State of Slim

by James O. Hill, Holly Wyatt

Americans are getting fatter. A third of them are now obese—not just a few pounds overweight, but heavy enough to put their health in jeopardy. But, one state bucks the trend. Colorado is the leanest state in the nation, but not because of something in the air or the water. Rather, it’s where diet, activity, and environment perfectly intersect.

From their Denver-based research facility, leading weight-loss experts Dr. James Hill and Dr. Holly Wyatt set out to discover why Coloradans are so slim and how they stay that way. They studied the　patients in their weight-loss clinic along with the lean people of Colorado. They also looked for clues in the National Weight Control Registry, a scientific database of thousands of successful "losers" across the country who have dropped an average of 70 pounds and kept it off for 6 years. Their comparison of these groups led to an aha moment—the discovery of 6 simple habits that keep people in a state of slim.

With proof that you can live like a lean Coloradan anywhere, Hill and Wyatt used those 6 habits as the foundation for their revolutionary plan, the Colorado Diet. Unlike most "diets," this one reveals the secrets of people who are in the state of slim, whether it’s because they’ve always been slender or because they’ve lost weight and kept it off over the long term. This is critical, because what you need to do to for long-term weight maintenance is different from what you do to lose weight. You must repair your metabolism. If you don’t, you can drop pounds, but you won’t keep them off. The NWCR participants and Colorado residents had intuitively uncovered the right blend of food, activity, and habits that keep metabolism in top working order. Follow their lead, and you’ll be able to actually eat more food and still stay at a healthy weight.

The Colorado Diet is divided into three phases with very clear objectives: Reignite, Rebuild, and Reinforce your metabolism. In the Reignite and Rebuild phases, you’ll drop 20 pounds in just 8 weeks as you discover how to eat and move so that you are working with, rather than against, your body’s metabolism. With a new, flexible metabolism, you’ll progress into the Reinforce phase, where you’ll continue to lose weight and solidify your new lifestyle. Along the way, you’ll learn how to make changes in your environment and your mind-set so they support, rather than thwart, your success. By following the Colorado Diet, you’ll get your body into a State of Slim for good.

Genres: Health, Nonfiction, Fitness, Food

ebook

First published August 20, 2013

Reviews

[Becky Giovagnoni · Rating 2 out of 5]

I found a few recipes to try in this book. Not much else.

I disagree with many of their recommendations, specifically using artificial sweeteners. It damages their credibility as health professionals that they would recommend things like diet soda and Splenda. If you're going for weight loss alone, then maybe. But that is horrible advice if you're going for overall health and wellness.

(I only read this because good friends are following the plan and I considered joining them.)

[Liz · Rating 4 out of 5]

I got healthy (and looked great) about 3 years ago doing something very similar to this program. It works as long as you can stick with it. Good to read and remember why eating clean makes a difference. Also, this book makes me want to move to Colorado. I told Chris before I'd be better off out west where the weather is nicer and I'd be more motivated to be outside. Maybe someday.

[Jen · Rating 4 out of 5]

Read this book to prepare for a worksite wellness program for my co-workers. Enjoyable, easy to read and understand as a dietitian but the average person may be overwhelmed or bored with the background info/science. It's the first diet book I've read that I didn't want to light on fire and throw out the window. So cheers to that!

[Jeff · Rating 5 out of 5]

This book changed my life for the better and I’ve lost over 60 lbs following this new and healthy lifestyle. I’ve recommended it to everyone I know who has tried all the fad “diets” without any real success.

No gimmicks and eating 6 meals of healthy and clean food a day along with exercise is something anyone can do.

[Melanie · Rating 5 out of 5]

Easy to understand and follow healthy lifestyle program based on years of research. It teaches how to eat healthy by focusing on serving size and healthy foods without cravings and deprivation. It is a lifestyle that is maintainable for life. Best of all, it worked for me!

[Melissa Strickland · Rating 5 out of 5]

The information on how metabolism works was helpful and everyone trying to maintain weight loss should read it.

[Carol · Rating 5 out of 5]

I know several people that have lost weight after reading this book and I decided it was time for me to loose weight. The diet is very easy to follow and the book lists multiple examples of what to eat to stay within the parameters of loss. I never felt deprived or like I was missing too much. I loved the many recipes included in the book.
The premise is to eat six small meals a day, primarily protein with vegetable carbohydrates and a little fat so deprivation doesn't set in. The other big part of this diet, the Colorado lifestyle, is to exercise 70 minutes a day, or exercise at least 30 minutes a day and walk at least 7000 steps a day. I found this to be a very easy regimen to follow however I do live in Colorado.
Two weeks into this I have lost 10.4 pounds and my husband who I corralled into doing this with me(very necessary since he is the primary chef at our house) has lost 13 pounds.
The weight loss is great but feeling better without having to change a huge amount of lifestyle other than what I eat is fantastic.

[Lee Murray · Rating 5 out of 5]

Finally an outstanding, common sense book for weight loss and nutritional consistency. The basis of this book is that you have to change the way you eat and exercise.

