The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

Bob Harper

Language: English

Pages: 304

ISBN: 0345533127

Format: PDF / Kindle (mobi) / ePub

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.
Taking the guesswork out of implementing the Skinny Rules, Bob offers a month’s worth of menu plans and more than 90 delicious, rule-abiding recipes for breakfast, lunch, dinner, and snacks to keep you cooking and eating skinny for life. You’ll be happily astounded to see the variety and volume of the tasty food on your plate! He also includes terrific tips for what to stock in your fridge and what to prepare every weekend in order to set yourself up for success during your too-busy-to-cook weekdays.
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.
Rule #3: Eat protein at every meal, making some kind of fish your go-to protein as often as you can. Take your weight and divide it by two—that’s more or less how much protein you should be eating in grams every day.
Rule #15: Eat at least ten meals a week at home (and cook them yourself). Restaurant portions are usually 40 to 50 percent bigger than what you’d serve at home—the more you eat out, the more you overeat. Set yourself up for success by preparing my turkey meatballs, hummus, and roasted vegetables on the weekend so that you will have go-to staples and no excuses!
Rule #18: Go to bed slightly hungry. Denied fuel for more than five hours, your body will start burning its own fat and sugar. Make a point not to eat after dinner and you’ll be burning fat while you’re sleeping.
Rule #20: Enjoy a splurge meal once a week. Unlike episodic bingeing, splurge meals are an ingredient in your diet. When you plan something, you are in control.

Clean Food Daily: Melt in Your Mouth Gluten Free Appetizers

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five ingredients, then just keep on pushing that grocery cart. CHEMICALS: We live in a world of things like stabilizers, preservatives, and dyes, and escaping them entirely is unrealistic. (Unless you are wealthy, eccentric, or wealthy and eccentric.) But there are a few notorious ones, often found in diet and “lite” foods and you can avoid them if you know how to spot them: Food dyes: Uncertainty about their health effects still reigns, but their prominence on the label tells you how fake the

sweeteners in frozen fruits (in the form of “added fruit concentrates”), and sweeteners in any packaged food you pick up on the fly. You don’t have the physiological ammo to “just have a little.” You don’t have an antisweet taste bud. (You have a bitter one, but often even it acts in concert with the sweet bud.) I want you to get out of the whole world of hypersweetness. You won’t psychologically expect supersweet when I’m done with you. How critical is this step in terms of weight loss? After

at its absolute worst when it comes to salt and salt labeling. Between the colorful labels, tiny and confusing type, and bad recipe recommendations, the issue is not so straightforward. They don’t make it easy, and you’ve got to take control. Here’s more: our bodies need salt to remain in chemical balance, but each individual’s requirements can fluctuate wildly. When a couch potato becomes physically active, he needs more salt. It’s not just a matter of cutting it out completely. It gets

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

protein, 10g carbs, 4g fat Braised Halibut INGREDIENTS Olive oil spray 2 tablespoons chopped leeks (white part only), thoroughly cleaned ½ teaspoon chopped fresh thyme 5 ounces halibut fillet ¼ cup low-sodium vegetable broth DIRECTIONS 1. Heat a small skillet over medium-high heat and coat with olive oil spray. 2. Sauté the leeks for 4 minutes, or until soft. 3. Add the thyme and heat for 2 minutes, stirring. Set the fish on the leeks and sauté for 3 minutes on each side.

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