michele Promaulayko shares insider secrets that she learned directly from the country's smartest minds in wellness as the editor-in-chief of Women's Health and now at the helm of Yahoo Health, a digital magazine. Promaulayko presents a plan of action for melting stubborn fat, toning and shaping muscle, and erasing the aging effects of stress and poor health habits. For women, belly fat is the #1 age accelerator. It contributes to diabetes, chronic fatigue, heart disease-all the inward and outward signs of aging. But now 20 Pounds Younger gives you effective weapons against belly bulge and many other confidence-crushing issues. You'll get strategies to neutralize cravings and emotional eating and a 6-week strength-training plan that will tone every inch of your physique and turn your body into a round-the-clock fat-burning furnace. Inside you'll find- - The 20 Pounds Younger "Eat Sheet"-a checklist that makes nutritious eating easy - A 6-week get-fit guide to increasing your metabolism and strength - Brain tricks to overcome cravings, plus an exclusive mindful-eating workshop - Simple pointers for younger looking skin and step-by-step beauty boosters - Energy-enhancing techniques for reducing stress and sleeping more deeply

Author Notes

Michael Promaulayko is editor-in-chief of Yahoo Health and former vice president and editor-in-chief of Women's Health, an award-winning magazine. As a dedicated health journalist, Promaulayko empowers women to live their best lives by bringing them the latest information and advice in all areas of wellness, fitness, and nutrition.



