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How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss
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.
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.
288 pages, Kindle Edition
Published September 20, 2022
385 people are currently reading
564 people want to read
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Displaying 1 - 30 of 105 reviews
October 21, 2022
This is such a helpful tool. I am an emotional eater and a bored eater. I have changed the way I am thinking and paid close attention to my body; I only eat when I am hungry now. Am I struggling and keeping on track well yes you can't change your way of thinking overnight. But I am happy to say I am down 23 pounds, and I am going to keep it off. I am rereading this book again. It has been so helpful.
I highly recommend this book.
The Mary Reader received this book from the publisher for review. A favorable review was not required, and all views expressed are our own.
I highly recommend this book.
The Mary Reader received this book from the publisher for review. A favorable review was not required, and all views expressed are our own.
August 10, 2024
A doctor turned weight loss expert pens a good, reasonable primer on weight loss. Nothing earth shattering here but a good reminder about emotional eating and being mindful about your comfort with your body and how you chose to sustain it. Not judgmental, just some guidance and tips if weight loss is your goal. The primary theory being most eating is emotional eating. She also advises not to concentrate on weight loss through exercise which honestly sounds pretty smart. She also advises...wait for it...stay away from flour and sugar. Shocking advice! jk Get the eating dialed in and comfortable before addressing any additional fuel needs associated with consistent vigorous exercise. I like her approach though I'm sure I'll modify it to fit my needs and desired outcomes. All in all, a common sense protocol that most people can embrace.
3.75 Stars rounded up
Listened to the audio book. The author did a good job with the material.
3.75 Stars rounded up
Listened to the audio book. The author did a good job with the material.
October 24, 2022
Such a powerful resource! While I’m personally not into her suggestions about eliminating flour and sugar from your diet (I totally understand the validity of this type of eating- I just know that for me that would cause a major rebellion!) I LOVE the rest of her message! Dr. Ubell does a deep, deep, dive into emotional eating and not just lip service, rather, honest information with lots of suggestions for healing. I listened to the Audible version of the book (and it’s wonderful as the author reads it - which is always my favorite!) but have decided to purchase a hard copy as there is so much that I know I will want to reference in the future. If you’ve struggled with your weight ever, fear you may be an emotional eater, or are just tired of the lose weight, gain it all back cycle, this book is for you.
March 6, 2023
If you follow Brooke Castillo or any other coaches who are certified through the Life Coach School, you will like this book. It's a great summary of the different concepts they all teach. I liked the topics about what can prevent weight loss (trauma) and different new therapy approaches. She also recommends to track your weight without decimals which I never thought about before, but I definitely gonna do that from now on.
What I didn't like was her trying to separate her weight loss approach from diet culture and diet mentality. Her weight loss approach includes a food-protocol where you plan your food the day before and you need to write down when you went off-plan, no sugar, no flour, three meals a day, no snacks, intermittent fasting, and planning exceptions (just a different word for cheat meals, but only one per week).
I'm sorry, but that IS a diet! It just comes in a new package.
She also mentions to eat fruits with lower sugar content if you have problems with weight loss. So you should rather eat berries than an apple. And she also recommends not to exercise in the beginning because it often can make you more hungry and gain weight. She states clearly that exercise is overall very health promoting, but that it won't help with weight loss. Which might be true, but that just didn't sit with me well.
If you are up for all of that, great, you will get a lot of useful tips and resources. I also recommend her podcast to dive deeper in some of the concepts.
I personally realized by reading this book, that I do not want to put my body (and mind) under such restrictions anymore. I don't see this as sustainable or enjoyable.
What I didn't like was her trying to separate her weight loss approach from diet culture and diet mentality. Her weight loss approach includes a food-protocol where you plan your food the day before and you need to write down when you went off-plan, no sugar, no flour, three meals a day, no snacks, intermittent fasting, and planning exceptions (just a different word for cheat meals, but only one per week).
I'm sorry, but that IS a diet! It just comes in a new package.
