Montecillo

One Day at a Time

A Practical Guide to Weight Loss That Lasts

You already know what to do. Eat better. Move more. Take care of yourself.

So why is it still so hard to start-and even harder to sustain?

One Day at a Time is not another diet book.

It’s a compassionate, science-based guide for people who are tired of restarting, quitting, and blaming themselves.

Written by a physician with experience in behavior change, mental health, and addiction medicine, this book explains why weight loss feels difficult-and more importantly, how to make it easier and more sustainable.

Instead of willpower and extremes, this book focuses on:

- understanding your body and brain

- changing habits, not just food

- working with your thoughts, not against them

- building routines that survive stress, fatigue, and real life

What This Book Offers

Clear, science-based explanations of weight loss-without overwhelm

Gentle, realistic approaches to nutrition and movement

Cognitive Behavioral Therapy (CBT)-informed tools to manage self-talk, cravings, and setbacks

Behavior change strategies based on the stages of change

Practical worksheets and trackers at the start of each chapter

＂Bad-day＂ plans so you don’t quit when life gets hard

A simple, repeatable One-Day-at-a-Time system you can return to anytime

What Makes This Book Different

This book understands that:

- motivation is unreliable

- willpower runs out

- stress changes how we eat and move

- lapses are part of the process-not failure

You won’t be told to be perfect.

You won’t be asked to overhaul your life overnight.

Instead, you’ll learn how to:

- make smaller, kinder choices

- redesign habits so they last

- return without punishment when you stop

- build progress that fits your real life

Who This Book Is For

- People who feel stuck restarting weight loss again and again

- Those burned out by diets, rules, and rigid plans

- Busy professionals, caregivers, and anyone under chronic stress

- Anyone who wants a human, evidence-based approach to weight loss

Inside You’ll Find

- 10 practical, compassionate chapters

- Guided worksheets for reflection and action

- Simple visual explanations of habits and behavior

- Tools you can use immediately-starting today

You don’t need a perfect plan.

You don’t need more discipline.

You just need a kinder, more realistic way forward-one day at a time.