Based on the thousands of clinical studies at the National Weight Control Registry in Denver, the book is based on a common sense approach to weight loss— and keeping that weight off.

The concept is easy to grasp—you need to control how much you eat and you need to move. No calling for organic or cage free or grass fed anything. Concentrating instead on teaching you to take your life back in your control and learn to eat correctly.

There are three phases to the program—phase 1 is the strictest control lasting two weeks; phase 2 is the building phase where you build your exercise and still carefully control your diet; and phase 3, TRE finish of the program and instructions on maintaining what has been built. Simple but not easy, this books is a lifestyle change, not a quick fix or fad diet.

If you’re looking to take charge of your life and lose weight permanently, this book is for you!

[Kristin · Rating 4 out of 5]

4.50 rating. I loved this book. Easy-ish for me eating plan. Took away my cravings for carbs almost immediately. Following the plan, I generally get 50 grams of net carbs per day, and lots of protein. Fat consumption is very limited. I’m only one week in but I have high hopes. Have not been hungry. Do I want chips/cookies- I guess so but no cravings any longer. Following the plan generally ends up being about 1200-1300 calories per day so it is fairly low cal even though you do not count calories on this plan. They do allow artificial sweeteners (which I appreciate) but it’s super easy to not have any of them if that’s not ur thing! I do live in Colorado and I definitely notice that we are a thinner state.

[Nicoleen · Rating 2 out of 5]

This had very little that seemed especially new or interesting to the topic of healthy eating and exercise, plus it comes from the vantage point that the reader has done none/little in the way of incorporating these already. Might be interesting if this was the first health related book one ever read, but not for me.

[Fran · Rating 5 out of 5]

I read SOS as a part of the 16 week Anschuez Medical State of Slim program. I lost 26 pounds and believe (hopefully) have changed my mindset. Eat "good foods" 90% of the time (for me while still trying to lose weight) and move more. I plan to read as a motivator after Christmas.

[Yolanda · Rating 5 out of 5]

Very good book. Explains metabolism. How food and exercise effects our bodies. I keep rereading this book and have started doing a lot of what it says, and I can feel the difference in how I feel. I'm excited to do more soon.

[Adrian · Rating 5 out of 5]

I got this book from the library as suggested by a friend. I think I'm actually going to buy the book. It's got a great plan and looks like great recipes to go with it.

[Joyce · Rating 5 out of 5]

Buy this book and keep it handy for life. Like any weight loss program it works if you follow it. This is my second reading.

[Marjorie Elwood · Rating 2 out of 5]

I realize it sounds daft to say that a diet book sounds too much like deprivation but...this was not the diet book for me.

[Tonia · Rating 5 out of 5]

This lifestyle book covers the habits you need to form, break, and how to do that. The diet is implemented in 4 phases - Phase 1 is 2 weeks long and is a detox of sorts - you eat from an approved list of foods - while it is a limited list, you never want for food!! This phase helps break the sugar habit and jumpstarts your bodies metabolism. During this phase, you should be exercising at least 10 minutes a day for 6 days a week. The hardest part of this phase is remembering that you don't have to eat the food "as is". It's ok to cook, add spices and herbs and veggies!! There are some promises you make in the first week that remain for the rest of your life - eating 6 times a day -- every 2-4 hours, eating within 1 hour of waking up, exercising, be true to yourself, and a few others.

Phase 2 is 8 weeks long and the food list is increased. You also increase your exercise in this time frame. In this phase, you might notice (I DID!) more energy, better mood, and less cravings. You also get to enjoy one indulgence meal a week where you can eat whatever you want at a meal. This is the time to enjoy that glass of wine and/or dessert.

Phase 3 is 8 - 14 weeks long and again, the food list is increased. By this time, you should be exercising at least 35 min a day (and getting in 10,000 steps) - 70 min. a day (not counting steps). In this phase you get to enjoy TWO indulgence meals a week.

Phase 4 is Maintenance. This lifestyle says you shouldn't diet forever. You must give your body a break to get used to the weight you are at and just be. Maintenance must last at least 3 months but can last as long as you need -- as long as you are within your predetermined weight range. If you hit your "take action" weight, then you go back to the principals of whatever phase you need to (for me, phase 3 puts me back on the straight and narrow again).

This is a totally do-able weight loss plan and lifestyle that I will continue long-term...perhaps the rest of my life! Using this diet, I have lost 35lbs so far, I have dropped my cholesterol level by 50 points!!! lowered my thyroid medicine, AND have totally stopped taking medicine for acid reflux and insulin resistance!

To start the diet, it can be expensive, so buy the book, read it, and PLAN for your meals for the first two weeks so that you aren't experiencing sticker shock at the grocery store. And, remember - FROZEN AND CANNED VEGGIES ARE FABULOUS!!! it doesn't HAVE to be fresh! Find a protein powder that you like - buy the singles and test them out before buying a big container. I use TERA brand and buy it on Amazon for less than I can get it in the store. And, if you make the muffins, don't over cook them --- leave them a little wet when taking them out of the oven. :0)

[Carter Oakley · Rating 5 out of 5]

This book starts of talking about how slim Colorado is and how to make you like that. Using the Colorado Diet, A Colorado Mindset and all of the info given in this book you can slim down easy. The State of slim went into so many details about why what they were telling us to do worked, so it wasn't just a blind belief. Some of the stuff talked about were, your metabolism and it's purpose, kidneys, glucose and insulin. All in all this book definitely raised my IQ a few points while keeping me entertained with a little humor as well as real life stories.

