Embrace You: Your Guide to Transforming Weight Loss Misconceptions into Lifelong Wellness

By Dr. Sylvia Gonsahn-Bollie

In less than a second, Google can return more than a million search results for "diets for weight loss." Despite the plethora of options, none take into account the complexities of the human body and the hundreds of factors that determine an individual's weight. Dr. Sylvia Gonsahn-Bollie wanted to change that.

CEO and lead physician of Emb

• Language: English
• Publisher: Purposely Created Publishing Group
• Release date: Jul 7, 2021
• ISBN: 9781644843741

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EMBRACE YOU

Copyright © 2021 Sylvia Gonsahn-Bollie

All rights reserved.

Published by Publish Your Gift®

An imprint of Purposely Created Publishing Group, LLC

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Printed in the United States of America

ISBN: 978-1-64484-373-4 (print)

ISBN: 978-1-64484-374-1 (ebook)

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Dedication

To Grandma Sylvia, my namesake and daily motivation.

Daddy, you taught me to believe and always make the impossible possible. You’re forever with me on this journey.

Mom, your daily prayers and pep talks keep me going. Thank you for your unconditional love.

Boo Collins, you know me inside out and love me unconditionally. Thank you for being you and for my beautiful nieces and kind brother-in-law, Katon.

Rodney, my best friend and life partner. Thank you for showing me true love & support through our bond. And to our two children, Zee and Kehzie. All this is for you two.

My dear friends: Iron sharpens iron. Thank you for helping me be my best body, mind, and spirit. Krissy, your words were the spark I needed to start this entire journey. I’m so grateful.

Alexandria thanks for being my first postpartum workout buddy and your continual encouragement. To all my colleagues, coaches, mentors, therapist, pastors, and supporters. I’m especially grateful to Dr. Draion Burch and Darling St. Louis whose guidance transformed my dreams to reality.

Most especially, to my patients and clients for trusting me with your secrets and very life. I’m forever honored to be your doctor and coach.

Finally, my Lord and Savior, thank You for being true to Your promises, especially Matthew 19:26.

Table of Contents

Introduction

My Weight Story: Learning to Embrace Me

Release: Perfectionism

Embrace: Progress

Chapter 1: Embrace Understanding the Complexity of Weight Loss

Release: Weight Loss Is Calories-In vs. Calories-Out

Embrace: Weight Loss Is Energy-In vs. Energy-Out

Chapter 2: Embrace Your Healthy Weight

Release: The BMI Chart Says I Need to Weigh . . .

Embrace: My Healthy Weight Is More Than One Number on a BMI Chart

Chapter 3: Embrace Your Happy Weight

Release: I’ll Be Happy When I Weigh What They Say I Should Weigh

Embrace: I Decide My Happy Weight

Chapter 4: Embrace Your Ideal Weight Loss Eating Plan

Release: I Have to Go on a Diet to Lose Weight

Embrace: I Eat for Nourishment, Food Is Fuel

Chapter 5: Embrace Movement as a Gift

Release: I Have to Exercise

Embrace: I Enjoy Moving My Body

Chapter 6: Embrace Less Stress

Release: I’m Stressed Out

Embrace: I Have Effective Ways to Release My Stress

Chapter 7: Embrace Your Sleep

Release: I’m Too Busy to Sleep

Embrace: I’m Losing Weight as I Sleep

Chapter 8: Embrace Your Weight Maintenance Journey

Release: I Can’t Wait Until This Diet Is Over to . . .

Embrace: Your Lasting Weight Loss Lifestyle

Closing Thoughts

Bonus Resources

Nourishment Recipes

Dr. Bollie’s Top 10 Busy Day Meals

Your Top 10 Busy Day Meals

Mindset: Positive Affirmations for Your Weight Journey

Mindset Meals a.k.a. Suggested Reading List

References

About the Author

Introduction

Dear Reader,

Thank you for picking up Embrace You: Your Guide to Transforming Weight Loss Misconceptions into Lifelong Wellness. If you were attracted to this book, it is likely you are on a journey to lose weight like I was. Back then I was eighteen months postpartum and still carrying around forty of the sixty pounds I gained during pregnancy due to a combination of stress eating, sleep deprivation, and cheap pizza, my preferred junk food at the time.

When I finally attempted to lose weight, I did it the only way I knew how. I attempted to start a restrictive diet and intense exercise routine, which was completely unrealistic for my busy lifestyle as a new mom, wife, and internal medicine physician. Within a short period, I was feeling defeated. It wasn’t until a good friend advised me to Be nice to Sylvia. I like her, that I realized that I needed to show myself the same care and compassion I show everyone in my life. So I stopped:

• Trying to eat perfectly healthy

• Forcing myself to do exercise I didn’t enjoy

• Prioritizing everyone and everything else above my needs

Instead I:

• Made small changes in my diet

• Set a weekly exercise goal and made it a priority

• Put my needs much higher on my to-do list

Those shifts were the key to igniting the changes I needed for lasting weight loss. Learning to embrace myself has been essential in losing a total of sixty pounds and keeping it off for the past seven years. My experience inspired me to:

• Get board certified in obesity medicine and learn a lot on my own

• Shift my internal medicine career to practicing obesity medicine full time

• Open my eyes to the unhealthy relationship most of us have with the scale and our bodies

As a practicing physician for more than ten years, I know that there are health consequences associated