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Index
Cover Page
Title Page
Copyright Page
Acknowledgments
Introduction: Getting Started
Prepare to Be Successful
Weigh In
Set SMART Goals
Part 1: The Basics in 16 Weeks
Week 1: Calories Rule
Be Aware. Be Very Aware
High Carb or Low Carb?
Start Moving
Medication Check
Week 2: Pick a Weight-Loss Goal
What Is Healthful Eating?
Plate Method
Decipher a Food Label: Portion vs. Serving Size
Monitor Blood Glucose Often
Week 3: Eat Breakfast
Use a Small Dish
Keep Moving
Reflect on Your Food Record
Week 4: Eat Water-Rich Foods
Fat-Free Isn’t Free
Reward Yourself
Week 5: Food Swaps
To Change or Not to Change
Build Muscle
Pantry Raid
Week 6: Make Excuses to Exercise
Halt Negative Self-Talk
Cook It!
Week 7: Tame Nighttime Nibbles
Reset Your Routine
Revisit Your Food Record
Week 8: Know Your Hunger
Fill Up on Fiber
Fiber in Your Food
Eat Out
What to Eat When Eating Out
For More Information
Week 9: Size Matters
Pack a Sack
Checking In with Exercise
Week 10: Bulk Up Your Meals
Stay the Course on the Weekends
To Drink or Not to Drink?
Week 11: It’s Party Time!
Your Progress Report
Sugar-Free Foods
Hit the Hay
Week 12: Put Snacks to Work
Beat Hunger without the Carbs
Conquer Cravings
Distract Yourself
Week 13: Have Meal Replacements Handy
Practice Eating Mindfully
Reevaluate Your Exercise Routine
How to Pick a Personal Trainer
How to Pick a Gym
Week 14: Make Water Your Go-To Drink
Jazz Up Your Meals
Identify Binge Eating
Week 15: Make Plan B
Week 16: What’s on Your Plate?
Ask for Help
Part 2: Focusing on the Long Term
Month 5: For the Long Haul: Stay Out of a Food Rut
Address Stress
Month 6: For the Long Haul: Limit Saturated and Trans Fats
Seek Out the Good-for-You Fats
Busting through Plateaus
Month 7: For the Long Haul: Be Sodium Savvy
Remember Your Progress Report
Month 8: For the Long Haul: Keep Your Heart Healthy
Just Say No!
Month 9: For the Long Haul: What Will You Gain from Whole Grains?
What Are Whole Grains?
Overcoming Obstacles
Month 10: For the Long Haul: Making Healthful Eating Affordable
Beware the Health Halo
Month 11: For the Long Haul: Eating Well When Away from Home
Make a Travel Plan
Be Moderate
Month 12: Maintaining Your Weight Loss
Stay Motivated
Appendix
Weight-Loss Graph and Chart
SMART Goals Worksheet
Food Record
Weekly Plate Method Planner
Trouble Times and Places—A Record
Trouble Foods—A Record
Check It
Score It
My Progress
Overcoming Obstacles—The HURDLE Method
Sample Meal Patterns from the Dietary Guidelines for Americans
7-Day Menus
Recipe Appendix
References
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