How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss
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The missing piece to the most sought-after health goal, How to Lose Weight for the Last Time offers brain-based solutions for dropping pounds and keeping them off without suffering or sacrifice.
As a pediatrician, Katrina Ubell, MD, always struggled with her weight—she was either 40 pounds overweight, or struggling to lose that weight. Although she'd regularly counsel parents on the importance of keeping their kids healthy and fostering good eating habits, Dr. Ubell, as a busy professional, was never able to do the same for herself. Like everyone else, she tried many different diets and programs, but would always regain the weight.
In 2015, Dr. Ubell “cracked the code” for making weight loss permanent, and developed a program targeted at busy physicians like herself who often de-prioritize their own wellness. As a weight loss coach, Dr. Ubell has helped over 1,000 busy physicians and professionals find and stay at a healthy weight with her brain-based program, and is now ready to bring this program to the general public.
Dr. Ubell's program doesn't involve any unrealistic diets, plans, special foods, supplements, or even rigorous exercise protocols; instead, she uses a deep understanding of the brain and behavior patterns to get results. Through her work, she has been able to uncover and speak into the universal obstacles that stand in our way of losing and keeping off weight.
PLEASE NOTE: When you purchase this title, the accompanying PDF will be available in your Audible Library along with the audio.
Customers say
Customers find this weight loss book life-changing and easy to understand, with a step-by-step plan that helps them lose weight and maintain it. They appreciate its scientific approach, with one customer noting how it backs its findings with research. Customers value the podcast content, with one mentioning how it summarizes key points, and they appreciate the book's focus on freedom around food.
Tobin Naidorf –
Ditch Diet Mentality
Katrina’s book, How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss, covers a lot of ground. With the experience she has accrued explaining medical terminology and concepts to her patients and their parents, she reviews some of the basic body chemistry of eating and hunger. This is important to understand because as part of her advice to readers is to give up flour and added sugar in their diets. The reason is to reduce the effects of frequent insulin release and allow the body to access its own fat stores. Katrina uses the words, “fat-adapted” and the goal of getting there is to mitigate the effects of feeling hungry. I can concur, when you are in that state on a low carbohydrate intake plan, you will not experience hunger as intensely.Katrina goes on to explain why people over-desire food and have become totally dissociated from their natural sense of when to eat and when not to. She also discusses the way many people use food to distract, divert and entertain themselves from some uncomfortable emotions or traumatic events. The goal is to become aware of some of the bad habits we have acquired and start to change our thoughts and think with more intention about how to eat and drink.All along, the author includes examples to illustrate her points and make them more accessible to her readers. I had heard and read many of the ideas in Katrina’s podcast, but I still found some new nuggets to explore. The chapters are long and many will require a re-read, particularly if the material is new to you. Reading her text could easily be supplemented by listening to the corresponding episode of her podcast, Weight Loss for Busy Physicians. (She has recorded over three hundred episodes and access is totally free.)The point of this book, which has been lost on some of the folks who have given her low ratings, is not the actual protocol for the foods that you eat. Katrina does make some recommendations on dietary modifications that are similar to some other well-known diet plans. The difference here is the imperative to understand why one is overeating or over-desiring various foods. The recommendation is to parse out some on the unhelpful thoughts in our brains and the uncomfortable emotions that accompany them. Katrina makes several recommendations regarding how people might experience or process their negative emotions. Since everyone processes pain, anxiety, frustration, and fear differently, we may require different techniques to help us feel the feels.With more self-awareness of the thoughts that start the cascade towards over-eating, we can start to change the thoughts and NOT over-eat. This process takes practice and Katrina makes several suggestions regarding journaling, meditation, and other techniques. Her recommendations are to plan your food intake, plan your exception items or treats, and then write down all your intake in a journal. Committing to your own plan becomes part of the program of learning to trust yourself and showing yourself the utmost love and respect.For those of you looking for some magical solution or dietary alchemy, this is not the book or solution for you. If you can accept the premise that by listening to your body’s elemental hunger signals and reducing your over-desire for food, you will actually lose weight. The emotions that come up when you don’t succumb to the urges will be strong. The work to process and feel emotions will let them pass without the need to dive into a bag of chips or a sleeve of cookies.I recommend Dr. Ubell’s book for those of you struggling with weight loss on the typical diet plans that fail to address the emotional aspects of eating. Typical diets rely on willpower and most of us know that willpower will eventually fail us. When we have a car accident or our friend dies or our kid fails a chemistry test, we don’t have to eat. As Katrina writes on p. 187, “Whatever the problem is, the solution is not in the fridge.”The book is a great start for those who are looking for a thoughtful and compassionate approach to weight loss. Once you understand the concept of thinking with more intention, you can apply the principles to other areas of your life. Understand that you can think whatever you want right now, and those thoughts will help you attain better results. If you believe that you are a person who can lose weight, you will. What thought would you have to feel to become confident and committed? Katrina Ubell has quite a few suggestions to get you started.Written by Joan Naidorf DO, author of Changing How We Think About Difficult Patients
Friend –
It makes a lot of sense
Something about Katrina Ubell’s way of talking about weight loss has worked for me. She has done her research and I like the way she uses nature, theory and culture to write about obesity and the struggle with weight loss. She is sensitive to the stigma and shame that people have endured but her mission is to help people find some relief and freedom from losing and then gaining weight back. She has put together a good plan that feels workable not just for dieting but long term. Previously a pediatrician Katrina Ubell now has a professional weight loss coaching program for women physicians only although many of her resources are available for free on line. Her podcast is wonderful because she is a great motivational speaker and has a good sense of humor. Katrina is a weight loss coach and to my thinking she is not trying to be an expert doctor on obesity as much as she is a well read experienced weight loss coach and doctor who cares and can help. I’m not a medical doctor but reading her book and listening to her podcasts have helped me a great deal. I’m glad my doctor told me about her book.
