3. How the Machine Works
The Ultimate Equation
Feeding Your Metabolism
The Weight-Creep Syndrome
Low-Fat Is Not Low-Cal
The Old Binge Weekend
In a Nutshell
4. The Science of Eating
Macronutrients: The Big 3
Using and Storing Energy
Pace Yourself
Always Include Protein
The Right Proportions
The Evolutionary Perspective
The Caveman's Adaptive Mechanisms
The Common-Sense Solutions
The Magic of Fiber
What to Drink?
A Little More Effort
In a Nutshell
5. The "E" Word
Exercise Is Not Just About Burning Fat
Begin by Moving More
Boost Your Metabolism
How Much Exercise Is Needed?
Aerobics or Weights?
Hitting a Plateau
Just Do It - With a Buddy
In a nutshell
6. Tips and Tricks
Emotional Eating
Talk Yourself Out of It
Chew Your Food
The 6-Minute Rule
Get Enough Sleep
Drink Water
Drink Green Tea
Use a Smaller Plate
Weighing Yourself
Manage Your Stress
7. The 10 Golden Rules
Appendix A - High-Fiber Foods
Appendix B - Meal Suggestions
Breakfast ideas
Snacks
Lunches
Suppers
Use your imagination
Appendix C - References
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It's All About Change
This short handbook contains all the information you need to lose weight gradually, safely and permanently. There are no "secrets" to the weight-loss process; it's all well documented and supported by solid science. This manual simply gives you the short version of the principles and strategies that have been developed by today's top authorities on the subject.
However, before we get started on these nutrition and lifestyle guidelines, there is one critical first step we must address: your willingness to make changes.
Someone* once said: "If you keep doing what you're doing, you'll keep getting what you're getting." That's a self-evident statement when you think about it, yet it is a powerful eye-opener.
This clever statement is really just a different way of formulating the universal law of cause and effect. Every action we take, every decision we make, every thought we think is the cause of some subsequent effect. Your current situation right now, including your financial situation, your love life, your career and yes, your weight, is the sum total of all the "causes" you have put into your life so far. So, if you want different "effects," you will need to put in different causes.
If you have been gaining weight over the years, then what you have been doing so far has not worked for you. So, before we even start discussing nutrition and metabolism, we need to get one thing straight: you must be willing to make a few small but permanent changes in your lifestyle. Fortunately, those changes don't have to be major and don't have to be difficult. Just think of it as fine-tuning your routine, or making a small course correction in the way your ship is sailing.
In fact, the gist of this book can be summarized in this simple statement: You don't want to go on a diet, you want to change your diet.
If you believe it's time for a change, then let's get started!
______
* That quote has been attributed to many different illustrious people, including Albert Einstein and Wally "Famous" Amos.