PDF DOWNLOAD [Health at Every Size The Surprising Truth about Your Weight] AUTHOR Linda Bacon
Liberty Arrives! jThere aren t a lot of books I would recommend to absolutely everyone If you have ever struggled with dieting felt shame about your body weight or feel like you need to lose weight you should read this book If you have ever looked at someone fat and found yourselfudging their weight tried to give friends or patients advice like diet and exercise you should read this book too If you have ever believed that weight is in itself a health hazard and have any power to affect change in anyone s beliefs you should read this book This is half scientific look at what research actually says about body weight and health and half rough roadmap towards self love self knowledge and becoming a healthier human being I have mixed feelings after reading Health at Every Size I have struggled for over 3 decades with eating disorders and even when my weight has been well within normal ranges ie a healthy BMI I have still felt pressure to diet to get thinner to generally not feel happy with who I am or how I look Over the years I ve read a variety of books on health fitness diet weight and disease including different diets such as Paleo keto vegetarian vegan Whole 30 Mediterranean etc and I kept seeing Health at Every Size referenced so I thought I d read itFirst my key takeaway might not be what the author intended My take is that restrictive dieting in which we listen to outside sources for guidance is the problem When we listen to societal and cultural norms telling us what is beautiful and what is not that s a problem When we listen to the government telling us what is healthy or not that s a problem When we listen to Weight Watchers or Jenny Craig or Atkins telling us what to eat when to eat and how much to eat that s a problem When we listen to that doofus guy who calls you a fat heifer when you re 5 6 130 lbs and a size 6 that s a problem When you listen to the nightly news screaming about the obesity epidemic and blaming every condition under the sun on being overweight that s a problemI m not saying nor do I think Linda Bacon is saying that we should reject science and go with only our feelings and instincts however too often the news gets it wrong As Bacon references correlation does not eual causation Studies may find a correlation between obesity and cancer Does that mean obesity causes cancer Maybebut until we study every single variable and its effect on getting cancer we cannot and should not take obesity causes cancer as truth Could it be that obese people get less exercise and are less active That they don t get proper sleep That they do not have good positive social networks That they are less likely to go to a doctor when ill That they are on medications Are they likely to smoke More likely to drink alcohol Eat processed foods Eat fewer vegetables and fruits So a link exists between certain conditions and obesity but could it be something else causing the cancerEually as important Bacon points out that when correlations are found it s typically for individuals who are very obese I think she wrote that it was at a BMI of 41 So this panic that someone who is 30 lbs overweight is going to get cancer heart disease and diabetes because of being overweight is simply wrong Taking it further the idea that the very institutions created to help us with these issues may very well be propagating this misinformation is pretty likely Drug companies weight loss organizations the government certain medical professions and the food industry have a huge stake in diet culture How can we truly trust what they tell usNow I had some issues with Health at Every Size For a book that claims Not To Be A Diet Book She Spends An Inordinate to be a diet book she spends an inordinate of time talking about what foods to eat how much activity to get etc More than once I was annoyed when I felt she fell into dieting tips propaganda As someone who has spent her entire adult life on and off restrictive diets I am sick to death of reading I should eat fiber to feel full that I should park further away and walk or that I should eat vegetables I skimmed over pretty much all of that and there was uite a bit Second she is a big proponent of intuitive eating in which a person must reject diet culture and learn to listen to her own body when it comes to food In other words our bodies will culture and learn to listen to her own body when it comes to food In other words our bodies will us when it is hungry and if we truly listen we will know exactly when what and how much to eat Perhaps she can live that way but for someone struggling with eating disorders it s an issue for me Why My intuition sucks I ve spent so many years not buyingeating certain foods that giving myself free rein is disastrous This book and others on the topic of intuitive eating will tell you that most people gain weight when first trying to learn this way of eating and unlearn old styles
"Again Speaking As Someone "speaking as someone an eating disorder I can say this is not good for my mental health I gained 30 lbs over a few months and I descended into a brutal and scary depression And not only that my orthopedic issues went absolutely bonkers I was diagnosed with widespread osteoarthritis in my 20s from my aw and neck down to my toes and gaining weight directly caused my feet ankles knees hips and back to hurt A lot In fact I had to cancel a hiking holiday over Thanksgiving because my back was so acute and I had a miserable vacation in Dubrovnik because my ankles and knees were so inflamed no one told me Dubrovnik had 10 gabillion stairs I simply cannot live happily gaining weight while waiting for my intuition to override decades of diet culture Even with the parts I felt were flawed I think this is a critically important book Many will say it s all about fat acceptance and dismiss it outright however I think it s about acceptance in general and learning that the science of weight gain and loss. Fat isn't the problem Dieting is the problem A society that rejects anyone whose body shape or size doesn’t match an impossible ideal is the problem A medical .