She also mentions to eat fruits with lower sugar content if you have problems with weight loss. So you should rather eat berries than an apple. And she also recommends not to exercise in the beginning because it often can make you more hungry and gain weight. She states clearly that exercise is overall very health promoting, but that it won't help with weight loss. Which might be true, but that just didn't sit with me well.
If you are up for all of that, great, you will get a lot of useful tips and resources. I also recommend her podcast to dive deeper in some of the concepts.
I personally realized by reading this book, that I do not want to put my body (and mind) under such restrictions anymore. I don't see this as sustainable or enjoyable.
October 2, 2022
How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss by Katrina Ubell, MD
8h 18m narrated by author, 304 pages
Genre: Nonfiction, Health & Fitness, Psychology
Featuring: Yo-Yo Weight Watchers, Doctors Don't Know Because They Aren't Taught, Life Coaching, Learning to Control Your Mind, Personalized Life Change, Overeating: Overdesire, Overhunger, Emotional Eating; You Don't Need Snack They Were Created As A Money Grab, Give Up the Juice, Unlearning Myths, Author Interview
Rating as a movie: G
Quotes: "We use food to deal with boredom, sadness, frustration, and stress."
"I knew that a medical approach to my weight loss wasn't the solution for me. Research has shown that injections, pills, and surgery don't permanently solve the weight problem for most patients who turn to them for help."
My rating: 🌟🌟🌟🌟🌟
My thoughts: 📱13% 1:06:40 Ch. 2 - Mind-blowing information. I thought this would be the same ol same ol, but there is a lot of information that is new and broke down in an easily comprehensible way.
📱26% 2:10:09 Ch. 3 - I need to purchase this book.
📱40% 3:20:15 Ch. 5 - This is reminding me of Dave Ramsey, 80% behavior.
📱67% 5:30:57 Ch. 8 - I don't need to buy this book before the information is so simple and memorable, but I think I'm going to buy it. I don't feel like getting additional information from the website.
📱73% 6:04 Ch. 9 - That [ch. 8] was the most enlightening chapter so far.
This book is magnificent. I highly recommend it to anyone, even if you're not trying to lose weight. There is a lot of beneficial information here beyond food and weight.
Recommend to others?: Yes! 100 times yes.
8h 18m narrated by author, 304 pages
Genre: Nonfiction, Health & Fitness, Psychology
Featuring: Yo-Yo Weight Watchers, Doctors Don't Know Because They Aren't Taught, Life Coaching, Learning to Control Your Mind, Personalized Life Change, Overeating: Overdesire, Overhunger, Emotional Eating; You Don't Need Snack They Were Created As A Money Grab, Give Up the Juice, Unlearning Myths, Author Interview
Rating as a movie: G
Quotes: "We use food to deal with boredom, sadness, frustration, and stress."
"I knew that a medical approach to my weight loss wasn't the solution for me. Research has shown that injections, pills, and surgery don't permanently solve the weight problem for most patients who turn to them for help."
My rating: 🌟🌟🌟🌟🌟
My thoughts: 📱13% 1:06:40 Ch. 2 - Mind-blowing information. I thought this would be the same ol same ol, but there is a lot of information that is new and broke down in an easily comprehensible way.
📱26% 2:10:09 Ch. 3 - I need to purchase this book.
📱40% 3:20:15 Ch. 5 - This is reminding me of Dave Ramsey, 80% behavior.
📱67% 5:30:57 Ch. 8 - I don't need to buy this book before the information is so simple and memorable, but I think I'm going to buy it. I don't feel like getting additional information from the website.
📱73% 6:04 Ch. 9 - That [ch. 8] was the most enlightening chapter so far.
This book is magnificent. I highly recommend it to anyone, even if you're not trying to lose weight. There is a lot of beneficial information here beyond food and weight.
Recommend to others?: Yes! 100 times yes.
May 21, 2024
I've struggled with weight since I was pregnant with my first child 41 years ago. This book, along with The Complete Guide to Fasting by Dr. Jason Fung, has me on a path that is simple and sustainable.
Dr. Ubell addresses all the problems we face when trying to lose weight by addressing underlying causes that got us to this weight and giving us tools to get the weight off and keep it off.
