The authors guide in trouble-shooting common stum-
bling blocks like portion distortion and lack of meal
planning. Practical suggestions are offered for dealing
with emotional stress and the temptation to quit. The
authors advise their readers to revisit their expecta-
tions for what constitutes weight loss success. Dieters
are taught to pace their long term goals by setting
more tangible milestones and rewarding small suc-
cesses along the way.
WEEK NINE: STRESS RELIEF.In week nine, dieters are
encouraged to consider the relationship between weight
management and stress management. The authors
explain how high levels of stress affect the body’s hor-
monal balance, triggering food cravings and promoting
fat deposition. Readers are advisedtoanalyzethestres-
sors in their lives and begin brainstorming solutions. The
authors emphasize participation in physical activity and
the support of friends as effective stress management
tools. Readers are encouraged to try a step-by-step 20-
minute daily relaxation routine to relieve tension and
enhance coping. This week’s featured recipes are calorie-
reduced versions of traditional comfort foods such as
meatloaf, chicken pot pie and beef stew.
WEEK TEN: STAYING ACTIVE FOR SUCCESS.In the
program’s tenth week, healthy eating and active living
are shown to be synergistic. The author presents
research showing that dieters who exercise regularly
enjoy greater success in their weight loss programs
than those who are physically inactive. Rather than
advocating intense gym workouts, the authors high-
light the calories expended in activities of daily living
and encourage being active in ways that are enjoyable.
For optimal fat burning, however, readers are advised
to check their pulse and aim for an intensity equivalent
to 60% to 80% of maximum heart rate. The chapter is
consistent with the book’s message of making changes
gradually; it encourages starting out with 10 to 15
minute walks each day and slowly working up to 30
minutes of daily physical activity.
WEEK ELEVEN: KEEPING ON TRACK.This week’s
goal is developing strategies for monitoring progress
and trouble-shooting areas of difficulty in order to
avoid set-backs. Readers are advised to anticipate
small weight fluctuations but to take action before a
few pounds of weight gain become a full relapse. The
authors provide a diagnostic checklist for identifying
areas of difficulty. They advise weekly weigh-ins to
gauge long term progress. Dieters are encouraged to
monitor and make a written record of mood states in
order to uncover their relationship to emotional eating.
WEEK TWELVE: AVOIDING BOREDOM AND MAIN-
TAINING CHANGES IN THE LONG TERM.ChangeOneacknowledges that boredom with a set routine is a big
obstacle in maintaining changes over the long term. The
authors encourage their readers to break their routine
slightly every week to foster continued enjoyment of
eating. Suggestions include trying a new food every
week, creating a salad bar at home for dinner and con-
cocting signature flavor combinations for standbys like
homemade pasta and pizza. Again, dieters are reminded
to keep the process from becoming tedious by setting
rewards for small steps taken towards the achievement
of the ultimate goal.
Part Two of the ChangeOne book is a collection of
resources, including meal plans, recipes and an eight-
week fitness program complete with color photographs
of aerobic, strengthening and stretching exercises.
Readers are encouraged to visit http://www.chan
geone.com for online support. For a fee, dieters have
access to online journaling tools, recipe archives, meal
plans and activity plans.Function
The ChangeOne diet promotes a gradual calorie
deficit by remodeling eating habits one meal at a time.
Ultimately, three low-calorie meals plus two small
snacks provide a total of 1300 to 1600 calories per
day, which represents a significant reduction in calorie
consumption for the average North American adult.
Meal plans are presented in a style that allows the
reader to mix and match set amounts of preferred
foods. This flexibility allows the reader to create enjoy-
able meals that are calorie-controlled, thus promoting
weight loss.
Part Two of the ChangeOne book includes recipes
and daily menus to support readers who desire the
structure of a set meal plan.Benefits
The ChangeOne diet promises ‘‘no fads, no risks,
no craziness’’. It is based on nutrition principles that
are scientifically sound, and it echoes the nutrient
balance endorsed by the USDA Food Pyramid.
Meals consist of lean protein, high-fiber starchy
foods, fruits, vegetables and low-fat dairy. No foods
are disallowed, and no special foods or supplements
are necessary. Meals can be prepared at home or pur-
chased in restaurants. Varied meal plans and tasty
menus, combined with numerous recipes and cooking
tips make the book practical and informative.
ChangeOne is written in a straightforward, engag-
ing manner. Changes are promoted in a step-wise
fashion, in contrast to the all-or-nothing approachChangeOne diet