Dr. James Hill (my cousin/uncle!!!) organized this book very well. The organization followed a pattern mostly which helped. One of the best things this book had to offer in terms of organization, was real life stories. After describing something, there was often a motivational story that said " if that person triumphed over his obstacle why cant you?" This for sure made an enjoyable text, with some of the things added that were real motivators as seen at the end of chapter 5, Excuse: its to hot, too cold, too rainy-too something." Hill then proceeds to entirely kill that excuse. That an all of the things previously mentioned mad this book very, very, VERY enjoyable!

[Lisa · Rating 4 out of 5]

I am not normally a fan of diet books but read this one on recommendation of a respected resource. I really appreciate the science supporting the "Colorado Diet" and think it is a sensible, reasonable approach for anyone who wants to lose weight to become healthier and maintain it over the long term. One limitation, which the authors can't really avoid, is that I believe some people would need guidance on customizing this for themselves. The recommended portions, particularly in phase 1, would be a deal-breaking deterrent for many people and I think are pretty extreme. On the plus side, phase 1 only lasts two weeks and the plan quickly liberalizes and becomes more realistic. The other limitation I saw, which I think the authors could and should address, is that the plan is extremely meat-based. More and more people are wholly are partially eating vegetarian or even vegan now, and it would be literally impossible to do the plan as outlines without eating meat on a daily basis. Overall, I still think that this might be the only "diet book" I would recommend to anyone.

[Julie · Rating 2 out of 5]

The short version: These docs have come upon the groundbreaking theory that exercising more than an hour every day and eating healthy will help you lose weight. Wow!

It might be helpful if someone really needs strict guidelines to follow, but I think most people would find it really hard to stick with the restrictive diet plan, especially with a family. Planning and maintaining that diet would take a LOT of time. Combine that with the prescribed 70 minutes of exercise a day, and you've got a weight-loss plan that will consume every moment of your life. Not practical at all for more people.

[Amber · Rating 3 out of 5]

I like and I don't like this book. The first 100 pages of this book were boring to me. While, there were helpful tips in there, I didn't need everything repeated to me in different forms. The actual diet is rather interesting. I tried it before and it worked, but it didn't help curb my cravings. I decided to actually read the book to see if I could find the answer. The answer seems to be "have a supportive partner." I'm willing to try it again, with a bit different exercise implements. I think I started off too much too strong.

[Michelle · Rating 4 out of 5]

As someone who has family in the Denver area, this book interested me from the start. I always noticed a level of "want-to" from my family members. They are always doing outdoor activities (which are prolific in that area). This book promotes the idea that anyone can find things to do in their own area. Their diet tips are pretty typical for any diet book regarding food, but the book was not a loss by any means.

[Sherri · Rating 1 out of 5]

I couldn't get through this book...not sure why they had to continue to mention that they lived in Colorado. Over and over again, like it was the ONLY reason the diet/lifestyle works. No new info here...eat a clean diet, drink water, limited alcohol, and get sufficient amounts of sleep and exercise. Maybe the good stuff was towards the end...

[Alissa · Rating 4 out of 5]

I thought the research was interesting to read about - not only metabolism stuff, but diet stuff. It seemed like a workable option for me to do. It's the only "diet" I've ever heard about where you can eat more the further you progress. That has me excited...especially since I'm still in a very strict stage one at the moment. Check it out and see if it can work for you.

[Lauren · Rating 2 out of 5]

Aspartame and low fat dairy? Ok because it's FDA approved? This is contradictory to so much other nutritional information. I like the overall healthy lifestyle change information but it was dumbed down to the point of almost being condescending. The lack of information left me with more questions than answers. I so wanted to love this. Disappointed.

[Little House · Rating 2 out of 5]

Movement is the key to weight lose. That is how the book starts, but the diet that they recommend is full of artifical sweeteners and food items that are full of additives and preservatives. I will be using some ideas from this book, but not the food recommendations.

[Dr Jeanne Porter King · Rating 3 out of 5]

Loved it. Was motivated by the purposeful journalling. Too difficult for me to maintain.

[Susan · Rating 3 out of 5]

Not too many surprises in another diet book. Just some support for the conventional wisdom that healthy eating and moderate exercise keeps you fit and healthy.

[Kathleen · Rating 2 out of 5]

The diet lost me when they said you need to do 70 minutes of exercise 6 days a week. Is that possible for a person working full time?

[Deanna Sutter · Rating 2 out of 5]

The book started out okay and I liked the section on will power. But I didn't like the diet plan at all.

[Connie · Rating 4 out of 5]

Here we go again...