| Introduction |
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| Part 1 Everything You Need to Know About Calories and Carbs |
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3 | (1) |
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TIP 2 Calculate Your Calorie Needs |
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4 | (1) |
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TIP 3 Try These Quick and Easy Ways to Cut Calories |
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5 | (2) |
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7 | (2) |
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TIP 5 Count Calories, Not Carbs |
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9 | (2) |
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TIP 6 Concentrate on Complex Carbs |
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11 | (1) |
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TIP 7 Lose Weight with Good Carbs |
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12 | (1) |
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TIP 8 Try These Tasty, Good-for-You Carbs |
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13 | (4) |
| Part 2 Fiber Up to Trim Down |
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TIP 9 Not All Carbs Are Created Equal |
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17 | (4) |
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TIP 10 Burn More Calories with Fiber |
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21 | (1) |
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TIP 11 Avoid Refined Grains and Other Low-Fiber Foods |
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22 | (2) |
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TIP 12 Get Your Fiber 2 Grams at a Time |
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24 | (2) |
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TIP 13 Start Your Day with a Bowl of Heart-Healthy, High-Fiber Cereal |
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26 | (3) |
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TIP 14 Enjoy These Appetite-Reducing Foods |
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29 | (2) |
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TIP 15 Try These Easy Ways to Sneak More Fiber into Your Diet |
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31 | (2) |
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TIP 16 Try These Fiber-Filled Snacks That Keep the Scale Happy |
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33 | (2) |
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TIP 17 Eat These High-Fiber Foods That Pack a Nutritional Punch |
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35 | (6) |
| Part 3 a Shed More Pounds with Protein |
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TIP 18 Get Lean with Lean Protein |
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41 | (1) |
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TIP 19 Strike a Healthy Balance |
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42 | (1) |
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TIP 20 Boost Energy and Control Hunger with Protein |
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43 | (3) |
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TIP 21 Make Smart Protein Choices |
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46 | (3) |
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TIP 22 Drink Milk for a Double Weight-Loss Benefit |
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49 | (1) |
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TIP 23 Beat Nighttime Cravings with Protein |
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50 | (2) |
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TIP 24 Try These Tasty Protein Snacks |
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52 | (5) |
| Part 4 Get the Skinny on Fat |
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TIP 25 Know the Difference Between Good and Bad Fat |
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57 | (3) |
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TIP 26 Fat Makes You Fat! |
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60 | (1) |
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TIP 27 Get the Lowdown on Lipids |
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61 | (4) |
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TIP 28 Eat Plenty of Heart-Healthy Omega-3s |
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65 | (3) |
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TIP 29 Try These Tasty Low-Fat Snacks |
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68 | (3) |
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TIP 30 Know Your High- and Low-Cholesterol Foods |
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71 | (4) |
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TIP 31 Try These Low-Fat Alternatives for Desserts and Snacks |
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75 | (1) |
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TIP 32 Watch Out for Hidden Fats |
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76 | (4) |
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TIP 33 Eat Less Fat to Lose More Fat |
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80 | (1) |
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TIP 34 Tips for Low-Fat Cooking |
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81 | (4) |
| Part 5 Power Foods to Put on Your Plate |
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TIP 35 Eat Five Fruits and Vegetables a Day |
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85 | (2) |
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TIP 36 Add Some Color to Your Diet! |
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87 | (4) |
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TIP 37 Eat These Top Twenty Antioxidant Foods |
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91 | (3) |
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TIP 38 Drink the Ultimate Diet Food |
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94 | (2) |
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TIP 39 Take These High-Energy Foods for a Spin |
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96 | (2) |
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TIP 40 Eat Foods with Incredible Crunch |
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98 | (2) |
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TIP 41 Eat These Power Fruits, Veggies, and Nutrients |
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100 | (5) |
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105 | (1) |
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TIP 43 Pop a Healthy, Low-Calorie Snack |
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106 | (1) |
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107 | (3) |
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110 | (2) |
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TIP 46 Go Ahead, Eat Chocolate! |
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112 | (3) |
| Part 6 a Diet Dos: Insider Secrets That Will Trim You Down |
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TIP 47 Diet One Day at a Time |
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115 | (2) |
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TIP 48 Keep a Food and Exercise Diary |
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117 | (2) |
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TIP 49 Little Lifestyle Changes Make a Big Difference |
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119 | (4) |
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TIP 50 Calculate Your BMI Goal |
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123 | (2) |
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TIP 51 Beat Food Cravings with These Tips |