CHAPTER 1 What You'll Gain by Losing/The Power of Control is Within You and the Benefits Come Fast How you treat yourself sets the standard for how others will treat you. - STEVE MARABOLI, MOTIVATIONAL SPEAKER TWENTY POUNDS! THAT'S A SIGNIFICANT AMOUNT OF WEIGHT. And there's a huge cross section of women who want and need to lose 20 £ds to be healthier. But that doesn't mean 20 is for everyone. Some of you will want to lose more. Some will need to lose less for good health. We chose 20 because it's an amount of weight loss that typically improves many life functions. Consider this: If you currently weigh 166 £ds--the average size of an American woman, according to the Centers for Disease Control and Prevention- -shedding 20 £ds means losing 12 percent of your body weight. Clinical research shows that this percentage of weight reduction is where your body really starts to respond in amazing, positive ways. "The 5 to 10 percent mark is usually where the health benefits start to come in--when people start to see clinically meaningful changes in blood pressure and cholesterol," says Katie Rickel, PhD, a clinical psychologist and weight- loss expert who works at a weight-management facility in Durham, North Carolina. A 20-£d drop is a visual event, too. It's when you start to turn heads and when it's obvious that you've made a "Wow!"-worthy lifestyle change. It just so happens that dropping 20 £ds is also the point at which you start feeling really good about yourself, emotionally strong and confident. In a study in the journal Obesity, overweight women said they'd be satisfied if they shed 15 to 20 £ds--a large enough loss to make them feel accomplished and proud. "This is a doable goal for most people who have substantial weight to lose," says Dr. Rickel. And get this: Scientists call 20 £ds "modest" weight loss. But perhaps they're just being, well, modest, because the benefits can be totally life changing. For most women, losing 20 £ds doesn't just improve their cardiovascular health, cholesterol profile, blood sugar levels, and other bio-markers, it can actually make them look and feel years younger, feel more energetic, and experience an increased desire for sex. Pique your interest, maybe? Here's a short list of other benefits to motivate you to take up the 20 Pounds Younger challenge today. YOU'LL SLEEP BETTER The soundness of your shut-eye depends on more than the quality of your mattress. In a recent study from Sweden, overweight people who dropped 14 percent of their body weight woke up fewer times during the night and spent more time actually sleeping, not just restlessly lying awake, counting mini meatballs in bed. The slimmed-down sleepers also began spending a larger portion of each night in deep sleep, a phase that's important for overall well-being, metabolism, and healthy blood pressure, the scientists say. As a result, they felt less sleepy during the day, which is significant because research shows that when we're weary, we may be more likely to reach for unhealthy, easy-access foods. "I'm bushed. Time for a candy bar!" One of the first places skimping on sleep shows up is on facial skin. Tired people look older, since their lack of energy often translates to a droopy facade. (Think Eeyore in Winnie the Pooh.) A 2013 Swedish study found that after just 31 hours of sleep deprivation, people appeared to have droopier lids; redder eyes; darker under-eye circles; paler skin; and more wrinkles. They even looked sadder, and we all know what kind of first impression a frown makes. YOU'LL PROTECT YOUR HEART Lugging around extra £ds puts undue strain on your arteries. Luckily, losing weight can reverse this threat: Obese people who shed 10 percent of their body weight through a combination of diet and exercise saw an 11 percent reduction in their systolic blood pressure (the top number) and a 7- point drop in their diastolic pressure (the bottom number), a recent study in the Journal of the American Medical Association found. YOU'LL SHED DANGEROUS BELLY FAT The same study that found that weight loss caused a reduction in blood pressure (see above) found another key result of losing roughly 20 £ds: significant loss of deep abdominal fat. Visceral fat, the technical name for the stuff that cozies up to your internal organs, is surprisingly responsive to lifestyle changes, say Harvard scientists. This is good news because visceral fat is not just unsightly: It's also the kind of fat most strongly associated with a heightened risk of type 2 diabetes and heart disease, the study authors say. The best way to target belly fat? Add physical activity to your weight-loss plan from the get-go. In the study, people who started exercising at the same time they began dieting lost more lard from around their midsections than those who put off exercising for 6 months. That suggests that physical activity in combination with diet can specifically target that troublesome fat that complements no swimsuit. WORKING OUT WILL BE EASIER Imagine taking a walk around the block with a big sack of dog chow strapped to your back. That'd be pretty uncomfortable (though it would make you very popular with the neighborhood puppies). Well, the same goes for carrying around extra weight: "If you have 20 £ds of extra fat, it's like wearing a 20-£d weight vest while doing jumping jacks," says Wayne Westcott, PhD, an instructor of exercise science at Quincy College. "That puts a lot more stress on your muscles, joints, and cardiovascular system. The lower your weight, the easier exercise will be." As will walking up stairs, getting out of Lotus pose in yoga, and catching speedy toddlers. YOU'LL GIVE YOUR CAREER A BOOST The unfortunate truth about being overweight: You're at risk of being discriminated against in the workplace. In a 2012 study, for example, German researchers found that nearly half of human resource professionals opted to disqualify obese female job candidates when presented with a group of potential hires. The sad truth is thin people are more likely to be hired and out-earn their heavier counterparts by almost $19,000 per year, according to research in the Journal of Applied Psychology. YOU'LL FEEL MORE CONFIDENT When you don't love the skin you're in, that self-loathing feeling can carry over to every aspect of your life, including your career, love life, and friendships. Case in point: In a 2010 study in the Journal of Health Psychology, overweight women admitted to avoiding social gatherings--or trying to go unnoticed when they did leave the house. They felt that their size was a central part of their identity--that they were "big" and therefore "unattractive." What happened after these women lost at least 10 percent of their body weight, or roughly 20 £ds? They felt liberated-- less socially reserved--and like their body shape didn't define them. Makes sense, no? When you feel secure in your body, do you waste time scrutinizing your muffin top? No. You're too busy having fun! YOUR BRAIN WILL ACT YOUNGER As your waist gets larger, your brain's capacity may shrink. Research suggests that obesity can impair your episodic memory, the part of your brain that helps you recall past events in your life (such as your first date). Luckily, recent Swedish research suggests that losing weight may undo this damage. The researchers tested overweight women's episodic memory before and after they slimmed down, and they found that their recall improved (and became more efficient) after they dropped an average of 18 £ds. Genius! YOU'LL HAVE MORE ENERGY Extra weight drags you down physically and mentally. But even losing just 5 £ds can boost your energy and zest for life, according to a study in the journal Health Psychology. Imagine how amazing you'll feel after dropping 20! Bonus: The dieters in the study also felt less depressed and anxious after slimming down. Your mental booster shot is just a few pages away. YOUR POSTURE WILL IMPROVE When lugging around extra weight, it can be tough to stand tall. According to a 2010 Italian study, obesity may encourage you to tilt your pelvis forward (in a stance similar to the one heavily pregnant women adopt), predisposing you to lower back pain. Losing 20 £ds (or less) will help you stand upright again, and that will make it appear that you've lost even more weight than you have! "Good posture makes you look younger, thinner, and taller," says Rebecca Gorrell, a former movement therapist at Canyon Ranch spa. "Other people will see you as more energetic and relaxed." YOUR SEX LIFE WILL SIZZLE If you feel better about your body, you won't be worrying as much about your stomach jiggling while doing the reverse cowgirl with your guy--and less distraction almost always equals more pleasure and more sex! After losing 13.5 percent of their body weight, overweight women reported having sex twice as often as before--and they felt more aroused, lubricated, and satisfied while doing so, according to a 2013 study in the Journal of Sexual Medicine. INSTANT AGE ERASER A Brief Nap Research shows that short naps decrease fatigue, improve alertness and cognitive performance, and leave you looking refreshed. And hey, you deserve to take five. Speaking of time, the optimum amount of shut-eye is 5 to 15 minutes. Set an alarm. Snoozing for more than 30 can leave you groggy. Excerpted from 20 Pounds Younger by Michele Promaulayko, Laura Tedesco All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.

Table of Contents

Introduction: Works for Me, It'll "Work for Youp. viii
You-in control: Stop the Age Acceleratorsp. xvi
Meet the 20 Pounds Younger Life Stylistp. xx
Chapter 1 What You'll Gain By Losingp. 1
Chapter 2 Why We Eat the Way We Dop. 6
Chapter 3 Erasing Stressp. 14
Special Report How Hormones Eff Up Your Dietp. 25
Chapter 4 The Meditation Connectionp. 31
Chapter 5 Eat, Drink, AND Be Mindfulp. 48
Chapter 6 Ways to Eat "Clean" without Going Crazyp. 63
Chapter 7 A 4-Week Fix for Foodiesp. 69
Chapter 8 The 20 Pounds Younger Eating Planp. 78
Special Report Your Probiotic Pantryp. 108
Chapter 9 Moves for a Strong and Sexy Bodyp. 112
Special Report Blast Evil Cellulitep. 125
Chapter 10 Weeks to a Stronger, Younger Youp. 132
Chapter 11 Yoga, Your Wayp. 169
Chapter 12 Beautify Your Skinp. 185
Chapter 13 Erase Years with Makeupp. 202
Chapter 14 Bring Back the Bounce and Bodyp. 209
Acknowledgmentsp. 221
Appendix: Your Mindful Eating Workshopp. 223
Indexp. 264