I chose to go with intermittent fasting, and between the two authors, I've devised a plan that feels sustainable long-term. I've lost 10 lbs in 2 weeks. I started out by deciding to only eat when I'm hungry and realized this human body does not need 3 substantial meals a day. I'm saving a bundle of money and time on this plan! I had lost hope of ever taking off this weight. Hope is restored.
Dr. Ubell addresses all the problems we face when trying to lose weight by addressing underlying causes that got us to this weight and giving us tools to get the weight off and keep it off.
I chose to go with intermittent fasting, and between the two authors, I've devised a plan that feels sustainable long-term. I've lost 10 lbs in 2 weeks. I started out by deciding to only eat when I'm hungry and realized this human body does not need 3 substantial meals a day. I'm saving a bundle of money and time on this plan! I had lost hope of ever taking off this weight. Hope is restored.
November 7, 2022
As someone who has been dieting off and on for the past 13 years, I always hesitate to pick up a book about weight loss. I have been doing a lot of pondering diet culture and the way our culture deals with ideas about food, scarcity, weight, and worth. It's a lot to unpack, especially when you consider that I was heavily influenced by diet culture the years that I *didn't* carry extra weight. So I will sum up what I think this book is saying with regard to weight loss...
Firstly, the author is a busy doctor, in fact, she seems to have developed an eating protocol based on maintaining a self-dictated ideal weight for doctors. Given the demands of their profession, they can opt for eating in ways that may not support that ideal weight--especially given American food/diet culture. So, I like that she's a doctor, but there are plenty of doctor-sponsored weight loss books. What makes this book different is that 1) she doesn't assume/dictate that "overweight" people should lose weight if that's not something they want or are ready to do--if they are happy in their body, she respects that 2) she doesn't seem to play into diet culture at all 3) she acknowledges that weight loss requires permanent changes (though they can be adjusted slightly after the maintenance weight is achieved.
The methodology requires creating a protocol for oneself based on two main things:
1) Uncovering what drives you to emotionally eat
2) Eating only when at a certain level of hunger and finishing at a certain level of satiety
Which basically suggests that most people are overweight because they eat when they are not actually hungry (often to numb emotions--boredom, anxiety, happiness, fear, self-loathing, etc.), and their bodies have chosen to use those extra calories to make themselves a little fluffier. If you deal with the emotional eating and get to discover the difference between when you're actually hungry and when you're eating for some other reason (duty to finish one's plate? because it's expected of you), then with some parameters set (explained in the book), you should be able to reach your goal weight. She also has a podcast that is geared towards doctors; I have listened, and I think it can apply to anyone whose life is busy.
The book is well laid out and explained. I listened to the audiobook, though I do think it will be helpful to have a copy on hand. I think I will be purchasing one as soon as I can move past the fear of setting aside the way I use food to cope with some of my emotions. If you've struggled with dieting/losing weight... I think this is a very good, very serious step.
Firstly, the author is a busy doctor, in fact, she seems to have developed an eating protocol based on maintaining a self-dictated ideal weight for doctors. Given the demands of their profession, they can opt for eating in ways that may not support that ideal weight--especially given American food/diet culture. So, I like that she's a doctor, but there are plenty of doctor-sponsored weight loss books. What makes this book different is that 1) she doesn't assume/dictate that "overweight" people should lose weight if that's not something they want or are ready to do--if they are happy in their body, she respects that 2) she doesn't seem to play into diet culture at all 3) she acknowledges that weight loss requires permanent changes (though they can be adjusted slightly after the maintenance weight is achieved.
The methodology requires creating a protocol for oneself based on two main things:
1) Uncovering what drives you to emotionally eat
2) Eating only when at a certain level of hunger and finishing at a certain level of satiety
Which basically suggests that most people are overweight because they eat when they are not actually hungry (often to numb emotions--boredom, anxiety, happiness, fear, self-loathing, etc.), and their bodies have chosen to use those extra calories to make themselves a little fluffier. If you deal with the emotional eating and get to discover the difference between when you're actually hungry and when you're eating for some other reason (duty to finish one's plate? because it's expected of you), then with some parameters set (explained in the book), you should be able to reach your goal weight. She also has a podcast that is geared towards doctors; I have listened, and I think it can apply to anyone whose life is busy.
