CreditsMayoClinic

MedicalEditor-in-Chief-DonaldHensrud,M.D.AssociateMedicalEditor-JenniferNelson,R.D.SeniorDirector, ConsumerProducts&Services - Nicole SpelhaugEditor-in-Chief, BooksandNewsletters-ChristopherFryeManagingEditor-KevinKaufmanCreativeDirector-WesWeleczkiArtDirectors-StewartKoski,RickResnickIllustrator-KentMcDanielProofreaders-MirandaAttlesey,DonnaHansonIndexer-SteveRathAdministrativeAssistants-BeverlySteele,TerriZantoStrausbauchEachofthehabitsinLoseIt! has been the subject of scientific studies that support its role in weight management. Inaddition, Mayo Clinic conducted a two-week program to test the validity of this habit-basedapproach to quickweight loss. The 33womenwho completed the program lost an average of6.59 pounds, with individual results varying from 0.2 to 13.8 pounds lost. The 14 men whocompletedtheprogramlostanaverageof9.97pounds,withindividualresultsvaryingfrom5.2to18.8poundslost.Individualresultswillvary.Consultyourdoctorbeforestartinganydietprogram.

GoodBooksPublisher-MerleGoodExecutive Editor - Phyllis Pellman Good Assistant Publisher - Kate Good First electroniceditionpublished2011byRosettaBooksLLC,NewYork.Allrightsreserved.Nopartofthisbookmaybereproducedorusedinanyformorbyanymeans,electronicormechanical,includingphotocopyingandrecording,orbyanyinformationstorageandretrievalsystem,withoutpermissioninwritingfromthepublisher,exceptbyareviewer,whomayquotebriefpassagesinreview.©2011MayoFoundationforMedicalEducationandResearch.ISBN978-1-56148-676-2TheMayoClinicDietisintendedtosupplementtheadviceofyourpersonalphysician,whomyoushouldconsultregardingindividualmedicalconditions.MAYO,MAYOCLINICandtheMayotripleshieldlogoaremarksofMayoFoundationforMedicalEducationandResearch.Photo credits: Artville, BananaStock, Brand X Pictures, Daniel Brevick, Comstock, Corbis,DAJ/Getty Images, Digital Vision, Jordan Eady, EyeWire, Joe Kane, Rick Madsen, PhotoAlto,PhotodiscandStockbyte.CoverdesignbyPaulKrause.

TableofcontentsIntroductionPart1~LoseIt!

Chapter1•Ready,set,goBeforeyoustartFindingyourinnermotivationAreyouready?TheMayoClinicHealthyWeightPyramidQuickreferenceguidetoLoseIt!

Chapter2•Add5HabitsEatahealthybreakfast—butnottoomuchEatvegetablesandfruits—atleast3or4servingsdailyEatwholegrains—whole-grainbread,othersEathealthyfats—oliveoilandvegetableoils,nutsMove!Walkorexercisefor30minutesormoreeveryday

Chapter3•Break5HabitsNoTVwhileeating—andnomoreTVtimethanexercisetimeNosugar—onlywhat’snaturallyfoundinfruitNosnacks—exceptvegetablesandfruitsModeratemeatandlow-fatdairy—thesizeofadeckofcardsNoeatingatrestaurants—unlessthemealfitstheprogram

Chapter4•Adopt5BonusHabitsKeepfoodrecords—writedowneverythingyoueatKeepactivityrecords—typeofactivity,durationandintensityMovemore!Walkorexercisefor60minutesormoreeverydayEat‘realfood’—mostlyfresh,andhealthyfrozenorcannedWriteyourdailygoals—whatmotivatesyoueveryday

Chapter5•Whathaveyoulearned?AnalyzingyourresultsWhatworkedandwhatdidn’t?

Part2~LiveIt!

Chapter6•PreparingtoLiveIt!Settingyourweight-lossgoalSelectingyourdailycaloriegoalDeterminingyourdailyservingsQuickguidetoservingsizes

Chapter7•EatingtothepyramidIfyou’rehungry,eat

Chapter 8 • No food scales or calculators needed Breakfast —PracticingportioncontrolLunch—TakingapartasandwichDinner—UnscramblingfoodjumblesSnacks—Recognizingthebestoptions

Chapter9•BurningcaloriesStartwhereyouareAddingactivitiestoyourday

Chapter10•Aquickreview...andalookaheadReviewingthestepsYourultimategoal

Part3~Alltheextrastuff

Chapter11•FindingyourhealthyweightWhat’syourBMI?Isyourhealthatrisk?WhyamIoverweight?

Chapter 12 • Understanding nutrition and weight control DietarysourcesofenergyYourenergyaccount

Chapter13•TheMayoClinicHealthyWeightPyramidVegetablesandFruitsCarbohydratesProteinandDairyFats

SweetsPhysicalActivity

Chapter14•HowtochangebehaviorsPreparingforchangePutthebrakesonstress

Chapter15•SoIslippedup—whatdoIdo?BreakingbehaviorchainsHowtostaymotivatedGettingfamilyandfriendsonboard

Chapter16•MakingmealseasyQuick&healthymenuideasAdaptingrecipesSamplemenus

Chapter 17 • Sticking to the diet when eating outManeuvering themenuYourguidetohealthyethniccuisine

Chapter18•BurningevenmorecaloriesAerobicsStrengthtrainingCaloriesburnedin1hour

ActionGuidetoweight-lossbarriersPyramidservingsataglanceRecipesforweightlossIndex

Introduction

DonaldHensrud,M.D.MedicalEditor-in-Chief

IfyourexperienceislikethatofmanynewpatientsIsee,you’veprobablytriedatleastseveraldietsinanattempttoloseweight,yettheweightkeepscomingback.WelcometoTheMayoClinicDiet,aprogramdesignedtobethelastdietyou’llneed—orwant.Thisdietisnotafad.You’vehadenoughofthoseandknowtheresult.Thisisaprogramthathelpsyoumakesimple,healthy,pleasurablechangesthatwillresultinaweightyoucanmaintainfortherestofyourlife.TheMayoClinicDiet isn’t a one-size-fits-all approach.Using clinically testedtechniques,itputsyouinchargeofreshapingyourlifestylebyadoptinghealthynewhabitsandbreakingunhealthyoldones.Why the emphasis on health?Well,MayoClinic is amedical institution, andgoodhealthisourgoal.Butasidefromthat,itturnsoutthatahealthylifestyleisalsoagreatwaytoloseweightandkeepitoff.Yougetbetterhealthandbetterweight.Notabaddeal.Perhapsbestofall,thisprogramisenjoyable.Eatingisoneofthegreatjoysinlife.Whatyoueatonthisdiethastotastegood,oryouwon’tdoit.TheMayoClinicDietemphasizesfoodsthatnotonlyarehealthybuttastegreat,whichiswhywecansay,“Eatwell.Enjoylife.Loseweight.”Sodigin—turnthepageandstarttodayonapathtoahealthier,happierlife.P.S.WhydidwewriteTheMayoClinicDiet?Becauseyouwantedit.BogusMayoClinicdiets—based on everything from cabbage soup to grapefruit to bacon — have been circulating fordecades.ThesedietshavenoconnectiontoMayoClinic,buttheirpopularitytoldusthatpeople

arehungryforadietbasedonMayo’sresearchandclinicalexperience.So,hereitis—forreal—TheMayoClinicDiet.

HowtousethisbookThisbookisdesignedtohelpyoustartlosingweightnow.

Part1,LoseIt!Jump-start yourweight losswith a two-weekquick start designed to helpyoulose6to10poundsinasafeandhealthyway.Verylittlepreparation—justreadChapter1anddive in.Part1 is intentionally leanonbackground infobecauseit’s focused on action. Anytime you need more information, see Part 3 foradditionalhelp.

Part2,LiveIt!AfterLose It!, transition into Part 2, Live It!, which is designed to help youcontinuetolose1to2poundsaweekuntilyoureachyourgoalweight—andthenmaintain thatweight as youLiveIt! for the rest of your life. That’swhythere’snospecificlengthfortheLiveIt!phaseofthediet—hopefullyitwillbeaverylongtime!

Part3,AlltheextrastuffPart3ofthebookisalltheadditionalinformation—mealplanners,recipes,tipsonovercomingchallenges,andmuchmore—thatwillhelpyouunderstandthewhys and hows of what you’re doing in Parts 1 and 2, so that you can besuccessfulinbothLoseIt!andLiveIt!

So,tousethisbook:

1. Jump-startyourweightlosswithPart1,LoseIt!2. ContinuelosingweightandkeepitoffwithPart2,LiveIt!3. Usetheresources inPart3forhelpalongthewayandformoredetailon

the“why”and“how”ofthings,ifyou’reinterested.4. While inLoseIt!, lookahead toLiveIt! so thatyouknowwhat’scoming

andcanbeready.5. WhileinLiveIt!,feelfreeatanytimetorepeatLoseIt!ifyouwanttoboost

yourweightlossagain.

Allyouhavetodotoloseweightduringthistwo—weekperiodis:

Chapter1Ready,set,goYouwant to lose weight, so let’s get going.Lose It! is designed to help yousafelylose6to10poundsintwoweeksandjump-startyourweightloss.Howmuchyouloseisultimatelyuptoyou—themorecloselyyoufollowLoseIt!,themoreyou’lllikelylose.ThischapterprovidessomenecessarypreliminariesbeforeyoudiveintolosingweightinChapter2.Ifyou’reoverweight,youlikelygottherebyhavingcertainhabits:MunchingonchipswhilewatchingTV,icecreambeforebed,maybeavoidingexercise.Often,people don’t realize howmuch these behaviors, taken together, help pack onpounds.Habits—easytogetinto,hardtobreak.LoseIt!focusesonhabitsthataffectweightloss.Allyouhavetodotoloseweightduringthistwo-weekperiodis:

Add5HabitsBreak5HabitsAdopt5BonusHabits

It’sthatsimple.Tobehonest,someofthesehabitsmaybechallenging.NomoreTVtimethantimespentexercising?Eatbreakfast—everyday?You’vegottobe kidding.Actually, it’s not as hard as it sounds— and best of all, itworks(whichyou’ll like).We’llprovide tipsandresources tohelpyousucceed.Andfocusonthis:Bystickingtothesechangesforonlytwoweeks, thepoundswillcomeoff,yourhealthwillimprove,andyou’llfeelbetter.

≈≈≈≈≈≈≈BEFOREYOUSTART

Pickastartdate.Beforethatdate,familiarizeyourselfwiththeLoseIt!habitsandthetipsonhowto accomplish them.Make preparations. For example, one of theAdd 5Habits is to eatmorevegetablesandfruits.Goodideatohavesomeonhand.Onyourstartdate,simplyjumprightinandbeginfollowingtheAdd5Habits,Break5HabitsandAdopt5BonusHabits.Thispagedirectsyoutohelpfulresourceslaterinthebook.UseTheMayoClinicDietJournaloranotebooktorecordyourprogressandtrackhowwellyou

followthehabits(seetheHabitTrackerforanexample).UsetheMayoClinicHealthyWeightPyramidasageneralguidetoeating.Don’texpecttobeperfect(buttry!).You’lllikelyhavesomeslips,butthemorecloselyyouadheretothehabits,thebetteryourresults—andthat’swhatyou’reafter.Whenfacedwithachallenge,usetheActionGuidetoweight-lossbarriersinPart3.Pumpyourselfup forsuccess.Use themotivational tipsunderYes, ICan! oneachpage—orbetteryet,comeupwithyourownmotivators.Some of these habits may be big changes for you, but big changes bring big results. Andremember,thisphaseofthedietisforonlytwoweeks.

WILLRAPIDWEIGHTSTAYOFF?YES,MAYBE...

Pounds lost through rapid weight-loss programs often come back — unless you make thenecessarylong-termlifestylechangestokeepthemoff.That’swhytherearetwophasesofTheMayoClinicDiet.LoseIt!helpsyouseesomequickresults—apsychologicalboost—andsetsthestageforLiveIt!Itjump-startsthoseimportantlifelonghabitsthatwillhelpyoukeeppoundsoffandcontinuetoyourweight-lossgoal.TheLoseIt!habitsarenotintendedtobefollowedasstrictly inLiveIt! (althoughyoucanifyouwant to).Thegoal is tocarry themover toLiveIt! inageneralway,establishinga sustainablyhealthylifestyle.

≈≈≈≈≈≈≈Findingyourinnermotivation

Oddsare,youalreadyhaveaprettygood ideaofwhatyouneed todo to loseweight—eat lessandmovemore.That’s thebasiccalorieequationofweightgainorweightloss.Butifyou’rereadingthisbook,youprobablyhaven’tdoneit.Why?Likely,youhaven’tfoundthenecessarymotivation.Knowingthehow-to,eat-this/don’t-eat-thatofweightlossiscertainlyimportant—andwe’llhelpyouwiththat.Butthemostcriticalelementofweightlossiswhatyoubringtothetable—yourownpersonaldrivetosucceed.Tobesuccessfulatlosingweight,youneedtofigureoutwhatwillgiveyouanongoing,burningdesiretosucceed.Throughout this book we’ll sprinkle motivational tips and suggestions. Theymayhelpyouthinkofthingsthatyoumightnothavethoughtofotherwise.Ortheymightserveashelpfultoolswhenyou’refacedwithchallenges.Butthebestmotivatorscomefromwithin.Howdoyouunlockyourinnermotivation?Start by asking yourself this: “Whydo Iwant to loseweight?”Theremay be

several reasons. Improved health. More energy. Better beach bod. Whatever.Make a list of what’s important to you. Then under each item write downspecificreasonswhyitmatters.Forexample,let’ssayyourtopreasonforlosingweightisthatyouhaveahighschool reunion comingupandyoudon’twant tobe embarrassed (OK,maybethat’snotasimportantasimprovingyourhealth,butlet’srunwithit).Underthatyouwrite,“ShowBobbyJones(theboywhodumpedyou)whathemissed,”or“Notfeellikeablimponthedancefloor.”Therearenowronganswershere—it’swhatmatterstoyou.Then find ways to keep those motivators in front of you — especially atmomentsofdecision(“DoIeatthatsweetrollornot?”).Maybeyouusenotespostedaroundyourhomeandoffice,computercalendarreminders,oraphotoofyourselfasyouwant(ordon’twant)tolook.Orwriteonthepalmofyourhand.Be creative. Just as you came up with your own motivators, use your ownproblem-solvingskillstofindwaystokeepyourmotivationfreshandinfrontofyou.Themoretheideascomefromyou,themoresuccessfulyou’relikelytobe.

Ithelpstobeaccountable

Ifyouwanttoincreaseyouroddsoflosingweight,getsomeoneelseinvolved.Involvingothersisapowerfulmotivatorandcanincreaseweight-losssuccess.Enlist thehelpofafriend,co-workerorfamilymembertobethereforregularchats and support, maybe even a weigh-in. Or form a weight-loss group thatgathers for a weekly weigh-in and meeting. Ask others to provideencouragementaswellasaccountability.Ifyou’reunabletoinvolveanyoneelseinyourweight-losseffortsoryoureallyprefer to do this alone, then at least be accountable to yourself— weigh inregularlyandrecordyourweightinajournal.Andregularlyreviewyourreasonsforlosingweighttohelpkeepyourselfontrack.

≈≈≈≈≈≈≈WEIGHINREGULARLY

Loggingyourweighteverydaycanhelptokeepyouengagedandontrackwiththediet.Butifyouweighdaily,don’toverreact todaily fluctuations inweight—theycanbedue tochangingbodyfluidlevelsratherthangainsorlossesinbodyfat.Weighyourselfatleastonceaweek.Lookfortrendsoverseveraldaysorweeks.

≈≈≈≈≈≈≈Yourstartingpoint

BeforeyoubeginTheMayoClinicDiet,determineyourstartingpoint:

Record your initial weight. Weigh yourself at a time and in a manneryou’ll be able to use consistently, such as right after getting up in themorning.Determineyourbodymass index.BMI is a better indicator of body fatthan is bodyweight.See the table inChapter11 to determineyourBMI.Writeitdownforfuturecomparison.Measureyourwaist.Use a flexible tape andmeasure around your bodyjustabovethehighestpointsonyourhipbones.Recordyourresult.

You'llalsowantto:

Consider your health. If you have health issues, such as diabetes, heartdisease, shortness of breath or joint disease, are pregnant, or have anyquestionsaboutyourhealth, seeyourdoctorbeforebeginning thisor anyweightmanagementprogram.Assess your readiness. There’s a good time to start losing weight, andthere’sabadtime.Youdon’twanttoputoffyourstartdateanylongerthannecessary,butyoudon’twanttosetyourselfupforfailureeitherbystartingatatimewhenyou’refacingalotofobstacles.

Answerthequestionsonthenexttwopagestodetermineifnowisthebesttimeto start a weight-loss program. If it’s not, address those factors that areinterferingwithyourplanstoloseweight.Once you’ve completed these steps, you’re ready to roll. Review The QuickReferenceGuideforhelpfulresources,andstartfollowingthehabitsinchapters2through4.

≈≈≈≈≈≈≈TALKTOYOURDOCTOR

Bigchangesindietandexerciseandrapidweightlosscansometimesleadtosymptomssuchasdizziness and fatigue or can necessitate changes in medications. If you experience thesesymptomswhileonTheMayoClinicDietoraretakingmedications,talktoyourdoctor.

AREYOUREADY?

Chooseonebestanswerforeachquestion:

1.Howmotivatedareyoutoloseweight?a.Highlymotivatedb.Moderatelymotivatedc.Somewhatmotivatedd.Slightlymotivatedornotatall

2.Consideringtheamountofstressaffectingyourliferightnow,towhatextentcanyoufocusonweightlossandonmakinglifestylechanges?a.Canfocuseasilyb.Canfocusrelativelywellc.Uncertaind.Canfocussomewhatornotatall

3.Initially,peopleoftenloseweightquickly.Butoverthelongrun,it'sbesttoloseweightatarateof1to2poundsaweek.Howrealisticareyourexpectationsabouthowmuchweightyou'dliketoloseandhowfastyouwanttoloseit?a.Veryrealisticb.Moderatelyrealisticc.Somewhatrealisticd.Somewhatorveryunrealistic

4.Aside fromspecial celebrations,doyouevereata lot of food rapidlywhile feeling that youreatingisoutofcontrol?a.Nod.Yes

5.Ifyouansweredyestothepreviousquestion,howoftenhaveyoueatenlikethisduringthelastyear?a.Aboutonceamonthorlessb.Afewtimesamonthc.Aboutonceaweekd.Aboutthreetimesaweekormore

6. Do you eat for emotional reasons,for example,when you feel anxious, depressed, angry orlonely?a.Neverorrarely

b.Occasionallyc.Frequentlyd.Always

7.Howconfidentareyouthatyoucanmakechangesinyoureatinghabitsandmaintainthem?a.Completelyconfidentb.Moderatelyconfidentc.Somewhatconfidentd.Slightlyornotatallconfident

8.Howconfidentareyouthatyoucanexerciseseveraltimesaweek?a.Completelyconfidentb.Moderatelyconfidentc.Somewhatconfidentd.Slightlyornotatallconfident

IFMOSTOFYOURRESPONSESARE:

aandb,thenyou'reprobablyreadytostartaweight-lossprogram.

bandc,considerifyou'rereadyorifyoushouldwaitandtakeactiontoprepareyourself.

d,youmaywanttoholdoffonyourstartdateandtakestepstoprepareyourself.Reassessyourreadinessagainsoon.Youmaywanttotalktoyourdoctoraboutwhatyoucandotoincreaseyourreadiness.

Note: If youranswer toquestion5wasb, cord,discuss thiswith yourdoctor. If youhaveaneatingdisorder,it’scrucialthatyougetappropriatetreatment.

≈≈≈≈≈≈≈TheMayoClinicHealthyWeightPyramid

ThroughoutTheMayoClinicDiet,usetheMayoClinicHealthyWeightPyramidasyourguidetomaking smart eating choices. There’s detailed information on the pyramid in Chapter 7 andChapter13,butthemainmessageyouneednowistoeatmostofyourfoodfromthefoodgroupsatthebaseofthepyramidandlessfromthegroupsatthetop,andmovemore.Don’tworryaboutbeingtooprecise—justfollowthegeneralpatternofthepyramidandyou’llbefine.

QuickreferenceguidetoLoseIt!

YoucanfindanswerstosomeofyourmostbasicquestionsaboutTheMayoClinicDietonthepageslistedhere.

Basics

WhatistheMayoClinicHealthyWeightPyramid?WhatistheMayoClinicHealthyWeightPyramid?IIWhatismyhealthyweight?Whatismydailycaloriegoal?Whataremydailyservingrecommendations?Howmuchisinaserving?Howmuchisinaserving?II

Healthyeating

HowdoIcreateaweeklymenu?

Whatarehealthyshoppingstrategies?WhatarehealthyrecipesIcanuse?Whataretheservingsizesofdifferentfoods?HowdoIovercomebarrierstohealthyeating?

Activityandexercise

HowdoIstartexercising?HowdoIstartexercising?IIHowmanycaloriesdoIburnwhenI’mactive?HowdoIincreasetheamountofactivityIdo?HowdoIincreasetheamountofactivityIdo?IIHowdoIincreasetheamountofactivityIdo?IIIHowdoIsetupagoodexerciseprogram?HowdoIsetupagoodexerciseprogram?IIHowdoIsetupagoodexerciseprogram?IIIHowdoIovercomebarrierstoexercise?

Behaviors

HowdoIsetgoals?HowdoIsetgoals?IIHowdoIchangeabehavior?HowcanIstaymotivated?HowcanIstaymotivated?IIHowcanIstaymotivated?IIIWhatcanIdowhenIslipup?HowdoIovercomeunhealthybehaviors?

Chapter2Add5HabitsThewordchangemeansmanythings:

Tomakedifferent,amountingtolossoforiginalidentity(transform)Tomakeadifferencethatadaptstoanewpurpose(modify)Tobreakawayfromsameness(vary)Tomakeadifferencewithoutlossofidentity(alter)

Addthese5habitstoyourdailyroutinetomakehealthychanges.

JenniferNelson,R.D.ClinicalNutrition

WhenItalkwithpeopleaboutweightloss,it’simportantforustoexplorewhatchangemeans.Areyoufearingthechangesyouthinkyouneedtomake?Or,areyou thinking that no matter what you do, it won’t be enough to make adifference?Isuspectthatifyou’rereadingthis,you’resomewhereinbetween.Iwanttoreassureyouthatyes,youcanchange.This is a fun chapter. Its focus is on adding good things to your routine.Yes,you’ll begin each day by eating a healthy breakfast that will rev up yourmetabolism. Yes, you’ll begin to eat more vegetables and fruit and switch tomorewhole grains— helping you feel full and giving your body nutrients itneeds to rejuvenate itself. Yes, you’ll find that healthy fat in small amountskeepsfoodstastinggreat,whiledecloggingarteries.Yes,you’llmovemore(andfeelbetter).Changedoesn’tneed tobesodrastic thatyounever try.Wewantyou tomeetchangeonyourownterms:

Adoptanewpurpose—you’ll find thateatingbreakfastwill setupyourdayforsuccessfuleating.Breakaway from thesameold thing—eatingmorevegetables, fruitandwhole grains will fill you up, helping you stay away from calorie-ladenfoods.Change your routine without losing who you are and what you like —becomephysicallyactivedoingwhatyouenjoy.

Nomatterhowbigorsmall,thesechangesaddup.

What:

Havebreakfasteverymorning.Youdon’tneedtoeata lot—justsomethingtogetyouoff toagoodstart.

Why:

Researchsuggeststhatpeoplewhoeatbreakfastmanagetheirweightbetterthandopeoplewhodon’teatbreakfast.Breakfastisassociatedwithimprovedperformanceatschoolandwork,andithelpspreventyoufrombecomingravenouslaterintheday.

How:

Trywholegrains,suchasoatmeal,whole-graincoldcereal,whole-graintoast.Goforfreshorfrozenunsweetenedfruit.Low-fatmilk and yogurt, anegg, nuts, seeds, andnut butters suchaspeanut butter canhelpyoufeelsatisfiedthroughoutthemorning.If time is an issue, place a box of cereal, a bowl and a spoon on the table the eveningbefore.Makeasmoothiebytakingfruit(bananas,pineapple,freshorfrozenberries),addinglow-fatyogurtandblendingtoasmoothconsistency.Hot or cold, choose your cereal by looking on theNutrition Facts label for fiber (choosemore)andsugarcontent(chooseless).Ifyouaddmilkoryogurt,choosereduced-fatorfat-freevarieties.Topwithslicedbananaorberries.ForFrenchtoast,dipwhole-grainbreadinabattermadeofeggwhitesoraneggsubstitute,apinchofcinnamonanda fewdropsofvanillaextract.Fryonanonstickskilletoruseacooking spray. Top with thinly sliced apples, unsweetened applesauce, berries or slicedbananaforsweetness.Keeponhandfoodthatyoucangrabandtakewithyoutowork.Convenientfoodsinclude

apples, oranges, bananas,whole-grain bagels (mini-sized), pre-portioned cereals, low-fatyogurtinsingle-servingcontainersandlow-fatcottagecheeseinsingle-servingcontainers.Stirinberriesorfruittoaddfiberandsweetness.Makeabreakfastwrapwithwhole-wheattortillas,rollinscrambledeggswithdicedpeppersandonionsorpeanutbutterandbananas.Ifyoudon’tliketraditionalbreakfastfoods,lookforsomethinghealthythatyoudolike.Forexample, fix yourself a sandwich made with lean meat, low-fat cheese, vegetables andwhole-grainbread.

Ifyou’renotinthehabitofeatingbreakfast,startwithjustgrabbingapieceoffruitasyouwalkoutthedoor.Graduallyincludeotherfoodgroups.Justlikeyougotusedtonoteatingbreakfast,youcanmakeeatingbreakfastanenjoyableandeffectivehealthhabit.Ifyoudon’teatbreakfast,eventuallyyourbodysays,“Ifyou’renotgoingtofeedme,Iwon’tbehungry,”andyoudon’tmisseatingbreakfast.Butyou’llovereatlaterintheday.Eatingbreakfastcanhelpyouloseweightandimproveyourhealth.

What:

Eatatleastfourservingsofvegetablesandthreeservingsoffruitseveryday.

Why:

Freshvegetablesandfruitsarethefoundationofahealthydietandsuccessfulweightloss.Mostprocessed foods, regular sodas and sweets contain a lot of calories in just a small portion.Vegetables and fruits are the opposite— lots of bulk and few calories. You can eat generousportionswhileconsumingfewercaloriesandfeelfullattheendofyourmeal.

How:

Youdon’tneedtolikeallvegetablesandfruits—justsomeofthem.Exploredifferenttypesandvarietiesofvegetablesandfruitsforappealingtastesandtextures.Vary between rawand cooked vegetables. Lightly cook or steam them for softer texture.Sprinklethemwithherbsforflavor.Addabanana,strawberriesoranotherfavoritefruittoyourcerealoryogurt.Whenyou’re inahurry,haveready-to-eat frozenvegetableshandyasaquickaddition tomeals. Or use fresh vegetables and fruits that require little preparation, such as babycarrots,cherrytomatoes,cauliflowerandgrapes.Vegetables,fruitsandwholegrainsshouldtakeupthelargestportionofyourdinnerplate.Eat these foods first, rather than reserving them for the end after you’ve finished otheritems.When planning meals, think first of dishes that contain vegetables or fruits as thecenterpieceandthenbuildtherestofyourmealaroundthose.Think fresh! Because dried fruit and fruit juice are higher in calories than fresh orunsweetenedfrozenfruit, the“unlimitedservings”ruledoesn’tapply to them.Eatingthemcouldsignificantlyincreaseyourcalorieintake.Snackonvegetablesorfruitsanytime.Lookforwaystoincorporatevegetableswithotherfoodsorintoexistingrecipes.Addthemtosoups,casserolesandpizzas,andpilethemontosandwiches.Explorea local farmersmarket.Thefreshnessandvarietymayencourageyouto trynewkindsofproduce.Whentraveling,packsomeready-to-eatvegetablesandfruitsasquicksnacks.

On this program you have the green light to eat veggies and fruit whenever youwant and asmuchasyouwant.Takeadvantageofit!Eatthemfirstduringamealtomakesureyougetthemin.Reachforthemassnacks.Ifyou’rehungry—eat!

What:

Focus on whole-grain breads, pastas, brown rice, oatmeal and other whole-grain products,insteadofwhite,refinedandhighlyprocessedproducts.

Why:

Wholegrainsincludetheentiregrainkernel,whichispackedwithessentialvitamins,mineralsandfiberthatarepartofahealthydiet.Wholegrainsalsofillyouupbyaddingbulk,andtheyreduceyourriskofbeingoverweight.

How:

Eatwhole-graincereal,suchasoatmealorabrancereal,atbreakfast,or trywhole-graintoastinsteadofwhite.For readyuse, stock your pantrywithwhole-grainbreads (for variety, don’t forget bagelsandpitabread),crackers,andpastas,oatmeal,whole-grainbrownandwildrice,andwhole-graincerealsthataren’tsweetened(ifyouwantaddedsweetness,pileonfruit).Prepareameatlessmaindishsuchaswhole-wheatspinachlasagna,redbeansoverbrownrice,whole-wheatspaghettiwithmarinarasauce,orvegetablestir-fryoverbrownrice.Includeasidedishusingbulgur,kasha,brownriceorwhole-grainbarley.Tryaddingwildriceorwhole-grainbarleytosoups,stewsandcasseroles.Substitute half whole-grain flour for the white flour in pancake, waffle, muffin and breadrecipes.Whenshoppingforwhole-grainproducts,lookatthefoodlabelforspecificingredientssuchas whole wheat, whole oats or brown rice. Terms such as 100%wheat, multi-grain andstone-grounddonotmeantheproductcontainswholegrains.Useinstantbrownriceasaquickandhealthyalternativetowhiterice.

Whole-grainproductsmaytastedifferentatfirstifyou’renotusedtothem.Butifyougivethematry,you’llprobablylearntolikethem.Thinkaboutfoodsyoudidn’tlikewhenyouwereyoungerbutthatyoulikenow.Manypeoplefindthatwhentheygetusedtothefullflavorandtextureofwholegrains,it’shardtogobacktotheirrefinedcounterparts.

