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8 | (64) |
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Chapter 1 Before you start |
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10 | (8) |
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What you don't feel can hurt you |
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12 | (1) |
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13 | (1) |
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14 | (2) |
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16 | (1) |
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17 | (1) |
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17 | (1) |
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18 | (10) |
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20 | (1) |
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20 | (1) |
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Finding your inner motivation |
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21 | (1) |
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22 | (3) |
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25 | (1) |
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25 | (3) |
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28 | (14) |
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30 | (2) |
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Eat vegetables and fruits |
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32 | (2) |
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34 | (2) |
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36 | (2) |
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38 | (2) |
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Mayo Clinic Healthy Weight Pyramid and Healthy Dining Table |
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40 | (2) |
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42 | (12) |
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44 | (2) |
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46 | (2) |
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48 | (2) |
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Limited meat and low-fat dairy |
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50 | (2) |
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52 | (2) |
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Chapter 5 Adopt 5 Bonus Habits |
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54 | (12) |
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56 | (2) |
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58 | (2) |
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60 | (2) |
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62 | (2) |
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64 | (2) |
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Chapter 6 What have you learned? |
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66 | (6) |
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68 | (1) |
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69 | (3) |
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72 | (78) |
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74 | (10) |
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From short-term to lifelong |
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75 | (3) |
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78 | (1) |
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79 | (1) |
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80 | (4) |
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Chapter 8 Know your goals |
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84 | (8) |
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87 | (2) |
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89 | (2) |
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91 | (1) |
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Chapter 9 Set your targets |
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92 | (10) |
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Selecting your daily calorie target |
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93 | (2) |
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Determining your daily servings targets |
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95 | (3) |
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98 | (1) |
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Serving sizes at a glance |
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98 | (4) |
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Chapter 10 Create your eating plan |
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102 | (18) |
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Eating to the pyramid and dining table |
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104 | (3) |
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107 | (3) |
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Making the process easier |
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110 | (1) |
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111 | (3) |
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114 | (6) |
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Chapter 11 Expand your activity plan |
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120 | (10) |
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122 | (2) |
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124 | (2) |
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126 | (4) |
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Chapter 12 Track your progress |
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130 | (10) |
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132 | (1) |
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133 | (1) |
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134 | (1) |
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135 | (3) |
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138 | (1) |
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Transitioning from tracking to monitoring |
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139 | (1) |
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140 | (10) |
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141 | (1) |
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142 | (1) |
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143 | (1) |
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Getting your family on board |
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144 | (2) |
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146 | (4) |
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PART 3 ALL THE EXTRA STUFF |
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150 | (100) |
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Chapter 14 What's your healthy weight? |
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152 | (8) |
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What is a healthy weight? |
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154 | (4) |
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158 | (2) |
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Chapter 15 Energy, calories and weight |
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160 | (12) |
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Dietary sources of energy |
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162 | (4) |
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166 | (4) |
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Understanding energy density |
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170 | (2) |
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Chapter 16 Diabetes and the pyramid |
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172 | (16) |
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175 | (3) |
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178 | (2) |
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180 | (1) |
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181 | (4) |
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185 | (3) |
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Chapter 17 Making meals easier |
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188 | (16) |
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190 | (3) |
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193 | (3) |
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Healthy ways to prepare your food |
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196 | (2) |
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Learning to mix and match |
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198 | (6) |
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204 | (14) |
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Eating at fast-food restaurants |
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207 | (9) |
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Your guide to healthy ethnic cuisine |
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216 | (2) |
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Chapter 19 How to change behaviors |
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218 | (10) |
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Strengthening your resolve |
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219 | (1) |
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220 | (1) |
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221 | (7) |
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Chapter 20 Burning even more calories |
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228 | (8) |
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230 | (2) |
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232 | (2) |
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Stretching and flexibility |
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234 | (2) |
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Chapter 21 Slipped up --- what do I do? |
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236 | (14) |
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238 | (1) |
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239 | (5) |
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244 | (6) |
Action guide to weight-loss barriers |
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250 | (22) |
Pyramid servings at a glance |
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272 | (28) |
Recipes for weight loss |
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300 | (16) |
Menu guide |
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316 | |