Dexter –
So happy to recommend this book to my patients!!
I have been working with Katrina and her awesome team for over a year now, losing weight in such a supportive environment and learning to achieve peace and freedom around food.I have been sharing the principles I have learned with friends, family, and my patients and am so glad that this book has come out so that ANYONE AND EVERYONE can benefit from her breakthrough methods and use these tools to lose weight and keep it off permanently, so that this will be truly be the last time to lose this weight.This book is filled with information and wisdom and so much common sense!It is a fast and easy read and there are lots of resources to help.I have already been recommending this book to my patients, so that they can read it themselves, instead of my trying to explain the process during a fifteen minute visit. 😁It is so helpful to get to the point where we can process and deal with our emotions instead of buffering with food. Then food just gets to be food.Reading this book will help you realize that this is so much more about losing weight and keeping it off…it is literally life-altering!Get this book, read it, and be amazed at the transformation in your life.Carol Dexter Hayes, MD board certified family physician.
Mary Ann Merlin –
Worth reading
At 68 I learned so much about emotional eating. Real game changer, for me. I highly recommend it to anyone with weights issues.
Helen Kapinos –
East and NOT EAT Food List
I ordered your book on my Kindle. Although it was great for reading, I lack the ability to go back and review sections without repeating the entire book. If I had purchased the hardcover or paperback, I would have been able to refer to the section I want to review. Is it possible for you to email me the section that provides specific foods that CAN be eaten and foods that CANNOT be eaten? My concern is related to consuming honey, specific cereals, sauces.I hope to hear from you soon. Thank you.
Stephanie H. Hammond –
Dr Ubell has this program to help women physicians lost weight. But reading this book, and listening to her podcasts, I never felt like I am excluded from her wisdom and knowledge. She puts it all in here, with compassion and humour, helping the reader recognise her own reasons for not losing the weight, helping her make a plan that suits her own life.I think this is because she addresses the emotional reasons we pack on the weight. I’ve been sugar and flour free for 5 months now and feeling fitter, healthier, stronger and happier – and the 6 kgs I’ve lost haven’t come back on!Definitely recommend this author and her book and podcasts.
Elaine K –
Katrina’s book is such an accessible and informative read – the concepts for weight loss and maintenance are practical and I would encourage anyone who is struggling with constant ‘food chatter’ to read it. Peace and freedom around food really is possible. Thank you Katrina!
rorry dunbar –
I can’t say enough about this book. It’s so amazing and helpful.I’ve listened to almost all her podcast episodes which have been instrumental for me to get started but there’s something very helpful about the book – it brings it all together and more in such a thoughtful way – and I’ve never felt better.I’m eating what I want when I’m hungry and learning not to stuff myself. This work helps me remain compassionate towards myself and I’m incredibly motivated.My life has improved so much just with working on my mindset for life. And I’m LOOSING WEIGHT, to boot.This book is amazing.Thank you Katrina!
Pinay Moeder in Netherlands –
Finally the most practical and best insight into losing weight, this book is very promising and I can’t wait to use all the tools to lead to my last and final journey to weight loss. Thank you for this book.
carol taylor –
I loved it some really good tips it is practical and even when there are things you don’t want to do Katrina explains why you should.