"I am here to say that no matter how insurmountable your problems may seem, you can change your life for the better. If I can do it, so can you."

Sarah, The Duchess of York

She has established herself as a hardworking single mother who is successfully conquering her weight issues. Now Sarah, The Duchess of York shares her personal secrets and tips for her healthful new lifestyle and tells every woman how she, too, can be a winner in the battle of the bulge. Dieting with The Duchess blends the sound weight-loss guidance of the trusted authority in weight loss, Weight Watchers, with the real-life wisdom of The Duchess of York.

Packed with The Duchess's own advice on everything from smart eating to exercising to learning from your past mistakes, Dieting with The Duchess features:

• "My Truths," the five rules The Duchess learned on her own weight-loss journey

• A primer on food fundamentals, including information on the food groups and nutritional supplements

• Simple techniques for creating the workout that suits your unique exercise style, and for getting — and staying — motivated

• How to (re)discover your true self during the weight-loss process, including practical ways to project a positive self-image and change your behavior

• Plus 75 delicious recipes based on Weight Watchers revolutionary 1 • 2 • 3 Success® Weight Loss Plan, including POINTS® values

With Weight Watchers, The Duchess, and a wide selection of flavorful recipes that will satisfy all your senses, Dieting with The Duchess is the weight-loss guide you can't afford to be without.

Chapter 1

1.  Free Your Mind And The Weight Will Follow

I want to tell you that no matter how insurmountable your problems may seem, you can change your life for the better. If I can do it, so can you.

In many ways, I feel everything finally came together for me last summer, I went to Washington, D.C., to receive the first Journal of Women's Health award from Bernadine Healy, M.D., the well-respected editor of the Journal and the former head of the National Institutes of Health. When I went to the podium to receive the award, I was truly moved. Here I was, being recognized for what I call my truths: to help others and speak out for those who don't have a voice.

As many people know, I wasn't always so strong or sure of myself and much of that insecurity had to do with my weight. I have had a weight problem practically all my life and I always will. But now, things are different — and they can be for you, too.

When I look back, I can dearly see the real problem with my weight began at an age when my world should have only revolved around riding my beloved horses. At 12 years of age, the world should be a thrilling and exciting place, filled with endless possibilities. Yet when I was 12, it was starting to crumble like a house of cards. Mum had just left for Argentina. Although I always admired her and never blamed her for following her heart, her absence left a tremendous hole. I ate to compensate for that loss.

For years, I did the craziest things to lose weight, like the fad diets, the vitamin pills, the fasts. By now, everyone has heard about the bizarre meat and oranges diet, the one I lived on for weeks before my wedding to Andrew. On this diet, I could eat all the meat and oranges I wanted, so I'd have my huge steak night after night and think all was right with the world. In hindsight, I can see that going on that diet was the act of a desperate woman, but at the time, the only thing that filled my mind was my wedding and the fact that I'd be walking down the aisle. Although I got great comfort from the thought of Dad being there with me, I was terrified — the entire world would be watching as Sarah Ferguson become Sarah, wife of Prince Andrew and The Duchess of York. I couldn't hide. I would be on display and I just had to look good.

Little did I know (I was only 26 after all) that the wedding was just the start of life under the microscope. Despite being married to the man I loved, my weight was still an issue and life at the Palace did little to make my world seem more in control. There were endless events and meetings to attend, people to report to. On top of this, my husband was frequently away at sea; Andrew and I were together an average of 42 days out of the entire year. Needless to say, I felt isolated and alone. Food (my favorite snacks were sausage rolls and egg mayonnaise sandwiches) was my one constant comfort.

Being in the public eye, I couldn't simply fill up and then retreat from the world. Others always noticed my weight. The press took great joy in reporting the ups and downs of my size. When I had Beatrice, my weight hit an all-time high; needless to say, after the birth the press was on a roll. "Great Fun Fergie" became "Fat, Appalling Fergie."

The stress was overwhelming. It's terrible when you walk into a room and see people nudge one another, wink and say, "Check out her backside," then give a little laugh. I've always had a rebellious streak so my reaction to this behavior was, "OK, fine, you don't like me like this, well, OK, then, I'll just eat more." And I would eat and eat. On the outside I was defiant and headstrong. On the inside I felt horrible and was terribly judgmental of my body and myself.

I was on this weight roller coaster for years. When my marriage disintegrated, I truly thought I couldn't handle much more: the press was unrelenting, the British establishment was watching my every move and I was heavily in debt. Looking back, I can see I was at the end of my rope. I had finally reached rock bottom.

When Weight Watchers approached me to act as a spokesperson I was surprised. Here I was, a single working mother who certainly had her share of highs and lows, in life as well as with my weight. How could I motivate others to take control of their lives when I was still struggling with mine?