≈≈≈≈≈≈≈GOFORTHEFIBER

Grains (and fruits and vegetables) contain a kind of carbohydrate, called fiber, that resistsdigestiveenzymesandcan’tbeabsorbedbyyourbody.Thereare twomain types— insolubleandsoluble.Insolublefiber—calledroughage—iscoarse,indigestibleplantmaterialbestknownforpromotinghealthydigestion.Manycommonvegetablesandwholegrainscontainsignificantamounts. Soluble fiber— vegetable, fruit and grain matter that absorbs water— helps lowerbloodcholesterol levels.Barley,oatsandbeanscontainnotableamounts.Fiber-rich foodsalsoslowtheuptakeofglucose,helpingtokeepbloodsugarsteady.Expertsrecommendconsuming20to35gramsoffiberaday.

≈≈≈≈≈≈≈

What:

When consuming fat,make healthy choices—olive oil, vegetable oils, avocado, nuts and nutbutters,andtheoilsthatcomefromnuts.

Why:

Thesefatsarethemosthearthealthy.Butallfatscontainaboutthesamenumberofcalories,soeventhehealthierkindsshouldbeconsumedsparinglytobettermanageweight.

How:

Checkfoodlabels.Comparesimilarfoodsandchoosetheonethat’slowerinfat(butmakesurethatit’salsolowerincalories—somelow-fatandfat-freefoodsmaybehigherinsugarandnotmuchlowerincalories).ThetypesoffatincommerciallymadeproductsarelistedonNutritionFactslabels.Reducefoodshighinsaturatedfatandtransfat,andselectmorefoodsmadewithunsaturatedfats(polyunsaturatedandmonounsaturated).To reduce saturated fat intake, choose reduced-fat or fat-free milk, yogurt, sour cream,cheeseandotherdairyproducts.Select reduced-calorieor fat-freedressings, flavoredvinegarsoroil-vinegardressings foryoursalads.Ifyoudon’tusereduced-caloriedressings,useasmallamountofextra-virginoliveoilandvinegar(trybalsamic,redwineandothers).Sprinklesaladswithaspoonfulofsliverednutsorsunflowerseeds.Low-fatcookingtechniquessaveunwantedcalories.Trygrilling,broiling,baking,roastingorsteaming. A good-quality nonstick pan may allow you to cook food without using oil orbutter.Youcanalsotrycookingspray,low-sodiumbrothorwaterinsteadofusingcookingoil.Choosemeatwiththeleastamountofvisiblefat.Trimmostofthefatfromtheedgesofthemeat.Removeallskinfrompoultrybeforecooking.Eatsmalleramountsofmeat(aboutthesizeofadeckofcards).Evensmallamountsofleanmeatandpoultryhavefat.

Checkoutyourkitchencupboardsandrefrigerator.Identifysourcesofanimalfats(cream,butter)andtransfats(shortenings)andgetridof them.Replacewitholiveoil,vegetableoilsandtransfat-freebutteryspread.Wheneveryouusefat,measureitoutbytheteaspoon.

≈≈≈≈≈≈≈FATS:THEGOODANDTHEBAD

Monounsaturatedandpolyunsaturatedfatsarethebestchoices.Lookforproductswithlittleornosaturatedfats,andavoidtransfats—bothincreasebloodcholesterollevels.Rememberthatallfatsarehighincalories.

Monounsaturatedfatsarefoundinolive,canolaandpeanutoils,aswellasmostnutsandavocados.Polyunsaturatedfatsarefoundinotherplant-basedoils,suchassafflower,corn,sunflower,

soybean,sesameandcottonseedoils.Saturatedfatsarefoundinanimal-basedfoods,suchasmeats,poultry,lard,eggyolksandwhole-fat dairy products (including butter and cheese). They’re also in cocoa butter andcoconut, palm and other tropical oils, which are used in many coffee lighteners, snackcrackers,bakedgoodsandotherprocessedfoods.Trans fats—alsocalledhydrogenatedvegetableoil—are found inhardenedvegetablefats, such as stick margarine and vegetable shortening, and in foods made with them(includingmany crackers, cookies, cakes, pies and other baked goods, aswell asmanycandies,snackfoodsandfrenchfries).

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What:

Everyday,includeatleast30minutesofexerciseorwalkinginyourschedule.

Why:

Eatingprovidescalories.Physicalactivityburnscalories.Themorephysicallyactiveyouare,themorecaloriesyouburn.Inaddition,physicalactivity,includingexercise,hasmanyhealthbenefits.

How:

Thebestexerciseistheoneyou’lldo,andthebesttimetoexerciseiswheneveryoucan.Any activity is good activity.Walking to the store, weeding the garden and cleaning thehouseallcount.Three10-minutesessionsofbriskwalkingcanprovidealmost thesamebenefits thatone30-minutesessiondoes.

Make “excuses” tobecomemorephysicallyactive. Include regularactivitybreaks inyourday tostretchandwalkaround.Take thestairs insteadof theelevator,at least fora fewfloors.Walkafewextrablocksfromwhereyouparkedyourcar.Italladdsup.Insteadofsittingdowntowatchtelevisionorcheckyouremailwhenyougethome,putonyourwalkingshoesandgoforawalk.Watchyourfavoriteprogramorreadwhileyouwalkonatreadmillorpedalastationarybike.Make exercise enjoyable. Schedule time for exercise with a friend. Listen tomusic. Mixthingsup—don’tfeeltiedtooneactivity.Ifyouhaven’tbeenphysicallyactive,startslowlyandgiveyourbodyachancetogetusedto increased activity. A common mistake is starting an activity program at too high anintensity.Ifyouhavetroublegettingstarted,tellyourselfthatyou’llexerciseforonlyfiveminutes,thenreassess.Chancesareyou’llkeepgoing—andfeelbetter.

Thehardestpartaboutphysicalactivityisnotthedoingbutthegettingstarted—puttingonyourshoes and getting out the door to walk or run. Psych yourself up with positive self-talk toovercomeanyhesitationwhenyou’redecidingwhetherornottoexercise.

≈≈≈≈≈≈≈POSITIVESELF-TALKTIPS

Insteadof,“I’msotired,”tellyourself,“I’llfeelsoenergizedwhenI’mdone.”Insteadof,“Ishouldbebetteratthisbynow,”tellyourself,“I’vemaderealprogress.”Insteadof,"Skippingthisonewon'tmatter,"tellyourself,"Everylittlebitmakesadifference."Instead of, "I'll never stick with this exercise program," tell yourself, "Take one day at atime."

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Chapter3Break5HabitsChanginganyhabitcanbechallenging.Changingahabitthathasbeengoingonformanyyears, that involves our emotional, social andpsychological lives, isdifficult. But change is possible. Here are 5 habits to break that can make adifferenceinyourweight.

MatthewClark,Ph.D.Psychology

By using the right strategies for you, you can succeed in breaking the fiveunhealthyhabitsdetailedinthischapter.Trytheseideas:

Haveconfidenceinyourself.Ifwebelieveinourselves,wecansucceed.Anticipate urges and plan strategies for managing urges. If every day atwork,forthepast10years,whenI’munderstressI’vewalkedtothebreakroomandhadacandybar, Ishouldn’texpectmydesireforcandybars tojustdisappear.HavinganurgeisOK.Givingintotheurgeistheproblem.Whenyougetanurge:1. Tellyourselftheurgewilllastforatmost20minutes—justmanage

thenextfewminutes.2. Dosomething.Mentallydistractyourself(callafriend,readabook),

usepositiveself-talk(remindyourselfofyourgoals),orphysicallydosomething(cleanyourhouse,takeawalk).

Focusonwhatyou’readdingtoyourlife.Manypeoplelosingweighthavetoldmeitoftenseemsthatthey’reavoidingdoingthings,likenoteatingicecream.Sometimes,itcanbemoresuccessfultofocusonwhatIneedtodo,ratherthanwhatI’mtryingnottodo.Use social support. Being around positive people thatwe care about canhelpusmakechanges.

Changinghabitsischallenging,butwithconfidenceandtherightstrategies,youcansucceed.

What:

Don’twatchTVwhileeating(or,flippingitaround,noeatingwhilewatchingTV).Sameappliesforany“screentime,”suchascomputeruse.And,spendonlyasmuchtimewatchingTVasyoudoexercising.

Why:

StudiesshowthatwatchingTVcontributestoincreasedweight—youaren’tmoving,andthere’salsoagoodchancethatyou’resippingornibblingonsomething.IfyouestablishtheruleofnoTVor“screentime”whileeating,andonlyasmuchtimewatchingTVastimeyouspendexercising,you’re breaking one bad habit (mindless nibbling) while developing a good one (being moreactive).

How:

Put a sticky note on the TV and the remote control to remind yourself that you need toexercisebeforewatchingTVorwhilewatchingTV.Putastickynoteonyourcomputertoremindyourselfnottoeatwhileusingthecomputer.Build upTV timeby exercising before you turn on the set.Don’t useTVminutes beforeyou’veearnedthem.Turn theTVoffwhileeating—youmaybemore likely toovereat if youget lost inaTVshowanddon’tpayattentiontohowmuchyou’reeating.ExercisewhilewatchingTV.Thepossibilitiesarelimitedonlybyyourimagination.

Someideasinclude:

›Walking“laps”aroundthelivingroom

›Walkingonatreadmill

›Usingastationarybike›Marchinginplace›Doingcalisthenics›Liftingweights›Usingexercisebands

Ifyou’rewatchingalongerprogram,exerciseduringtheprogramandtakerecoverybreaksduringtheads,orviceversaifyou’reverynewtoexercise.If you’re pinched for time, record programs and skip through the commercialswhen youwatchlateron.Thiscanreducewatchingtimebyaboutone-third.RecordyourTVtimeasyoudoexercisetime,usingTheMayoClinicDietJournal.Thetwotimesshouldmatch.UseaweeklyTVprogrammingguidetoscheduleexerciseatthetimeswhenyourfavoriteshowsareon.There’snoreasontoexcludeenjoymentwhileyoucontroltheamountoftimeyouwatch.Sticktoyourscheduleonceit’sset.Skip the TV altogether and go outside for a walk, bike ride or run, or to do vigorousyardwork.LookforalternativesthathelpyoubreakthehabitofwatchingTVasyoudoother things.You’remorelikelytomovemoreifyoulistentotheradioortobooksontape.Putonsomemusicandmove!“Outofsight,outofmind,”maybethebestwaytoreducethetemptationofturningontheTV.Moveyoursetsothatit’snotafocalpointoftheroom.WatchTVatonlyoneplaceinthehouse.DisconnectorremoveallotherTVs.Inparticular,TVsetslocatedinbedroomsandkitchenscanlureyouintomotionlesswatching.

Use positive self-talk — “I can do this!” instead of “I can’t do this.” Talkyourselfup,notdown.Focusonpositives,notnegatives.

What:

Ifyouwantsomethingsweet,eatfreshfruit.Otherwise,nosugarfromcommonsources—candy, table sugar,brownsugar,honey, jam, jelly,desserts, sweets,and foods thatcontainmore thana tinyamountof sugarorhigh-fructosecornsyrup(suchassodaandsomecoffeedrinks).

Why:

Sugar has calories but no nutritional value. Sugar intake has increasedtremendouslyintheUnitedStatesoverthepastfewdecadesandhascontributedtotheincreaseinobesity.

How:

Beforeyoustart theprogram,ridyourhomeofsweetsandsodas,stockuponfreshfruit,andreplenishitregularly.Keepfreshorunsweetenedfrozenorcannedfruitavailableathomeandattheofficesothatyou’vegothealthysnacksavailable.Insteadofsugar,putfreshfruitonyourmorningcereal,toast,pancakesorplainyogurt.Avoidcerealsthatcontainsugar.Instead,trywhole-graincerealssuchasoatmeal,andusefruitandspicestoenhanceflavor.Experiment with spices — try cinnamon in unsweetened applesauce as a spread onpancakes or toast. Other spices that may add sweetness include allspice, cardamom,cloves,gingerandnutmeg.Read labels to look for sugar in products. If corn syrup, dextrose, sucrose, glucose,fructose,maltose,turbinadosugar,molassesorhigh-fructosecornsyrupislistedamongthe

first few ingredientsona label, theproduct likelyhasahighsugarcontentandshouldbeavoided.Makeyourownfruitpopsiclesbyblendingoneormorefruitswithalittlejuiceandfreezingthemixture.Alcoholiscountedasasugar,andnoalcoholisallowedinLoseIt!Substitute fruit juicemixedwithsparklingwater forsoda.Ormakea fruit smoothie in theblender, mixing fat-free vanilla frozen yogurt and fat-free milk with fruit or frozen juiceconcentrate.Be creative and test your culinary skills. For dessert, prepare baked apples or grilledpineapple.Trynewtastesthatchallengeandmotivateyou—andhelpdivertyourattentionfrommorefamiliar, sugar-laden food. Serve fruits such as kumquat, lychee, mango, papaya,pomegranate, star fruit or Ugli fruit, which can be obtained at many grocery stores orspecialtyfoodstores.

Tobe successful, it helps to believe that you can loseweight and to visualizeyourselfaccomplishingyourgoal.Believeit,seeit,doit!

≈≈≈≈≈≈≈NEEDTOSOOTHYOURSWEETTOOTH?

Whynotjuststockuponfoodscontaininglow-calorieartificialsweeteners?Soundslikeaperfectsolution, adding the sweetness of sugarwithout all the calories or carbohydrates. Not so fast!Many ready-to-eat foods using low-calorie sweeteners — such as diet sodas, candies andcookies—havelittlenutritionalvalueandshouldbeavoided.Inaddition,newstudieshaveraisedconcernsthatconsumingfoodscontaininglow-caloriesweetenersmayactuallyleadtoincreasedcalorieintakeandweightgain(ifyoudon’tfeelinhibitedbythesugar,youmayeatmorethanyouwouldotherwise).Low-caloriesweetenerscanbepartofahealthy-eatingplan—ifthey’reusedwithcareandinmoderation.Butinthetwo-weekLoseIt!phase,avoidsugarsubstitutes.

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What:

If you want to snack between meals, make it only vegetables or fruits andnothingelse.

Why:

Common snacks typically have a lot of calories and little nutritional value fortheirvolume.Vegetablesandfruitsarejusttheopposite—theycanfillyouupwithoutcontributingmanycaloriestoyourdailytotal,andthey’repackedwithhealthy nutrients. Snacking can be a double-edged sword — snacking onvegetablesandfruitsacoupleoftimesadaycanactuallyhelpyoumanageyourweight,while snacking on some conventional commercial snacks can pack onpounds.

How:

Before you start the program, remove fromyour homeall conventional snacks, includingcookies,chips,candyand icecream.Don’t tuck themaway in thebackofacupboardorfreezer.Don’tthinkyoucanresistthetemptationofopeningthepackage.Getridofthem!Ifit’sinyourhouse,it’sinyourmouth.Stockyourhomewithplentyof ready-to-eatvegetablesand fruits.Don’texpect togetbyjustonbabycarrots—theyshouldbeoneofmanydifferentoptionsyoucanchoosefrom.Keepvegetablesandfruitsavailableattheofficesothey’rehandyforsnacks.Tryavarietyofvegetablesandfruitssoyoudon’tgetboredwithonekind.Forexample,forfruit,insteadofthefamiliarapplesandoranges,trykiwi,mango,Bingcherriesandapricots.Experimentwithsprinklingdifferentspicesandherbsonvegetablesandfruitstocreatenew

flavors.Establishapatternofhealthyeatingeveryday.Spacemealsat intervals thatarenot toolong.Allowing toomuch time topassbetweenmeals can createa ravenoushunger thatdrivesyoutomindlesssnacking.Havesomeshelf-stablefruitsandvegetablesathome,forexample,unsweetenedcannedorfrozenfruit,frozenvegetablesorlow-sodiumvegetablejuice.Ifyou’renotinthehabitofreachingforvegetablesandfruitsfirst,makeanefforttochoosethemanytimeduringtheday,bothasasnackandatthebeginningofmeals.Identify situations that lead you to snacking, and then try to avoid themor find alternateactivities. If you habitually snack duringwork breaks, try going for awalk instead. If youcan’t resist a candy bar whenever you walk past the drugstore, find a different route. Ifemotionssuchasangerorsadnessgiveyouice-creamcravings,callortalktoafriendwhocanlistenandhelprelieveyoururgetosnack.Distraction is one of the best ways to get you past a snack craving. Prepare a list ofenjoyable activities that you have at the ready for when a craving starts. Some form ofexerciseisaneasymethodofdivertingyourattention,butyoucanalsopursueahobbyorenlistafamilymemberorfriendtocontactforsupport.

When you feel like a snack, distract yourself. Grab a piece of fruit or somevegetablesandgoforashortwalk.

What:

Picture the sizeof a deckof cards (about 3ouncesofmeat).Limit total dailyconsumptionofmeat,poultryandfishtothat.Inaddition,ifyouconsumedairyproducts, use only skim milk and low-fat products, and consume them in

moderation.

Why:

Even lean cuts of meat and skinless poultry have some saturated fat andcholesterol and can be high in calories. And full-fat dairy products containsaturatedfatthatraisescholesterol.Alternatives that are lower in fat and calories are available for bothmeat andfull-fatdairyproducts.Ifyoueatavarietyoffoodsandgetenoughcalories,youcangetenoughproteinevenonavegetariandiet.

How:

Legumes and soy products such as tofu are excellent alternatives to animal sources ofprotein.A½-cupservingofcookedbeans,peas, lentilsor tofu isabout thesameasa2-ounceservingofmeat,poultryorfish.Useskimmilkorlow-fatyogurtandcheeseinsteadoffull-fatdairyproducts.Don’tmakemeatthefocusofyourmeals.Instead,buildthemainpartofyourmealaroundvegetables,fruitsandwhole-grainriceandpasta.Goforqualityinsteadofquantity.Insteadofalargepieceofmedium-qualitymeat,haveasmallpieceofagood-qualitycut.Trimallvisiblefatfrommeatsourcesandremovetheskinfrompoultrybeforeeating.Choosemeat,poultryorfishthat’sroasted,broiled,bakedorgrilledratherthanfried—andavoidanyentréethat’sbreaded.Themannerinwhichfoodispreparedgreatlyaffectshowmuchfatandcaloriesyouconsume.If buying ground turkey, buy packages marked “ground turkey breast” versus “groundturkey,”whichmayhavetheskinadded.Includemoremeatlessmealsinyourdiet,includingstir-frydishes,casseroles,salads,andevensandwiches(generouslystuffedwithveggies).Try whole-wheat pasta with tomato sauce and lots of cut-up broccoli, zucchini and bellpeppers.Enjoypizzawithonions,peppers,mushrooms, tomatoslicesandartichokes.Ormakeamealof redbeansandrice,splitpeaor lentilsoups,ormeatless three-beanchili(withkidney,blackandgarbanzobeans).Substitute baked or grilled fish for red meat — at least two servings of fish arerecommendedeachweek.Alongwithbeinglowerinsaturatedfatthanismeat,fishsuchasalbacoretuna,salmon,mackerel,herringandsardinesarehighinomega-3fattyacidsthatreduceyourriskofcardiovasculardisease.Try veggie burgers or veggie hot dogs, which are often made with tofu, grains orvegetables.Boost your calcium consumption with calcium-fortified juices, breads and cereals, soyproducts,anddarkgreen,leafyvegetablessuchascollardgreensandkale.

Throughoutthedayyou’llmakedecisionsthataffecthowwellyoufollowthisprogram.“Do Ieatahamburgerand friesora salad?”“Do Igo forawalkornot?”Bepreparedforthosemomentsofdecisionandpushyourselftomaketheright decision. Don’t hesitate — do it! Pretty soon the healthy choices willbecomehabits.

What:

Eitherdon’teatout,orifyoudo,makesureyouorderfoodsandbeveragesthatfitthehabitsinLoseIt!

Why:

Eatingoutisassociatedwithweightgain.Thetantalizingsightsandsmellsofarestaurant, deli counter, bakery display, food court or concession stand enticeyouwithhigh-caloriemenuitems,oftenattimeswhenyou’renotreallyhungry.Theoutcomeisusuallyfartoomanycalories.Inaddition,most—ifnotall—restaurantsservelargeportions.

How:

If time is an issue, find recipes for quick, easy-to-fix—andhealthy—homemeals. Forexample,serveafreshsaladwithfat-freedressing,awhole-grainrollandfruit.

Keeponhandstapleingredientstomakebasicdishesathome.Forexample,mixtogetherrice,beansandspicesforaTex-Mexcasserole,servedwithyourfavoritesalsaontheside.Ondayswhenyou’repressed for time,stopatadeliorgrocerystoreonyourwayhomeandpurchaseahealthysandwich,souporpreparedentréethat’slowcalorieandlowfat.

Ifeatingout:

Avoidcommonappetizers,whichoftenaren’tthehealthiestitemsonthemenuandtendtobeasourceofhiddencalories.Ifyoudohaveanappetizer,havevegetables,fruitorfish.Becauserestaurantportionsarelarge,eatslowly,andassoonasyoustarttofeelfull,puttherestofthemealintoatakeoutboxforanothermeallater.Pickbroth-basedortomato-basedsoupsovercreamedsoupsandchowders.Focusonvegetablesandfruitsasprominentpartsofthemeal.Requestaplainvegetablesaladanduselow-fatdressings.Choose steamed vegetables, baked potato, boiled new potatoes, brown or wild rice, orfreshfruitinsteadoffrenchfries,potatochipsormayonnaise-basedsaladssuchaspotatosalad.Skipdessert.Ifyoujustcan’tresist,havefreshfruitfordessert.Identifyrestaurantsthatspecializeinhealthymeals.Ifyou’retraveling,askhotelattendantsforsuggestions.Don’thesitatetomakespecialrequests.Mostrestaurantswillhonorthem.Make plans for the entire day if you know you’re going out to eat. For example, have alighter lunch ifyou’reeatingsupperatarestaurant.Youcanalsoscheduleextraexercisetime.Trynottoskipmealsbeforeyoueatout.Youmayarriveattherestaurantfamishedandbetemptedtoeattoomuchandtoofast.Havealight,healthysnackbeforeyougoouttobluntyourhunger.Watchoutforcalorie-laden“extras,”suchasthepre-dinnerbreadbasketorchipbowl,thatoftenaccompanyameal.

Bepreparedforchallengesinavarietyofsituations.Useyourproblem-solvingskillstocomeupwithsolutionsthatworkbestforyou.Butdon’tinclude“givingup”asoneofyoursolutions!

Chapter4Adopt5BonusHabitsTheAdd 5Habits andBreak 5Habits inLoseIt! aremust-dos. The 5BonusHabitshere areoptionalbut recommended.They’re all associatedwithweightloss.Themoreofthemyoufollow—andthemorecloselyyoufollowthem—themoresuccessfulyou’relikelytobeinyourweight-lossefforts.

KristinVickersDouglas,Ph.D.Psychiatry&Psychology

The bonus habits in this chapter include keeping records of your activity andeating,andwritingdownyourhealthgoals.Althoughresearchtellsusthatthisiseffective, I’llbehonestwithyou—manypeopledon’t like thisat first.Somelook at their eating and exercise records and feel frustrated or disappointed.Othersinitiallythinkthatrecordinggoalsandhealthbehaviorsisbusywork,andtheyfinditarealhassle.Thegoalofrecordingwhatyouplantodo(yourgoal),andwhatyoureallydo(eatingandexerciserecords)istofindoutwhat’sworkingforyouanddiscoveropportunities for change. It’s detectivework, really.You look for patterns andproblemsandthengetcreativeabouthowtorefineyourplanforbetterresults.There’snoreasontobeself-criticalandashamedwhenthingsdon’tgoyourway.Setbacksandunmetgoalsareopportunitiestolearn.Youcanmodifyyourgoals,and the steps to reach those goals, so that they are realistic and relevant.Approachyourrecordswithcuriosityratherthannegativity:Iwonderwhatwillworkbestforincreasingexercise,mygoalfromlastweekormygoalfromthisweek?IwonderifIdoendupeatingmoreondaysthatIskipbreakfast?Asyoulearnmoreaboutwhatworksforyou,andasyoustartseeingprogresswith your goals and eating and exercise records, you’ll have even moremotivation to set goals that both challenge you and fit realistically with youruniquelife.

What:

Keeparecordofeverythingyoueatanddrinkthroughouttheday,includingtypesoffoodandtheamounts.

Why:

Record keeping lets you knowexactlywhat andhowmuchyou’reeating. It alsoallows you toidentify problem patterns in your eating behavior. People who keep food records are moresuccessfulatweightloss.

How:

UseTheMayoClinic Diet Journal or a notebook to write down everything you eat. Andeverythingmeanseverything.Youmayneed to estimate amounts in differentmeasures. For fresh vegetables or fruits,notethesize(small,mediumorlarge).Forpasta,rice,soupsandbeverages, indicatethenumberofcupsorspoons.Forbakedgoods,useapproximatedimensions.Formeat,poultryandfish,useapproximateweightorsize.SeecommonpyramidfoodgroupservingsizesFormixedentreessuchascasseroles,trytolistthemainingredients.Pay attention to spreads, gravies and condiments that may accompany a food item.Accompanimentsmayhavethemostcaloriesofanythingyoueat.Ifknown,includethemethodofpreparation,suchasfried,bakedorbroiled.Don’tforgettorecordsnacksandothersmallitems.Theycanaddup!Writedownallbeveragesyoudrink,includingtypes(water,milk,juice)andhowmuchyoudrink.Keepyourjournalwithyouatalltimessoyoucanwritedownwhatyou’veeatenrightawayanddon’thavetotrytorememberlater.

Ifyou’reunhappywithhowyourweightmakesyoulook,takeaphotoofyourself,keepitwithyouatalltimes,andlookatitwhenyou’refacingachallenge.Tellyourself,“I’mmakingprogressandI’mnotgoingback!”

What:

Recordallyourexerciseandphysicalactivitythroughouttheday,includingthetypeandduration.

Why:

Record keeping helps you track the variety of activities and exercises thatmake up your day.Keepingadailyactivityrecordforatleasttwoweekshelpsyoutobeaccountableandshouldhelpyouestablisharegularexerciseroutine.Seeingyourprogresscanbuildconfidenceand inspireyoutosethighergoals.

How:

Listonyourjournalactivityrecordallhouseholdchores,hobbies,recreationalactivitiesandexercise you do. Indicate the total amount of time for each activity. Enter only thoseactivitiesthatlastfiveminutesorlonger.Beawareofhowintenseanactivityfeelstoyouatthetimeyou’redoingit. Indicatorsareyourheartrate,yourbreathingrate,perspirationandmusclefatigue.Takenoteofhowsloworfastyouperformedeachactivity.Ifyou’rewalkingorjogging,estimatetheapproximatedistanceyoucoveredorthetimeyouspent doing the activity. You may find it helpful to carry a watch or pedometer for this

purpose.Youmaywishtoincludeinyourjournalotherinformation,suchasweatherconditions,typeofterrain,andjointormuscleaches,thatyoufeelisimportanttoyourprogram.Don’tbecomeanoverachieverbecauseyoufeelpressuretofillupyouractivityrecord.Therecordshouldreflectreasonable(andachievable)exercisegoalsthatyou’vesetforyourself—andnotmakeyouaworkoutwarrior.Dowhat’ssafeandcomfortable,evenif thatmaymeanleavingafewblanklinesinyourrecord.Anyactivityyoudoisgood,butthemostbenefitforyouintermsofweightlosscomesfrommoderatelyintenseactivity.Seemoredetailsoncalorie-burningactivitiesinChapter9andChapter18.Theseincludebriskwalkingat3to4milesperhour,swimminglaps,bicycling,rakingleavesandwashingyourcar.Use the information that you’ve written in your activity record to help you plan to makeexerciseandotherphysicalactivitiesanimportantpartofyourregulardailyschedule.

Lookatthisprogramasagame—eachdayisacontest,andyouchalkupawinifyoudomostofthehabitsonaday(andalossifyoudon’t).Shootfora“winningseason”overthetwoweeksofLoseIt!Gofor14-0!

What:

Increaseyourwalkingorexerciseto60minutesormoreeveryday.Thisdoesn’thavetobe60minutesinadditiontothe30minutesormoreintheearlierhabit,Move!It’s60minutesormoretotal.Ofcourse,themorethebetter,withinreason.

Why:

Increasing your physical activity to at least 60 minutes each day burns more calories and

increasesthehealthbenefitsyoureceive.

How:

Inthisorder,increasethefrequency,durationandintensityofyourwalkingorexercise.TheGetting Started With Walking table in Chapter 18 shows how to gradually increase thefrequency and duration of a walking program. There are several ways to vary walkingintensity,forexample,bylengtheningyourstride,swingingyourarmsmore,increasingyourspeedorwalkinguphills.Ifyou’vebeeninactiveforawhile,becautiouswitha60-minuteworkout.Besuretowarmupandstartslowly.Initially, it’senoughthatyou’redoingsomethingdaily.Yourhealthandsafetyarethehighestpriority.Keepthe intensity lowenoughthatyoucanquicklybuildup to30minutes throughout theday or at a time.Once you’re comfortable with a longer duration, increase the intensity.Eventually try to increaseto60minutesormoreaday,andthenonceagain increasetheintensityofyouractivity.Takeintoaccountmedicalorphysicallimitationsindeterminingwhat’sappropriateforyoutodo, but don’t let lack of time or resistance to change be an excuse for not walking orexercising.Putwalkingorexerciseonyourschedule,muchasyouwouldanyimportantappointment,anddon’tcancelitforsomethingelse.You’remorelikelytodoitifyouscheduleit.It’soneofthemostimportantthingsyoucandoinyourday.Withapedometer,recordhowmanystepsyoutakeeachdayfor threeconsecutivedays.Addthedailytotalsanddividebythreetocalculateyouraveragenumberofstepseachday.Setagoaltoincreasethisaveragebyeither2,000or3,000stepsadayuntilyoureachatotalof10,000dailysteps.Topreventboredom,considerdoingavarietyofactivitiesratherthanjustone.Forexample,rotatebetweenwalking,bicyclingandswimming,withadanceoraerobicsclassthrowninas well. Or change your routine, such as switching between early morning and lateafternoonexercisetimes.Workoutwithafriendoragroup.

