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SECTION 1. THE DIET DILEMMA
SECTION 2. PRINCIPLES OF WEIGHT MANAGEMENT
Principle 1: Calorie Output Should Exceed Input
Principle 2: Balance Your Basic Body Ingredients
Principle 3: Get Enough Sleep
Principle 4: Exercise
SECTION 3. TOOLS
Tool 1: Pay Cash for Your Calories
Tool 2: Slendersize
Tool 3: Eat by Volume
Tool 4: Subtract by Addition
Tool 5: Relax and Enjoy
Tool 6: Eat Offensively, not Defensively
Tool 7: Eat Close to the Farm
Tool 8: Use the Apple Test
Tool 9: Drink Lots of Water
Tool 10: Keep a Food Journal
Tool 11: Use a Food-Group Checklist
Tool 12: Eat Mindfully
Tool 13: Face Your Stuff, Don’t Stuff Your Face
Tool 14: Eat Breakfast
Tool 15: Take Control of the Restaurant Scene
Tool 16: Shop Deliberately
Tool 17: Plan Menus
Tool 18: Eat to End Hunger, Not to Feel Full
Tool 19: Stop the Stress
Tool 20: Schedule Exercise
Tool 21: Don’t Be a Garbage Disposal
Tool 22: Look Long, Step Small
Tool 23: Use the Buddy System
Tool 24: Weigh In Weekly
Tool 25: Use Meal Replacements
SECTION 4. WHAT’S IN YOUR TOOLBOX
APPENDIX. Appendix A: Carbohydrates
Appendix B: Protein
Appendix C: Fats
Appendix D: Vitamins and Minerals
Appendix E: Basal Metabolic Rate
Appendix F: Calorie Dollars
Appendix G: Food Diary Example
Appendix H: Food Group Checklists
Appendix I: Stop Sign
Appendix J: Recipes
Appendix K: Meal-Planning Worksheet
References
THIS BOOK IS DEDICATED TO:
My Mom: Whom I still call for help in the kitchen.
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Who has time to sit down and read a book from cover to cover (unless it’s about a wizard or vampire)? This book is a reference tool. If you scan the table of contents, you will find that some of the subjects naturally speak to you. Start there. Heck, start at the last chapter if you want. Each chapter is a tool that can help you start building a healthier, sustainable eating pattern. Find what works for you; ignore the rest.
(I won’t be offended, I promise!)
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