The book is well laid out and explained. I listened to the audiobook, though I do think it will be helpful to have a copy on hand. I think I will be purchasing one as soon as I can move past the fear of setting aside the way I use food to cope with some of my emotions. If you've struggled with dieting/losing weight... I think this is a very good, very serious step.
August 28, 2022
Received early access to intro and chapter 1. I found Katrina’s podcast in June of this year. I have struggled with weight loss. It is so easy to gain. I had been logging my food and going to the gym 5 plus times a week. Walking at least 3 miles a day. Lost 5 pounds in 5 months. Since following her advice. I have lost 20 pounds in 2 months. It is not calories in versus calories out. So much is getting to the root to how I got here in the first place. My thought when I first listened is if she is advising doctors it has to be sound advice. It is. Highly recommend you check out her book if you or someone you know needs to lose a few pounds. They will come away as a better version of themselves.
September 20, 2022
Every person I know wants (maybe even needs) to know How to Lose Weight for the Last Time. Will this book fulfill that promise?
The book takes the stance that weight gain is caused by the mind-not the stomach. Therefore, only by looking at the reasons why you overeat, and correcting them, will you finally lose weight for good. The author used a life coach, which worked great for her. Will it work for everyone? I doubt it. But it will work for some readers.
Overall, I like the inspiration I get from the book. I'm encouraged that someone found a weight loss method that works for them. However, there is little completely new within How to Lose Weight for the Last Time. 3 stars.
Thanks to Grand Central Publishing and NetGalley for a digital review copy of the book.
The book takes the stance that weight gain is caused by the mind-not the stomach. Therefore, only by looking at the reasons why you overeat, and correcting them, will you finally lose weight for good. The author used a life coach, which worked great for her. Will it work for everyone? I doubt it. But it will work for some readers.
Overall, I like the inspiration I get from the book. I'm encouraged that someone found a weight loss method that works for them. However, there is little completely new within How to Lose Weight for the Last Time. 3 stars.
Thanks to Grand Central Publishing and NetGalley for a digital review copy of the book.
August 3, 2024
I have mixed feelings about this book. I loved loved loved the mindfulness based exercises she discussed and I will be implementing them especially the stress tapping, feelings journaling, and hunger scale however I do not agree with any all or nothing plans such as the protocol she suggests which completely eliminates all sugars and flours. I feel there are whole wheat flour foods that ARE healthy and that sugars from certain dressings/fruits/etc are not realistic to avoid especially living in America.
I would love a book that talks about how we can live a healthy but worry free balanced lifestyle and this book was just not it. But like I said I do think it’s worth reading/listening to for the mindfulness advice!
I would love a book that talks about how we can live a healthy but worry free balanced lifestyle and this book was just not it. But like I said I do think it’s worth reading/listening to for the mindfulness advice!
December 31, 2022
This book is sooooo good. I’m looking forward to putting the principles taught in this book into practice and finally experiencing peace and freedom around food and weight!!
August 17, 2023
It is a great start! with good tools. definite re-read
January 8, 2024
Highly recommend!!! I’ve recommended her podcast to many patients, even those not in healthcare. Her approach to healthy eating is the best I’ve seen after reading 14 books on weight loss and mindful eating!
August 31, 2022
I feel so privileged to be given the chance to read Dr. Katrina Ubell's introduction and first chapter of her new book How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss.
I am so thankful that other people wrote reviews for Katrina's podcast to make it possible for me to find it. That this is a no brainer for me to write my first ever review for this book.
Dr. Katrina Ubells work needs to get into your hands. The information in these pages have the power to transform your inner and outer life. It will give you the tools that will make losing weight for the last time truly possible.
She gives easy to understand and follow sound advice in a relatable manor. I am looking forward to being able to read the rest of this book!
I am so thankful that other people wrote reviews for Katrina's podcast to make it possible for me to find it. That this is a no brainer for me to write my first ever review for this book.