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Nowhere near enough dietary fat 10% of calories from protein is said to be too high a protein intake So what you re left with is a diet that is probably 70% or carbohydrate That is a level many of us ust cannot cope with and which makes us feel constantly starving hungry ill and weak even after meals Not to mention making us gain weight like crazy even if we re putting everything we have into eating in a healthy way For some of us eating beans counts as a hungry making starch food not a protein food Not telling readers that some people How to Know the Ducks, Geese, and Swans of North America just can t cope with high carb diets and are not suited to them sets them up for failure following the HAES plan and then blaming themselves for it The same is true for people with food allergies to common foods such as grains and soy Eating foods you are allergic to makes you crave them it is one of the symptoms The concept of eating the same oldunk but in moderation Rebellion in Black and White just doesn t work for many of us It sets us up to failThe message to enjoyunk foods and other not so healthy common foods in moderation is problematic Some of us physically can t eat these foods in moderation that is the whole problem They do things to our bodies which shut off our bodies natural satiety signals and make us feel unwell afterwards too or constantly unwell if we eat them often enough This subject is tackled brilliantly in the book A Life Unburdened I highly recommend it It also explains why saturated fat is a healthy food that is good for you along with cholesterol containing foods It is the new fangled unnatural fats which don t suit us not the ones we have been eating for tens of thousands of years such as animal fatThere is so much wrong information in the nutritional chapters but it s also very badly written and constantly contradicts itself The research uality is poor The author says we have virtually the same genes today as our Paleolithic ancestors had so we will do best eating the same diet they did a diet which gave animal foods very special importance Then she says that because of industrial meat farming practices the best way to emulate a Paleo diet today is to eat a diet of mostly plants with meat there as a condiment only or avoided entirely because everyone knows meat and animal fat is unhealthy UmmmwhatHigh fibre highly processed breakfast cereals are super healthy and so are highly processed foods such as tofu says the author The huge problems with soy as a staple food as explained in books like The Whole Soy Story are never mentioned The problems with anti nutrients in whole grains are never mentioned as of course are the ways to soak and otherwise prepare grains to reduce them The book repeats lots of myths about fibre and omits information that explains that for some of us a lower fibre diet and fibre from vegetables and fruits only and not grains suits us best No amount of fibre in your diet will make your meals satisfying to you if you aren t eating enough fat in your diet or protein Accurate information on eating what our ancestors ate and the foods our genes are best suited to is in on eating what our ancestors ate and the foods our genes are best suited to is in such as Primal Body Primal Mind I m not convinced by the thrify gene theory this book puts so much importance in A few good books such as Good Calories Bad Calories have done a great ob debunking this myth far convincingly Seeing how ignorant and misled the author was on basic nutrition theory it also made it hard to have much faith in the uality of some of the novel ideas on body chemistry and weight regulation put forth in this bookAt the end of one o If you have ever gone on a diet even a healthy eating plan if you have ever looked at your body and thought you were fat if you ever have wished you were thin if you have ever counted a calorie you must read this book If you re a naturally thin person who has never had to worry about food or weight read this bookLinda Bacon outlines all the lies we ve been fed about obesity and weight loss and she does it with impeccable science Every time she makes a statement of fact in the book the sentence ends with a little postscript number referring to the source in the appendix Sometimes factual statements are backed up by 5 or 6 or 7 references Linda Bacon knows what she s talking about Yes this book is HAES Health at Every Size 101 if you re already familiar with the fat acceptance movement little of the information in this book will be shocking or new to you However Bacon has compiled and presented it in such a sensible accessible way with grace and conviction This is an essential book for fat positive people to have in their libraries so they can give it to friends and family who are new to the concept that we don t have to hate our bodiesSo in short if you are new to fat acceptance FA read this book If you are an FA veteran buy this book If you have never heard of FA read this book Holy moley I wish I d read this book when I was fifteen My entire life would have been changed with this knowledge and possibly that of several members of my familyIf you have any issues regarding your weight or self image Or If Anyone You if anyone you has those issues do not walk but RUN to get your hands on this bookThe research presented will knock your socks off and change your Understanding Of How Your of how your works to protect and support you The down side is that you will forever be suspicious of any government or industry experts which is probably a very healthy thing First I want to say that this book is a must read for anyone who is overweight and has ever wished they were thinner Even if I felt the book was flawed in a few ways I think it s still incredibly valuableThere s a whole movement started by the book and it s a really empowering wonderful thingEssentially the point of this book is that the chips are stacked against higher weight. D healthy living manual that debunks the weight myths and translates the latest science into practical advice to help readers forever end their battle with weight. ,