Look for excuses to exercise rather than excuses not to exercise.Get past the first five or 10minutes and the rest is easy, and the more frequently you exercise, the more you’ll want toexercise.

What:

Eatonlyfoodthat’sinitsnaturalstateorislightlyprocessed—“realfood.”Limitoravoidmore-processedfoods,suchasmanycannedandmostboxedandconveniencefoods.

Why:

Foodisprocessedtomakeitsafe,availableandconvenienttouse,buttheprocessingmayaddunwanted fat, sugar, calories and salt. “Real food” is loaded with vitamins, minerals, fiber,antioxidantsandothernutrients.Fastfoodisoftenfilledwithemptycalories.Noteverythingthat’sprocessedisbad—butit’suptoyoutomakethehealthiestchoices.“Realfood”isoftengrownmorelocallyanddoesn’thaveasmuchpackaging.

How:

You can prepare a healthy meal almost as quickly as you can using highly processedconveniencefoods.Thekeyisplanningaheadsothatyouhaveonhandalltheingredientsyou’llneed.Startplanningyourmenuswithplentyoffreshfruitsandvegetables.Thenaddwhole-graincarbohydrates—brown rice andwhole-grain pastas as sides or as a base for themainmeal.Useleansourcesofprotein—fish,chicken,meat,tofu—inamountsnolargerthanadeckofcards.Preparetheminamannerthatwon’taddalotoffatandcaloriestoyourdiet.Wholefoodshavebeenminimallyprocessedorchangedfromtheirnaturalstateandretainmostoftheirnutrients.Often,you’ll findwholefoods,suchasfreshvegetables,fruits, fishandmeat,ontheoutsideaislesofasupermarket.Freezingpreservesthenutrientsinvegetablesandfruits,althoughtheprocessmaychangetheirappearanceslightly.Frozenvegetablesandfruitscanbequicklythawedunderrunningwaterandaddedtosaladsorotherdishes.Ifyoudousepreparedfoodproducts,readtheNutritionFactsfoodlabelsonthepackage.

Chooseoneswithfewercalories.Ingeneral,theleastprocessedoneshavetheshortestlistofingredients.Rinse canned vegetables, beans and legumes in water to remove some of the excesssodiumaddedduringprocessing.Keep a stockpile of simplemenu ideas in reserve that include common ingredients andrequire20minutesor less toprepare.Theserecipescome inhandyondayswhenplanschangeoryou’refeelingrushedoruninspired.Manygroceriesstockavarietyoffreshvegetablesandfruitsthatarepackagedandreadyforimmediateuseoutofthebag.Thestoresmayalsopackageleanmeatsthathavebeentrimmedandprecutfordishessuchasstir-friesorkebabs.Look forways toease thestressofmealpreparation.Forexample,sliceandchop freshingredientstheeveningbefore,andthenrefrigeratetheminasealedcontainerovernight.Inthesameway,dryingredientscanbemixedtogetheronthedaybefore.

Picture yourself doing something that you’ve always wanted to do but which your weight hasprevented.Bringthatimagetomindthroughouttheday,especiallywhenfacedwithachallenge.

What:

Everydaywritedownagoalthatyoucantakeactiononandachieveduringthatday.

Why:

Youroverallweightgoalcanoftenbemetthroughaseriesofsmallerperformancegoalsthatbuildoneachother.Goalsettingkeepsyoumotivatedandhelpsyoustickwithyourprogram.

How:

Beforeyougotobed,writedownagoalorinspirationalmessageandtapeittothewallnexttoyourbedsoit’sthefirstthingyouseeinthemorning.Examplesofgoalsmightbeeatingat least fourvegetableservings,noteatingatbedtime,walkinganextra threeminutesorclimbinganextrasetofstairs(insteadofusingtheelevator).Putyourwrittengoalwhereyoucanseeitthroughouttheday.Readitseveraltimesadaytokeepyourselfmotivated.Avoiddailygoalsbasedonweight loss,asyourweightmayvary fromday todaydue tofluid fluctuations in your body.When you achieve goals in activity and diet, weight lossshouldfollow.Castyourgoalsinapositivelight.Avoidresolutecommandsusing“should,”“must,”“can’t”or “won’t.” You subconsciously pick up on the negativity, which can lead to quickdiscouragement and failure. For example, rather than saying, “Iwon’t eat anymore junkfoodforsnacks,”offerasolutionsuchas,“I’llhaveapieceoffruitreadywhenI’mhungrybetweenmeals.”Makesureyourgoalsareyourgoalsandnotsomeoneelse’s.Be sure to give yourself a pat on the back when you reach a goal. Rewards are animportantpartoftheprocess,whetherit’sasimplefootmassageorjusttimetorelax.Ifyougetdiscouraged,reviewyourgoalsforwaysinwhichyou’vesucceededinchangingyoureatingandexercisehabits.Rememberthatyoureffortswilllikelyhavehealthbenefitsyoumaynotevenrealize.Writeyourgoalsfortoday,notfortomorrow.Justasinmanyaspectsoflife,whenagoalissetforthefuture,it’seasierforyoutoputitoff—anditremains“fortomorrow.”Ratherthan,“Ineedtostartwalkingmore,”write,“Today,I’mwalkinganextra10minutes.”Settingarealisticgoaldoesn’tmeanit’saneasygoal.It’struethatthere’sdangerinsettingthebartoohigh.Nevertheless,youcanjudgeagoalbasedonhowitchallengesyourskillsandresources—itshouldstretchthemalittle—andhowcommittedyouneedtobe—itshouldrequiresomeeffort.Youmayfindyourselfhavingtorephraseorrewriteagoalafteryou’vetried it forawhile.That’snotaproblem if you’re fine-tuning thegoal tomeetdifferent circumstancesor youfind the goal too challenging. It’s not OK if you’re changing the goal simply out ofconvenience.

Focusontoday,notyesterdayortomorrow.Takeitonedayatatime,andyoureffortswilladduptosuccess.

Chapter5Whathaveyoulearned?You’retwoweeksintoalifetimeofbettereating,movingmoreandenjoyingahealthierweight.Butit’s time to seewhat you can learn fromwhat you’ve already done, so you can be evenmoresuccessfulinthefuture.

Congratulations! You’ve just completed Lose It!, the first two weeks of TheMayoClinicDiet.Nowit’stimeforreflection.It’stimetoseehowyoudidandtofigureoutwhatyoucanlearnfromLoseIt!thatwillhelpyoubesuccessfulintheLiveIt!phaseofthediet.AsyouanalyzeyourLoseIt!results,patyourselfonthebackifyoudidwell,butdon’tbetoohardonyourselfifyouweren’tperfect.ThehabitsinLoseIt!are“stretchgoals.”They’redesignedtobumpyououtofyourcomfortzoneinaratherdramaticwayandheadyouinadifferentdirection.(And remember,yourcomfortzone isprobablywhatgotyouwhereyoudon’twanttobewithyourweightinthefirstplace.)Oddsare,evenifyouacedthesefirsttwoweeks,youwon’tbeabletomaintainall15habitslongterm—atleasttothedegreeaskedforinLoseIt!But that’sOK. You’re after the patterns rather than perfection — overall, eat morevegetablesandfruitsthanotherfoods;ingeneral,movemore(alotmore).Yougetthepicture.Hopefully in Lose It!, you’ve learned a few habits that will help you besuccessfulinLoseIt!,andyou’vefoundadirectionyoucanmaintainlongterm.Whileyou’reevaluatingyourLoseIt!results,don’trestonyourlaurels—youneedtoplowaheadintoLoseIt!There’snobreakbetweenthetwophasesofthediet.TakewhatyoulearnedfromLoseIt!andtranslateitintoyourpersonalplanforsuccessinLoseIt!Strictly following theLoseIt! habits is just for twoweeks,butyourgoal is toestablish a general direction that you can more loosely maintain — yet stillbenefitfrom—inLoseIt!(andforever).

≈≈≈≈≈≈≈LOOKINGFORWARD

In the weeks ahead, occasionally take time to reconfirm your commitment to weight control.Reviewyourreasonsforwantingahealthyweightandthebenefitsofahealthierlifestyle.Considerfactorsthatinterferewithyoursuccess,andlookforsolutions.Overtime,youmayneedtoadaptyourplantochangingcircumstances.

≈≈≈≈≈≈≈Analyzingyourresults

LoseIt!isallabouthabits—changingoldonesthatcontributedtoyourweightgainandadoptingnewonesthathelpyouloseweight.AnalyzingyourresultsfromthetwoweeksofLoseIt!cangiveyouanideaofwhat’smosteffectiveinhelpingyouestablishorbreakthesehabits.Note the emphasis on you.Whatworks for someone elsemight notwork foryou,andviceversa.ByanalyzingtheHabitTracker,DailyGoals,andfoodandactivityrecordsyoukeptduringLoseIt!,youcanidentifypersonalstrategies,patternsandmotivatorstocarryoverandbuildonintheLiveIt!phaseofthediet.ThisreviewwillalsohelpifyoudecidetorepeatLoseIt!ToanalyzeyourLoseIt!results,usethefollowingstepsasaguide.YoucanusetheLoseIt!reviewforminTheMayoClinicDietJournal torecordyourresults,oryoucanuseanotebook.Herewego:1UsingyourHabitTracker,addacross thenumberofdaysyoufollowedeachhabit.Doeachweekindividually,thencombinethetotalsforthetwoweeks.Seetheexampleonthenextpage.

Whichhabitswerestrengthsforyou?Listseveralreasonswhyyoudidwellonthosehabits.Whichhabitsdidyounotfollowaswell?Listseveralreasonswhythesehabitsweremorechallenging.For each reasonwhy these habitswere challenging, think of a couple ofstrategies fordoingbetter.Usechapters14 ,15and theActionGuideforhelp.Comeupwithatleastonestrategyyoucanuserightawaywhenyouencounterachallengingsituation.Writedownyourideas.

2UsingyourHabitTracker,adddowneachcolumntototalthenumberofhabitsyoufollowedeachday.

Whichdaysoftheweekdidyoudobetter?Listreasonswhyyoudidbetteronthosedays.Lookatyourdaily journalandDailyGoalstopickupclues.Onwhichdaysdidyounotfollowthehabitsaswell?List reasonswhy it wasmore challenging on those days.Use your dailyjournalandDailyGoalstolookforclues.AlsolookatyourHabitTracker

toidentifypossiblepatterns:Didyoudobetteratthebeginningoftheweekbutlosemomentumbytheendoftheweek?Isthereaparticulardayoftheweekthatposesspecialchallenges?For each reasonwhy itwasmore challenging on certain days, think of afewstrategies fordoingbetter.Usechapters14,15and theActionGuideforhelp.Comeupwithatleastonestrategyyoucanimplementrightawaywhenyouencounterachallengingsituation.Writedownyourideas.

3LookattheYes,ICan! motivationmessagesassociatedwitheachhabit.Rank each one on a 1 to 5 scale, with 1 being not helpful and 5 being veryhelpful.Notethosethatweremosthelpful.4ForyourDailyGoals,dothesameanalysisasin3above.5Total yourweight loss recordedondays 7 and14 and enter on theLoseIt!reviewpage.

Did you losemoreweight in oneweek than in the other? If so, considerfactorsfromnumbers1to4abovethatmayhaveplayedarole.Writethesedown.

≈≈≈≈≈≈≈WHATWORKEDANDWHATDIDN'T

Nowthatyou’vedonethemath, lookbackoveryourassessmentand identifywhatworkedandwhatdidn’t.Useahighlighter tomark those things thatwillbehelpful,so they’llbeeasy to flipbackto.Asyouanalyzeyourassessment,considerquestionssuchasthese,andpossiblesolutions:

Whatweremytopproblemareas?Do I encounter challenges in certain places— the office, at home, at themall— or oncertaindays?Arethere“peopleissues”(lackofsupport)thatIneedtoaddress?How do I best handle overcoming challenges, and how can I use that information inbrainstormingsolutionsforchallenges?

Usechapters14and15andtheActionGuidefor ideas,butrememberthatthisisaboutyou—whenyoucomeupwithyourownsolutions,you’remorelikelytobesuccessful.AsyoutransitionintoLiveIt!,perhapsyourbiggestchallengewillbekeepingyourselffromslidingbackintooldhabits.AsyougothroughLiveIt!,occasionallyrevisitthepagesofLoseIt!andyourassessment,tohelpkeepyourselfontrack.

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LoseIt!gaveyouaquickstart.LiveIt!putsyouonapathyoucanenjoyforalifetime.

Chapter6PreparingtoLiveIt!LoseIt! is like the “grab-’em-by-an-arm-and-a-leg-and-throw-’em-in”methodof learning to swim— not very subtle or refined, but the results are immediate. Now that you know how to dogpaddle,LiveIt!givesyouthetoolsandtechniquestohelpyouswimthedistanceinyourquestforahealthyweight.

If you’re doing this right, you’re reading this chapterwhile you’re still in (orbeforeyouevenstart)LoseIt!Youneed to read ahead soyou’reprepared forwhat’s to come and don’tmiss a beat. There’s no break betweenLoseIt! andLiveIt!Norestfortheweary.LoseIt!isdesignedtobuildmomentum.Don’tletthatslownow.TaketheLoseIt!habitsandkeepapplyingtheminageneralwayinLiveIt!Youmaynotwant—orbeable—tofollowallofthemtothedegreeyoudidinLoseIt!,butkeepthegeneralprinciplesinplay.

InLiveIt!you’ll:

Setweight-lossgoals.Learnapatternofeatingthatwillhelpyoumeetthosegoals.Acquiretheabilitytodetermineataglancethenumberofcaloriesinfood(well,nottheexactnumberofcalories,butaclose-enoughmeasurement—servings).Findwaystospeedtheprocessbyburningmorecalories.

≈≈≈≈≈≈≈MAKEITAHABIT

Here’sallittakestoenjoyalifetimewithLiveIt!

Setdailygoalsforfoodservingsandlongertermweightgoals.MakeinformedfoodchoicesbyeatingtotheMayoClinicHealthyWeightPyramid.Bemoreactivetoburnmorecalories(andimproveyourhealth).

≈≈≈≈≈≈≈Settingyourweight-lossgoal

Howmuchdoyouwant toweigh?Less thanyoudonow,oryouwouldn’tbereadingthis.Youmayhaveanumberinmind—somethingmoreconcretethan“less.”Butbeforeyouzeroinonaweight-lossgoal,let’stalkabitaboutgoals.

Itmaymakeadifferenceinhowwellyousucceed.

TwotypesofgoalsTwotypesofgoalscanhelporhurtyourweight-losseffort:

Outcomegoals.Anoutcomegoalfocusesonanendresult.“Iwanttoweigh125pounds,”or“Iwanttolose30pounds.”Performancegoals.Aperformancegoal focusesonaprocessoraction.“Iwillwalk30minuteseachday,”or“Iwilleat fourservingsofvegetableseachday.”

Performancegoalscanhelpyouachieveoutcomegoals.Settinganoutcomegoalwithoutperformancegoalsisliketryingtorunamarathonwithouttrainingforit— you don’t have much chance for success (and it’s likely to be a painfulexperience).Anoutcomegoalbecomeseasiertoachievewhenit’scoupledwithperformance goals that provide the steps necessary to get you to the desiredoutcome.Forweightloss,youdon’tnecessarilyevenneedanoutcomegoal.Somepeoplefindthatjustfocusingontheprocessoflosingweight(usingperformancegoals)ismoreeffective,andtheirweighteventuallyhitsasatisfyinglevel.Othersfindthataimingforaspecifictargetweighthelpskeepthemmotivatedandontrack.Both approaches canwork.Whichever you use, just be SMART about settingyourgoals.

≈≈≈≈≈≈≈BESMARTABOUTGOALS

Allgoals—outcomeandperformancegoals,andlong-termandintermediategoals—shouldbe:

Specific—Stateexactlywhatyouwanttoachieve,howyou’regoingtodoitandwhenyouwanttoachieveit.Measurable—Howwillyouknowifyou’vereachedyourgoalifyoucan’tmeasureit?Attainable—Setagoalthatyouhavesufficienttimeandresourcestoachieve.Realistic—Setagoalthatiswithinyourcapabilities.Ifyou’veneverbeenremotelyclosetoa size 4, is that realistic? If your goal is not realistic, you’ll get discouraged (anddiscouragementcanleadtobingeeating,andyouknowwherethatleads).Trackable—Tracking your progress keeps youmotivated. Jot down your results inTheMayoClinicDietJournaloranotebook.

≈≈≈≈≈≈≈BreakingitdownhelpsIf you’re setting a specificweight-loss outcome goal, breaking your goal intosteps can help keep you motivated as you focus on and achieve thoseintermediategoals.Ifyouwanttolose,say,25poundsinthreemonths,youcouldbreakitdownto8poundsduringthetwoweeksoftheLoseIt!phase,then6morebytheendofthefirstmonthofLiveIt!,6more in thesecondmonth,andanother5 in the thirdmonth.Breakingdowngoalsismoreimportantthemoreweightyouwanttolose.Goalsfar in the future are harder to attain without intermediate goals to keep youfocusedandmotivated.Anddon’tforgettheperformancegoalstohelpyougetthere.

Sowhat’syourgoal?There’sreallynowronganswerwhensettingaweight-lossgoal,aslongasyourgoal weight is safe (healthy) and realistic. What might a realistic goal be?Dependingonyourweight,10percentofyourcurrentweightmightbeagoodstart.That’s18poundsifyouweigh180pounds,or25poundsifyouweigh250(andsoon).Youcantakealookatthebodymassindexchartforaguidetoahealthyweight.Thatmayormaynotberealisticforyou,andif it is, itmaytakeseveralsteps(intermediate goals) to get there. Your doctor may be able to help you set aspecificgoalbasedonyourhealth.Whetheryou’resettingaspecificgoalorfocusingonperformancegoals,writeyourgoalsdowninTheMayoClinicDietJournalorinanotebook. Usethemtokeepyourselfmotivatedalongtheway.

≈≈≈≈≈≈≈IT'SOKTODREAMBIG

Big thingsdon’thappenunlessyouhavebigaspirations.But recognize thatbig things typicallydon’thappenwithoutbigefforts.Championathletesdon’t becomechampionsand thenstart training likeone. It’s theotherwayaround—theydreambig,dothenecessaryplanningandpreparation,andthenworktheirtailsoff

inhopesthattheirtraininganddedicationpayoff.So dream big if you want to— keeping realism inmind— but prepare (set intermediate andperformancegoals)forachampionshipefforttoreachthatbiggoal.

≈≈≈≈≈≈≈Selectingyourdailycaloriegoal

Calories-inminus calories-out equalsweight gain orweight loss. Here, we’regoingtofocusonthecalories-inpart.To lose weight, you need to set a daily goal for the number of calories toconsume (one of those performance-oriented goals). If you eat 500 fewercalorieseachday thanyounormallydoandkeepyouractivity level thesame,you’llloseabout1poundinaweek.That’sbecause3,500caloriesequalsaboutapoundofbodyfat.In Live It!, the goal is to lose about 1 to 2 pounds a week, so that meansconsumingatleast500to1,000caloriesadaylessthanyounormallydo.(Keepinmindthatyoucanhelpthisequationbyburningmorecalories,butwe’llgettothatlater.)Youcangothroughtheprocessoftrackingyourcalorieintakeforseveraldays,averagingitandthensubtracting500to1,000caloriestogetagoal,butthat’salotofworkandnot reallynecessary. Instead,we’ve simplified thingswith theaccompanyingtable,whichisbasedonaveragecalorieintakesneededtoresultin a 1-to 2-pound-a-weekweight loss. Just find your currentweight and readacrosstothedesireddailycalorielevel.Thesearegoodcalorie levels tostartwith.Youcanadjust thembasedonyourowngoalsandhowquicklyyouwant to loseweight. Ifyou feelexceptionallyhungryorloseweighttooquickly,considermovinguptothenextcalorielevel.Ifyou’removingdownalevel,don’tdropbelowthelowestlevellisted.Fewerthan 1,200 daily calories for women and 1,400 for men generally aren’trecommendedbecauseyoumaynotgetenoughnutrients.

Yourdailycalorielevelforhealthyweightloss

≈≈≈≈≈≈≈STRATEGIESFORPORTIONCONTROL

Herearestrategiestohelpyoucontroltheportionsoffoodyoueat:

Eatslowly.Whenyoueattoofast,yourbraindoesn’tgetthesignalthatyou’refulluntilit’stoolateandyou’vealreadyovereaten.Seewhatyoueat.Don’teatdirectlyfromacontainer.Seeingfoodonaplateorinabowlgivesyouabettersenseofportionsize.Focusonyourfood.Watchingtelevision,readingorworkingwhileyoueatdistractsyou.Beforeyouknowit,you’veeatenmorethanyouwantto.Servesmalleramounts.Takeslightlylessthanwhatyouthinkyou’lleat.Usingasmallerplateorbowlmakeslessfoodseemlikemore.Don’tfeelobligatedtocleanyourplate.Stopeatingassoonasyoufeelsatisfied.Thoseextrabitesoffoodthatyou’retryingnottowasteaddunneededcalories.Butbetteryet,takesmallerportionstobeginwithsoyoudon’twastefood.

≈≈≈≈≈≈≈Determiningyourdailyservings

Nowyouknowhowmanycaloriesyouwanttoeatinaday,butthethingis,youdon’teatcalories,youeatfood.You can go through some pretty detailed tracking and analysis to convert thefood you eat into calories, but again, that really isn’t necessary. To simplifythings, thisprogramfocuseson servings fromfoodgroups in theMayoClinicHealthyWeightPyramidratherthanoncalories.Usingyourdailycaloriegoal, lookat theaccompanyingtable todeterminethenumberofpyramidservingsofvariousfoodstoeat.Trackingtheseisaloteasier

than counting calories, and it gives a “close-enough” measurement of calorieintake.Italsoprovidesaguidetowhatkindoffoodstoeat,ensuringthatyougetabalanceddiet.Don’tfreakwhenyouseeyou’llbeeatingatleastfourservingsofvegetablesadayandthreeservingsoffruit.Asyou’llsee in thefollowingpages,whatyouthinkofasaservingmaynotbeallthatmuch.And,we’llgiveyouplentyoftipsalongthewaytohelpyoumeetyourservingsgoals.

Servingrecommendationsfordailycaloriegoals

Aportionisnotnecessarilyaserving

“I can’t do that!” might have been your first reaction to seeing how manyservingsofsomefoodsyou’llbeeatinginTheMayoClinicDiet.Butholdon—youmaybeconfusingservingswithportions.WiththeMayoClinicHealthyWeightPyramid,aservingisanexactamountoffood,definedbycommonmeasurementssuchascups,ouncesandtablespoons.Don’tconfusethatwithaportion,whichistheamountoffoodyouputonyourplate.Aportionoffoodmaycontainseveralservings.Servingsizesvaryfromonepyramidfoodgrouptothenext,duetovariationintheircaloriecontent.Forexample,apyramidservingofvegetableshasaround25calories,whileapyramidservingofcarbohydrateshasaround70calories.Butyoudon’tneedtomemorizeafull inventoryoffoodservingsizesorcarrymeasuringcupswithyoutomeals.Asthetableonthenextpageshows,youcanusecommonvisualcuestoestimateservings.AndinChapter8,we’llwalkyouthroughhow to analyze completemeals—breakfast, lunch anddinner— forclose-enoughestimatesofservings.

≈≈≈≈≈≈≈

MAKINGSENSEOFSERVINGS

Estimating your servings at meals is a great way to control the calories you consume.Unfortunately, the eye can be deceiving. Most people habitually, and unintentionally,underestimate the number of servings they eat. Thismeans they consumemore calories thanthey think they’re getting, and they can’t understand why they’re gaining weight. Here’s anexercisetohelpyougetabettersenseofservings.Pourdrycerealintoabowluntilyouhavewhatyouthinkisabout½cup.Don’tuseameasuringdevice,justdependonyourownestimation.Nowpourthecerealoutofthebowlandintoameasuringcup.Howclosedidyoucometo½cup?Ifyouoverestimated,don’tfeeldiscouraged.Mostpeopleimagine½cupbeingagreateramountthanitactuallyis.Trythisexerciseafewmoretimestoseeifyoucangetacloserestimate.Oneservingofdrycerealistheequivalentof½cup.You can try this same exercise the next time you’re cooking pasta. After you’ve drained thecookedpasta,tryputtingapproximately½cupintoabowl,thenputitintoameasuringcup.Oneservingofcookedpastaisabout½cup.Try this exercise with favorite foods that you frequently eat. Themore you practice, themorecontrolyou’llhaveoverportionsizeswhenyou’regettingreadyformeals

≈≈≈≈≈≈≈Servingsizesataglance

Thefollowingchartprovidessomevisualcues tohelpyougaugeMayoClinicHealthy Weight Pyramid serving sizes of various foods. Use it and theinformationinChapter8totrackyourdailyservings.

Quickguidetoservingsizes

Chapter7EatingtothepyramidEating isoneof life’sgreatpleasures.Eatingwelland losingweightcangohand inhand.Thischaptershowsyouhow.

RosePrissel,R.D.ClinicalNutrition

Whendid itbecomesohard to figureoutwhat toeat,orwhen toeat,orevenhowtoeat?Whathappenedtoourabilitytoplay?Itdoesn’thavetobethatdifficult.Toenjoyeatingtoitsfullest,keepitsimple.Youprobablyknowit’sagoodideatoeatyourfruitsandvegetables,butareyouaware that you can flavor your food with an abundant variety of fruits orvegetables?Haveyouexploredthetantalizingpossibilitiesofherbsandspices?Thekitchen isoneof the fewplacesyoucan feel free toexperimentandplaywith flavor combinations.You’re theonly judge: “Do I like it?”Discover andexpandyourpalateeverychanceyouget.Explorenewfoodwithafriend.Keeptheexcitement.Whodoesn’tenjoyplaying?Whenwas the last time you fully enjoyed the experience of eating? Eatwithyour eyes, bringing color to your plate with fruits and vegetables. Taste withyoursenseofsmell,creatingtantalizingaromaswithgarlic,cinnamonorbasil.Savorthecoolness,heat,sharpness,thesweet,saltyorsour,thesmooth,coarse,chewyorcrunchy.Whenyouenjoysomething,alittlegoesalongway.OK,you’vegotyournumberofservings(figured inChapter6).Nowwhatdoyou do with them? Grab an apple to munch on, and we’ll walk you througheatingtothepyramid.Eatingtothepyramidisprettysimple.Thepyramid’sshapegivesyouageneraldirection of eating. Focus on vegetables and fruits, followed by progressivelylesseramountsofwholegrains,leanproteinanddairy,healthyfats,andsweets.ThenumberofservingsyoufiguredoutinChapter6areyourtargetsforeachofthepyramid foodgroups (thatappleyou’reeatingcountsasa fruit serving, so

chalkoneupinthatcategory.Easy,huh?).Theservingsalsoensurethatyou’regettinganutritionallybalanceddiet.Fordetailsonthepyramidfoodgroups,seeChapter13Butunlessyou’regoingtoeatonlysingleservingsofsingle-ingredientfoods—forexample,thatoneapple,orhalfacupofpastawithnosauce—it’salittlemorecomplex(butnotmuch)whenplanningwhattoeatforanentiredayoraweek.Thattakesalittlemenuplanning.Here’showyoudothat(seeexampleonthenextpageasyoureadon):

Start with a blank copy of a menu planner from The Mayo Clinic DietJournal. Haveyourdailyservingsgoalshandy.Becausevegetablesand fruits form the foundationof thepyramid,asyouplaneachmealstartwiththosefirst.Rememberthattheservingsgoalsforvegetables and fruits are minimums, not maximums. You can consumeunlimited servings of vegetables and fruits. Look forways to serve themwholeandfreshandincombinationwithotherfoods.Using the food lists in Pyramid servings at a glance, begin by planningbreakfast (remember the first AddHabit fromLose It!).Want a banana?Pencilit inandcheckoffonefruitserving.Halfabagelwithalittlejam?Jotthemdownandcheckoffonecarbohydrateandtallythesweetscalories(unlessit’sasugar-freejam).Andsoon.Finishplanningbreakfast,thenproceedtolunchanddinner.Don’tforgetacoupleofsnacks(freshvegetablesandfruitsarebest).Don’t forget to count servings forwhat you put on vegetables and fruits(suchastheranchdressingyou’vebeendippingthosecarrotsinto).Usethemixedfoodssectionofthefoodlistsforfoodsthathavemorethanoneingredient.Ifattheendofthedayyoufindthatyouhaveplannedtoomanyservingsofonepyramidgroupandnotenoughofanother,gobackandtweakthings.

That’sit.There’syourmenuplanforaday.There’s more detail on menu planning, plus sample menus, in Chapter 16.Chapter8canhelpyoulearnhowtodeterminethenumberofservingsinmixed-foodmeals.AndtherearerecipesintheRecipesForWeightLosssection.Inaddition,thefollowingtipscanhelp:

Planbytheweek.It’smoreefficienttoplanmenusforanentireweekinstead

of day to day. Don’t get hung up on exact servings totals. If you’re offtargetoneday,makeupforitonthenext.Balancethingsoveraweek.Usethe menu planners in The Mayo Clinic Diet Journal to help you plan.

