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| Introduction | |
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| You Can Trust Us | |
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| About This Book | |
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| What You're Not to Read | |
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| Foolish Assumptions | |
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| How This Book Is Organized | |
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| Icons Used in This Book | |
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| Where to Go from Here | |
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| So You Wanna Lose Weight? | |
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| Getting Started | |
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| Weighing In on Your Health | |
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| Understanding Conflicting Advice | |
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| Customizing Your Weight-Loss Plan | |
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| Exploring the Connection between Weight and Health | |
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| The Health Risks of Being Overweight | |
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| Where You Carry Your Fat Matters | |
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| "You Look Mahvelous Dahling, Simply Maaahhhvelous!" | |
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| Assessing Your Own Weight | |
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| More Than Just a Number | |
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| Factoring In Your Personal Risk | |
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| Using the Latest High-Tech Methods | |
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| Putting It All Together | |
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| Are You Destined to Be Overweight? | |
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| Evaluating Your Chances | |
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| Beating the Odds | |
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| Getting Over Overeating | |
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| Turning Down Your Hunger Alarm | |
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| Recognizing How Hunger Works | |
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| Realizing How Dieting Makes You Hungry | |
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| Understanding Your Relationship with Food | |
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| Determining Whether You're an Emotional Eater | |
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| Adjusting Your Attitude | |
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| Marketing to the Masses: The Conspiracy to Consume | |
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| Luring You into Buying | |
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| Having It Their Weigh: Ingredient Realities | |
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| Making Nutrition Convenient | |
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| Formulating a Plan for Healthful Eating | |
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| Calorie Basics | |
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| Defining Calories | |
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| Revealing Where Calories Come From | |
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| Tracking How Many Calories You Eat | |
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| Determining How Many Calories You Need | |
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| Setting a Reasonable Calorie Level for Weight Loss | |
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| Putting Healthful Eating Guidelines into Practice | |
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| Glimpsing the Food Guide Pyramid | |
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| Understanding What Makes a Serving | |
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| Looking at the Food Groups | |
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| Considering the Vegetarian Pyramid | |
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| Using the Pyramid for Weight Loss | |
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| Planning Your Meals | |
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| Tailoring Your Diet to Include Healthier Choices | |
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| Using the Dietary Guidelines to Design Your Own Diet | |
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| Glimpsing the Basics of the Dietary Guidelines | |
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| Aiming for Fitness | |
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| Building a Healthy Base | |
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| Choosing Sensibly | |
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| A Matter of Taste: Using Fat Substitutes and Artificial Sweeteners | |
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| Wising Up to the Fat-Free Fake-Out | |
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| Investigating the Role of Fat Replacers | |
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| Examining Sweeteners' Place in Your Diet | |
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| Seeing the Dangers of Depriving Yourself of Real Foods | |
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| Becoming More Active | |
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| Knowing Why Exercise Is Key to Weight Loss | |
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| Determining How Much Exercise Is Enough | |
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| Getting Started on Exercising | |
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| Keeping an Exercise Log | |
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| Going for the (Calorie) Burn | |
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| Strength Training | |
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| Ten Inexcusable Excuses for Not Exercising (And How to Cope with Them) | |
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| Eating Smart for Your Workout | |
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| Shopping, Cooking, and Dining Out | |
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| Healthy Grocery Shopping | |
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| Making a Healthy Grocery List | |
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| Filling Your Grocery Cart the Right Way | |
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| Navigating the Supermarket Maze | |
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| Label Reading 101 for Dieters | |
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| Sneaky Servings and Other Portion Tricks | |
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| Outfitting and Using Your Kitchen | |
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| Amassing Your Cooking Arsenal | |
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| Becoming a Calorie-Conscious Cook | |
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| Stocking Your Cupboard, Refrigerator, and Freezer | |
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| Eating Healthfully While Eating Out | |
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| Knowing Your Enemy | |
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| Menu Sleuthing | |
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| Taking a Dieter's Tour of Restaurants | |
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| Eating on the Fly: Airline and Airport Food | |
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| Enlisting Outside Help | |
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| Getting Help from a Weight-Loss Professional | |
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| Weeding Out the Pros from the Hoi Polloi | |
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| Understanding What the Pros Can Do | |
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| Finding a Weight-Loss Specialist | |
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| When Surgery Is the Only Solution | |
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| Offering New Options for Severe Obesity | |
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| Detailing the Types of Surgery | |
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| Recognizing Who Is a Good Candidate for Surgery | |
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| Understanding What to Expect before, during, and after Surgery | |
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| Using Medications for Weight Control | |
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| Understanding How Current Weight-Loss Drugs Work | |