Dr. Katrina Ubells work needs to get into your hands. The information in these pages have the power to transform your inner and outer life. It will give you the tools that will make losing weight for the last time truly possible.
She gives easy to understand and follow sound advice in a relatable manor. I am looking forward to being able to read the rest of this book!
August 22, 2022
This book is not a diet plan, but rather a guide to help you lose weight while getting to know your brain better. There are many hidden gems within that assist you in better understanding why you may overeat or make the wrong food choices. However, the book does not assign any shame to your choices and is quick to let you know that eating the wrong food, or too much, is not a moral failure, like some of us are apt to think, but rather it is just food. There is no need to beat ourselves up over and over again and feel shamed if we do not eat properly, this book helps you understand that and assists you in making better choices. It also emphasizes building a better relationship with yourself and treating yourself the way that you should be treated, specifically when it comes to food and weight, but also in all areas of your life. If you are trying to lose weight and would like a mind shift and a little bit of help and encouragement to understand the process, I would recommend this book. Thank you to NetGalley for the advance read copy.
September 26, 2022
A friend recommended Katrina Ubell's podcast, geared toward busy doctors who want to lose weight, a couple of years ago. I was one of the many non-doctors who lurked and learned so much about how to gain freedom around food and weight loss. This book makes Dr. Ubell's approach available to a much wider audience. I have struggled with my weight since I was a teenager, and for the first time since then I know I have the tools I need to move beyond that. The thought work I've done as a result of Dr. Ubell's approach has changed my life in ways that go well beyond issues of weight loss. Prepare to be curious about your mind and emotions and to show up for yourself in ways you haven't before. Dr. Ubell's book is pragmatic, science-based, knowing, generous of heart and deeply humane. It is also profoundly effective.
September 15, 2024
I listen to Katrina Ubell's podcast and was excited to get a deeper view of her program and practices. The mindset stuff was great, and the think-feel-do model has helped me lose 90lbs, but that actual protocol building was ... disappointing. She says there are no good foods or bad foods, and yet the "backbone" of her program is cutting out flour and sugar. I had already tried that in the Food Addicts Anonymous program, and thankfully had already discovered that wasn't the issue at all. During that time, I ate an entire rotisserie chicken by myself, so I had already realized that the problem was not and never had been the type of food. My husband (and other slender people I've known throughout my life) eat flour and sugar, but don't overeat. That is actually the goal. Ubell also says a main qualification of any protocol is something you can stick to for the rest of your life, which for most people, isn't cutting out flour and sugar (including all non nutritive sweeteners).
For those looking for a more doable path, I recommend the podcasts Losing 100lbs with Corinne Crabtree and Naturally Thin with Laura Dixon. They both use the think-feel-do model to teach more approachable (and in my case, successful) protocols for lasting weight loss.
For those looking for a more doable path, I recommend the podcasts Losing 100lbs with Corinne Crabtree and Naturally Thin with Laura Dixon. They both use the think-feel-do model to teach more approachable (and in my case, successful) protocols for lasting weight loss.
August 25, 2022
I have been listening to Katrina’s podcast for sometime now. It has changed my thinking in more ways than just regarding my relationship with food. She uses her knowledge as a medical professional paired with her wisdom as a life coach to present tools and skills that are easy to incorporate into your everyday life. This book isn’t about a diet or an eating plan. It’s about changing your mindset and most importantly your thoughts about food. A must read for anyone looking to achieve and most importantly maintain weight loss!
April 23, 2025
This addresses emotional eating, which I didn’t think I had a problem with, but after reading the book, you too would be convinced that that is at the root of any lingering weight struggles. She gives SO much helpful advice, but no complicated “eat this not that” or ways to measure your food/calories/macros…so I really appreciated her approach.