Makepleasureapriority.Losingweightmayrequireyoutocutbackonsomeofyourfavoritefoods,butdon’tsacrificeenjoyment.Thatmeansnosevererestrictions, no extreme hunger and no unrealistic expectations. Createsomenewfavorites—therearealotofgreatfoodsandrecipestoexplore!Establisharoutine.Lettherhythmofyourweeklyscheduledeterminewhichevenings to spendmore timepreparingdinner andwhichevenings to fallbackonaconveniencefood(ahealthyoneofcourse).Savetimebyusingaslow cooker. Make dishes on the weekends and refrigerate or freezeportions for the week ahead. Schedule a regular spaghetti night or aleftoversnight—basedontheextraportionsyoumadeatapreviousmeal.Don’thesitatetorepeatthesamemenuseveryfewweeks.Adaptmenustotheseason.Usethefreshestfoodsavailableforyourmeals—asparagus,peasandcherriesinthelatespring,tomatoes,cornandpeachesin late summer. Recently harvested produce is often available at localfarmersmarkets.Don’t forget convenience. Consider convenience foods such as a favoritefrozenentréeorsidedishonthosedayswhenthere’slittletimetofixmeals.Just be selective aboutwhat you choose.Read the nutrition labels.Don’tchoosebasedoncaloriesalone.Alsolookforitemsthatarelowinfatandthataren’tloadedwithsodium.Look for shortcuts. Simplifymeal preparation and save time by purchasingpre-cut vegetables and fruits, precookedmeats, shredded low-fat cheesesandpackagedsalads.Frozenorcannedvegetablesandfruitsalsocomeinhandy.Rinsecannedvegetableswithwatertoremoveexcesssodium.Buyfruitthat’scannedinitsownjuiceratherthaninsyrup.Be flexible. Every food you eat doesn’t have to be an excellent source ofnutrition.It’sOKtoeathigh-fat,high-caloriefoodsonoccasion.Themainpointistomostofthetimechoosefoodsthatpromotegoodhealth.They’retheonesalsomostlikelytohelpyouloseweight.

≈≈≈≈≈≈≈IFYOU'REHUNGRY,EAT!

AcardinalruleofTheMayoClinicDietis,“Ifyou’rehungry,eat!”Starvingyourselfcanbecounterproductiveandsetyouupforovereating later.Plus, it’s justnofun.BecauseTheMayoClinicDiet allowsunlimitedconsumptionof vegetablesand fruits, focusonthosewhenyou’rehungry.They’llfillyouupwithoutgivingyoualotofcalories.

≈≈≈≈≈≈≈

Chapter8NofoodscalesorcalculatorsneededAportionof food ishowmuchyouputonyourplate.Apyramid serving is aspecific amountof food that equals a certainnumberof calories.Howdoyoudetermine the number of pyramid servings in a portion of food, and inwhichpyramid food groups they should be counted? It doesn’t take complexmeasurementsandcalculations.Thisvisualguidewillhelpyoulearntocomeupwithestimatesthatarecloseenough.

SaraWolf,R.D.ClinicalNutrition

Acommonthemethatcomesthroughloudandclearfrompeopleisthattimeisoftheessence.“I’mbusy.Pleasedon’tgivemecomplicatedeatingplans.Idon’thavetimetomeasureeveryounceandteaspoon.”So,Isay,“Thendon’t!”But do learn how to estimate portion sizes and plan meals by using the tipsincluded in this chapter—a deck of cards is the size of a serving ofmeat, atennisballisaservingoffruit,andsoon.Knowingrecommendedportionsizesandhowtocombinefoodsinahealthywaycanmakemealplanningandfoodselectionabreeze.Yourabilitytocontrolportionsandplanmealswillmakeorbreakyourweight-loss efforts.As portion and plate sizes have increased over the years, so havewaistlines.Tosurvivethesetrends,wemustembracedifferentwaysofeating,athomeandaway.Everyonehasstrengthsandweaknesseswhenitcomestoportioncontrol.Somecan eat a portion-controlled, planned supper, only to graze all evening. Someneversnack,buteatverylargemeals.Andsomeeatalldaylong.Lookwithintofindbarrierstosuccessandplansolutionsthatworkforyou.

Visualguidetoservingsizes(SeelargerchartinChapter6)

1Vegetableserving=1baseball

1Fruitserving=1tennisball

1Carbohydrateserving=1hockeypuck

1Protein/Dairyserving=1deckofcardsorlessNote:ThedeckofcardsvisualcuefortheProtein/Dairygroupappliesonlytomeatservings.A

deckofcardswouldbetoomuchcheeseandtoolittlemilk.

1Fatserving=1to2dice

Breakfast

PracticingportioncontrolToooften,breakfast isanall-or-nothingaffair.Eitherit’scalorieoverload(eggs,baconandhashbrowns)oralmostnonutritionatall(coffeeorsoda).Breakfastshouldprovideyouwithessentialnutrients and give you an energy push. It should not be an occasion for thoughtless orunrestrainedeating.Thechallengeistokeepyourbreakfastportionsundercontrol.Eatingtoolittledeprivesyouoftheimportantbenefitsofbreakfast.Eatingtoomuchsimplyreducesthenumberofservingsyoucaneatatlatermealsintheday.

Typicalbreakfastportions

Ruletoremember!Ifyoucontrolportionsize,thecaloriestendtotakecareofthemselves.

PayattentiontodetailsThisnutritionlabelforlow-fatplainyogurtindicatesthatthecontainerholdstwo1-cupservings.So,eatinghalfthecontainermeans

you’regettingoneprotein/dairyserving.

QuizTryyourhandat identifyingthefoodgroupsinthisbreakfastofapancakewithtransfat-freemargarine,syrupandberries,low-fatyogurt,juiceandcoffee.Checkoffthefoodgroupsandindicatethenumberofservings.

You’llfindtheanswersatthebackofthischapter.

Lunch

TakingapartasandwichIf you build something, you can also take it apart, right? One way to estimate servings is tomentally“takeapart”themeal.Thatis,reversethemeal-makingprocessuntilyoucanidentifytheseparate ingredients. Try it on something simple, like a roast beef sandwich:

Bread1slice=1carbohydrateservingSpread2teaspoonsofmayonnaise=1fatservingMeat2ouncesofroastbeef=1protein/dairyservingCheese2ouncesoflow-fatcheese=1protein/dairyservingVegetablesTomatoslices,onionsliceandlettuce=1vegetableservingLosethefat!

Substitutingmustardformayonnaiseinyoursandwicheliminatesthefatserving.

QuizYou’vejustordereda12-inchvegetarianpizza.Howmanyfood-groupservingsdoyouthink are in two slices? Put your best guess below:

You’llfindtheanswersatthebackofthischapter.

Helpfulhintstodeconstructthepizza:

Thinwhole-wheatcrustLayeroftomatosauceToppedwithchoppedonion,greenpepperandmushroomSprinkledwithlow-fatcheese“Hidden”fatusedtomakethepizzacrust

Dinner

UnscramblingfoodJumblesAdishthatmixesmanyingredientstogether,suchasastir-fry,canbeaspecialchallengeforyourfood record. It’sdifficult toknowhowmuchofanysingle foodgroup isapartof thedelectabledisplayofcolors,shapes,texturesandflavors.

Meat4ouncesshrimp(about6large)=1protein/dairyservingVegetables1mediumbellpepper=1vegetableserving¼cupsnowpeas=1vegetableservingGrain¹/3cupcookedbrownrice=1 carbohydrate serving Seasonings Chopped ginger and garlic = too little to include as avegetableservingOil1teaspoonoliveoil=1fatservingIngeneral,about1tablespoonofoilisneededforastir-fry,whichequals3fatservings.However,moststir-fryrecipesservemorethanoneperson QuizHowmanyservingscanyouestimatefor a dinner of grilled salmon, Swiss chard sautéedwith olive oil and garlic, andwhole-wheatpastawithParmesancheese?

You’llfindtheanswersatthebackofthischapter.

PayattentiontoyourplateHowdifferentfoodsareservedonyourdinnerplateplaysaroleinportioncontrol.Ingeneral,lookforportionsofvegetablesorfruitstotakeupabouthalftheplate,andcarbohydratesaboutone-quarter of the space. What remains is generally for protein/dairy. If you can match these

proportions,you’relookingataprettyhealthymeal.

VisualcuesforservingsizesImagineadeckofcardsforasingleservingofProtein/Dairy.Try itoutonagrilled20-ounceT-bone steak: Divide this amount of meat into 5 portions. Each 4-ounce piece is equal to twoProtein/Dairy servings from theMayoClinicHealthyWeight Pyramid. Add a baked potato andtossedsalad—youhaveadeliciousdinnerfortheentirefamily.

Whenyoueatbeef,chooseleanercutssuchassirloin,tenderloin,roundandchuck.Leanisdefinedas8½gramsor lessof total fat in3ouncesofbeef.Extra leanmeans less than4½gramsoftotalfatin3ouncesofbeef.Chicken and turkey are low in fat, especiallywhen the skin is removed. Fish and shellfish areevenlowerinfatandsomevarietieshaveomega-3fattyacids,whicharegoodfortheheart.

Snacks

RecognizingthebestoptionsDifferentfooditemsarepicturedhereinamountsequalto100calories.That’sjustaboutrightforasnackwhilestillallowingyoutomeetdailycaloriegoals.You want a snack that eases hunger but doesn’t dampen your appetite for regular meals. Asthese examples demonstrate, you can eat more of some foods than of others to reach 100calories.Thatlittlebitmoreleavesyoufeelingfullerandmayquashfoodcravingslateron.

10chocolatepeanutcandies2tablespoonspeanuts1ouncepotatochips

2cupscarrots1²/3cupsgrapes3½cupspopcorn

You’rewelcome to vary your snack choices (as long as the portions aremoderate). Butmoreoften,choosesnackfoodsthathavealowenergydensity,suchascarrots,grapesandair-poppedpopcorn.Youcaneatmoreofthem—it’sthatsimple.

Quiz

TheMayoClinicHealthyWeightPyramid recommendsadailycalorieamount forsweets—75calories.Howmuchofthiscandybarcouldyoueatandstillbewithinthedailyrecommendation?Regular-sizedcandybarsfallwithinarangeof220to280caloriesabar.

You’llfindtheanswersatthebackofthischapter.

Quizanswers:Answer to quiz 1: 2 fruit from juice and berries, 1 carbohydrate frompancake,1protein&dairyfromyogurt,1fatfromtransfat-freemargarine,1sweetfromsyrup(75calories).Coffeedoesnotcountasafood-groupserving.Answer to quiz: 2 vegetable from toppings and tomato sauce, 2 carbohydrate and 2 fat fromcheeseandpizzacrust.Answertoquiz:2vegetablefromSwisschard,2carbohydratefrompasta,1protein&dairyfromsalmon,2fatfromoilusedtosautéSwisschardandcheeseaddedtopasta.Answertoquiz:Betweenone-thirdandone-fourthof thisregular-sizecandybartypicallyequals75calories.

Chapter9BurningcaloriesThe fastestway to loseweight is toalterbothsidesof theequation—calories in (eating)andcalories out (physical activity). This chapter will show you how to boost your weight loss byburningmorecalories.

WarrenThompson,M.D.PreventiveMedicine

Our ancestors ate more than we do, yet they weighed less.Why? They werealwaysonthemove.Thetelevision,theautomobile,appliancesandthechangingnatureofourwork(switching from farming to desk jobs) have resulted in a dramatic drop incalories burned over the last 100 years. But if you increase your energyexpenditure,you’llnotonly improveyourchancesof losingweight,butyou’llalso reduce your risk of heart disease, dementia and diabetes, and you’ll feelbetter.Tokeepweightoff,increasingactivityisessential.Studiesshowthatpeoplewholoseover30poundsandkeepitoffforfiveyearsexercise(mostlybywalking)anhoureachday.That’salot(butit’swhyourancestorswerethinner),andit’snoteasy.Astudyofhighlymotivatedwomenshowedthatonly25percentwerestillexercisinganhouradayaftertwoyears,andtheyweretheonlyoneswhokepttheweightoff.Unfortunately,youdon’tgetcreditfortheexerciseyoudidin thepast—youmustcontinuewith the increasedactivityor theweightwillreturn.I recommend thatyouviewyourweightproblemasastrategicproblem.Whatstrategies do you need to implement to eat better and bemore active?Settinggoalsatthebeginningoftheweekandreviewingthemattheendwillallowyoutoexperimentuntilyoufindstrategiesthatworkforyou.Thechangeinactivityrequiredissubstantial,butsoisthepayoff.

3,500calories

Eat3,500fewercaloriesinaweekandyou’lllose1pound.Butthrowinsome

activity— a briskwalk, some vigorous gardening, a round of golf (walking),whateveryoulike—toburnanextra500caloriesaday,andyou’llloseanotherpound.Burningcalorieshelps,andthemoreyouburn,themoreweightyoulose.

≈≈≈≈≈≈≈BETTERTOGETHER

If you only cut calories to lose weight, without increasing your physical activity, youmay losemuscleaswellasbodyfat,andyourhealthwon’tbenefitasmuch.Activity—especiallyexercise—increasesthenumberofcaloriesyouburn,not justduring theactivity but afterwards as well. The longer and harder the activity, the longer your energyexpenditureremainselevated,burningcalories

≈≈≈≈≈≈≈Physicalactivityandexercise

Physicalactivityisanymovementyoudothatburnscalories—fromgardeningtowalkingtostretchingduringaworkbreak.Exercise isaplanned, repetitiveformofphysicalactivity that improvesfitness—suchasswimminglaps,bicycling,briskwalkingandliftingweights.All physical activity you do throughout the day, even if it’s not a form ofstructuredexercise,canhelpyouloseweight.Andthemoreactiveyouare,themore calories you’ll burn.For example, briskwalking for anhourmight burn300calories. Joggingfor that samehourcouldburnmore than twice that.Themoreintensetheactivity,themorecaloriesyouburninthesameamountoftime.Nowthere’sabalancingacthere.Youhavetoconsiderwhat’srealisticforyougivensuchconstraintsasyourscheduleandyourhealth.Andifyou’restartingfromarelativelylowleveloffitness,you’llneedtoeaseintoincreasedactivitysoyoudon’tburnoutorinjureyourself.Thatcouldlimityour ability tobe active,whichwouldhurt yourweight-loss efforts.Notwhatyouwanttodo.Soit’simportanttostrikeahealthybalance.Butdon’tlettheseconsiderationsbeanexcusefornotbeingactive.Ifyouwanttoloseweight,beingactiveisakeypartoftheformula.Thebottomline—dowhateveryoucantoincreaseyourdailyphysicalactivity,andforaddedweightloss(andhealthbenefits),exercise.

≈≈≈≈≈≈≈DOYOUNEEDTOSEEADOCTOR?

If you’re middle-aged or older, are significantly overweight, or have been inactive for severalyears, talk toyourdoctorbefore increasingyouractivity level.Yourdoctorcanhelpyouchooseactivitiesthataresafeandbeneficialforyou.Consultyourdoctorbeforeyoustartexercisingifanyofthefollowingapply:

Youhaveaheartconditionandyouractivityshouldbemedicallysupervised.Youhaveafamilyhistoryofheart-relatedproblemsbeforeage55.Youhaveamedicalconditionrequiringadoctor’scare.Yousmoke.Yougetbreathlessorexperiencechestpainaftermildexertion.Youhavefrequentdizzyspells.Youhaveseverejoint,muscle,ligamentortendonproblems.You’vebeentoldtoreduceyourphysicalactivityforanyreason.You’retakingmedications,suchasinsulin,thatmayrequireadjustmentifyouexercise.

≈≈≈≈≈≈≈Startwhereyouare

It’sbeensaidthatthebestformofphysicalactivityforlosingweightistheoneyou’lldo,andthebesttimetodoitiswheneveryoucan.That’sagoodplacetostart. Here are tips for building an activity program that will help you loseweight:

Walkbeforeyourun.Enthusiasmaboutyournewactivityprogrammayleadyoutothe“terribletoos”—toomuch,toohard,toooften,toosoon.Thisall-or-nothing approach is a recipe for discouragement, not to mentioninjury.Startslowlyandgraduallybuildup.Dowhatyouenjoy.Ifyouwantanexerciseprogramthatyou’llstaywith,theprogramshouldbefilledwithactivitiesthatarefunforyou.Manyformsofactivitycanincreaseyourfitnesslevel.Thetrickischoosingonesthatalsostimulate and entertain you. Don’t train for a marathon if you dislikerunning!Picka timeandstickwith it.Schedulespecifictimestoexercise,whetherit’s

for a two-hourworkout or at short, regular intervals.Write the times (inpen,soyoucan’tchange it!) inyourdaycalendaror journal ,andremind yourself with Post-it notes or a watch alarm — don’t try to fitexerciseintoyour“sparetime.”Ifyoudon’tmakeitapriority,exercisewillbepushedasideforotherconcerns.Warmup.Giveyourselftimetowarmupbeforeexercisewitheasywalkingand gentle stretching. Then speed up activity to a pace you can continuewithoutgettingoverlytired.Asyourstaminaimproves,graduallyincreasethe amount of time you exercise. Aim for at least 30 to 60 minutes ofexercisemostdays.Cooldownafterexercise.Break things up if you have to. You don’t have to do all your exercise orphysicalactivityatonetime.Tenminutesofexercisethreetimesadaymaybealmostasbeneficialasone30-minutesession.Findanexercisebuddy.Knowingthatsomeoneiswaitingforyoutoshowupintheparkoratthegymisapowerfulincentive.Workingoutwithafriend,co-workeror familymembercanbringanew levelofmotivation toyourworkouts. Plan family outings that include hiking, swimming or skiing.Personaltrainersalsocanbehelpful,ascantakinganexerciseclass.Talk toyour family.You’llneedyour family’shelp tomake time toexerciseand toprovide supporton thedayswhenyou’re feeling sluggish. Ideally,you'llbeabletodothingstogether,increasingeveryone’sactivity.Listentoyourbody.Exerciseshouldn’tcausediscomfortorpain.Ifyoufeelpain,shortnessofbreath,dizzinessornausea,takeabreak—youmaybepushingyourself toohard.Ondays thatyou’regenerallynot feelingwell,takeadayortwooffandresumeassoonasyoucan.Problemsolve.Setactivitygoalsat thebeginningofeachweekandreviewthemattheendoftheweek.Didyouachieveyourgoals?Ifso,congratulateyourselfandsetnewgoalsforthefollowingweek.Ifnot,askyourselfifthegoals you set were realistic. If not, set realistic goals for the followingweek.Usearealisticstrategy.Ifyouaren’tamorningperson,settingthealarmclockfor4:30a.m.togetupandexercisejustisn’tgoingtowork.Tryrightafterwork.Ifyourkneescan’thandlejogging,trycyclingorswimming.

Mildmusclesorenessfollowingexerciseiscommon,especiallyifyou’retryinganewactivity.Thistypeofsorenessshoulddisappearinadayortwo,andmildactivitycanhelptheprocess.Painduringexercisesendsadifferentsignal—it

can be awarning sign of impending injury.Most of these injuries result fromtryingtodotoomuch,toohard,toosoon.

Useanactivityjournal

A journal is the best way to keep track of daily activities. It shouldfunctionmuchthesameasafoodjournaltohelpyoustayontrack.

Record how long you’re active while doing household chores, errands,recreational pursuits and exercise.Although all activity helps, don’t enteractivitylastinglessthanfiveminutes.Attheendoftheday,totalyourtimetoseeifyou’vereachedyour30-to60-minutegoal.Carry a watch or pedometer to measure the time you’re active or thenumberofstepsyoutake.Aimfor2,000-3,000stepsadaymorethanusualtostartwithandtrytobuildtoatleast10,000stepsaday.Indicate theintensityofyouractivity(light,moderateorheavy).This isaqualityofexercisethatyoumustfeelratherthanmeasure.If you think it’s helpful, note your energy level, how you feel, weatherconditionsandterrain.

≈≈≈≈≈≈≈ADDINGACTIVITESTOYOURDAY

Take advantage of every opportunity you have to get up andmove around— anymovementburnscalories.Herearesomesimplewaystogetmoreactivity intoyourday.AlsoseeChapter18,andtheActionGuidetoWeight-LossBarriers.

Athome

Stretch,walkonatreadmill,oruseanexercisebikewhilewatchingTV.Manuallywashyourcar.Usehandtoolsinsteadofpowertools.Rakeleavesinsteadofusingablower.Vacuumcarpetsanddustthefurniture.Goforashortwalkbeforebreakfast.Orscheduledinner30minutesearlierthannormalandgoforawalkafterward.Walkonyourtreadmillwhilereading.Walkwhiletalkingonthephone.

Atwork

Takethestairs,nottheelevator,atleastforthefirstfewfloors—upanddown.Takeawalkduringyourlunchbreak.Getupandvisityourco-workersinsteadofemailingthem.Dostretchingexercisesorlightcalisthenicsatyourdesk.Takeanactivitybreak—getupandstretchandwalkaround.Walkaroundyourofficewhiletalkingonthephone.Use a workstation that combines a treadmill with a computer, so you can walk whileworking.

Outandabout

Parkalittlefartherfromyourdestinationandwalk.Bikeorwalktothestore.Joinalocalrecreationcenter.

Whiletraveling

Take a walk around the terminal while you’re waiting for your flight (and don’t use themovingwalkways!).Doabdominal crunches, push-upsand stretchingexercises in your hotel room.Get upalittleearlyandwalkaroundtheneighborhoodoryourhotel.

≈≈≈≈≈≈≈Focusonaerobics

Aerobicactivitiesaresomeofthebestyoucandoforweightloss,becausetheirintensity is low enough that you can do them for a relatively long time,increasingcaloriesburned.They’realsoagreatwaytohelpyourhealth.Oneoftheneatthingsaboutaerobicactivitiesisthattherearesomanytopickfrom. You don’t have to get bored doing the same old activity. Examples ofaerobicactivitiesincludelow-tomoderatelyintense:

WalkingJoggingBicyclingSwimmingExercising with fitness equipment (such as an elliptical machine or

stationarybike)WateraerobicsRowingCross-countryskiing

A simple walking program may be your best bet to adding physical activity,especially if you haven’t been particularly active. Startwith slow, shortwalksand gradually increase the frequency, duration and intensity of yourwalks, inthatorder.Formoreonburningcalories,seeChapter18.

Chapter10Aquickreview...andalookaheadYou’ve lostweightwithLoseIt! andstartedasustainable,healthyapproach toweight losswithLiveIt!Nowlet’sdoalittlereview—andtakeamomenttoconsiderthelongrun.

TherearetwopartstoTheMayoClinicDiet.LoseIt!isfortwoweeks.LiveIt!isfor,well,forever.Butyoudon’twantto(actuallycan’t)loseweightforever.So...howdoesthisworkagain?Toreview:LoseIt!introducesyoutosomenewhabitsinaratherdramaticway,to push you outside your comfort zone. Remember your old habits— thosethingsthatgotyouwhereyouwere...whereyoudon’twanttobe?LoseIt!isveryprescriptive.Notmuchwiggleroom.Kindoflikeabootcamp.Desperatetimescallfordrasticmeasures.Itservesapurpose,butitmaynotbesomethingyoucoulddofortherestofyourlife.LiveIt!isabitkinderandgentler.It’sasustainablepatternofeatingandactivityyoucanusetoloseweightandmaintainthatweightloss.It’sahealthylifestyleapproachperhaps best definedby themeaningof theGreek root for theworddiet—“wayoflife.”Together,Lose It! andLive It! give you an immediate boost and a long-termsolution.Nowlet’sreviewthesteps.

Reviewingthesteps

ToLoseIt!andLiveIt!:1.Getready.ReadChapter1andmakeyourpreparations.Haveonhandfoodsyou’llwantandgetthenecessarytools,suchasajournal.2. Dive into Lose It! If you’re ready to lose weight, you don’t need to wait.Follow the 15 habits in Lose It! The more habits you follow, and the morecloselyyoufollowthem,themoreweightyou’relikelytolose.3.WhileinLoseIt!,prepareforLiveIt!Thetwophasesbuildoneachother,soyou don’t want a break between the two.While inLose It!, read theLive It!chaptersand:

Setyourweight-lossgoal.Establishoutcomeorperformancegoals thatwill lead toyourweight-lossgoal.Breakyourgoalsdownintointermediatestepsandsetdeadlines.Usingyourcurrentweight,selectyourdailycaloriegoal.Determineyourdailyfoodservingsfromthepyramid.Becomefamiliarwith servingsizes,usingvisualcues.Learnhow toplan

menusinChapter16,usingyourservingsgoalsandthefoodlists.

4.WhenLoseIt!ends,usetheHabitTrackerandotherentriesinyourjournaltoanalyzeyourresults.

Lookforwhatworkedforyouandwhatdidn’t,andwhy.UsethatinformationtotweakyourperformancegoalsduringLiveIt!IdentifyyourstrengthsandweaknessesandusethatinformationinplanningforLiveIt!Playtoyourstrengthswhiletryingtoaddressyourweaknesses.Don’t let the things you dowell slipwhile youwork on areas that needsomeimprovement.Identify what personal motivators worked best for you and use those inmakingyourplansforLiveIt!.Keepthosepersonalmotivators infrontofyou.Analyzeyouraccountability.DidyouhaveenoughfamilyorsocialsupportduringLoseIt!tobesuccessful?Whatcanyoudotoimprovesupport?Didyouweighinregularly?MakeplanstoadjustwhatyouneedtoduringLiveIt!AdaptandadjustyourLiveIt!planstosuityourindividualsituation,yourtastes and your preferences.You’ll bemore successful if youmake yourplanyourown.

5.BeginLiveIt!, keeping your personal goals andmotivators in front of you.Thisiswhereanotebookorjournalcanbeinvaluable.6.AsyouLiveIt!,usetheresourcesinPart3ofthisbookforhelp.They’llhelpyouplanmenus,buildanexerciseprogram,changebehaviors,dealwith lapses,overcomeobstacles,andmuchmore.7.AtanytimeinLiveIt!,repeatLoseIt!ifyouwantanextraweight-lossbump.(ButthencomebacktoLiveIt!)

Yourultimategoal

Noonewantstobeona“diet”forever.Ifyouare,thatmeansyou’relockedintoacycleoflosingweightandthengainingitback.Plus,dietingiswork.You’vegotall thatplanningofmenus, trackingwhatyoueat,findingwaystoincreaseyourphysicalactivity,andmonitoringyourweight.ThegoalofTheMayoClinicDietistohelpyoudiettoloseweightandtofinda

diet(asinwayoflife)thatyoucanenjoyforalifetime—andwithouttheworkof“dieting.”You’llhavetheknowledgeandhabitstobe“closeenough”inwhatyoueatandwhatyoudotobeabletostayontrack.Over time, youmay want an occasional refresher. Use these two pages for aquickreviewandreferenceguide.Now,goliveit!

LoseIt!andLiveIt!arethedoingpartsofTheMayoClinicDiet.Part3givesyouimportantsupportinformation.

Chapter11FindingyourhealthyweightHow much should you weigh? Well, that’s not an easy question. There’s no one-size-fits-allanswer.Therightweightforyouisuniquetoyouanddependentonanumberoffactors(including—butnotsolely—whatyouwanttoweigh).And,ofcourse,yourhealthisanimportantpartoftheequation.Thischapterwillhelpyouweightheconsiderations.

Youprobablyalreadyknowwhyyouwanttoloseweight,buthowdoyouknowyouneedtoloseweight?“Hey,justlookatme!Isn’titobvious?”maybeyouranswer.Maybe.Maybenot.Looksmayplayaroleindeterminingtherightweightforyou.Andit’savalidone — how you look helps shape your self-image, and that can affect yourmentalhealth.Looksareavalidconsideration(aslongasyou’rekeepingthingsinrealisticperspective).But for a moment, put aside how you look in a mirror (or a swimsuit) andconsideranothercriticalfactor—yourhealth.Beingataweightthat’sgoodforyourhealth—whatwe’llcallahealthyweight— can reduce your risk of a variety of diseases, help you live longer andimprovethewayyoufeel.Andoh,itmayjustimprovethewayyoufeelabouthowyoulook.

Whatisahealthyweight?

Simplyput, a healthyweightmeansyouhave the right amount of body fat inrelationtoyouroverallbodymass.It’saweightthatallowsyoutofeelenergetic,reduces health risks, helps prevent premature aging (such as worn-out jointsfromcarryingaroundtoomuchweight)andimprovesyourqualityoflife.Steppingonthescaleonlytellsyouyourtotalweight—includingbone,muscleandfluid—nothowmuchofyourweightisfat.Thescalealsodoesn’ttellyouwhereyou’recarryingthatfat.Indetermininghealthrisks,bothofthesefactorsaremoreimportantthanisweightalone.Sohowdoyouknowifyou’reatahealthyweight?Whiletherearenoobjectivestandardsforwhatweight“looksgood,”therearestandardsforwhatdeterminesahealthyweight.Themostaccuratewaytodeterminehowmuchfatyou’recarryingistohaveabody fat analysis. This requires a professional using a reliable method ofestimation,suchasweighingapersonunderwaterorusinganX-rayprocedurecalled dual energyX-ray absorptiometry. Eithermethod can be expensive andfairly complicated. A procedure called bioelectric impedance analysis ismorewidelyavailable,butitsaccuracycanvary.The most common method to determine weight-related health risk is the

NationalInstitutesofHealththreefoldapproach:

Yourbodymassindex(BMI)ThecircumferenceofyourwaistPersonalmedicalhistory

Bodymassindex(BMI)

BMI is a tool for indicating your weight status (see the table here). Themathematical calculation takes into account both your weight and height.Although BMI doesn’t distinguish between fat and muscle, it more closelyreflectsmeasuresofbodyfatthandoestotalbodyweight.AlthoughaBMInumbertendstocorrelatewithbodyfatformostpeople,it’snotalways a goodmatch. Some peoplemay have a highBMI but relatively littlebody fat. For example, an athletemay be 6 feet 3 inches tall andweigh 230pounds, giving him a BMI of 29— well above the classification of healthyweight.Buthe’snotoverweightbecausetraininghasturnedmostofhisweightintoleanmusclemass.Bythesametoken,theremaybesomepeoplewhohaveaBMIinthe“healthy”range butwho carry a high percentage of body fat. Formost people, though,BMIprovidesafairlyaccurateapproximationofhealthriskasitrelatestotheirweight.

≈≈≈≈≈≈≈WHAT'SYOURBMI?

TodetermineyourBMI, findyourheight inthe leftcolumn.Followthatrowacrosstotheweightnearestyours.LookatthetopofthatcolumnforyourapproximateBMI.Orusethisformula:

Multiplyyourheight(ininches)byyourheight(ininches).Divideyourweight(inpounds)bytheresultsofthefirststep.Multiplythatanswerby703.(Forexample,a270-poundperson,68inchestall,hasaBMIof41.

