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You Can’s Screw This Up:  Why Eating Takeout, Enjoying Dessert, and Taking the Stress Out of Dieting Leads to Weight Loss That Lasts

By Adam Bornstein

For at least the past 18 months in the fitness world, the trend has shifted to a more flexitarian approach to nutrition with a strong emphasis on adequate protein.  You may also be wondering what exactly do I mean by a flexitarian diet, AKA flexible dieting?  This focus allows less rigidity on “good” and “bad” foods and emphasizes determining and individualizing your optimal macros (protein, carb, fat) and not vilifying “splurges” or “naughty” foods like sugar.  Basically, it encourages a healthier mindset around food, lessening the risk of disordered eating tendencies.

With that information in mind, how could I resist Adam Bornstein’s latest book:  You Can’s Screw This Up:  Why Eating Takeout, Enjoying Dessert, and Taking the Stress Out of Dieting Leads to Weight Loss That Lasts???  The evocative title has piqued the interest of at least a few locals eager to hear my opinion.

Bornstein has structured the book into four main sections and part 1 is foundational reading.  His goal in writing this book is to encourage reanalyzing nutrition, fitness, and overall wellness.  He encourages committing to dietary changes long-term. If the plan you are contemplating is not realistic indefinitely, then you need to scrap the idea for something more sustainable--success comes easier with consistency when there are fewer restrictions.

The author posits that people who successfully improve body composition don’t connect their value and self-worth to weight and that losing weight for happiness is only an illusion.  He talks about changing your internal narrative, modifying behaviors is when you adjust your mindset.  He also champions celebrating small wins and avoiding punishing tendencies.  He discourages making too many changes at once and mentions that discomfort is part of growth.

Bornstein states there is no “best” diet, many plans work and adherence is the key.  He recommends a plan that provides satiety by consuming nourishing food, protecting your sanity, and avoiding guilt.  He suggests embracing an 80% good, 80% of the time mentality to reduce stress, enjoy your menu, and stay on track.  He endorses limiting ultra-processed foods to a few times per week max.

4 Objectives to Healthier Eating: 

1.        Stop trying to be perfect

2.        Eat more satisfying foods

3.        Eat fewer hunger-increasing foods

4.        Include foods you love

5 Tools for a Healthier Diet: 

1.        Create meal boundaries

2.        Prioritize protein & fiber

3.        Add a plus-one

4.        Take 20 minutes

5.        Make takeout (and processed foods) work for you 

He gives some helpful guidelines on rethinking how to order takeout and in the subsequent chapter gives specific ideas for the top fifty US restaurants.  Then he follows up with a chapter on how to make your own favorite takeout.

Bornstein wraps up the book by discussing weight loss plateaus and encourages focusing on monthly vs weekly outcomes.  If you are still struggling, he recommends evaluating your sleep habits.  He provides a helpful 6 week menu and workout roster.  

The 3 “P” Emphasis: 

1.        Patience

2.        Progression

3.        Personalization

Overall, Bornstein focuses on emotional and psychological elements for a successful approach to implementing changes for better health--if that is what you are seeking to uplevel your lifestyle, this book is for you!

Rachel Oppitz, ND