Things that may not make sense to you until you read it but I want to remember….sugar and flour are “too exciting” for our brains and tend to create a bunch of constant “food chatter” in our brains for more (why best to avoid just these two things bc they “feed” a pattern of emotional eating when they make us feel SO MUCH BETTER quickly and temporarily…this also trains your body to keep annoying you until it gets sugar or flour bc that is the easiest source of energy for it, but any excess becomes fat and your body never messes with using up the excess fat as long as it can expect more “quick and easy fuel”). Keep your eating between a -4 and a +4 (with -10 being starving and unable to move and +10 being so full you can’t move). If you let yourself get too hungry, you will overeat. Only eat foods you really like. Keep a food journal every day starting with your weight for the day at the top. Disconnect exercise and weight loss. Weight tends to fall off in chunks so expect lots of plateaus and stay the course. Try things besides food when you feel hungry - a glass of water, journaling your feelings, taking a walk). At parties and social occasions, ignore social cues and expectations for eating/snacking, and listen to what your internal hunger scale is telling you about whether or not to eat and how much.
Things that may not make sense to you until you read it but I want to remember….sugar and flour are “too exciting” for our brains and tend to create a bunch of constant “food chatter” in our brains for more (why best to avoid just these two things bc they “feed” a pattern of emotional eating when they make us feel SO MUCH BETTER quickly and temporarily…this also trains your body to keep annoying you until it gets sugar or flour bc that is the easiest source of energy for it, but any excess becomes fat and your body never messes with using up the excess fat as long as it can expect more “quick and easy fuel”). Keep your eating between a -4 and a +4 (with -10 being starving and unable to move and +10 being so full you can’t move). If you let yourself get too hungry, you will overeat. Only eat foods you really like. Keep a food journal every day starting with your weight for the day at the top. Disconnect exercise and weight loss. Weight tends to fall off in chunks so expect lots of plateaus and stay the course. Try things besides food when you feel hungry - a glass of water, journaling your feelings, taking a walk). At parties and social occasions, ignore social cues and expectations for eating/snacking, and listen to what your internal hunger scale is telling you about whether or not to eat and how much.
February 21, 2023
Not to sound like The Mandalorian, but this is the way. This is the only way we will win the fight against chronic disease and obesity as long as processed food continues to be as cheap and available as it is in today's Western world. I'd heard of Katrina Ubell and had listened to her podcast once or twice, Her book showed up randomly at my clinic one day, and I guess I took it as a sign! Ubell's ideas are far from new, but she's the first one I've seen who really addresses how thought creates reality as it relates to one's weight AND looks at the nutritional requirements of becoming a healthier weight. If I had to rewrite it, I would avoid terminology like eating "off-plan" (there's some shame in that concept), any reference to activities that require will-power (that will fail inevitably every time) and I would include some background on the origin of the obesity epidemic which I've found takes all the emphasis off individual fault and places it squarely where it belongs, on Big Food and Big Pharma. I think I might actually write that book! Bottom line - you aren't going to lose weight and sustain it with a pill, a weekly subQ injection, a fad diet, an exercise plan or anything else the billion dollar weight loss industry tries to sell you. You are going to lose and maintain weight loss when you learn to wrap yourself in big, deep self love and compassion and learn your worth. You are going to lose weight and maintain weight loss when you authentically show up for yourself and the world. Yes, that means you.
August 29, 2024
I'm giving this book four stars, because it was the first time I ever really learned about emotional eating, the hunger scale and other things that I find super helpful. In fact, for the first part of this book, I felt better about losing weight than I ever had. I thought, with the help of the book, I had figured out the secrets to losing weight. And I actually was losing weight, just by incorporating her strategies around emotional eating, but not changing the actual foods I was eating. Then, when she brings up stopping eating sugar and wheat, I felt blindsided. I feel better after reading reviews that other readers felt the same way, so I wont repeat the details. But at the risk of sounding dramatic, it threw me so much that I went back to feeling hopeless, because the whole reason I liked the book so far was that she touted that no one eating plan works best for everyone. ... however I guess she feels that's only true if everyone stops eating sugar and wheat? Anyway, I have not stopped eating sugar and wheat, but I am happy to say I am continuing to lose weight just by using her tips from the first parts of the book. I kind of wish she just ended the book there, and never even talked about an eating plan, low-carb fruits, and other tips that sound like they come from every other diet out there. However, I need to say that I loved the tone of this book, and I felt through the writing that this is someone who truly wants to help people. It comes across that she is compassionate.