Source:NationalInstitutesofHealth,1998*AsianswithaBMIof23orhighermayhaveanincreasedriskofhealthproblems

≈≈≈≈≈≈≈WaistmeasurementMany conditions associated with excess weight, such as high blood pressure,abnormal levels of blood fats, coronary artery disease, stroke, diabetes andcertaintypesofcancer,areinfluencedbythelocationofbodyfat.Fat distribution can be described as apple-shaped or pear-shaped. If you carrymostofyour fataroundyourwaistorupperbody,you’re referred toasapple-shaped.Ifmostofyourfatisaroundyourhipsandthighsorlowerbody,you’repear-shaped.Ingeneral,whenitcomestoyourhealth,it’sbettertohaveapearshapethananapple shape. If you have an apple shape, you carry fat in and around yourabdominal organs. Fat in and around your abdomen increases your risk ofdevelopingdisease.Ifyouhaveapearshape,yourrisksaren’tashigh.To determine whether you’re carrying too much weight around your middle,measureyourwaist.Findthehighestpointoneachhipboneandmeasurearoundyourbodyjustabovethosepoints.Ameasurementexceeding40inchesinmenor35inchesinwomenindicatesanappleshapeandincreasedhealthrisks.

The table on the next page can help you determine whether to be concernedaboutyourwaistline.Although these cutoffs of 40 and 35 inches are useful guides, there’s nothingmagicaboutthem.It’senoughtoknowthatthebiggerthewaistline,thegreateryourhealthrisks.

≈≈≈≈≈≈≈ISYOURHEALTHATRISK?If your BMI is less than 18.5, talk with your doctor. You may be at risk of health conditionsassociated with a low body weight. A BMI of 18.5 to 24.9 is considered a healthy range, butAsianswithaBMIof23ormoremayhavean increasedriskofhealthproblems. IfyourBMI ishigher,seebelow.

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MedicalhistoryYourBMI andwaistmeasurement numbers don’t give you the full picture ofyour weight status. A complete evaluation of your medical history also isimportant.Intalkingwithyourdoctoraboutyourweight,consider:

Doyouhaveafamilyhistoryofobesity,cardiovasculardisease,diabetes,highbloodpressureorsleepapnea?Thismaymeanincreasedriskforyou.Have you gained considerable weight since high school? Even people withnormal BMIs may be at increased risk of weight-related conditions ifthey’vegainedmorethan10poundssinceyoungadulthood.Doyouhaveahealthcondition,suchashighbloodpressureortype2diabetes,thatwouldimproveifyoulostweight

Do you smoke cigarettes or engage in little physical activity?These factors cancompoundtheriskrepresentedbyexcessweight.

BMIandwaistmeasurementaresnapshotsofyourcurrentweight.Themedicalhistory helps reveal your risk of being overweight or of developing weight-relateddiseases.

Sowhat’syourhealthyweight?IfyourBMIshowsthatyou’renotoverweight,ifyou’renotcarryingtoomuchweight around your abdomen, and if you answered no to all of the medicalhistory questions, there’s probably little health advantage to changing yourweight. (But you may still improve your health through a healthy diet andphysicalactivity.)IfyourBMIisbetween25and30oryourwaistmeasurementexceedshealthyguidelines, and you answered yes to one or more of the medical historyquestions,you’llprobablybenefitfromlosingafewpounds.Talk toyourdoctorbeforeyou start to loseweight.And ifyourBMI is30ormore,you’reconsideredobese.Losingweightshould improveyourhealthandreduceyourriskofweight-relatedillnesses.Now if your analysis shows that you’re at a healthy weight, but you’re stilldissatisfied with the way you look, then you’ve got some thinking to do. Ifyou’reatthemiddleorupperendofahealthyBMI,there’sprobablylittlerisktolosingafewpounds.Butifyou’reatthelowerendofahealthyBMIrange,andlosingweightwould push you into the underweight category (less than 18.5),thenlosingweightmayputyourhealthatrisk.

WhyamIoverweight?

Thesimpleanswertowhyanyoneisoverweightismorecaloriesconsumedthanburnedforalongenoughtimetobuildupexcessbodyfat.Butwhat’sthe“why”behindthewhy?Anumberoffactorscanplayarole.

Lifestyle factors. Eating high-calorie foods, eating larger portions, moresedentary jobs, and increaseduseof labor-savingdevices can all packonthepounds.Geneticfactors.Evidencesuggeststhatobesityrunsinsomefamilies,butthe

rolegenesplayisunclear.Scientistsbelievethatobesityismorelikelytheresultofacomplexinteractionbetweengenesandenvironment.Thismeansthat althoughyoumayhaveageneticpredisposition tobeingoverweight,it’snotfate.Ultimately,yourweightisdeterminedbyhowyouinteractwithphysicalandsocialfactors.Psychologicalfactors.Peoplesometimesovereattocopewithproblemsortodeal with emotions such as boredom, sadness and frustration. In somepeople,apsychiatricillnesscalledbinge-eatingdisordermaycontributetoobesity.Other factors. These factors may contribute to weight gain but generallyaren’tenoughinandofthemselvestoleadtoobesity:Age — As you get older, the amount of muscle in your body tends todecrease,loweringmetabolism.Inaddition,peopletendtobelessactiveastheygetolder.Bothresultinfewercaloriesburned.Stopping smoking — Many smokers gain some weight after stoppingsmoking, but the benefits of stopping smoking outweighwhatever healthrisksmayresultfromtheweightgain.Pregnancy — Some women may gain more weight than recommendedduringapregnancyandmayretainitafterward.Medications and illnesses — Corticosteroids, tricyclic antidepressants,anticonvulsants,insulinandhormonesmaycauseweightgain.Sometimes,alternativemedicationscanbeused.Onlyrarelycanobesitycanbetracedto an endocrine disorder, such as low thyroid function or Cushing’ssyndrome. Medical conditions can sometimes interfere with activity,makingweightgainmorelikely.

Chapter12UnderstandingnutritionandweightcontrolCarbohydrates,fats,protein...ohmy!

Soundslikealottokeeptrackof.Butmorethananything,atitscore,weightisaboutenergy—and the balance betweenwhat you take inwhen you eat andwhat you burn through physicalactivity.Thischaptergivessomedepthtothatrelationship.

MichaelJensen,M.D.Endocrinology

A pound of fat will provide you with 3,500 calories. You can put this inperspectivebycalculatingabouthowmanycaloriesyouburnaday.Yourbasalmetabolicrate(BMR)isthenumberofcaloriesadayyouwouldburnifyoulayin bed doing nothing. Because very few people are that sedentary, almosteveryoneburnsmorethanthis.Therangeof“extra”caloriesaboveBMRthatwecommonlyseeinnormaladults is20to75%.ThatmeansthatsomeonewithaBMRof1,500caloriesadayprobably reallyburns somewherebetween1,800and2,600caloriesaday.YoucangetaroughestimateyourownBMRbymultiplyingyourweightby9to12caloriesperpound.Andifyouknowhowmanyminutesyouwalkeachday,youcanalsocalculateabouthowmanycaloriesyouexpendwalking—themostcommonwayweburnextracalories.Most women burn 1,700 to 2,200 calories a day and most men somewherebetween2,000and2,600.Nowthe3,500caloriesinapoundoffatcanbeputinperspective.It’smorecaloriesthanmostofusburninanentireday—andforsomewomen, two days! In order to lose 1 pound of fat a week, the averagewomanwouldhavetoreducecalorieintakebyone-fourthandtheaveragemanbyone-fifth.That’salotoffoodtonoteatjusttoloseapoundoffat.It’salsowhyreducingbodyfatshouldn’tbelookedatasashort-termgoalbutalong-termprocess.Alllivingthingsneedenergytogrowanddevelop,tofunctionproperlyand,inshort, to survive.Your body has a constant demand for energy.You replenishenergywiththefoodyoueat.Weight isallabout thebalancebetweenenergyadded throughdietandenergy

burned through activity. This energy balance equation is a basic principle ofweightcontrol.Foodenergyismeasuredinunitscalledcalories.It’seasytofindlistsoffoodsand the calories they contain. Energy burned in activity is also measured incalories, and there are lists to show you howmany calories you can burn bydoingcertainactivities.Thisknowledgeishelpfulinassessingyourownenergybalanceandachievingormaintainingahealthyweight.Tracking calories-in and calories-out in a journal is helpful in weight loss.

This may at first seem like a lot of work, but it’s not necessarilysomethingyouhavetodoforever.Withpractice,youcangettothepointwhereyoucankeepyourenergyflowinbalancewithouttrackingit.

Dietarysourcesofenergy

The food you eat supplies many types of macronutrients, which provide theenergy your body needs to function. These macronutrients includecarbohydrates,fatsandproteins.Othernutrients,suchasvitaminsandminerals,don’tprovidecaloriesbuthelpthebodywithchemicalreactions.Foodisalsoasourceofwater,fiberandotheressentialsubstances.

CarbohydratesCarbohydrates canbe simpleor complex.Simple carbohydrates are the sugarsfoundinfruits,honey,milkandmilkproducts.Theyalsoincludesugarsaddedduringfoodprocessingandrefining.Simplecarbohydratesareabsorbedquicklyforenergy.Complex carbohydrates, also known as starches, are found primarily inwholegrains, pasta, potatoes, beans and vegetables. Digestion is required to changecomplex carbohydrates into simple sugars. Complex carbohydrates containmany vitamins and minerals as well as fiber. During processing, complexcarbohydrates may be refined, removing many important nutrients and theirbenefits.

FatsFatsareanaturalcomponentofvariousfoods,andtheycomeindifferentforms.Theoilsusedincookingareaformoffat.Fatsarealsofoundinfoodsofanimalorigin, such as meat, dairy, poultry and fish, and in such common foods asavocados,nutsandolives.Fatsareamajorsourceofenergy(calories)andalso

helpyourbodyabsorbsomevitamins.

ProteinsProteins build and repair body structures, produce body chemicals, carrynutrients to your cells and help regulate body processes. Excess proteins alsoprovide calories. Proteins are composed of basic elements called amino acids.Therearetwotypesofaminoacids:thoseyourbodycangenerate(nonessentialaminoacids)andthosethatonlycanbeobtainedfromthefoodyoueat(essentialaminoacids).

VitaminsManyfoodscontainvitamins,suchasA,Bcomplex,C,D,EandK.Vitaminshelp your body use carbohydrates, fats and proteins. They also help produceblood cells, hormones, geneticmaterial and chemicals for thenervous system.Deficienciesleadtovariousdiseases.Duringprocessing,foodscanlosenutrients.Manufacturerssometimesenrichorfortifytheprocessedfoodandaddbacknutrients.Fresh,naturalfoods,though,containvitaminsintheirnatural,preferredstate.

MineralsMinerals such as calcium, magnesium and phosphorus are important to thehealth of your bones and teeth. Sodium, potassium and chloride, commonlyreferredtoaselectrolytes,helpregulatethewaterandchemicalbalanceinyourbody.Yourbodyneedssmalleramountsofmineralssuchas iron, iodine,zinc,copper, fluoride, selenium and manganese, commonly referred to as traceminerals.

WaterIt’seasytotakewaterforgranted,butit’savitalnutritionalrequirement.Manyfoods,especiallyfruits,containalotofwater.Waterplaysaroleinnearlyeverymajorbodyfunction.Itregulatesbodytemperature,carriesnutrientsandoxygento cells via the bloodstream and helps carry away waste. Water also helpscushionjointsandprotectsorgansandtissues.

FiberFiber is the part of plant foods that your body doesn’t absorb. The twomaintypes of fiber are soluble and insoluble, and fiber-rich foods usually contain

both.Foodshighinsolublefiberincludecitrusfruits,apples,pears,plumsandprunes,legumes(driedbeansandpeas),oatmealandoatbran,andbarley.Solublefiberhelps lower blood cholesterol, slows the rise in blood sugar and adds bulk tostools.Insolublefiberisfoundinmanyvegetables,wheatbran,andwhole-grainbreads,pasta and cereals. Insoluble fiber also adds bulk to stool, stimulates thegastrointestinaltract,andhelpspreventconstipation.

≈≈≈≈≈≈≈WHAT'SACALORIE?

Caloriescanbeused tomeasureanykindofenergy,butpeoplemostoftenassociate the termwithnutrition.Onecalorieistheamountofenergyrequiredtoraisethetemperatureof1gramofwaterby1degreeCelsius(1.8F).Because that’s such a small unit of measure, food energy is measured in kilocalories (1,000calories). The numbers you see on nutrition labels are still marked as calories, because innutrition,calorieandkilocaloriehavebecomesynonymous.

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WherethecaloriescomefromCarbohydrates,fatsandproteinsarethetypesofnutrientsthatcontaincalories,and thatmeans they’re themainenergysources foryourbody.Theamountofenergyeachnutrientprovidesvaries.

Carbohydrates are the food nutrients that your body uses first. Duringdigestion, they’re released into your bloodstream and converted intoglucose, or blood sugar.When there’s a demand, the glucose is absorbedimmediatelyintoyourbody’scellstoprovideenergy.If there’s no immediate demand, glucose can be stored in your liver andmuscles.Whenthesestoragesitesbecomefull,excessglucoseisconvertedintofattyacidsandstoredinfattissueforlateruse.Fats are an extremely concentrated form of energy and pack the mostcalories.When digested, they’re broken down into fatty acids,which arealsousedforenergyorforotherbodyprocesses.If there’s an excess of fatty acids, a small quantity can be stored in your

muscles,butmostofthemarestoredinfattissue.There’svirtuallynolimittohowmuchfatyourbodycanstore.Proteinshavemanyresponsibilitiesbutcanalsosupplyenergyforphysicalactivity. This can happen if you consume too few calories, eat excessprotein, or if you’re involved in prolonged physical activity. Any excesscaloriesfromproteinareconvertedintofatandstored.

Vitamins,minerals,waterandfiberdon’tcontaincalories.However,they’restillvital to your health andwell-being.When they’re lacking fromyour diet, youincrease your risk of serious illness. Other substances in food, such ascholesterol,don’tprovidecalorieseither.

≈≈≈≈≈≈≈FOODSOURCESOFENERGY

Fatssupplymorecaloriespergramthandocarbohydratesandproteinscombined.Manypeoplearesurprisedthatalcoholcanbesuchahighsourceofcalories.

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Yourenergyaccount

The energyneeds of your body canbe looked at like a bank account.Lots oftransactionstakeplace.Youhavedailydepositsanddailywithdrawals.Yourdepositsarefood,with threenutrientsproviding thebulkofyourenergy:carbohydrates, fatsandproteins.Whenyoueat,you’readdingcalories toyourenergyaccount.Withdrawalscanbemadeinthreeways,eachofwhichburnscalories:

BMR. Even when you’re in a state of complete rest, your body is usingenergy to meet its basic needs, such as breathing, blood circulation, andcellular growth and repair. This energy use at rest is called your basalmetabolicrate(BMR).YourBMRisresponsibleforthegreatestdemandonyour energy account — generally, one-half to two-thirds of your totalenergyexpenditure.Thermiceffectoffood.Theenergyyourbodyusestodigest,absorb,transportandstorethefoodyoueatisknownasthethermiceffectoffood.It takesabout10percentofyourtotalenergyuse.Physicalactivity.Dailytaskssuchasgettingdressed,brushingyourteethandother routine activities also require energy. At least 20 percent of yourcalorieneedsgotowardtheseactivities.

TheenergyneedsofyourBMRandfordigestion remain relativelysteadyandaren’t easy to change.Thebestway to increaseyour energywithdrawal— inother words, to burn more calories — is to increase the amount of physicalactivityyoudo.

≈≈≈≈≈≈≈EMPTYCALORIES

Empty calories is a term applied to sugar and alcohol. They contribute calories but few otheressentialnutrients.Smallamountsofalcohol(uptotwodrinksformen,onedrinkforwomenandanyoneage65orolder)havebeenlinkedwithlowerriskofheartdisease.Butexcessivedrinkingcanaddunwantedpounds, raisebloodpressure,damageyour liverandincreasetheriskofsomecancers.Onedrinkequals:

One12-ounceregularbeer(150calories).One5-ounceglassofwine(about100calories).One1½-ounceshotofhardliquor(about100calories—mixescanaddmore).

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InfluencesonyourenergyaccountIf everyone were physically and functionally identical, it would be easy to

determine the standardenergyneeds forallkindsofactivity.Butother factorsaffectyourenergyaccount.SomeofthefactorsthatinfluenceyourBMRandyouroverallenergyneedsareage,bodysizeandcomposition,andsex.

Age.Childrenandadolescents,whoare in theprocessofdeveloping theirbones,musclesandtissues,needmorecaloriesperpoundthandoadults.Infact,infantsneedthemostcaloriesperpoundofanyagegroupbecauseoftheirrapidgrowthanddevelopment.As hormone levels and body composition changewith age, so does yourBMR.Bythetimeyoureachearlymiddleage,yourBMRandenergyneedsaredeclining,generallyatarateof2percentadecade.Body size and composition. A bigger bodymass requiresmore energy, andthus more calories, than does a smaller body mass. In addition, muscleburnsmorecaloriesthandoesfat,sothemoremuscleyouhaveinrelationtofat,thehigheryourBMR.Based on this principle, you can slightly increase your BMR and theamount of energy you burn by building up your muscle mass throughregularphysicalactivity.Sex.Menusuallyhavelessbodyfatandmoremusclethandowomenofthesameageandweight.This iswhymengenerallyhaveahigherBMRandhigherenergyrequirementsthanwomendo.

≈≈≈≈≈≈≈BalancingyouraccountYour body weight is a physical reflection of your energy account. Dailyfluctuationsinweightindicatethedailychangesinyouraccount.Ifyouwithdrawfromtheaccountapproximatelythesameamountofenergyasyou deposit, yourweight stays the same. If you spendmore from the accountthanyoudeposit,youloseweight.There’samagicnumberinthisenergyequation.Because3,500caloriesequalsabout1poundofbodyfat,you’dneedtoconsume3,500excesscaloriestogainapound,andyou’dneedtoburn3,500caloriesmorethanyoutakeintoloseapound.The tricky part is that energy needs vary from day to day.What you eat also

varies. So the balance between calories consumed and calories expended isconstantlyshifting.Trackingtheseshiftsrequiresabitofold-fashionedaccounting—tallyingupallthe sources of energy income (what you eat and drink) and all the forms ofenergyexpenditure(activity).Trackingishelpfulinlosingweight(andwhyit’spartofLoseIt!),butwhohasthetimeandenergytodoitlongterm?Overthelonghaul,it’sbettertothinkaboutweightcontrolintermsofgeneralprinciples—losingweightrequiresanenergydeficit,andyoucreatethisdeficitby eating fewer calories, burning more calories through physical activity, orpreferablyboth.Thebestwaytodothisisthroughpractice(asinLoseIt!)—eatinghealthfullyandbeingactive.Eventually, that leads tohabits thatwillallowyou todo thatwithouteventhinkingaboutitthatmuch—inotherwords,adoptingahealthylifestyle(asinLiveIt!).Reducingcalories tends tofiguremoreprominently thandoesphysicalactivityduringtheinitialstagesofweightloss.Butasyouworktowardahealthyweight,physicalactivityismoreandmoreessentialtoreachingyourgoal.

HealthyweightcontrolDo you have to eat carrots and celery sticks and avoid even the sight ofchocolatefortherestofyourlifeinordertomaintainahealthyweight?No. In termsofenergybalance, it’spossible toeatany foodyou likeand loseweightaslongasthetotalcaloriesyouconsumearelessthanthetotalcaloriesyouburn.Butclearly,whatyoueataffectsyourhealth.If the bulk of your diet consists of foods that are high in saturated fat, youincreaseyourriskofcardiovasculardiseaseandotherdiseases.Anddietshighinrefinedcarbohydratesandlowinfiberarelinkedtoconditionssuchasdiabetesandcardiovasculardisease.Inaddition,ifyou’relackingvegetablesandfruitsinyour diet, you’re missing the health benefits of vitamins and minerals,phytochemicalsandantioxidants.

≈≈≈≈≈≈≈THESCIENCEBEHINDIT

The everyday decisions you make regarding the food you eat and the activity you do and,ultimately,theweightyoucarry,relatetowhat’scalledthefirst lawofthermodynamics.This lawstates that energy must remain constant — it’s neither created nor destroyed, but merely

transferredorconvertedtodifferentforms.Thecaloriesyoueatcaneitherbeconverted tophysicalenergyorstoredwithinyourbody,buttheycan’tmagicallydisappear.Allunusedcaloriesinyourbodybecomefat,regardlessofwheretheycomefrom.Unlessyouuse thesestoredcalories,eitherbyreducingcalorie intakeso thatyourbodymustdrawonreservesforenergyorbyincreasingphysicalactivityandtheamountofenergyyouexpend,thisfatwillremaininyourbody.In theory, the energy balance equation is simple. In practice, applying it can be a bit morecomplex.Butasyougrasptheconceptofenergybalance,weightcontrolmaybecomeeasiertounderstand.Andakeypointisthatahealthyweightcanbeachievedinawaythatallowsyoutoenjoyfoodaswellaslong-termhealth.

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Chapter13TheMayoClinicHealthyWeightPyramidInthelastchapter,themainthemewasenergy.Inthischapter,thinkvolume.Combined—asinthe amount of energy in a given volume of food— you have energy density, the underlyingprinciple of the Mayo Clinic Healthy Weight Pyramid. The concept of energy density is animportantweight-losstool.

DonaldHensrud,M.D.PreventiveMedicineandEndocrinology

If you think about what determines howmuch you eat, it isn’t calories. Youdon’t say to yourself, “I’ve eaten 500 calories, now I’m full.” You eat untilyou’resatisfiedfromconsumingenoughvolumeorweightoffood.Therefore,ifyoucaneatfoodsthatprovidealotofweightandvolume(bulk)butnotmanycalories,youcanfeelfullwhilelosingormaintainingweight.TheMayoClinicHealthyWeightPyramid is designed todo just that.Beyondweight, health is obviously important,which iswhy theMayoClinicHealthyWeightPyramidemphasizeshealth-promotingchoiceswithineachofitssixfoodgroups.Vegetables and fruits are the foundation of the Mayo Clinic Healthy WeightPyramid.Virtuallyunlimitedamountsoffreshorfrozenveggiesandfruits(notdried fruits or juices) are recommended for their beneficial effects on bothweight and health. Similarly,whole-grain carbohydrates are healthier than aretheirrefined(thinkwhiteflour)counterparts,andinmoderateamountscanhelpcontrolweight.Leansourcesofproteinanddairyandheart-healthyunsaturatedfatscontributetogoodhealthandgoodtaste.EvenanoccasionaltreatisOK.Eatingtothepyramidcanbeeffectiveforweightmanagementandgoodhealth.Eatingwelldoesn’thavetobedrudgery.Incorporatingrecommendedfoodsandamounts in great-tasting dishes can truly be an enjoyable way to live. Bonappétit!All foods contain a certain number of calories (energy) in a given amount(volume),andthenumbervariesfromonetypeoffoodtoanother.Some foods arehigh in calories, even for a small amount.They’re consideredhighinenergydensity.Thesefoodsincludemosthigh-fatfoods,simplesugars,

alcohol,fastfoods,sodas,candiesandprocessedfoods.Otherfoodsdon’thavemany calories, even for a relatively large amount. These foods, such asvegetablesandfruits,arelowinenergydensity.Let’slookatacoupleofexamples.Aregularcandybarmighthave270calories.Alotofcaloriesinasmallpackagemakesforhighenergydensity.Incontrast,1cupofmostrawvegetablescontainsonlyabout25calories.Notmanycaloriesinafairlylargevolumemakesforlowenergydensity.Youcouldeat11cupsofrawvegetablestogetasmanycaloriesasyouwouldfromthatonecandybar.Where this helps in weight loss is that foods low in energy density typicallyleaveyoufeelingsatisfiedonfewercalories,whilefoodshighinenergydensityarelesslikelytofillyouup—orifyoudofilluponthem,you’vechoweddownalotofcalories.Feeling full on fewer calories may seem like a weight-loss gimmick, but theconcept is backed by science. Research suggests that feeling full is stronglydeterminedbythevolumeandweightoffoodinyourstomach,notnecessarilybythenumberofcaloriesyoueat.Participants in several studies who switched to a diet of low-energy- densityfoodswere able to lose significant amountsofweight.More importantly, theywere able to stick to the low-energy-density diet and keep a good deal of theweightoffovertime,decreasingtheirriskofweight-relateddiseases.Bychoosingfoodswitha lowenergydensity,youcanconsumefewercalorieswhile still feeling full—and loseweight.That’s theheartof theMayoClinicHealthyWeightPyramid.Nowlet’slookinmoredetailatthepyramid’sindividualsections.

VegetablesandFruits

Vegetables and fruits sharemany attributes. In fact, some foods that we termvegetablearetechnicallyfruits.Bothofferawidearrayofflavors,texturesandcolors.Theyprovidenot only sensorypleasurebut alsomanydisease-fightingnutrients.Most vegetables and fruits are low in energy density because they’re high inwater and fiber,whichprovidenocalories.Youcan improveyourdiet—andactuallyeatmorefood—byeatingmorevegetablesandfruitsinplaceofhighercaloriefoods.

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LESSDENSE,MOREFILLING

Three factorsplay important roles inwhatmakes vegetablesand fruits lessenergydenseandmorefilling:

Water—Most fruits and vegetables contain a lot of water, which provides volume andweightbutnotcalories.Asmallgrapefruit,forexample,isabout90percentwaterandhasjust 64 calories. Carrots are about 88 percentwater and have only 52 calories in 1 cup(morethantwopyramidservings!).Fat—Mostfruitsandvegetablesdonotcontainalotoffat.Fatraisesenergydensity.Oneteaspoonofbuttercontainsalmostthesamenumberofcaloriesas2cupsofbroccoli!Fiber—Fiberisthepartofplant-basedfoodsthatyourbodydoesn’tabsorb.Thehigh-fibercontentinfoodssuchasvegetables,fruitsandwholegrainsprovidesbulktoyourdiet,soitmakesyoufeelfullsooner.Thefiberalsotakeslongertodigest,makingyoufeelfulllonger.

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VegetablesVegetablesincluderootsandtuberssuchascarrots,radishesandbeets,membersofthecabbagefamily,andsaladgreenssuchaslettuceandspinach.Otherplantfoods, such as tomatoes, peppers and cucumbers, are included in this group,althoughtechnicallythey’refruits.One pyramid serving of vegetables contains about 25 calories. Vegetablescontain no cholesterol, are low in fat and sodium and high in dietary fiber.They’realsohigh inessentialmineralssuchaspotassiumandmagnesium,andcontainbeneficialplantchemicalsknownasphytochemicals.Fresh vegetables are best, but frozen vegetables are good, too. Most cannedvegetablesarehigh in sodiumbecause sodium isusedasapreservative in thecanningprocess.Ifyouusecannedvegetables,lookforlabelsthatindicatethatnosalthasbeenadded,orrinsethembeforeuse.

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Fruits

Most food that contains seeds surrounded by an edible layer is generallyconsideredafruit.InNorthAmerica,fruitssuchasapples,oranges,peachesand

plums, and slightly more exotic fruits such as mangos and papayas, arecommonlyavailable.These foods taste sweetor sweet-tart andareoften eatenforsnacksordesserts.Like vegetables, fruits are great sources of fiber, vitamins,minerals and otherphytochemicals.Onepyramid servingequals about60calories and isvirtuallyfat-free, so fruits can help you control your weight and reduce your risk ofweight-relateddiseases.Freshfruitisbest,butfrozenfruitswithnoaddedsugarandfruitscannedintheirown juice or water also are excellent. Because of processing, fruit juice anddriedfruits,suchasraisinsandprunes,canbeaconcentratedsourceofcalories—theyhaveahigherenergydensity.Usethemsparingly.

≈≈≈≈≈≈≈WHATIFYOUHAVEHEALTHCONCERNS?

Youfeel likeasnackandthere’sanorangehandy.Butyou’veavoidedfruitbecauseyou’vegotdiabetes,andyou’reconcernedaboutwhatthatorangewilldotoyourbloodsugar.Whatshouldyoudo?Thatdependsonyou.Ifyou’reoverweight,closelyfollowingthecalorieandactivityguidelinesofthis book will have you losing excess pounds. And if you’re losing weight, eating fruit won’tnecessarilyaffectyourbloodsugarinanegativeway.Likely,you’llbejustfinefollowingtheeatingprinciplesoftheMayoClinicHealthyWeightPyramid,whichallowsunlimitedfruitsandvegetables.But,youstillneedtomonitoryourbloodsugartoseehoweatingbytheprinciplesofthepyramidaffectsyou.TheMayoClinicHealthyWeightPyramidissuitableforthevastmajorityofpeople,includingmostpeoplewithhealthconcernssuchasdiabetesandhightriglycerides.But,aswithanyvalideatingprogram, it’s not a one-size-fits-all approach. Youmay need to adapt it to your specific healthsituationorneeds.Forexample,ifyoudon’ttoleratecertainfoods,don’teatthem.TheMayoClinicHealthyWeightPyramid hasenough flexibility to allowmodifications, soworkwithyourdoctororaregistereddietitiantofindouthowtoapplytheprinciplesofthepyramidinawaythatworksbestforyou.

≈≈≈≈≈≈≈Carbohydrates

Carbohydrates includeawiderangeoffoods thataremajorenergysourcesforyour body.One pyramid serving is about 70 calories.Most carbohydrates areplant-based.Theyincludegrainproducts,suchasbreads,cerealsandpasta,andcertain starchy vegetables, such as potatoes and corn.Which kind should you

focuson?Thinkofallthecarbohydrate-containingfoodslaidoutinaline.Atoneendarewholewheat,oatsandbrownrice.Inthemiddle,whiteflour,whiterice,potatoesand pastas. And at the other end are highly processed products — cookies,candiesandsoftdrinks.The foods in that spectrum incorporate all three kinds of carbohydrates: fiber,starchand sugar. It’snothard topoint to thehealthyand lesshealthyends—lessrefinedwholegrainsononeend,highlyrefinedsugarontheother.Thehealthprosandconsofmanyitemsinthemiddlearen’tsoclear.Rice,pasta,breadandpotatoescanallshiftdependingonhowthey’reprocessedandserved.Consider,forexample,whiteandwhole-wheat(whole-grain)breads.Bothbeginas nutrient-rich whole grains, as do both white and brown rice. Duringprocessing, however, the grain’s bran and germ are refined away, takingwiththemmanyoftheirvitaminsandalmostalloftheirfiber.That’swhyit’swisetochoosewhole-grainbreads,pastasandcereals,andtoservebrownriceinsteadofwhite.Similarly, the edible skins sooften removed frompotatoes and sweet potatoesarefullofnutrientsandfiber.Whenpickingcarbohydrates,thekeywordiswhole.Generally,thelessrefinedacarbohydratefood,thebetteritisforyou.

