Thinner By Choice - Preview

2. It's All About Change

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

8. Epilogue - Choosing Change

Appendix A - High-Fiber Foods
Appendix B - Meal Suggestions
    Breakfast ideas
    Snacks
    Lunches
    Suppers
    Use your imagination
Appendix C - References

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Epilogue - Choosing Change

A few months have passed and you have finally reached your goal.
Great! Now, what?

Too many people, unfortunately, believe they can now go back to their previous habits and "enjoy life" once again. The diet is finally over! This is the dreaded end-of-diet mindset.

This is precisely why we often hear that diets don't work. And this is also why I mentioned earlier in the book that you don't want to go on a diet, you want to change your diet.

The tips and guidelines in this book are meant to help you make permanent changes in the way you approach food and physical activity. If you make wise choices in light of what you have learned here, your body will naturally navigate back to its ideal weight and will remain there as long as you continue to follow those common-sense guidelines.

Your real goal here is not to reach a particular weight; your real goal is to drop old habits and adopt new ones. If you can do that, your weight will take care of itself.

So, are you willing to make a few changes? The next time you reach for a snack, are you going to take 5 seconds to ask yourself if you are actually hungry or if there is another reason? The next time you get up from the table to refill your plate, are you going to make yourself wait 6 minutes before doing so? Are you going to walk more?

Now is the time to make a deal with yourself and commit to at least try the strategies outlined in this book. Don't obsess over eating right and don't punish yourself for eating poorly; just resolve to eat better than before. This is a gradual progression towards a healthier lifestyle, not an on/off switch.

This is a short book; do yourself a favor and read it again, and this time visualize in your mind how you will implement these new "causes" in your day-to-day life. Yes, you can choose to be thin!