September 20, 2022
This book can literally change your life by empowering you to change your mind and thoughts. I started listening to her Podcast, which was geared toward helping physicians like myself. I have been listening and following her recommendations for months, and I’ve been able to not only change my thoughts and feelings about food, but also apply it to many challenges in my family and work life. I’m simply a happier person now, thank you Dr. Katrina!
Her approach is cognitive behavioral therapy based. It’s an incredibly powerful tool, and something I think we have been missing in our medical approaches to treating patients (and ourselves) with eating and weight issues. I take care of patients that are post-weight loss surgery frequently. Many of them continue to struggle and be overweight despite their clear commitment and desire to change their lives. Why is that? I believe it is because they are missing this fundamental piece. If treat the body but not the mind, then long term success and freedom from the weight gain and loss cycle is unlikely.
This is that piece that I have long felt was missing. I’m grateful to have it in book form in addition to the great podcast! Her approachable and relatable style from the podcast continues in her book. Her teachings have been invaluable to me, and I think they will be to many others as well.
Her approach is cognitive behavioral therapy based. It’s an incredibly powerful tool, and something I think we have been missing in our medical approaches to treating patients (and ourselves) with eating and weight issues. I take care of patients that are post-weight loss surgery frequently. Many of them continue to struggle and be overweight despite their clear commitment and desire to change their lives. Why is that? I believe it is because they are missing this fundamental piece. If treat the body but not the mind, then long term success and freedom from the weight gain and loss cycle is unlikely.
This is that piece that I have long felt was missing. I’m grateful to have it in book form in addition to the great podcast! Her approachable and relatable style from the podcast continues in her book. Her teachings have been invaluable to me, and I think they will be to many others as well.
April 4, 2023
This is arguably the best and most honest book on eating and weight loss I've ever read (and I've read a LOT). The author, a doctor herself, is highly informed on the subject and brings her own personal and very authentic experience to the topic. She approaches the matter in an extremely thorough, pragmatic, and sensitive manner, respecting both our humanness and the science behind the underlying issues. She's also her own case study, having successfully implemented the solid advice she's now sharing with the rest of us. If Kristina's insights are good enough for doctors who are struggling with weight, they are good enough for me too. I've put this book on my re-read list, as it contains enough information for ongoing study and embedding in the brain. I look forward to listening to Kristina Ubell's podcast too.
All that said, and as with every other book on the subject, the trick is in actually *following* her advice. Too bad an outstanding read and top-notch information can't guarantee that.
All that said, and as with every other book on the subject, the trick is in actually *following* her advice. Too bad an outstanding read and top-notch information can't guarantee that.
November 6, 2022
How to lose weight for the last time provides brain-based solutions to lose weight and keep it off. All too often, we lose weight, but do not adequately learn the mindset/way of thinking that will help us maintain weight loss. This book attempts to help you change this. This is a missing component to many weight loss programs. The strategies presented in this book are easily understood and easy explained so that you can immediately implement them. This book was inspirational in that the author is easy to relate to and she has also used these techniques for weight loss. I highly recommend this book for anyone looking to lose weight, understand how your thoughts and behaviors impact weight gain/loss, and how to keep the weight off. Thank you to the publisher and NetGalley for the advance review copy In exchange for my honest review.
June 1, 2024
I really liked a lot of the mindful eating concepts in this book. I think there are tools that anyone and everyone can apply when it comes to food consumption whether you’re trying to lose weight or not. The hunger scale is such a simple concept, but so often not used by people because of the “clear your plate” mentality we learn at a young age as she explains. What really struck me is the explanations of why we eat socially and emotionally.
However, the advice to completely cut out all sugar/ flours (even if they are healthier flours) makes it very restrictive and difficult to follow. The recommendation to not do as much exercise didn’t sit well with me, but she does recommend doing what is best for your body and she highlights that you are the expert of your own needs and body which I liked. Worth a read!