Is inherently flawed Lumping all people who are outside of healthy BMI range which is kind of a load of poo anyway as fat overweight obese etc and then building a multi billion dollar industry to all at once tear them down and try to rebuild them is a tragedy Even worse is when we apply flawed or fake science to bolster these ideas I think Bacon did a good ob exposing the half truths and outright lies even though sometimes it felt like she went too far to the other side but I d still recommend the book I have been learning about Health at Every Size and the Fat Acceptance movement and am thus trying to read it s canon of literature The basic idea is that dieting and self loathing are eually bad for you and one can take better care of oneself by eating and exercising in ways that feel good This book and others like it are making me of a feminist and compassionate to the bodies of others and to my own body This is an excellent book that explains why diets don t work and THANK GOODNESS finally shifts the blame from the dieter to the diet THE DIET DOESN T WORK Stop blaming yourself for not being able to control everything Some things are ust out of your control Let it go Food is to be eaten for nutrients to nourish our bodies and provide us with the energy we need to function SO EAT FOOD Eat a variety and eat SLOWLY to enjoy the food Unprocessed foods are better for you than processed foods or fast foods Duh but I supposed it had to be said But if you want a twinkie have a freaking twinkie and then move on from it One twinkie isn t likely to kill you But supress that craving for one twinkie and you might end up binging on an entire box or a whole tub of ice cream later when you finally cave into your craving So don t supress you food cravings Eat when you are hungry and stop when you are full Sounds like common sense but how times have you zoned out in front of the tv to find that bag of potato chips suddenly empty and you have a stomach ache There s a decent amount of science discussed in the book and some common sense things that have to be said because obviously people are not getting it PS I m sick of people being on diets Can you tell And I have yet to see one actually work I ve only seen eating disorders develop So stop with all the diets This book was not written by a medical doctor I also find the name Bacon to be deliciously ironicIt s easy to be impressed by someone who says I have a PhD but keep in mind that a PhD is NOT the same as a MD Not only that but Bacon s degree is in physiology not medicine and she as of 2020 is an associate nutritionist at the same college she got her degree from University of CaliforniaCalling oneself is a nutritionist is an automatic strike against that person ANYONE can call themselves a nutritionist you don t need certification for that Dietitians are the ones who need to get certified and you will find dietitians in hospitals and clinics to advise patients on diets usually for health issues ie low sugar diets for diabetics low sodium diets for heart patients etc but since Bacon doesn t believe in diets it makes se I struggled with this book and not because it was badly written the author has a readable non academic style of writing I suppose because its main premise is so far from what I readable non academic style of writing I suppose because its main premise is so far from what I believed all my life I found it rather difficult to accept While I agree with the author s view that it is counterproductive to berate oneself and go into cycles of self hate and binging on food I perhaps still hold on to the belief that one simply needs to positively re frame one s ourney to fitness at a normal weight rather than accept that one is fat for lifeWhile I agree that it may be physically and emotionally damaging for an obese person to yo yo diet I also continue think that an obese is likely to have energy if they very gradually became fitter and lighter I don t think severe diets are helpful and in fact I also think they are detrimental I have so much vitality when I m lighter that it s hard for me to accept that being overweight let alone obese gives one a wel It s flawed in parts but I got a lot out of this book overall The core messages of this book are solid and timely Listen to your body and eat real food that makes you feel good Starving yourself to be thinner ends in weight gain for most of us and a raising of your set point weight so don t do it Move in ways that make you feel good without worrying about burning calories Don t pay attention to super skinny ideals or weight loss diet hype and ust do what works for you and makes you feel healthiest Skinniness is not the same as healthiness and it is the latter which is most important The writing of the book seemed clumsy at times I feel the main points could have been put simply and that some of the text was too long and
Meandering In Getting Toin getting to point The parts on accepting and finding your set point weight were uite good One of the strongest parts of the book was the letters at the back of the book which were to give to family to let them know it d be great if they made no positive or negative comments about your size changing because you re focusing on health and not mere weight change A letter for doctors was also includedThere are also some not so good parts of this book I feel this book would have been a lot stronger if the sections on nutrition were omitted entirely and the book ust made the points about health being important than weight clearly and powerfully The author should focus on the topic she really knows a lot aboutThe nutrition information in this book really is bad It s basically a description of the food pyramid 30% of calories from fat is talked about as way too much fat this despite the fact lipid experts such as Mary Enig PhD say that for some of us 30% is. Stablishment that euates thin with healthy is the problem Health at Every Size The Surprising Truth About Your Weight by Linda Bacon PhD presents a well researche.