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| Deciding Whether Prescription Weight-Loss Drugs Are for You | |
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| Using Prescription Medications | |
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| Taking Over-the-Counter Drugs | |
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| Joining a Weight-Loss Program | |
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| Finding a Good Fit from the Start | |
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| Meal-Plan Based Programs | |
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| Nondiet Programs and Support Groups | |
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| Online and E-Mail Programs | |
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| Determining Which Program Is Right for You | |
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| Rating the Diet Plans | |
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| Evaluating the Most Popular Diets | |
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| Factoring in Liquid Diets and Diet Bars | |
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| Fasting | |
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| Special Circumstances | |
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| Eating Disorders: When Dieting Goes Too Far | |
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| Understanding the Origins of Eating Disorders | |
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| Recognizing the Many Faces of Eating Disorders | |
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| Seeing What Triggers Eating Disorders | |
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| Surveying the Medical Consequences of Eating Disorders | |
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| Treating Eating Disorders | |
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| What to Do If Someone You Know Has an Eating Disorder | |
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| Knowing Where to Find Help | |
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| What to Do If Your Child Is Overweight | |
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| Identifying Why Children Are Overweight | |
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| Determining Whether Your Child Is Overweight | |
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| If Your Child Is Overweight | |
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| Frequently Asked Questions | |
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| Weight Loss for Athletes | |
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| Putting Body Weight into Perspective | |
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| Estimating Nutrient Needs | |
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| Using the Athlete's Pyramid to Plan Your Meals | |
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| Staying Hydrated | |
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| The Part of Tens | |
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| Ten Myths about Dieting | |
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| Eating Late Packs on the Pounds | |
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| Consuming Fewer Calories to Achieve a Breakthrough | |
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| Never Have Seconds | |
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| Denying Your Cravings | |
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| Don't Eat Between Meals | |
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| Eating Breakfast Makes You Hungry All Day | |
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| To Lose Weight, Become a Vegetarian | |
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| Fasting Drops the Pounds | |
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| You Can Eat Everything That's Fat Free | |
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| Some Foods Burn More Calories Than They Contain | |
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| Ten Ways to Cut Calories | |
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| Paying Attention to the Nutrition Facts | |
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| Limiting Alcohol | |
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| Switching to Smaller Plates | |
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| Asking for the Kid Size | |
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| Eating Proper Portion Sizes | |
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| Dining in the Dining Room | |
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| Eating Slowly | |
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| Filling Up on Plant Food | |
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| Switching to Lowfat Dairy Products | |
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| Remembering That Dull Is Better | |
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| Cooking Meats with Methods That Start with the Letter B | |
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| Ten Strategies to Keep the Weight Off | |
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| Staying at a Healthy Weight | |
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| Getting Some Tips from Losers | |
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| Ten Rules for Eating Healthfully | |
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| Eating Vegetables and Fruit Daily | |
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| Getting Enough Whole Grains Daily | |
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| Serving Up Beans, Lentils, or Peas | |
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| Eating Regularly | |
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| Eating Breakfast | |
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| Limiting Soft Drinks | |
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| Drinking Water | |
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| Limiting Caffeine | |
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| Limiting Your Salt | |
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| Limiting the Amount of Saturated Fat | |
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| Ten Recipes for a Healthier Lifestyle | |
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| Planning Your Meals, Calorie-Wise | |
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| Dipping into Appetizers, Snacks, and Sauces | |
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| Main Dishes and a Few Sides | |
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| Giving In to Your Sweet Tooth | |
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| Weight Management Resources | |
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| Books | |
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| Newsletters and Magazines | |
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| Consumer Reports on Health | |
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| Environmental Nutrition | |
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| Tufts University Health & Nutrition Letter | |
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| University of California at Berkeley Wellness Letter | |
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| Eating Well Magazine | |
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| Cooking Light | |
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| Web Sites | |
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| Bam | |
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| Calorie Control Council | |
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| Children's Nutrition Research Center (CNRC) | |
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| Food and Drug Administration | |
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| Food and Nutrition Information Center | |
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| Shape Up America | |
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| Tufts University Nutrition Navigator | |
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| Weight Control Information Network | |
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| WebMD | |
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| Organizations | |
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| Professional associations | |
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| Eating disorders | |
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| Exercise | |
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| Nutrition | |
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| Surgical centers for obesity | |
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| Recipes | |
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| Fatfree: The LowFat Vegetarian Archive | |
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| AOL Kitchen Assistant | |
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| Index | |