≈≈≈≈≈≈≈WHATABOUTLOW-CARBDIETS?

Manydietspromotelow-carbohydratefoodsforweightloss.Thesedietsclaimthatcarbohydratesstimulateinsulinsecretion,whichpromotesbodyfat.So,thelogicgoes,reducingcarbohydrateswillreducebodyfat.As a matter of fact, carbohydrates do stimulate insulin secretion immediately after they’reconsumed,butthisisanormalprocessthatallowscarbohydratestobeabsorbedintocells.Peoplewhogainweightonhigh-carbohydratedietsdosobecausethey’reeatingexcesscalories.Excess calories from any source will cause weight gain. Furthermore, some low-carbohydratedietsrestrictgrains, fruitsandvegetablesandemphasizeproteinanddairyproducts,whichcanbehigh-calorieandloadedwithsaturatedfatandcholesterol.Recentstudiesconfirmthatthemostimportantfactorinweightchangeistotalcalories,notwheretheycomefrom.

≈≈≈≈≈≈≈

ProteinandDairy

Proteinisessentialtohumanlife.Yourskin,bone,muscleandorgantissuesaremade up of protein, and it’s present in your blood, too. Protein is oftenassociatedwithfoodsofanimalorigin,butit’salsofoundinplants.Foodsrichinproteinandrelativelylowinfatandsaturatedfatincludelegumes,fish,skinlesspoultryandleanmeat.Whole-milkdairyproductsaregoodsourcesofproteinandcalciumbutarehighinsaturatedfat.Low-fatorskimmilk,yogurtand cheese have the same nutritional value as the whole-milk varieties butwithout the fat and calories. They’re relatively low in energy density, too,becausetheycontainalotofwater.Manycutsofchicken,turkey,beef,lambandporkcanbetoohighinsaturatedfatandcholesterol to includeregularly inahealthydiet.Focuson leancutsofmeat, and remember that other everyday ingredients, including low-fat dairyproducts,seafoodandmanyplantfoods,furnishprotein,too.Legumes, namely beans, lentils, and peas, are an excellent source of proteinbecausetheyhavenocholesterolandverylittlefat.They’regreatforfillingoutor replacingdishesmadewithpoultryormeat.Unlikemeat,beanshelp lowerthe“bad”formofcholesterol(LDL),andthemineralstheycontainhelpcontrolbloodpressure.Althoughtheproteininbeansis“incomplete,”meaningitlacksessentialaminoacidsthatmeatsprovide,themissingnutrientsareplentifulinotherplantfoods,sopeoplewholightenuponmeatcaneasilygetalltheyneed.Amonglegumes,onlysoybeanshaveproteincontainingalltheessentialaminoacids.Fishandshellfisharenotonlyfineproteinsources,butsomealsosupplyomega-3 fattyacids.Thesecanhelp lower triglycerides, fatparticles in theblood thatappeartoraisetheriskofheartdisease.Theymayalsohelppreventdangerousheartbeat disturbances known as arrhythmias, improve immune function andhelpregulatebloodpressure.Researchsuggeststhatmostpeoplewouldbenefitbyeatingatleasttwoservingsoffishaweek.Oneservingfromtheproteinanddairygroupofthepyramidis110calories.

Fats

Youmayfindithardtobelieve,butfatsareessentialtothelifeandfunctionofyourbody’scells.Really.Alongwithprovidingreservesofstoredenergy,fatsplayarole in the immune

system, helpmaintain cell structure and play a role in the regulation ofmanyother body processes. Deposits of fat tissue protect and insulate vital bodyorgans.Inshort,youneedsomefatinyourdiet.Butnotallfatsarecreatedequal(see“Fats:Thegoodandthebad,”),andthat’swherethepyramidcanhelpguideyourchoices.Studiesoverthepasttwodecadeshaveconfirmedthatpeoplewhoreplacemuchoftheanimalfatintheirmealswithliquidvegetableoilsstandagoodchanceofbringing down their blood cholesterol levels, lowering their risk ofcardiovasculardisease.Otherfindingssuggestthatpeoplewhofavorfoodsmadewithliquidoils,suchascanolaandoliveoils,overoneswith solid shorteningsandmargarinesmayderivesimilarhealthbenefits.Akeypoint—thepyramid’sfatgrouprecommendationsaddressonly thefatsthataretypicallyaddedtoaday’smeals,notthefatwithinotherfoods(suchasmeats).Theseaddedfatsincludesaladdressings,cookingoils,butter,andhigh-fatplantfoods,suchasavocados,olives,seedsandnuts.Mostofthesehigh-fatplantfoodsaregoodforyou.Nuts,forinstance,containatypeoffat—monounsaturatedfat—thathelpskeepheartsandarteriesfreeofharmfuldeposits.They’realsoagoodsourceofprotein,anddependingon thetype, they also deliver many other key nutrients, including thiamin, niacin,folate,selenium,zincandvitaminE.All nuts are also a source of flavonoids, a group of antioxidants that protectbloodvesselsandothercellsfromdamage,reducingtheriskofheartdiseaseandcertaincancers.Butwhilenutsandvegetableoilsmaybebeneficial,they’restillhighincalories.Atablespoonofpeanutbutterweighsinatnearly100caloriesandatablespoonofoliveoilat140.Fatscontainapproximately45caloriesinapyramidservingand are a high-energy-density food. For that reason, all fats, including thehealthierones,shouldbeconsumedsparingly.Andwhatabout thefatscontainedwithinother foods,suchasmeats,seafoodsand many dairy products? These are limited through the servingrecommendationsundertheotherpyramidfoodgroups.

≈≈≈≈≈≈≈WHEREDOESALCOHOLFIT?

Alcohol isa fairlyconcentratedsourceofcalories—about7caloriespergram(toppedonlybyfat)—buthasnonutritionalvalue.Forthatreason,it’sincludedundersweetsintheMayoClinicHealthyWeightPyramid.Consideritatreat.Youdon’thavetoeliminateitundertheLiveIt!phaseofTheMayoClinicDiet,butlimityourconsumptiontoanaverageof75caloriesadayoverthecourseofaweek.Formoreonalcohol,seeEmptycaloriesinChapter12.

≈≈≈≈≈≈≈Sweets

Foods in the sweetsgroup include sugar-sweetenedbeverages, suchas regularsodas and fruit drinks, candies, cakes, cookies, pies, doughnuts and otherdesserts.Anddon’tforgetthetablesugaryouaddtocereal,fruitandbeverages.Foodsinthesweetsgroupareahighsourceofcalories,mostlyfromsugarandfat,andarehighinenergydensity,yettheyofferlittleintermsofnutrition.Youdon’t have to give up these foods entirely.But be smart about your selectionsandportionsizes.Thepyramidrecommendslimitingsweetsto75caloriesaday.Forpracticality,averagethatoveraweek.Wherepossible,selectbetterdessertchoices,suchasasmallamountofdarkchocolateorlow-fatfrozenyogurt.

Physicalactivity

TheMayoClinicHealthyWeightPyramidisnotjustaboutfood.Atthecenterofthepyramidisacirclethatrecognizestheimportantrolephysicalactivityplaysinweightlossandhealth.The pyramid recommends 30 to 60 minutes of moderately vigorous physicalactivity onmost days of the week. Formore on how to accomplish that, seeChapter9andChapter18.

Chapter14HowtochangebehaviorsNewbornbabiesareremarkablydirectabout food.Whenthey’rehungry, theycry.Whenthey’refull, they refuse to eat. You probably don’t act that way now. Chances are, over time you’velearned eating habits in response to factors other than hunger, factors often triggered by apreoccupiedbrainratherthananemptystomach.Butyoucanchangethosehabitsandlearnnewbehaviors.

PaulaRickeEndocrinology

Congratulations on being here at this moment, reading this book, and takinganotherstep towarda lifelongcommitment tohealthy living.Youare travelingdownyourwellness journey: a journeyof successes andchallenges aswell asself-discovery.Anticipate obstacles on your wellness journey. Life happens. Even the mostthought-outbehaviorchangeplanswillusuallyrequiresomeadjustmentsalongtheway.Oneoffdaydoesnotmean failure. It simplymeansyougetbackontrack and face tomorrow with renewed confidence in your ability to besuccessful.Be realisticwith your behavior change. It tookmonths or even years to formyourcurrentbehaviors,sowhyshouldyouthinkyoucanchangethosebehaviorsovernight?Youarestrivingtomakepermanentlifestylechanges.Thatisnoeasytask.Itwilltakeanadequateamountoftimeforyournewhabitstofeelnatural.Keepapositiveattitudeandmakesmall,doablelifestylechanges.Rewardyourself.Besupportiveandencouragingofyourselfalongyourwellnessjourney.Focusonandrewardsuccesses,nomatterhowsmallyoufeeltheyare.Everysuccessisavictory.This chapterwill giveyoumany tipsonhow toprepare for andbe successfulwithbehaviorchange.Makethecommitmenttodaytoleadingahealthylifestyle.Thejourneyisyourstosucceedat,soenjoy!Theonlyprovenformulaforachievingandmaintainingahealthyweight—eatless andmovemore—sounds simple.But anyonewho’s tried to loseweightknowsthatit’smorechallengingthanitsounds.Whatgetsintheway?Often,it’slearnedbehaviors—someunintentional.

Physical symptoms, emotions, social pressure, conditioned thinking, lack ofawareness, and other factors influence behaviors. To loseweight, you need totargetthoseunderlyingfactors,notjustwhatyoueatordo.

Preparingforchange

Because everyone is different, changing a behavior is a highly individualizedprocess. Themethod, timing and pace of change vary fromone person to thenext.Asyoucontemplatemakingachange inyour life,herearesomegeneralprinciplestoguideyou:

It’s not a race. Sometimes, a little shock therapy can help. That’s what’sbehindLoseIt!It’sdesignedtobumpyouoffyournormalcourseandshowyouthatchangecanbringresults.But long-term change, involving basic lifestyle shifts, typically doesn’thappen overnight. It takes time and dedication to unlearn unhealthybehaviors and develop new, healthy ones that lead to permanent weightloss.Planfor long-termweight loss,butfeelfreetorepeatLoseIt! ifyouneedaboostandareminderthatchangeworks.Don’t overreact to the scale.Weighingyourself regularly can help inweightloss,butdon’t letdailyvariations inyourweightupsetyou.Theymaybejustfluidchanges.Youhavebettercontroloverwhatyoueatandwhatyoudothanovernumbersonthescale,soconcentrateonthoseactionsasyourgoal.Anticipatea lapse.Therewillbedayswhenyoueatmoreormovelessthanyou intended. That’s what’s called a lapse, and it’s inevitable that you’lloccasionallylapse.Butit’simportantnottousealapseasanexcusetogiveup.Haveaplanforsuchoccasions.SeeChapter15formoreonlapses.

Strengthenyourresolve

Many people stay on a diet for only a week or two before giving up. Often,they’ve been unable to change unhealthy behaviors that weaken theircommitment.Theymayhavebeenunable to resist favoritehigh-calorie foods.Theymayhaveoverdonetheirexerciseprogram.To achieve and maintain a healthy weight, you need to identify unhealthybehaviorsandworktochangethempermanently.Thattakescommitment.Thattakesmotivation.To strengthenyour resolve to changebeforeyou start taking

action,seechapters1and15andreviewthemotivatorsinLoseIt!

Howtochangebehavior

Behavior change doesn’t happen by accident. If you want to make lastingchangestoyoureatingandactivityhabits,youneedaplan.There aremany strategies for how to change to healthier behaviors.Everyonehashisorherownapproachandhisorherownpaceformakingchanges.Andit’s likely that youwon’t follow the same plan for every change youwant tomake.What’s important is thatyouclearly identifyandexamine thebehaviorsthatinterferewithyourabilitytoloseweightandfindhealthywaystodealwiththem.Here’salistofstepsthatyoumaytaketochangeanunhealthybehavior:1.List thosebehaviors thatyoufeelareunhealthy.Commonexamples includeeatingtooquickly,snackingthroughoutthedayinsteadofeatingregularmeals,eatingwhenyou’reunderstress,andskippingyourwalkwhentheweather’snotperfectorifthetelevisionbeckons.2.Selectonebehavior thatyouwould like tochange.Trying tochangeall thebehaviors on your list at once can feel overwhelming and increase the chancethatyouwon’tbesuccessful.Focusonchangingonebehavioratatime.3. As you think of strategies for change, consider how you developed thebehavior. Are there underlying causes for the behavior that also need to beaddressed? For example, is your all-day snacking related to constant stress?Whatbenefitdoyougetfromthebehavior?Aretherehealthierwaystoobtainthisbenefit?What are thenegativeconsequencesof thisbehavior? Identifyingthesefactorscanhelpoutlinethereasonsforchange.

≈≈≈≈≈≈≈PUTTHEBRAKESONSTRESS

Stresscantakeatollonyourhealth,causeweightgainandcreatesleeptroubles—allofwhichcanleadtoevenmorestressandderailyourweight-lossplans.Tostayontrackthroughstressfultimes,trythisfour-stepstrategy:

Takestockofyourstressors.Whenyou’re feelingoverwhelmedorupset, jot down theparticular circumstances in a journal or notebook. Realize that stress can becausedbyexternal factors—environment, family relationsorunpredictableevents—aswellasbyinternalfactors—negativeattitudes,unrealisticexpectationsorperfectionism.

Examineyourstressors.Trytoidentifytheproblematitsroot.Thenaskyourself,“CanIchange this situation?” or “Can I improve my ability to cope with this situation?” Forexample,ifyoualwaysfindyourselfstressedwhendecidingwhattoweartocertainsocialevents,askyourselfwhythatis.Isitbecauseyoudon’tlikeyourclothesorbecauseyou’reworriedabouthowsomeoneorsomegroupwill judgeyou?Onceyouknowwhat’sat therootofyourstress,youcantakestepstodealwithit.Evaluate your responsibilities. Are you overcommitted, either at home, at work, or atboth?Ifso,canyoudelegatesomeofyourtasks?Canothersassistyou?Canyousaynotonewresponsibilities?Assessandmonitoryourdailyandweekly responsibilitiesanddoyourbestnottooverextendyourself.Learntorelax.Developastrategy thathelpsyourelaxwhenyou findyourselfbecomingstressed (better yet, be proactive and practice it daily to prevent stress). Proven stress-reductionstrategiesincludeexercise,deepbreathingandmusclerelaxationtechniques,aswellasagoodlaugh.Anyoralloftheseoptionsgenerallyprovideapositiveoutletforstresssothatyoucanstayontrackwithyourweight-lossprogram.

≈≈≈≈≈≈≈4. Brainstorm ways to change this behavior. Think of five to seven possiblesolutions,thendecideononestrategythatyoufeelispracticalanddoable.5.Lockingyourselfoutof thekitchenandcarryingnomoneywithyouare twoways topreventsnacking,buttheyaren’trealistic.Takingtimeoveryournoonhourtoeatahealthy lunch and exercise is more realistic. Retain your other strategies asbackups.Deviseaplantopromotethisstrategy.Howwillyougoaboutmakingsurethatyouhave the time toeat andexerciseduring theday?Oneoptionmightbe toreserve30minutes toanhoureverydayover the lunchhour foryourself—atimewhennothingelseisscheduled.6. Identifyobstacles. Look for potential conflicts thatmight interferewith yourstrategy and make contingency plans. For example, if you can’t find time toexercise,tryexercisinginthemorningbeforework.7.Setadateforwhenyouwanttoachieveyourgoal—makingthechangedbehaviorroutine. Establish a comfortable pace for change. Depending onwhat kind ofbehavioryou’retryingtochange,itmaytakeyouonlyafewdays,oritmaytakeyouseveralweeksormonths.Jotthedatedowninyourjournal.8.When you reach the goal date, evaluate your success. What worked and whatdidn’t?Whatwouldyoudodifferently?Ifyoudidn’treachyourgoal,whynot?Whatgotinyourway?9.Considerwhatyouneedtodotomaintainthischange.Reachingyourgoaldoesn’tmeanthatnowyoucanstopdoingwhatyou’vebeenworkingsohardat.Ifyoustartlettingworkresponsibilitieserodeyourlunchhour,you’llbebacktoyour

oldhabitofskippinglunchandsnackingallday.Thinkaboutwhatyouneedtodotomakeyourhealthybehaviorpermanent.10.When ready, select another unhealthy behavior and restart the process. Use theinsight you’ve gained from previous behavior-change efforts to help you besuccessfulinfutureattempts.

MoretipsforbehaviorchangeInadditiontothestrategieslistedabove,thesetipsmighthelp:

Keepa fooddiary.Ithelpstounderstandwhatcausesabehaviorbeforeyoutry to change it. One of the best ways to do that is to keep a diary thatrecords not just what you eat, but what triggers your eating, even whenyou’re not hungry. Use The Mayo Clinic Diet Journal or anotebooktotrackwhatyoueatandwhatpromptsyoutoeat.Enjoyyourfood.Whenyoueat,keepyourmindfocusedon thepleasureofwhatyou’redoing.Beawareofeverybite.Tostay focused,youcan’tbedoinganythingelse—don’t read,don’twatch television, just savoryourfood.Eatingshouldgiveyoupleasure,notjustprovidefuelforyourbody.Sticktoyourschedule.Ifyourdiaryindicatesthatyoueatmanytimesduringtheday,havingamealschedulecangiveyouabettersenseofcontrol.Thisdoesn’tnecessarilymeanthetraditionalthreemealsofbreakfast,lunchanddinner.Create a schedule that’s convenient and enables you to eat when you’rehungry. Build flexibility into the schedule by defining half-hour or hourtimeframesforeatingratherthansettingexacttimes.Youmayfindthateatingthreemealsandtwosnacksworksbestforyou.Orperhapssixmini-mealssuityourschedulebetter.Theimportantthingistostick with a routine. But don’t go more than four or five hours withouteatingbecauseyoucouldbecomeextremelyhungry,causingyoutoovereat.

≈≈≈≈≈≈≈MAKEITREALISTICANDENJOYABLE

One of the most important steps to successful weight control is to have realistic goals andexpectations. If you set your expectations too highor hold yourself to impossible goals, you’resettingyourselfupforfailure.

Startsmallandtakeonedayatatime.Ifyouunderstandwhat’spossible inthecontextofyoureverydaylifeandworkwithinthoseparameters,you’remorelikelytosucceed.It’s also important that you enjoy and find satisfaction in the changes you’re making to yourlifestyle.Consciouslyincludesatisfactioninyourgoalsetting.A study of individuals who successfully managed their weight after completing a medicallysupervised weight-loss program showed that satisfaction with the amount and quality of dailyactivitieswasanimportantfactorinsuccess.Ifyoudon’tlikewhatyou’redoingtoloseweight,youwon’tstickwiththeprogram.Asyou thinkabout yourgoalsandexpectations, lookat your results fromLose It!Flip throughyourjournaltofindwhatworkedandwhatdidn’t,andwhatyouenjoyedandwhatyoudidn’t.Buildonthatinyourlong-termgoals.

≈≈≈≈≈≈≈Haveaplan.Trytoplanwhatyou’regoingtoeatforthedayatleastonedayin advance. Your decisions will depend, in part, on your daily servingsgoals. Planning ahead means you’ll have the ingredients on hand atmealtimesandcanstartpreparingfoodwithoutdelays.Thishelpskeepyoufromgrabbingasliceofleftoverpizzawhenyouarrivehomehungry.Planningaheadalsomeanspackingyourlunch,snacksorevenbreakfasttotaketowork.Thissavesyoufromrelyingonvendingmachinesorfast-foodfareandfrommakingimpulsivefoodchoices.Agoodruleofpreparednessisalwaystohavesomethingreadythat’shealthytomunchon,suchaslow-caloriepopcorn,cut-upvegetablesorfruit.Findyoureatingplace.Designateanappropriateplaceinthehouseforeating,preferablyatadiningtable.Setthetable,evenifyou’reeatingalone.Makethe environment as pleasant as possible, andonewithout distractions.Byeating inoneplace,youbegin toassociate thatplace,and thatplaceonly,witheating.Managefoodproblems.Youmighttrickyourselfintobelievingthatthebagofchocolate-covered peanuts you tossed into your shopping cart is for aspecialoccasion,butonceit’sinthehouse,canyouresistsamplingthem?Doyourselfafavor.Don’tbuyhigh-caloriefoodsthattemptyoutosnack.Outofsight,outofmind.Ifyoudoneedtokeeptemptingfoodsinthehouse,store themwhereyoucan’t see them,especially ifyourdiary reveals thatyoururgetoeatistriggeredbyvisualcues.Eat fromhunger,notemotion.Food is comforting, somanypeople reach forfoodwhentheytrytoresolveaproblem.Peopledoforgetwhatrealhungerfeels like. Don’t eat for a few hours and see how you feel. If what youexperienceisn’tphysicalhunger,don’ttrytocomfortyourselfwithfood.If

you’retired,thenrestormeditate.Ifyou’rethirsty,drinkaglassofwater.Ifyou’reanxious,takeawalk.Stopmakingeatingyourall-purposeresponsetoeverysituation.Whenyouhaveanurgetoeatbutyou’renotsurewhetheryou’rehungry,wait 15 to 30minutes and see how you feel. Here’s a clue: If you can’tdecidewhatyouwanttoeat,chancesareyou’renotveryhungry.Stopwhenyou’refull.Nomatterwhatyouheardfromyourparentsasachild,you don’t have to finish all the food on your plate. Even if you servedyourself what you considered a reasonable portion, how do you knowbeforeyoustarteatinghowmuchfoodwillsatisfyyourhunger?Eatslowly,savor everybite and stopwhenyou’re full. If you’renotgoodat sensingwhenyou’refull,startwithasmallportiononyourplate.Addressstress.Eating isoftenassociatedwithstress.Buteating toease stressalmostalwaysresultsinovereating.Findingotherwaystocopewithstressmaypreventalapseandunnecessaryweightgain.Trytheseideas:

»Prioritize,planandpaceyouractivities.»Spendtimewithpeoplewhohaveapositiveoutlookandsenseofhumor.»Getenoughsleeptohelpclearyourmindandmakeyoureadyfortheday.»Organizeworkspacessothatyouknowwherethingsare.»Getplentyofexercise.»Takestretchbreaksthroughouttheday.»Dosomethinggoodjustforyourselforforsomebodyelse.»Don’tfeelguiltyifyou’renotproductiveeveryminuteofeveryday.»Learntodelegateresponsibility.»Takeadayoffwithnosetplans.

≈≈≈≈≈≈≈ONESTEPATATIME

Wetendtobecomfortablewithourbehaviorsandhabits,evenifthey’renotalwaysenjoyableorbeneficial.They’refamiliar.Theygiveorderandstabilitytoourlives.Although change can be difficult, it’s not impossible.Most people underestimate their ability tochange.Andchangingbehaviorsinmanysmallwayscanadduptoabigdifferenceinlifestyle.Here’sacommondietaryexample:Manypeoplehaveswitchedfromdrinkingwholemilktoskimmilk.Maybetheytaperedoffgraduallyandchangedto2%milkfirst,ormaybetheyswitchedfromone to theother inonebold leap.Eitherway, theymadewhat they thoughtwasan impossible

change.Skimmilkprobably seemedwatereddownat first.Now that thesepeopleareused toskim,wholemilkprobablytastestoothickandrich.It’sasmallchange,butwhencombinedwithothersmalldietaryshifts,italladdsuptoahealthierdiet.Takeamomenttothinkaboutotherchangesyou’vefacedinyourlifeandhowyouadjusted.Thestrengthsyoureliedonthenmayhelpyounow.Usethem.

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Chapter15SoIslippedup—whatdoIdo?OK, so you slipped up and fell off your eating plan. That happens. Everyone experienceschallengessoonerorlater.Itdoesn’tdoanygoodtogetallbentoutofshapeaboutit.Youcan’tchangethepast.Whatdoeshelpisanalyzingwhathappenedsoyoucantrytoavoidthesituationagain.

Evenwithagoodplanandthebestofintentions,you’llrunintoroadblocksnowand then. How you respond to these obstacles can be the difference betweensuccessandfailure.Here’salookatsomecommonproblemsthatcancausealapseinyourdietandexerciseplansandwhatyoucandoaboutthem.

Plateaus

There’snogreater rewardforyoureffort than tostepon thescaleandsee thatyou’ve lostweight.Butwhat happenswhen the indicator on the scale doesn’tchangefromweektoweek,evenifyou’reeatingahealthy,low-caloriedietandexercising regularly? Or you see results for the first few weeks, then hit aplateau? Days may go by, occasionally weeks, when your weight remainsunchanged.Beforeyougetdiscouraged,understandthatlong-termresultsdon’talwaysshowup right away. It’s normal to hit plateaus. Some may even be due to yourprogram. For example, exercise builds muscle.Muscle weighsmore than fat.You can havemoremuscle, less fat, look trimmer but not weigh less— butyou’vestillmadeprogressthatthescaledoesn’tshow.Aboveall,whenyouhitaplateau,don’tgiveup!Stickwith theprogram.Butmakesureyou’reontrackwithweight-lossbasics.ConsideroneofthestrategiesintheActionGuide.Ortryoneofthesetips:

Assess your food and activity records. Make sure you haven’tloosened the rules, letting yourself get by with larger portions or lessexercise.Focus on three-to four-week trends in weight loss instead of dailyfluctuations. You may find that, although progress is not evidentimmediately,you’relosingweight.If you’ve hit a plateau, reassess your program. Is it possible that you’veaccomplishedabout asmuchasyoucanwith thegoalsyou’ve set? If so,youmay need to adjust or change your program if you want to achievemore.

Lapseandrelapse

Alapseoccurswhenyourevert tooldbehaviorsonceor twice. It’s temporary,commonandasignthatyouneedtogetbackincontrol.Arelapseismoreserious.Afterseverallapseshaveoccurredinashortspanoftime,you’reatriskofcompletelyrevertingbacktoyouroldbehavior.Youpanic,afraidthatyou’llundoallyourgoodefforts.Youmaygiveupandsay,“IguessIjustcan’tdoit.”Calmdown.Take adeepbreath.Remember that lapses arenormal, temporaryandcanbeanticipated.Consider thesetipsforgettingbackontrackwhenyouexperiencealapse:

Don’tletnegativethoughtstakeover.Rememberthatmistakeshappenandthateachdayisachancetostartanew.Clearlyidentifytheproblem,thencreatealistofpossiblesolutions.Pickasolutiontotry.Ifitworks,thenyou’vegotaplanforpreventinganotherlapse.Ifitdoesn’twork, try thenext solutionandgo through thesameprocessuntilyoufindonethatworks.Getsupport.Talktofamily,friendsoraprofessionalcounselor.Workoutyourguiltandfrustrationwithexercise.Takeawalkorgoforaswim.Keeptheexerciseupbeat.Don’tuseexerciseaspunishmentforalapse.Recommittoyourgoals.Reviewthemandmakesurethey’restillrealistic.

Whatifyoudorelapse?Althoughrelapsesaredisappointing,theycanhelpyoulearnthatyourgoalsmaybeunrealistic,thatcertainsituationscreatechallengesforyourprogram,orthatcertainstrategiesdon’twork.Aboveall, realize that reverting tooldbehaviorsdoesn’tmean thatallhope islost.Itjustmeansthatyouneedtorechargeyourmotivation,recommittoyourprogramandreturntohealthybehaviors.

Stress

Everythingisgoingalongwelluntilsomethinghappensthatthrowsawrenchinyour progress toward a healthy weight.When stressful situations occur, yournatural responsemay be to abandon your program.Youmay turn to food forcomfort.Youmaylosefocusonyourexerciseroutine.Unfortunately,thesesolutionstostresscancreateacycleofstress-relatedeatingandahaltinexercise.SeeChapter14forhowtodealwithstress.

Moodconditions

Clinicaldisorderssuchasdepressionandanxietycanputahalt toyourweightprogram.There’salinkbetweenobesityanddepression.So,ifyoushowsignsofamooddisorder,suchassleepingmorethanusualorfeelingdownalotofthetime,it’sagoodideatoseekprofessionalhelp.Talk to your doctor about your symptoms and treatment options. Generally,weight loss iseasieronce treatment for themooddisorder isunderway.Somemedications for mood disorders can contribute to weight gain, so discussalternativeswithyourdoctor.