However, the advice to completely cut out all sugar/ flours (even if they are healthier flours) makes it very restrictive and difficult to follow. The recommendation to not do as much exercise didn’t sit well with me, but she does recommend doing what is best for your body and she highlights that you are the expert of your own needs and body which I liked. Worth a read!
June 5, 2024
A medical doctor's version of mindful eating, which is alright by me. It spends a good size chapter on maintaining weight once you reach your goal, which is something missing from most books on the subject.
The one thing that really surprised me was the exercise revelation. I already exercise regularly, my body and mind crave it, and I think subconsciously I've always known exercise doesnt really affect weight loss (I've spent many a months doing my usual routine, mindlessly eating while my jeans get uncomfortably tight) but still, it surprised to me to see a doctor saying "if you don't love it, don't worry about it while losing". (Obviously that is my paraphrasing and the author is not saying don't get your body up and moving at all, just don't kill yourself on a treadmill or anything, esp if you hate it, just to lose weight)
The one thing that really surprised me was the exercise revelation. I already exercise regularly, my body and mind crave it, and I think subconsciously I've always known exercise doesnt really affect weight loss (I've spent many a months doing my usual routine, mindlessly eating while my jeans get uncomfortably tight) but still, it surprised to me to see a doctor saying "if you don't love it, don't worry about it while losing". (Obviously that is my paraphrasing and the author is not saying don't get your body up and moving at all, just don't kill yourself on a treadmill or anything, esp if you hate it, just to lose weight)
June 17, 2024
I really like Dr Ubell’s approach to weight loss. Altering the way I think about food has been freeing! Admittedly, cutting out sugar and flour was difficult at first, but my cravings have dramatically decreased. I’ve already lost 9 pounds in two weeks, and at this point I don’t feel deprived. The main change is that I’m very intentional with what and when I eat. It’s also nice not to have to track everything and count every calorie. If I stick within the framework (which is pretty broad), I make progress.
One success about my taste buds? She suggested a maximum of two squares of dark chocolate with 80 percent cacao as an approved treat. At first I was horrified at the bitter taste, but now I look forward to my little nightly dessert. Victory! (From a former milk chocolate addict).
One success about my taste buds? She suggested a maximum of two squares of dark chocolate with 80 percent cacao as an approved treat. At first I was horrified at the bitter taste, but now I look forward to my little nightly dessert. Victory! (From a former milk chocolate addict).
August 25, 2022
After spending my adolescent and young adult years to date struggling with strategy after strategy to lose weight, keep it off, and deal with the emotions of gaining it back again, I FINALLY have hope! As I listen to Dr. Katrina Ubell’s podcast and read the first few chapters of her new book How To Lose Weight For The Last Time, I feel like somebody gets the struggle like never before. Being a health professional, partner, parent, and somehow managing to maintain some personal identity is a constant battle that often results in over-indulging in food and then feeling terrible afterwards. I spend my professional time helping others make positive life changes, and I’m so glad to finally have this book to help me make positive changes in my own life!
October 25, 2023
Katrina Ubell is a physician who wanted to solve the problem of how to maintain weight loss; because losing weight and keeping it off are very different problem sets. Her book is excellent because she spends time walking the reader through the thoughts and feelings that accompany eating. Not necessarily disordered eating, but eating without hunger or eating for a variety of reasons that have more to do with feelings and thoughts than the state of one’s physical being. She also offers an 8 point system for maintaining weight loss that allows dieters to transition from weight loss to weight maintenance. It’s not complicated but it is comprehensive. This is a wonderfully helpful book that I can’t recommend enough.
February 17, 2024
This book gives a lot of information on how to lose weight, and it really makes sense. There are no special foods to eat, no points to count, no fasting or exercising required. The biggest challenge is to change how we think about food and to realize why we consume more than we really need. This program is brain-based. By making permanent changes in our thoughts and actions we are more likely to have success in our weight loss journey. I never liked the idea of having to drive somewhere for meetings or to get weighed in. If you only ever eat pricey pre-prepared meals and nutrician bars how does that teach you to eat real foods once you go off the program? I highly recommend this book to anyone who needs to lose weight. It could be very helpful.
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