Living Lighter: Your Guide to a Healthier Weight: From Awareness to Behavior to Change

Living Lighter is a physician-developed guide designed to help people achieve a healthier weight through sustainable, realistic change - not quick fixes or fad diets. Rooted in science and compassion, this book is built on the belief that lasting transformation comes from knowledge and understanding. At the heart of the approach is the ABC Technique: Awareness, Behavior, and Change.

The ABC framework is simple yet powerful. It begins with Awareness - recognizing your patterns, triggers, and the choices that shape your health. From there, it moves into Behavior, focusing on intentional, practical steps that align with your goals. Finally, it leads to Change, using real-life tools that support progress and sustainability.

These tools include:

• Mindful eating and nutrition guidance - learning to recognize hunger cues, enjoy food without guilt, overcome weight-loss plateaus, and understand your body's nutritional needs. This section offers clear explanations of macronutrients and micronutrients, healthy choices for carbohydrates, fats, proteins, and fiber, and insights into different dietary approaches, including simpler, more flexible ways to lose weight.

• Practical movement strategies - ranging from seated exercises to higher-intensity workouts, making physical activity adaptable, realistic, and sustainable, even when time is limited.

• Stress-management tools - such as mindful breathing, journaling, and meditation, designed to break the cycle between stress, emotions, and unhealthy habits.

• Better sleep routines - with practical tips to restore natural rhythms, improve energy, and support long-term health.

• Medication and treatment options - explained in clear, accessible language, empowering readers to make informed decisions about medical support when appropriate.

Together, these elements support sustainable results and a lighter, healthier life - not only physically, but mentally and emotionally as well.

What makes the ABC Technique unique is its flexibility. While deeply grounded in the science of obesity and weight management, it extends far beyond weight loss. The same framework can be applied to managing stress, improving sleep, reshaping habits, and letting go of unhealthy dependencies.

Throughout the book, readers will explore topics such as emotional and binge eating, cravings, food addiction, mindful eating, movement, metabolic health, weight-loss medications, plateaus, and long-term maintenance. Each section connects medical insight with practical strategy and concludes with guided reflections using the ABC framework - helping turn insight into action and measurable progress.

What truly sets Living Lighter apart is its compassionate, non-judgmental approach. Instead of rigid rules, it empowers readers to build awareness, make intentional behavioral shifts, and create change that fits their lives.

We don't just want you to lose weight - we want you to feel lighter in every sense of the word.

Thank you for allowing us to be part of your journey. May these pages help you take your first - and next - steps with clarity, courage, and hope.