≈≈≈≈≈≈≈ACCENTUATETHEPOSITIVE

Youstartyourdaybysteppingonthescale,andastheneedlerises,youthink,“I’llneverbeabletolosethisextraweight.”Maybeyoudecidetoskipyourmorningwalkbecause“itwon’t work anyway.” At breakfast, you’re so down that you top off your cereal with adoughnutandaglassofchocolatemilkbecause,youthinktoyourself,“I’vealreadyblownmydietanyway.Whatdoesitmatter?”Thescenarioisn’tuncommon,but it isunhealthy.Negativethoughtsandattitudescansabotageyourweight-lossefforts.Afterall,whyplanhealthymealsandmakeahabitofexercisingifdefeatiscertain?The endless streamof thoughts running through your head every day is called self-talk.Oftencriticalandnegative,self-talkcandiscourageandweakenyoutothepointofdespair.Youthink:“I’mtoofat.”“Idon’thaveanywillpower.”“Theweightiscomingofftooslowly.”“Theremustbesomethingwrongwithme.”On theotherendof thespectrum ispositiveself-talk,whichcanbeapowerful tool forbuildingself-confidence,correctingbadhabits,focusingattention,andpoweringyourexerciseandeatingroutines.Positiveself-talk ismotivatingandencouraging—thebasis formanyasuccessful lifechange.You’reusingpositiveself-talkwhenyoubikeupthatsteephill,repeatingallthewhile,“Icandoit!Icandoit!”With a little practice, you can turn your negative self-talk into positive self-talk. Throughout theday,stopandevaluatewhatyou’re thinking.Question thoughts thatyou feelareupsetting,andthenpracticeturningnegativethoughtsintopositivestatements.Forinstance,insteadofsaying,“Itwillneverwork,”say,“I’llgiveitatry.”Some people find that they need outside help to change their negative thoughts into positiveaffirmationsandtoridthemselvesofself-defeatingattitudesandbeliefs.What’scalledcognitivebehavioraltherapymayhelpyoudothis.Cognitivebehavioraltherapyisbasedonthebeliefthatmuchofwhatyouare iswhatyou think—thathowyou feel isa resultofhowyou thinkaboutyourselfandyourlife.Ifyou’relikemanypeople,youallowyourfeelingstocontrolyourjudgment(“Ifeelfatandugly,soImustbefatandugly”).Youalsomagnifynegativeaspectsofasituationwhilefilteringoutpositiveones(“I’velost5pounds—butit’sonly5pounds,andI’llprobablygainitback”).

Withcognitivebehavioraltherapy,alicensedtherapisthelpsyoureplacethesenegativethoughtswithmorepositive,realisticperceptions.Onceyou’ve learnednewwaystoviewtheeventsthatmakeupyourday,you’rebetterabletocopewiththem.

≈≈≈≈≈≈≈Breakingbehaviorchains

It’s happened to everyone.You’ve had a healthy day—biked towork, eatenfresh fruit at breakfast and taken a 15-minute walk during your lunch break.Thenamidafternooncravingsendsyousprintingforthevendingmachine.Threeminuteslater,you’rebackatyourdeskwithanextra-largecandybarinhand.What happened? Maybe you were tired, or you didn’t eat enough at lunch.Whateverthereason,youletacravinggetthebestofyou.Nowyoufeelguilty,frustrated and angrywith yourself— feelings thatmay send you back to thevendingmachine.Wheredoyougofromhere?Imaginethischainofeventsasaseriesofseparatebutinterconnectedbehaviors.Try toseparate thischain intodiscreteparts.Examiningeach linkof thechaincan lead to possible solutions and help you control poor decisionmaking thatcanleadtoovereating.Taketheexampleofawomanwhofeelsguiltyaftereatingcookiesbutcontinuestoeatmore.Here’sherchainofbehavior:

1.Agreestobringcookiesinsteadofasaladtoafriend’spotluckdinner2.Buysthecookiestwodaysbeforehand3.Workslateandmissesherlunch4.Arriveshomeveryhungry5.Thinks,“I’lleatonecookie,thengotothegrocerystore.”6.Takestheboxofcookiestotheden7.Eatscookieswhilewatchingtelevisionandreadinghermail8.Eatsthecookiesrapidlyandwithoutawareness9.Feelsguiltyandlikeafailure10.Eatsmore11.QuitsherweightprogramAteverylink,shecouldhavedonesomethingtobreakthechainofevents.Shecouldhaveagreedtobringasaladoradessertshedoesn’tcrave.Shecouldhavewaiteduntil thedayof theparty tobuy thecookies.Shecouldhaveplanneda

healthyeveningmealinadvance,sothataftermissinglunch,hereatingwouldn’tgetoutofcontrolwhenshegothome.Shecouldhavetakenoneortwocookiesinto the den, not the entire box. Finally, she could tell herself that thiswas alapseandstartagain.Youcandothesamewithyourbehaviorchains.Tryinterruptingachainattheearliestlink.Ifamidafternooncravingregularlystrikes,youmaybreakthechainby stocking your office desk with healthy snacks. Or maybe you can plan ahealthydinnerbeforeleavingforwork.You’llfacetemptation.Haveaplanforit.Below are four different approaches to help break a behavior chain. Find onethatworksforyou.Ifoneapproachisn’tsuccessful,trysomethingelse.Differentapproachesmayworkondifferentdays.

≈≈≈≈≈≈≈ABCapproachHeading off problems before they develop can be effective in changing yourbehavior.ThisissometimescalledtheABCmethod:Astandsforantecedent,BforbehaviorandCforconsequence.Mostbehaviorshaveacauseorantecedent.Andbehaviorsleadtoconsequences.Generally, people aremore aware of the consequences of a behavior becausethese often demand their immediate attention.By addressing antecedents first,youmay avert behaviors before they start and thus not have to dealwith anyconsequences.Forexample,keepinga tubof icecreaminthefreezer(antecedent)maycauseyou to sneak spoonfuls throughout the day (behavior), ultimately causing youfeelingsofguilt anddisruptingyourweightprogram(consequence).Using theABCapproach,youmightdecidetokeepicecreamoutofyourhouseentirely.This addresses the antecedent and helps you maintain your weight-controlprogram.

DistractionapproachImagine thateversinceyouwereachild,you’veenjoyedabowlof icecreambeforegoingtobed.Sonow,whenyougetreadyforbedeachnight,thecartonyou’vehiddeninthebackofthefreezerstartscallingyourname.Focusonturningyourattentionawayfromyourcraving.Forinstance,youmightread,listentomusic,writealetterorswitchonthetelevision.

Whateveryour solution, thekey is to findsomething thatkeepsyourattentionuntil the cravingpasses.Cravings are short-livedwhenyourmind is occupiedwithsomethingelse.

ConfrontationapproachThisapproachinvolvesfacingthenegativeconsequencesofyourbehaviorhead-on. For example, if you’re craving ice cream, think about the unnecessarycaloriesandfatyou’llbeconsuming.Think about how tired and sluggish you’ll feel afterward. Think about howovereating will impact your health. Remind yourself that this isn’t what youwanttodowithyourlife.Giveyourselfapatonthebackforbeingabletosaynotothiscravingthistime.Yes,youcando it!Andyouwillbeable todo itagainnext time—andmosttimes!

ShapingapproachShapingencouragesyoutochangeyourbehaviorgradually,onestepatatime.For instance, instead of cutting ice cream out of your diet entirely, you eat asmallerbowleverynight.Thenyoueliminateoneeveningsnackcompletely—deciding,forexample,tonoteaticecreamonMondays.Intime,you’llbeabletoscalebacktoasmallbowloficecreamonceaweek.That’sanicecompromise.In somesituations,makinggradualchangesover timecanbe less intimidatingthan is changing your life in a single day. As you succeed with step-by-stepchanges,yourconfidencewillgrowandwillfuelfurthersuccesses.

≈≈≈≈≈≈≈HOWTOSTAYMOTIVATED

Stayingmotivated can keep you on track and help you avoid lapses and relapses.Motivationcomesinmanyforms,butthebestcomesfromwithin—yourownpersonalreasonsforwantingto lose weight. Use the process outlined on in Chapter 1 for identifying your own personalmotivators.Herearesomeadditionaltips:

Setgoals.Writethemdownandpostthemwhereyoucanseethem.Focusonshort-termgoalsandnotjustonalong-termweight-lossgoal.Keeptrackofyourprogress.Recordexercisetimes,servingsoffoodgroups,poundslost,milestonesmetandimprovementsinhealth.Putitinwriting.Makeacontractwithyourselfandpostitwhereyoucanseeit.

Createasupportteam.Askyourfamilyandfriendstocheeryouon.Maketimetoexercisewiththem.Userewards.Rewardyourselfwithsomethingthatmatters toyouevery timeyoureachagoal.Recognizesuccess.Asyou loseweightandbecomemoreactive, you’ll likely feelbetter.Listentoyourbodytonoticepositvechanges,andenjoythesuccess!Developpositiveself-statementsoraffirmations.Repeatthemtoyourselfdailyortypethemand post themwhere you’ll see them regularly. An example is, “I’m getting stronger andbettereveryday,”orthatoldstandby,“Everydayineveryway,I’mgettingbetterandbetter.”Cutyourselfsomeslack.When itcomes toyourexerciseprogram, remember thatyou’renotinbootcamp.It’sOKtotakeadayoffnowandthenwhenyouneedit.Themoreyoumakeyourweightprogramyourown,thelesslikelyyouaretorebelagainstit.

≈≈≈≈≈≈≈Adjustingyourattitude

Maintaining a successful weight program requires more than adjusting yourbehaviors.Theattitudesyouhaveaboutyourselfandaboutyourbodyalsoaffectyour success. Following are five common problems that you may encounter,alongwithstrategiesforovercomingthem.

1.Negativeself-talkSelf-talk— the internaldialogyouhavewithyourself eachday— influencesyouractions.Whenthatself-talkisnegative,itcanweakenyourself-esteemandstall your progress. After all, if you convince yourself that you’ll never loseweight,itseemsreasonabletosaytoyourself,“Whyeventryinthefirstplace?”Remove yourself from this self-defeating behavior by replacing negative self-talkwithpositiveself-talk.

2.NegativeattitudeNegative attitudes and beliefs can be as destructive as negative self-talk. Forinstance,youmaybelievethatyoucan’tgotothegymbecausepeoplewillstareandmakefunofyourbody.Ormaybeyoucreditaspecialdietforyour initialsuccess instead of your own abilities and hard work. Such perceptions cansabotageyourabilitytoloseweight.Fightbackbyidentifyingyournegativeattitudes.Writethemdownandthinkofalternativeattitudestocounteractthem.Considertheseexamples:

Negativeattitude—“Exerciseispainfulandboring.”New attitude — “I like being physically active. I’ll call a friend to gowalkingandenjoythebeautifulday.”Negativeattitude—“I’monlylosingweightbecausethisprogramworks.Onceit’sover,I’llregaintheweight.”Newattitude—“I’mmakingthishappenbymakingpositivechoices.MysuccesswillcontinueevenwhenmyprogramendsbecauseI’mcommittedtochangingmylifestyleforalifetime.”

≈≈≈≈≈≈≈GETTINGFAMILYANDFRIENDSONBOARD

It’sdifficulttoloseweightalone,butit’sevenmorechallengingwhenthoseclosesttoyouaren’tsupportive. Whether it’s a partner who doesn’t want to share your experience, a mother whoinsists thatyoueather famousdessert,or friendswhobegyou toskipaworkout togoout forpizza,handlingtheserelationshipscanmaketheroadaheaddifficult.Helpturnthetablesinyourfavorwiththesesuggestions:

Reach out. Call on your weight-loss partners or a support group led by a healthprofessional.Theycanhelp youcounteract the temptationsornegativemessagesyou’regettingfromothers.Supportyourself.To remindyourselfeverydaywhyyou’rechangingyourbehaviors,postpositivemessageswhereyou’llseethem.Makeapointoflookingatthemseveraltimesaday.Providereassurance. It’snotuncommonforapartnerorcompanionto feel threatenedasyou loseweight and improve yourself andperhaps your appearance.Remind your lovedone thatwhileyou’rechangingyour lifestyle,you’renotchangingyour feelings forhimorher.Askforsupport.Tellfamilyandfriendsthatyou’dappreciatetheirhelp.Givethemspecificwaystheycanassistyou.

≈≈≈≈≈≈≈3.UnrealisticdreamsSometimes,youmayimaginethatlosingweightwillcureallyourproblems.Butyouknowthisisanunrealisticexpectation.Be realistic about what weight loss will do for you. Yes, you’ll probably behealthierandyou’lllikelyhavemoreenergyandhigherself-esteem.Butlosingweightdoesn’tguaranteeabettersociallifeormoresatisfyingjob.

Yourlifewilllikelychangewithweightloss,butslowly—andmaybenotintheways that you imagine. Try to counteract unrealistic dreaming with thesestrategies:

Setrealisticexpectations.Recognizeyourunrealisticdreams,thencounterthemwithmore-rationalgoals.Setshort-term,realisticgoals.Insteadoffocusingonhowhappyyou’llbeafterreachingyourultimateweightgoal, focusonsmall,achievablegoalstowardwhichyoucanmakeprogress—onesthatyouareabletomeasuredailyorweekly.Thisgivesyoutheopportunitytocelebratesuccesseseveryweek.Celebrate changed behaviors.Don’t just reward yourself for pounds lost.You’reworkinghard,andthereareotherachievementstobeexcitedabout.

4.InflexibilityWordssuchasalways,mustandneveraddunduepressuretoyourprogram.Forinstance,youdecidethatyou’ll“nevereatchocolateagain.”Oryoudemand,“Imustwalktwomileseverysingleday.”Whybesotoughonyourself?Afterall,toneveroralwaysdoanythingisalottoaskandmaybeapathtoguilt-riddenlapses.This urgency doesn’t allow you to be flexible, and everyonemakesmistakes.Besides,ifyoubeatyourselfupoveronemomentaryslip,it’seasytooverlookthe progress you’re making. Denying yourself something, such as chocolate,mayactuallyfuelacraving.Whenyoufinallybreakdown,youmaybeasapttobuytwocandybarsasyouareone.Once you’ve broken your rule, youmay allow yourself to have chocolate icecream before dinner or chocolate cake before bed. Suddenly, your eat-no-chocolaterulehasmadeyoufeellikeafailure.Thesensibleapproachistoplanforatreatnowandthenbutdosoinappropriatesituations—forexample,whenyou’reouttodinnerwithfriendsbutnotwhenyou’realoneorfeelingsad.

5.All-or-nothingthinkingAll-or-nothingthinkingcausesyoutoseeasituationaseitherallgoodorallbad.For instance,youmay think, “If I exceedmycaloriecount today, I’mback tobeingoverweight,”or“IfIskipthetreadmill,I’veblowntheprogram.”Inshort,whatyoufeelis,“IfI’mnotperfect,I’mafailure.”

Few things about weight loss are all or nothing. One setback doesn’t meanyou’reafailure.Ifyouletyourselfbelievethis,you’relikelytosufferguiltanddepression and take a serious blow to your self-esteem. And as the problemsnowballs,youmaybetemptedtohandlethosefeelingsbygivingup.Counteract all-or-nothing thinkingwithmoderation.Tellyourself, for instance,thatthereareno“good”and“bad”foods,andthatit’sOKtohavedessertonceinawhile.Or,insteadofcallingyourselfafailurewhenyoueatmorethanyouplannedormiss an exercise session, remind yourself that you can get back on tracktomorrow.Be realistic in your assessment of your behaviors.Slip-upshappen,butyoucanovercomethem.

≈≈≈≈≈≈≈WHATAREYOUREATINGTRIGGERS?

One way to prevent a recurrence of overeating is to identify situations that cause youtrouble. Consider what your eating triggers might be, and plot strategies to overcomethem.

TimeofdayAre therecertain timesof thedaywhenyou’remoresusceptible toovereating?Maybeyoudowellinthemorningsandafternoonsbuthaveatoughtimewithfoodcravingsintheevenings.Or,perhaps,inthatlullbetweenlunchanddinner,yougetastrong,uncontrollableurgetosnack.

EmotionsFoodisacommonresponsetoanegativemood.Doyoufindthatcertainfeelingscauseyoutosnackmindlessly?Doyoutendtoeatwhenyou’rebored,lonely,depressed,stessedoranxious?

ActivitiesDoyoufindthatyoueatmorewhendoingcertainactivities?Isreadingthenewspaperorsittingatthecomputerwithout food inhandaproblemforyou?Doyoufindyourselfconstantlysnackingwhilewatchingtelevisionorpreparingameal?Isfoodhowyoudealwithactivitiesthatyoudon’tenjoy,suchaspayingbillsordoinghomework?

SocialsituationsHaveyounoticedthatyoueatmorewhenyou’rearoundcertainpeople?Maybeit’sagoodfriendwholikestogoouttoeatorfrequentlyinvitesyouoverforcoffeeanda“littlesnack.”Maybeit’swhenyourpartnergetsthenibbles,andyoueat,too.

Foods

Doyou find thatyou justcan’teatsome foods inmoderation,suchas icecream,chocolate,orchipsandsalsa?Doesthesmellofpancakesandsausageorfreshcookiesfromtheovencauseyoutocompletelyforgetaboutyoureatingplan?

PhysicalfactorsDoeshowyou feelcauseyou toovereat? Ifyouskipbreakfast,dohungerpangscauseyou tolosecontrolofyoureating.Whenyou'refatigued,doyouturntojunkfoodforenergy?Doyouusefoodtohelpdistractyoufromchronicpain?

≈≈≈≈≈≈≈

Chapter16MakingmealseasyWhen you eat at home, you consume fewer calories. But homemademeals take time, and itseemswe never have enough of that— especially when it comes tomeals. In order to havegreat,tasty,healthymeals,youneedagoodprocessforplanningthem.Thischaptercanhelp.

KrisSchmitz,R.D.ClinicalNutrition

WhenIworkwithpeoplewhoaremotivatedtochangehowtheyeat,amongthefirst things we discuss are ways to implement these changes. Here are a fewideasI’vefoundbeneficial:

Intentionallyplanfor leftovers.Bymakingenoughfor twomealsatonce,you'llsavetime.Leftoversmakeagreatlunchbroughtfromhome.Incorporate balance each time you eat: lean protein/low-fat dairy, wholegrains,fruitsandvegetables,andmoderatefat.Keeparunninggrocerylistinthekitchensoitemscanbeaddedasneeded.Createthelistinorderofwherefoodsarelocatedinyourfavoritestore,toreduceshoppingtime.Enlistothersathome toplanmenus,prepare foodandshopwithyou.Tosavetimewhenshopping,assigneachpersonadifferentsectionofthestoretopickup itemson the list.Limit the itemsyoupurchase that arenotonyourlist.Don’t forget to incorporate sale and seasonal items to save money andmaximizeflavor.Keepacouponfiletosaveyoumoney.Create a binder or card file of favorite recipes that you can refer to overtimeifyouneedinspiration.

Startwithsmallsteps. Ifyourarelyeatathome,startwithoneor twomealsaweek and gradually add more. Over time, you’ll notice that you’ll be eatingmindfully,whichleadstohealthierchoices.Andremember—beflexible,have

funandengageothers!

Itstartswithshopping

Youcan’t eatwhatyoudon’thave, and thatgoes for foods that canhelpyourweight-loss plans (and for those that can sabatoge your efforts). Follow thesestrategiestoensurethatyouhavetherightfoodsonhand.

Step1:PlanaheadDecidehowmanymajormealsyou’llbeshoppingfor.Then,considerthefooditemsyou’llneedforbreakfasts,lunchesandsnacks.Takeaninventoryofyourstaples, such as low-fatmilk, fresh fruits andwhole grains. See StockUp onthesehealthyItemsbelowforideas.

Step2:MakealistA list makes your shopping trip more efficient and helps you avoid impulsepurchases. But don’t let your list prevent you from looking for or trying newhealthyfoods.Whenmakingyour list,useyourweight-lossmenusasyourguide.Makesureyourlistincludeshealthyandconvenientsnackfoods.

≈≈≈≈≈≈≈STOCKUPONTHESEHEALTHYITEMS

Healthymealscancometogetherinminutes—ifyouhavewhatyouneed.Planshoppinglistssothatyoukeepthefollowingitemsonhand:FRUITSANDVEGETABLES

»Freshfruits»Canned fruits (packed in theirown juiceorwater)»Frozen fruits»Freshvegetables»Pre-cutfreshvegetables»Frozenvegetables(nosauce)»Saladinabag»Fat-free tomato sauce» 100% fruit juice (but limit juice intake to 4 ounces a day) WHOLEGRAINS

»Whole-grainbreakfastcereal»Rice(brown,wild,blends)»Oatmeal»Whole-grainbread»Whole-grainpitabread»Whole-grainpastaPROTEIN

»Low-fatrefriedbeans»Black,kidneyornavybeans»Low-sodiumwater-packed tuna»Otherfishwithomega-3s»Skinlesswhitemeatpoultry»Soycheese»Tofu

DAIRY» Low-fat or fat-free yogurt » Low-fat or fat-free cheese » Fat-free or 1% milk

≈≈≈≈≈≈≈Step3:ShoptheperimeterofthestoreforfreshfoodsChancesarethat thefreshproduce,dairycase,andmeatandseafoodsectionsofyourgrocerystorearealllocatedontheperimeter.That’swheretofocusyourshoppingwhenusingtheMayoClinicHealthyWeightPyramid. Fresh foods are generally better than ready-to-eat foodsbecauseyoucancontrolanyingredientsthatyouadd.

Step4:Don’tshopwhenhungryIt’s harder to resist buying high-fat, high-calorie snack items when you’rehungry.Sosetyourselfupforsuccessandshopafteryou’veeatenagoodmeal.Ifyoudofindyourselfshoppingonanemptystomach,drinksomewaterorbuyapieceoffruittomunchon.

Step5:ReadnutritionlabelsCheck nutrition labels for serving size, calories, fat, cholesterol and sodium.Remember,evenlow-fatandfat-freefoodscanpackalotofcalories.Comparesimilarproductssothatyoucanchoosethehealthiestoptions.

≈≈≈≈≈≈≈HOWTOREADTHENUTRITIONLABEL

Keepthesesimpletipsinmind:

ChecktheservingsizeHowmanyservingsareinthecontainer?Checkthecaloriesinoneserving

*PercentDailyValue(DV)inoneservingisbasedona2,000-caloriedietforadults.Forexample,therecommendedgoalfordietaryfiberis25grams,so1gramis4%DV.YourDVmaybehigherorlower,dependingonyourcalorieneeds.**Keepintakeofsaturatedfatandtransfataslowaspossible.Allfatsarehighincalories.AdaptedfromFDA,CenterforFoodSafetyandAppliedNutrition,2006

≈≈≈≈≈≈≈QUICKANDHEALTHYMENUIDEAS

Sautéedvegetables

Sautécherrytomatoes,asparagus,bellpeppers,broccoli,onionandothervegetables.Tosswithcookedwhole-wheatpastaandasplashofoliveoil.TopwithgratedParmesancheese.Vegetables=multipleservings

¹⁄3cuppasta=1Carbohydrate1teaspoonoil=1Fat

SummersaladTopbedofcrispromainelettucewithathinlyslicedfresh(orcannedinjuice)wholepear.Sprinklewithfourchoppedpecans.AddafewshavingsofParmesancheese.Drizzlewithlow-fatFrenchdressing.Lettuce=1VegetablePear=1FruitPecans&dressing=2Fat(Parmesannotenoughtocount)

NibblerplatterArrange baby carrots, celery sticks, red bell pepper chunks, zucchini rounds, sliced apple andwhole-wheatcrackersonaplatter.Usetheseitemstopickupandeat½cup(3ounces)tuna.

Vegetables=multipleservingsApple=1Fruit8crackers=1CarbohydrateTuna=1Protein/Dairy

PocketsaladStuff half of a 6-inch whole-wheat pita with chopped vegetables (lettuce, carrot, zucchini,cucumbers).Topwithfavoritelow-fatdressing.

Vegetables=multipleservingsPita=1CarbohydrateDressing=1Fat

Stir-fryCook quick brown rice while also stir-frying a bag ofmixed, ready-to-eat vegetables in a littlepeanutoil.TossvegetableswithateaspoonofThaipeanutsaucetospiceuptheflavor.

Vegetables=multipleservings¹⁄3cuprice=1CarbohydrateUsingonlyasmallamountofoilandsauce(1teaspooneach)willcountasabout1fat.

QuicksoupBring to boil 1 quart reduced-sodium chicken broth. Cook any amount of fresh or leftovervegetables (for example, carrots, onions, green beans, mushrooms, rutabagas, tomatoes orzucchini)untilvegetablesaretender.Servewith8whole-wheatcrackersorsliceofwhole-wheattoast.

Vegetables=multipleservingsCrackersortoast=1Carbohydrate

RefreshingfruitsnacksFreezeanyofthefollowingfreshfruit:1cuporabout30grapes,1smallbanana,1½cupshulledstrawberries,1largepeeledandslicedkiwifruit,½cupor2ringspineapple,¾cuppeaches,½cupmango.Servewhenready.Amountsshown=1Fruit

FiestawrapRinsecannedblackbeans instrainer.Movebeans tomicrowave-safedishandmicrowaveuntilhot.Wrapshreddedlettuce,choppedonionandtomato,aspoonfulofbeansandsalsain6-inchwhole-wheattortilla.Vegetables=1serving1tortilla=1Carbohydrate

½cupbeans=1Protein/Dairy≈≈≈≈≈≈≈

Healthycooking

Healthycookingdoesn’tmeanyouhavetobecomeagourmetcheforinvestinspecial cookware. Simply use standard cooking methods to prepare foods inhealthy ways. You can also adapt familiar recipes by substituting otheringredientsforfat,sugarandsalt.

UsethesemethodsThese methods best capture the flavor and retain the nutrients in your foodwithoutaddingtoomuchfatorsalt.

Baking. Besides breads and desserts, you can bake seafood, poultry, leanmeat,andvegetableandfruitpiecesofthesamesize.Placefoodinapanordish(coveredoruncovered)andbake.Youmayneedtobastethefoodwithbroth,low-fatmarinadeorjuicetokeepthefoodfromdryingout.Braising.Braisinginvolvesbrowningthemeatorpoultryfirstinapanontopof the stove, and then slowly cooking it coveredwith a small amount ofliquid,suchaswaterorbroth. Insomerecipes, thecooking liquid isusedafterwardtoformaflavorful,nutrient-richsauce.Grilling and broiling. Both grilling and broiling expose fairly thin pieces offood to direct heat and allow fat to drip away from the food. If you’regrilling outdoors, place smaller items, such as chopped vegetables, in along-handledgrillbasketoronfoiltopreventpiecesfromslippingthroughthe rack. To broil indoors, place food on a broiler rack below a heatelement.Poaching. To poach foods, in a covered pan gently simmer ingredients inwater or a flavorful liquid, such as broth, vinegar or juice, until cookedthrough and tender. For stove-top poaching, choose an appropriate-sizedcoveredpananduseaminimumamountofliquid.Roasting.Roastingusesanoven’sdryheatathightemperaturestocookthefoodonabakingsheetorinaroastingpan.Forpoultry,seafoodandmeat,place a rack inside the roasting pan so that the fat can drip away duringcooking.Sautéing.Sautéingquicklycookssmallorthinpiecesoffood.Ifyouchoosea good-quality nonstick pan, you can cook food without using fat.Depending on the recipe, use low-sodium broth, cooking spray, water orwineinplaceofoilorbutter.

Steaming.Oneofthesimplestcookingtechniquestomasterissteamingfoodin a perforated basket suspended above simmering liquid. If you use aflavorfulliquidoraddherbstothewater,you’llflavorthefoodasitcooks.Stir-frying. Stir-frying quickly cooks small, uniform-sized pieces of foodwhilethey’rerapidlystirredinawokorlargenonstickfryingpan.Youneedonlyasmallamountofoilorcookingsprayforthiscookingmethod.

FindnewwaystoaddflavorInsteadofsaltorbutter,youcanenhancefoodswithavarietyofherbs,spicesandlow-fatcondiments.Becreative.Poachfishinlow-fatbrothorwineandfreshherbs.Topabroiledchickenbreastwithfreshsalsa.Makemeatsmoreflavorfulwithlow-fatmarinadesorspices—bayleaf,chilipowder,drymustard,garlic,ginger,greenpepper,sage,marjoram,onion,oregano,pepperorthyme.Tobringoutthesweetnessinbakedgoods,useabitmorevanilla,cinnamonornutmeg.

≈≈≈≈≈≈≈ADAPTINGRECIPES

IftherecipecallsforButter,Margarine,Shortening,Oil

Trysubstituting»Forsandwiches,substitutetomatoslices,catsupormustard.»Forstove-topcooking,sautéfoodinbrothorsmallamountsofhealthyoillikeolive,canola

orpeanutorusenonstickspray.

»Inmarinades,substitutedilutedfruitjuice,wineorbalsamicvinegar.»Incakesorbars,replacehalfthefatoroilwiththesameamountofapplesauce,prunepuree

orcommercialfatsubstitute.

»Toavoiddense,soggyor flatbakedgoods,don’tsubstituteoil forbutterorshortening,orsubstitutediet,whippedortub-stylemargarineforregularmargarine.

IftherecipecallsforMeat

Trysubstituting

Keep it lean. Insoup,chiliorstir-fry, replacemostof themeatwithbeansorvegetables.Asanentrée,keepittonomorethanthesizeofadeckofcards—loaduponvegetables.

IftherecipecallsforWholemilk(regularorevaporated)

TrysubstitutingFat-freeor1%milk,orevaporatedskimmilk

IftherecipecallsforWholeegg(yolkandwhite)

Trysubstituting¼cupeggsubstituteor2eggwhitesforbreakfastorinbakedgoods

IftherecipecallsforSourcream,Creamcheese

TrysubstitutingFat-free,low-fatorlightvarietiesindips,spreads,saladdressingsandtoppings.Fat-free,low-fatandlightvarietiesdonotworkwellforbaking.

IftherecipecallsforSugar

TrysubstitutingInmostbakedgoods,youcanreducetheamountofsugarbyone-halfwithoutaffectingtextureortaste,butusenolessthan¼cupofsugarforeverycupofflourtokeepitemsmoist.

IftherecipecallsforWhiteflour

TrysubstitutingReplacehalformoreofwhiteflourwithwholegrainpastryorregularflour.

IftherecipecallsforSalt

Trysubstituting»Useherbs(1 tbsp. fresh=1 tsp.dried=¼tsp.powder).Addtowardstheendofcooking

andusesparingly—youcanalwaysaddmore.

»Saltisrequiredwhenbakingyeast-leaveneditems.Otherwiseyoumayreducesaltbyhalfincookiesandbars.Notneededwhenboilingpasta.

≈≈≈≈≈≈≈SAMPLEMENUS

These 1,200-calorie menus give you generous servings of vegetables and fruits, fourservingsofcarbohydrates,andthreeservingseachofprotein/dairyandfats.Ifyourdailycaloriegoalishigher,you’llneedtoadjustthemenusaccordingly.