I had been on Weight Watchers before, when I was 19, and lost a good amount of weight. I knew the program was safe, smart and effective. And I believed in it. Truth is a big thing with me. I don't — won't — do anything I don't believe in because it would be a lie. So, I thought if I do this, follow the Weight Watchers 1*2*3 Success® Weight Loss Plan, people just might say, "If she can do it, so can I." I said yes. That was two years ago.

What have I discovered about the world and myself in the last two years? I've learned a good deal about good nutrition, eating well, exercising and the importance of having a support network. I get great satisfaction out of helping others, whether it's through my charity work or my role as a spokesperson for Weight Watchers.

I now understand that in the past I derailed because people expected me to be something I was not. They wanted me to be demure and sit quietly and do as I was told. Now I know I can't — I won't — be someone I am not. I'm opinionated and spontaneous and, at times, difficult. I'm a redhead with a bit of fire in her. I'm living my life as I see fit, despite what others think or what the press say about me. Today, I'm living my life according to my truth.

2.  Food Is Not the Enemy

When I did a promotional tour for my cookbook with Weight Watchers, Dining with The Duchess: How to Make Everyday Meals a Special Occasion, I would answer the first question that was on every interviewer's mind before he or she asked it: "I don't cook," I would begin, "but I know what I like, I know what tastes good and I'm a perfectionist when it comes to food." While many may say, "She has it easy, she has a cook," the truth is I still have to sit down with her and plan my family's meals. I also think it's amazing that at almost 40 years of age, I suddenly have found a healthier and more enjoyable way to eat.

Not surprisingly, one of the biggest changes in my life since I've lost weight involves my eating habits. They had to change, otherwise I wouldn't have the stamina to maintain the hectic pace of my schedule and be a good mother to my girls. I realized that in the past I had been eating to fill a painful empty space deep inside me. I did not want to look at my true feelings, so I suppressed the pain by eating.

In the past, I would starve myself, shed a few pounds, then go straight back to my old ways and regain the weight (plus some, more often than not!). Now, I've learned that once you find a sensible eating plan, no food is off limits or "bad." To lose weight, you mustn't be on a diet. You have to develop an eating routine that can become a way of life for your life.

I've found a plan that's safe and sensible and works for me. I like real food — like the pastas and risottos in my cookbook, as well as cold ham with chutney, baked potatoes with butter, and a glass of wine with dinner. In the past I did what a lot of women who try to lose weight would do: I'd cut back drastically during the week and go mad on the weekends, eating whatever I wanted. I would then get "back on track" and go on a diet on Monday. Somehow, I always felt sad because I thought I had to give up the foods I loved in order to lose weight. Now I've found that's just not the case. I can follow my eating plan anywhere in the world, at restaurants, and with my family and friends. Like any parent, I'll occasionally take my girls out to a fast-food restaurant. We sit on the toadstool chairs and have our fizzy drinks and burgers. I'll take a handful of fries, knowing that I don't have to feel guilty — and that I can stop at that handful.

Of course, watching portion sizes and making smart choices on a regular basis are also important. I know I can't have a huge plate of creamy risotto every night. It comes back to the control issue: I needed to educate myself and learn what a sensible portion of pasta or just a pat of butter looks like. I also needed to learn when to stop, whether it's after one bite or one cookie. When I'm traveling and just dying for a sweet, I might order it but take just one spoonful — like the time on a recent flight when the flight attendant on the airline wheeled the cart of butterscotch sundaes down the aisle. I didn't have to totally give in. A few spoonfuls satisfied me.

But like most women, controlling my eating habits isn't always so easy — or private. For example, sometimes I just say to myself, I'm going all out. For example, one evening I went to a favorite restaurant with a group of friends and decided it was my night off. I had my roll with butter, my favorite risotto and my wine. It's natural and healthy to go off your eating plan once in a while. However, with me, the difference is that the next day, it was written up in the papers, suggesting I shouldn't be a spokesperson for Weight Watchers. Well, the truth is, if they really knew anything about the Program, they'd know that you can eat what you like, as long as you watch your portions and plan a big meal into your whole day.

Copyright © 1998 by The Duchess of York and Weight Watchers International, Inc.

About the Author

Sarah Ferguson, The Duchess of York, started her career in public relations at an art gallery and worked for a publisher before marrying Prince Andrew and becoming The Duchess of York in 1986. In addition to books for children, she has written her autobiography, several history books, and five books on diet and lifestyle with Weight Watchers International. The Duchess lives in Berkshire, England, with her two daughters, Beatrice and Eugenie.