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125 | (4) |
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TIP 52 Try This Simple 20/20 Weight-Loss Formula |
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129 | (2) |
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TIP 53 Dine in More Often |
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131 | (1) |
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TIP 54 Walk Before and After Eating |
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132 | (1) |
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TIP 55 Trim Your Tummy with These Fat-Busting Tips |
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133 | (4) |
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TIP 56 Eat Like the French! |
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137 | (2) |
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TIP 57 Dine the Mediterranean Way |
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139 | (3) |
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TIP 58 Eat Smaller, More Frequent Meals |
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142 | (5) |
| Part 7 Diet Don'ts: Don't Let These Diet Traps Trip You Up |
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TIP 59 Don't Panic If You Plateau |
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147 | (1) |
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TIP 60 Don't Weigh Yourself Every Day |
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148 | (1) |
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149 | (2) |
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TIP 62 Don't Let Peer Pressure Pile on the Pounds |
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151 | (2) |
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TIP 63 Don't Deprive Yourself of Your Favorite Foods |
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153 | (4) |
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TIP 64 Don't Believe the Cellulite Myth |
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157 | (1) |
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TIP 65 Don't Fall for These Diet Fallacies |
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158 | (4) |
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162 | (3) |
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TIP 67 Don't Be Tempted by These Diet-Wrecking Foods |
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165 | (5) |
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TIP 68 Don't Be Tempted by Quick-Fix Fad Diets |
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170 | (2) |
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TIP 69 Don't Join the Low-Carb Craze |
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172 | (2) |
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TIP 70 Don't Count Carbs; Count Fat Grains |
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174 | (1) |
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TIP 71 Don't Fall for the Net Carb Scam |
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175 | (2) |
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TIP 72 Don't Try Diet Aids or Supplements |
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177 | (6) |
| Part 8 Try These Meals and Fat-Melting Tips in the Kitchen and On the Go |
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TIP 73 Eat These Healthy Breakfasts |
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183 | (1) |
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TIP 74 Love These Slimming Lunches |
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184 | (2) |
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TIP 75 Try These Healthy, No-Hassle Dinners |
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186 | (2) |
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TIP 76 Season with Garlic and Onions |
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188 | (1) |
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TIP 77 Try a Salad Sandwich |
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189 | (2) |
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TIP 78 Mix and Match for a Fat-Melting Salad |
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191 | (1) |
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TIP 79 Tips for Eating Well While Eating Out |
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192 | (3) |
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TIP 80 Sneak in More Fruits and Veggies |
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195 | (1) |
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TIP 81 Fast Food Doesn't Have to Be Fat Food |
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196 | (2) |
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TIP 82 Know the Best of the Worst Junk Foods |
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198 | (5) |
| Part 9 Get Moving! |
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TIP 83 Work Out to Lose Weight |
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203 | (2) |
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TIP 84 Stick with the Program |
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205 | (2) |
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TIP 85 Curb Your Appetite with Exercise |
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207 | (2) |
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TIP 86 Rev Up Your Metabolism with Exercise |
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209 | (2) |
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TIP 87 Muscle Up Your Metabolism |
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211 | (4) |
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215 | (2) |
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TIP 89 Don't Forget to Stretch: But Warm Up First |
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217 | (3) |
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TIP 90 Coordinate Your Meal and Exercise Times |
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220 | (3) |
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TIP 91 Antioxidize with Exercise! |
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223 | (2) |
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TIP 92 Schedule Your Workouts |
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225 | (2) |
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TIP 93 Don't Fall for These Exercise Myths |
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227 | (3) |
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TIP 94 Walk the Pounds Away |
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230 | (4) |
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TIP 95 Slow and Steady Wins the Race |
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234 | (2) |
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TIP 96 Walk with Weights to Lose More Weight |
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236 | (2) |
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TIP 97 Give Yourself Six Weeks |
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238 | (2) |
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TIP 98 Don't Let a Rainy Day Slow You Down |
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240 | (2) |
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TIP 99 Check Out This Handy Exercise Cheat Sheet |
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242 | (2) |
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TIP 100 Remember: It's Easier to Get in Shape than Out of Shape |
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244 | (3) |
| Afterword: Enjoy Life and Live Longer |
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247 | (2) |
| Index |
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249 | |
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