BreakfastFruityogurtparfait(1cupfat-freeyogurtmixedwith1servingfruit)Lunch

1servingtunaandpastasalad(Combine1canwater-packedtuna,4cupscookedshellpasta,2 cups diced carrots and zucchini, and 4 tablespoons low-calorie mayonnaise— serves 4) 1smallorange

Dinner¹⁄3 12-inch crust cheese pizzaGreensalad (2 cups lettuce with ½ cup sliced tomatoes, redonionsandmushrooms)2tablespoonsfat-freesaladdressing

Snack1smallapple,slicedIncludeacalorie-freebeveragewitheachmeal.

BreakfastOmelet (Mix ½ cup egg substitute with ½ cup diced onions, tomatoes, green peppers andmushrooms.Cookuntilset.)1slicewhole-graintoast1teaspoontransfat-freemargarine1mediumorange

LunchHummuspita (Mash¹⁄3cupgarbanzoswith1 teaspoonextra-virginoliveoil.Addgarlic,cumin,lemonandparsleytotaste.Placeinwhole-grainpita.)Cucumberandtomatosalad(Mix1cupslicedcucumberand8cherrytomatoes,halved.Addherb-flavoredvinegar.)1cupgrapes

Dinner3ouncesgrilledperchorother fish½cupcooked lemon-peppered,whole-grainpasta 2⁄3cupgreenbeans1cupberries

Snack9largeolivesIncludeacalorie-freebeveragewitheachmeal.

Chapter17StickingtothedietwheneatingoutEatingoutisconvenient,efficient,sometimesessential—andlet’sfaceit,fun.It’salsoassociatedwithweightgain.Butbyadoptingafewhealthyhabits,youcanenjoyeatingoutwithoutpackingonextrapounds.

Youcaneatawayfromhomewithoutsabotagingyourweight-lossplan.Youjustneedtobemenu-savvyaboutmakingdecisions.Youalsoneedtobemindfuloftwocommondining-outchallenges:theurgetoordermorefoodthanyouneedandtheimpulsetoeateverybitoffoodonyourplate—evenwhentheportionsizesarewaytoolargeforonemeal.

ManeuveringthemenuWhenorderingfoodatarestaurant,doyouknowwhichitemsmaybeloadedwithfatandcalories?Unlikewhenyou’re grocery shopping, the foods in a restaurant may not havenutritionlabelslistingtheirfatandcaloriecontent.Hidden calories refer to the extra calories in many dishes that come fromingredients you may be unaware of. That’s why they’re such a problem forpeoplegrapplingwithweightcontrol.Ingredientsoftenareaddedtoenhancetheflavor, color or texture of food — for example, seasonings, sauces, cheesytoppingsordressings.Andsometimesthey’repartoftheprocessusedtopreparethedish—forexample,oilorbutterforcooking.Thesecaloriesaddup.Usethesetipstosteerclearofhiddenfatandcaloriesinrestaurantfood:

Appetizers.Ifyou’rehavinganappetizer,chooseonethatcontainsprimarilyvegetables, fruit or fish. Tomato juice, fresh fruit compote and shrimpcocktail servedwith lemonarehealthyappetizers.Avoid friedorbreadedappetizers,whicharegenerallyhighincalories.Soup. The best choices are broth-based or tomato-based soups. Creamedsoups,chowdersandpuréedsoupscancontainheavycreamoreggyolks.Bread.Muffins,garlic toastandcroissantshavemorefatandcalories thando whole-grain bread, breadsticks and crackers. Skip the temptation byaskingtheservernottobringthebreadbasket.Salad.Yourbestchoiceisalettuceorspinachsaladwithalow-fatdressingon the side. Limit all of the high-calorie add-ons, such as cheese andcroutons.

Chef salad and taco salad are usually high in fat and calories because of themeat,cheeseandotherextras—suchasthetacosalad’sdeep-friedshell.

Sidedish.Choose steamed vegetables, rice, fresh fruits, a baked potato orboilednewpotatoesinsteadofhighercalorieoptions,suchasfrenchfries,potatochipsandmayonnaise-basedsalads.

Entrees.Youmaywant to skippastadisheswithmeatorcheeseordisheswithcreamysauces.Thenamesofcertaindishesindicatethatthey’rehighin fat, such as prime rib, veal parmigiana, stuffed shrimp, fried chicken,friedriceandfettuccineAlfredo.Manyothercookingtermsalsogiveyouabasicideaofafood’snutritionalmakeup.Dessert.Finishyourmainmealbeforeorderingdessert.Bythetimeyou’redone, you may not even want dessert. If you do order dessert, considersplitting it with one of your companions. Some healthy dessert optionsincludefreshfruit,sorbetorsherbet.

≈≈≈≈≈≈≈CLUESONTHEMENU

Avoidtheseterms:AlakingAugratinBastedBreadedBroastedButteredCreamedFricasseedFriedHollandaisesauceSautéedorstir-friedinheavyoil

Lookfortheseterms:BakedBroiled,withoutaddedbutterGrilledPoachedRoastedSautéedorstir-friedinasmallamountofoil,brothorwaterSteamed

WATERANYONE?Soft drinks and alcohol-containing beverages can quickly add calories to any restaurantexperience.Focusonno-orlow-caloriedrinkoptions.

≈≈≈≈≈≈≈

AssessingthesaladbarWhendiningout,youmaythinkthateatingatthesaladbarisahealthyalternativetoorderingfromthemenu.Butunlessyoumakecarefulchoices,youcouldendupwithaplatefilledwithcaloriesandfat.Beforeyouorder,walkthroughthesaladbartoseeifithasingredientsyouliketomakeatastyyethealthysalad.Somesaladbarslookmorelikeadelicatessen,withalotofrich,high-fatoptions.Rememberthatjustbecauseafoodislocatedinthesaladbardoesn’tmeanthatit’shealthy.

Gogreen.Lettuceor freshspinach isgenerally thefoundationofahealthysalad.Dothegreenslookfreshandplentiful?Surveythefreshfruitsandvegetables.Inadditiontogreens,youwanttopileonfreshvegetablesandfruits,suchastomatoes,mushrooms,carrots,broccoli,cauliflower,cucumbers,beets,radishes,bellpeppers,pineapple,cantaloupe,watermelon, grapes and strawberries. Is there a good offering of theseitems?Acknowledgetheextras.Manypeoplegowrongatsaladbarsbyincludingtoomany high-fat ingredients. These include items such as cheese, choppedeggs,baconbitsandbutterycroutons,orothertypesofsaladssuchaspastasaladorpotatosalad.Whenyougothroughthesaladbar,takeonlyverysmallamountsoftheseitemsoravoidthemaltogether.Don’tforgetthedressings.Lookforfat-freeorlow-fat,low-caloriedressings,such as low-fat Italian or reduced-calorie French. Other options includevinegars. You can also add flavor to your salad with herbs and peppers.Checktoseeifanyseasoningsareavailable.

≈≈≈≈≈≈≈YOURGUIDETOHEALTHYETHNICCUISINE

Thesesuggestionswillhelpyousavortheexotic,whilekeepingcalories, fat,cholesterolandsodiumundercontrol.

Chinese√Look for:Stir-fried (ask to have it prepared in little or nooil) or steameddisheswith lots ofvegetables,steamedrice,poachedfish,andhotandsoursoups.×Avoid:Fattyspareribs,friedwontons,eggrolls,shrimptoastandfriedrice.Tolimitsodium,ask

that your food be prepared without salt ormonosodium glutamate (MSG). Request soy sauce(highinsodium)andothersaucesontheside.

French√Lookfor:Steamedshellfish,roastedpoultry,saladwithdressingontheside,andsauceswithawineortomatobase,suchasbordelaiseoràlaProvençal.× Avoid: French onion soup (high in sodium; high in fat if it has cheese), high-fat sauces(béchamel,hollandaiseandbéarnaise),croissantsandpâte.

Greek√Lookfor:Plaki(fishcookedwithtomatoes,onionsandgarlic),chickenkebabs(chickenbroiledonaspitwithtomatoes,onionsandpeppers),oraGreeksalad.×Avoid:Disheswith largeamountsofbutteroroil,suchasbabaghanouj (eggplantappetizer)and baklava (dessertmadewith phyllo dough, butter, nuts and honey). To limit sodium, avoidolives,anchoviesandfetacheese.

Italian√Lookfor:Marinara(tomatoeswithgarlicandonions),Marsala(basedinwine),clamsauceandpasta primavera with fresh vegetables and a small amount of oil. Simply prepared fish andchickendishesalsoaregoodchoices.×Avoid:Pastastuffedwithcheeseor fattymeatanddisheswithcreamorbuttersauces.Vealscaloppineandparmigiana(cookedwithParmesancheese)containaddedfat.

Japanese√Lookfor:Steamedrice,sobaorudonnoodles,yakisoba(stir-friednoodles),yakitori (chickenteriyaki),shumai(steameddumplings),tofu,sukiyaki,kayakugohan(vegetablesandrice).×Avoid: Shrimp or vegetable tempura, chicken katsu, tonkatsu (fried pork), shrimp agemono,friedtofu(beancurd).

Mexican√Lookfor:Grilledfish,shrimpandchickenwithsalsamadeoftomato,chiliesandonion.Ordercorntortillas(they’relowerinfatandcaloriesthanareflourtortillas)aslongastheyaren’tdeep-fried.Forasidedish,orderriceorbeans(black,pinto,refried).Makesureyoursidedishesaren’tcookedwithfatorlard—askyourserveraboutthis.×Avoid:Disheswithlargeamountsofcheese,sourcreamandguacamole.Chipsalsocanaddalotoffatandcalories.

Chapter18BurningevenmorecaloriesIfyouwanttoburncalories,move.Ifyouwanttoburnevenmorecalories,movemore.It’sprettymuchthatsimple.Chapter9touchedonsomeofthebasicsofburningcaloriesthroughincreasedphysicalactivity.Here,wegointoalittlemoredepth.

Thecoolthingaboutburningcaloriesisthatthepossibilitiesarealmostendless.Youdon’tevenhavetosweat.Youcango long—as induration—butwith lowintensity, justmovinga lotthroughouttheday.Orifabitofperspirationdoesn’tturnyouoff,youcanburnalotofcalorieswithshort,high-intensityactivity—ifyoucanhandleit.A balanced program includes aerobic activities to help burn calories, andstrength training,corestabilityexercisesandstretching tomakeyouractivitiessafeandmoreeffective.Be flexible in your planning. Create a routine that fits your schedule andinterests. Maybe you can walk for an hour on most days and do strengthexercisesfor20minutesthreetimesaweek.Dowhatworksforyou.Once you’re in the habit, exercising regularlywill feel comfortable.Youmaylookforwardtothebreakfromotherobligations.Andremember,youdon’thavetodoyourdailyexercisesallatonetime.Schedule time for rest in your routine. Your body needs to recover betweenexercisesessions.Alternatebetweenlow-intensityandhigherintensityexercisefromdaytoday.

≈≈≈≈≈≈≈KEYPOINTS

Whether you gowith low-intensity physical activity or full-blown exercise, remember these keypoints:

Startwithactivitiesthatmatchyourcurrentfitnesslevelandbuildatareasonablepacetoahigherlevel.Inbuildingup,firstincreasethefrequencyofyourexercise(numberofdaysaweek),thenas you become more fit, the duration (length of each activity session), and finally theintensity(howhardyou’reworking).Makeitfun,oryouwon’tstickwithyourprogram.Keep activity in balance with the rest of your life (but make it an important part of thatbalance).

≈≈≈≈≈≈≈Thefollowingpagesgiveyoualittlemoredepthonaerobics,strengthtraining,coretrainingandstretching.

Aerobics

Aerobicmeans “with oxygen.”Aerobic activities are done at an intensity thatyoucankeepupforamoderatelylongtimewithoutgettingwinded.Thisallowsyoutoburnalotofcalories,helpingwithweightloss.Includethreeelementsinyouraerobicworkout:

Warm-up.Beforeeachsession,warmupforfiveto10minutestograduallyrevupyourcardiovascularsystemandincreasebloodflowtoyourmuscles.Try a low-intensity version of your planned activity. For example, if youplantowalk,warmupbywalkingslowly.Thenstretch.Conditioning.Doyouraerobicactivity.Cool-down. After each session, cool down for five to 10 minutes. Stretchyour calf muscles, upper thighs, hamstrings, lower back and chest. Thisafter-workout stretch allows your heart rate and muscles to return tonormal.

≈≈≈≈≈≈≈GETTINGSTARTEDWITHWALKING

Asimplewalkingprogram,suchastheexamplebelow,maybethebestaerobicactivity tostartwith,especially ifyouhaven’tbeenparticularlyactive.Startwithslow,shortwalksandgraduallyincreaseyourfrequency,timeandintensity.Onceyoucanwalkadistancewithoutmuchstrain, youcanvary the intensitybywalkinghills,increasingyourpaceorswingingyourarmsmore.Yourultimategoalistobeactiveaboutanhouraday.Adapt thisprogram tosuit yourneeds. If it’s tooeasy,pick it upabit. If it’s toohard,backoff.Varietymayhelp—picktwodaysoutoftheweekforlongerwalks,andhavetherestbeshorter.Ifyoucan’tstartoutwalking15minutes,startwithwhatyoucandoandworkup.

≈≈≈≈≈≈≈SPEEDCALORIEBURNWITHHIGHERINTENSITY

Ifyou’reinterestedinburningevenmorecalories,andarephysicallycapableoftheeffort,higherintensityexercisemayhelp.Whenyouexercise,theincreaseinactivitybooststhenumberofcaloriesyouburn,notjustduringthe activity but for awhile afterward aswell.With low-intensity activities, the afterburn tails offfairlyquickly.Butwithhigherintensityactivities,theafterburnislonger.Intervalsareoneexampleofahigherintensityactivity.Theyinvolverepeatedburstsofrelativelyintense activity separated by short recovery periods, such as cycling fairly hard for severalminutes,thenpedalingcasuallyforaminuteortwotorecover,andrepeatingthatseveraltimes.Intervals can also be part of a walking program, by walking fast for a while, then slower, andrepeating.Afterburn also can be extended without throwing in the short bursts, simply by increasing theintensityofactivity.Forexample,youcouldwalkmorebrisklythroughoutyournormalwalk.Attemptintenseactivityonlyafteryou’vebuiltafoundationoffitnessthroughlessintenseactivity(remember,—frequencyfirst,thenduration,thenintensity).Andcheckwithyourdoctorifyou’reuncertainaboutyourhealth.

WARNINGSIGNS:WHENTOSTOP

Moderate activity should cause you to breathe faster and feel like you’re working. But if youexperienceanyofthesesignsorsymptomsduringexercise,stopimmediatelyandseekmedicalattention:

»Chestpainortightness»Dizzinessorfaintness»Paininanarmoryourjaw

»Severeshortnessofbreath»Excessivefatigue»Burstsofveryrapidorslowheartrate»Anirregularheartbeat»Severejointormusclepain»Jointswelling

≈≈≈≈≈≈≈Strengthtraining

Strength training,also referred toas resistance trainingorweightlifting,buildsthestrengthandenduranceofyourmuscles.Strengthtrainingreducesbodyfatandincreasesleanmusclemass.Increased lean muscle mass will provide you with a bigger “engine” to burncalories. Because muscle tissue burns more calories than does fat tissue, themoremusclemassyouhave,themorecaloriesyouburn,evenatrest.Strength training involves working your muscles against some form ofresistance.Strengthtrainingistypicallydonewithfreeweights,weightmachinesorresistancebands.Youcanalsoexerciseusingtheweightofyourownbodyastheresistancewithexercisessuchaspush-ups,lungesandstandingsquats.Regardlessofthemethodyouchoose,beginstrengthtrainingslowly.Ifyoustartwithtoomuchresistanceortoomanyrepetitions,youmaydamagemusclesandjoints.Asinglesetof12repetitions(reps)canbuildmusclejustaseffectivelyasdoingmultiplesets.Startwithaweightyoucanliftcomfortablyeighttimesandbuildupto12repetitions.Theweightshouldbeheavyenoughsothatthelastthreetofourrepetitionsaredifficulttocomplete.Afteryoucaneasilydo12repetitions,increasetheweightbyupto10percent.Before each session, take a five-to 10-minutewalk towarmup yourmuscles.Youcanworkyourwholebodyduringeachsession,oryoucanfocusonyourupperbodyduringonesessionandyour lowerbodyduring thenext.Toallowtime foryourmuscles to recover, takeat leastonedayoffbeforeworking thesamemusclegroupagain.Ifyou’renewtostrengthtraining,considerfindingacertifiedprofessional,often

foundat fitnesscenters, to teachyou theproper technique.Or look foraclassofferedthroughacommunityeducationprogram.Herearestrength-trainingguidelines:

Complete allmovements slowly andwith control. If you’re unable tomaintaingoodform,decreasetheweightornumberofreps.Breathenormallyandfreely,exhalingasyouliftaweightandinhalingasyoulowerit.

Stopifyoufeelpain.

Stretchyourmusclesbeforeandafterworkingout.Whenstretchingbeforehand,warmupfirst.Workatanintensitythatyoufeelissomewhathard.Youshouldfeelastrain(notpain).Listen to your body. Mild muscle soreness for a few days after startingstrength training is normal, but sharp pain and sore or swollen joints canmeanyou’veoverdoneit.Be consistent. Three workouts a week, typically lasting 20 to 30 minuteseach,willbuildmuscle.Twowillmaintainstrength.

≈≈≈≈≈≈≈CORESTABILITY

Your core — the area around your trunk and pelvis — is where all movement in your bodyoriginates.It’salsowhereyourcenterofgravityislocated.Astrongcoreprovidesamorestableplatformformovementandhelpsyouwithotherphysicalactivities.Whenyouhavegoodcorestability, themuscles in yourpelvis, lowerback,hipsandabdomenwork inharmonyandprovidesupport toyourspine.Aweakcorecanmakeyoususceptible topoorposture,lowerbackpainandmuscleinjuries.Core strengthening requires the regular and proper exercise of your body’s core muscles.Abdominalcrunchesarea formofcoreexercise.Youcanhave fundoingsomecoreexercisesusingafitnessball.Balancingontheseoversized,inflatedballsrequiresthatyoufocusonusingyourcoremusclesforsupport.Do core exercises at least three times aweek. Breathe steadily and slowly, and take a breakwhenyouneedone.Foroptimalresults,gethelpfromatrainedprofessionalwhenyoubegin—bodypositionandalignmentarecrucialwhenperformingcore-strengtheningexercises.

≈≈≈≈≈≈≈Stretchingandflexibility

Most aerobic and strength training programs cause your muscles to tighten.Stretchingcanincreaseflexibilityandrangeofmotion,helpingyouinyourday-to-dayactivitiesand in theothercomponentsofyourexerciseprogram.Whenstretching:

Targetmajormusclegroups.Focusonyour calves, thighs,hips, lowerback,neckandshoulders.Alsostretchmusclesandjointsthatyouroutinelyuseatworkorplay.Warmup first. Stretchingmuscleswhen they’re cold increases your risk ofinjury, including pulled muscles. Warm up by walking while gentlypumping your arms, or do a favorite exercise at low intensity for fiveminutes.Ifyouonlyhavetimetostretchonce,doitafteryouexercise—whenyourmusclesarewarm.Holdeachstretchforatleast30seconds.Ittakestimetolengthentissuessafely.Hold your stretches for up to 60 seconds for a really tight muscle orproblemarea.Then repeat the stretch on the other side. Formostmusclegroups,asinglestretchisusuallysufficient.Don’tbounce.Bouncingasyoustretchcancausesmalltearsinthemuscle.Thesetearsleavescartissueasthemuscleheals,whichtightensthemuscleevenfurther—makingyoulessflexibleandmorepronetopain.Focusonapain-freestretch.Expecttofeeltensionwhileyou’restretching.Ifit hurts, you’ve gone too far. Back off to the pointwhere you don’t feelpain,thenholdthestretch.Relaxandbreathefreely.Don’tholdyourbreath.

Asageneralrule,stretchwheneveryouexercise.Ifyou’reparticularlytight,youmightwanttostretcheverydayoreventwiceaday.You may want to sign up for a class on yoga or tai chi, which can promoteflexibility.Plus,youmaystickwithaprogrambetterifyou’reinaclass.

≈≈≈≈≈≈≈CALORIESBURNEDIN1HOUR

Calorie expenditure for a variety of activities varies widely depending on the type of exercise,intensity levelandindividual. Ifyouweigh lessthan160pounds,yourcaloriesburnedwouldbesomewhat less thanshown,and ifyouweighmore than240pounds,caloriesburnedwouldbesomewhatmore.

BasedonAinsworthBE,etal.,Medicine&ScienceinSports&Exercise,2000

ActionGuidetoweight-lossbarriersLong-term success with a weight program sometimes follows a bumpy, uneven path. Manyobstacles can keep you from achieving a more healthy weight. Learning to identify potentialroadblocksandconfrontpersonal temptations isan importantpartofbeingsuccessful in losingweight. Tomake it past the rough spots, it’s important to have strategies ready to guide yourresponseasproblemsarise.Thiseasy-to-useactionguideidentifiescommonweight-lossbarriersandpracticalstrategiesforovercomingthem.Ifyoufindastrategythathelpsyou,includeitwithyourweight-lossprogram.Thebarriersaregroupedintothreecategories:nutrition,physicalactivityandbehaviors.Toloseweight — and to maintain that weight loss — it’s important that you address all of thesecomponents.

»Nutritionobstacle

Idon'thavetimetomakehealthymeals.

Having too little time to cook is a common obstacle for many people to eathealthy.At thesame time,preparingyourownmeals isakeyfactor inweightcontrol.Evenwhenmealpreparationsarerushed,it’spossibletofindwaystoeathealthier.Tasty,nutritiousmealsdon’trequirealotofcookingtime,buttheydorequirethatyouplanahead.

»Strategies

Herearetipstohelpyoueatwellonabusyschedule.

Planaweek’sworthofmealsatatime.Makeadetailedgrocerylisttoeliminatelast-minutetripstothegrocerystore.Devote time on the weekend to preparingmeals for the coming week. Considermakingseveralmealsandfreezingtheminmeal-sizebatches.Remember thathealthymealsdon’thavetobecomplicated.Servea freshsaladwith fat-freedressing,awhole-grainrollandapieceoffruit.Keepstapleingredientsonhandformakingbasicmeals.Forexample,youcanquicklymixtogetherrice,beansandspicesforaTex-Mexcasserole.Havefamilymembershelpinthekitchen.Splitupthetaskstosavetime.Ondayswhenyoudon’thavetimetomakeahealthymeal,stopatadeliorgrocerystoreandpurchaseahealthysandwich,souporpreparedentreethat’slowincaloriesandlowinfat.

»Nutritionobstacle

Idon'tliketocook

Not interested in becoming a gourmet chef? No problem. Many people arereluctant to change their diets because theyworry that a healthier eating planmeans spending toomanyhours in thekitchenor strugglingwith complicatedrecipes. Healthy eating doesn’t require advanced cooking skills, and manyhealthymealscanbemadewithminimaltimeandeffort.

»Strategies

Ifyoudon’tenjoycooking,herearesuggestionstohelpwithoutalotofculinaryeffort.

Purchaseacookbook thatoffersquickandeasyhealthymeals,orcheckoneoutatyourlocallibrary.Baseyourmealsonfreshfruitsandvegetables,noneofwhichtakesmuchpreparationorcookingtime.Try out a variety of cooking techniques. You might not like baking, but microwaving orgrillingmaybeyourthing.Be creative. Use shortcuts such as prepackaged salad greens or raw vegetables, orprecookedleanmeats.Eatoutororderin.It’sOKtoeatatarestaurant,orderindinnerorbuysomethingreadytoeatonyourwayhomeaslongasyouchooseitemsthatarehealthyandyoueatmoderateportions.

»Nutritionobstacle

Idon’tlikevegetablesandfruits.

Some people find vegetables and fruits boring. Common opinions hold thatvegetablesandfruitsdon’thavemuchflavororthattheyalltastethesame.Nottrue!Vegetablesandfruitsaretasty—youjusthavetoknowwhichkindsyoupreferandhowtoprepare them.Muchofwhatyoueat isconditioned—overtime,you’ve learned to like it.Youstill can learn toenjoynewfoods, suchasvegetablesandfruits.

»Strategies

Youcanexperimentwithvegetablesandfruits.Herearesomesuggestions.

Keepinmindthatyoudon’tneedtolikeallvarietiesofvegetablesandfruits,justsomeofthem.Insteadof the familiarapples,grapesandoranges,buy fresh fruits that youhaven’t triedbefore.Howaboutkiwis,mangoes,papayas,Bingcherriesandapricots?Tryusingmorevegetablesandfruitsinotherfoodsandrecipes:Addvegetablestooneofyour favorite soups, replace some of the hamburger in casseroles with vegetables, addpeppersandonionstoyourpizza,includefreshfruitwithyourmorningcereal,mixfruitwithyogurtorcottagecheese.Try differentways of preparation. For example, grill pineapple or fruit kebabs.Make fruitsmoothieswithblueberriesandlow-fatyogurt.If you don’t care for raw vegetables, lightly cook them and see if you prefer the softertexture.Sprinklethemwithherbsforflavor.

»Nutritionobstacle

Healthyfoods,suchasfreshproduceandfish,areexpensive.Ican’taffordthem.

Althoughfreshproduceandfishcanbeexpensive,youroverallgrocerybillmay

actuallybelessbecauseyou’reeatinglessofotherfoods,suchaschips,cookiesandicecream.Theseprocessedfoodscanalsobecostly.Plus,youmayfindthatyou’reeatingmoremealsathomeandfewerinrestaurants—this,too,cansavemoney.

»Strategies

Herearesuggestionstopreventthecaloriesinfoodyoubuyfromaddingupatthegrocerystore.

Areportindicatesthat,withsmartplanning,it’spossibletoobtainyourrecommendeddailyservingsoffruitsandvegetablesataverylimitedprice.Checkyouroptionsatthegrocerystoreandwatchforspecials.Buygrainssuchasoatmealandbrownriceinbulk.Foodco-opsareoftengoodatofferingfoodsinbulk.Visitfarmersmarketsforsummertimedeals.Youcanusuallypickupthefreshestproduceatthelowestprices.Considergrowingsomeofyourownproduce.It’snotashardasyouthink.Ifyoudon’thaveroomforagarden,youcangrowitemssuchastomatoesandpeppersinoutdoorpots.Eatsimplemealssometimes.Apeanutbuttersandwichmadewithwholewheatbreadorabowlofsoupandafewpiecesoffruitdon’tcostmuch.

»Nutritionobstacle

My family doesn’t like to try new foods, and it’s too much work to make two differentmeals.

Familysupportisimportantwhenyou’retryingtoloseweight,butdon’tletyourfamily stop you from trying something new or exploring different ways ofpreparingfavoritefoods.Whenyourfamilyseesyouenjoyingameal,yourgoodhabitsmayeventuallyruboffonthem,too.Peopleunderestimatetheirabilitytochangetheirtastes.Forexample,whenpeoplefirsttryskimorlow-fatmilk,theyoftensaythatittasteslikewater.Butaftertheystickwithitforawhile,mostofthesesamepeoplesaythatwholemilktastestoorich.

»Strategies

Herearechangesthatmayhelpbothyouandyourfamilytoenjoytastesincommonandgetonthesamehealthytrack.

Takeitslow.Don’ttrytooverhaulyourfamily’sdietovernight.Makeafewsmallchangesatatime.Eventually,thesesmallchangesaddup,andsoonyou’llallbefollowingahealthiereatingplan.Offerafavoritedishthat’spreparedusingadifferentcookingmethod.Forexample,instead

offryingporkchopsorchickenbreasts,bakeorgrillthem.Involve your family in meal planning. Ask family members what they’d like to try that’sdifferentandhealthy.Iftheycanchoose,theymightbemorewillingtoexperiment.Keepmorefruitsandvegetablesinthehouse,andkeepfruitinalocationwhereit’svisible.Whenlookingforasnack,makeiteasytograbbananas,pearsorgrapes.

»Nutritionobstacle

Ican’tresistcertainfoods,suchaschocolateandcandy.

Toachieveagoal,youhavetobeflexible.Asyouprepareahealthy-eatingplan,ask yourself how to fit occasional sweets or junk food intothe plan withoutdestroying your overallweight goal. Instead of avoiding these kinds of foods,giveyourselfpermissiontoeatthemonoccasionandinmoderation.Ifyoutrytoavoid these foods completely, you’ll feel deprivedwhen you can’t have them,whichleadstodisillusionmentandtobingeeating.

»Strategies

Here are suggestions thatmay help you incorporate favorite unhealthy foods into yourhealthyeatingplan.

Planaheadfortheeventsoccurringduringtheweekthatputyouaroundsweetsandjunkfood.Inappropriatesituations—suchasgoingouttodinnerwithfriends—enjoysomeofyourfavoritefoodsinmoderateportions.Knowthatonceyou’vesampleda favorite food,youmaycravemore.So it’s important todetermineinadvancehowmuchyou’lleatandsticktothatportion.Eathealthyfoodsbeforehandsothatwhenitcomestimetoenjoyafavoritesweetorjunkfood,youwon’tbeashungryandwilleatless.Don’tkeepchocolateor junk foodathome. Ifyougetanurge toeatsuch foods,butyouhavetogooutandbuythemfirst,theurgemightpass.Ifyoudobuychocolateorjunkfood,buyitinsmallamounts,suchassingleservings

»Nutritionobstacle

Itravelalot,andIoftenhavetoeatatairports,hotelsorevents.

It can be more difficult to eat healthy when traveling, but it’s certainly notimpossible.Youcanfindhealthychoiceswhenyou’reawayfromhome.Partofthesolutionmaybeyourmindset.Avoidrationalizationssuchas,“I’mtraveling,soI’llhavetoeatwhateverisavailable.”

»Strategies

Eatingwellontheroadoftenrequiresalittleplanningbeforeyoutravel.

Ifyoutravelbycar,packacoolerwithhealthyfoods,suchassandwiches,yogurt,fruitandrawvegetables.Ifyoutravelbyplane,packsnackssuchasnutsandfruitinyourcarry-onbag.Askemployeesathotelsorconferencesaboutlocalrestaurantsthathavehealthyfoodsontheirmenus,or thatoffergrilledorbroiled foods inaddition to fried foods.Youmightalsoaskifthere’sagrocerystorenearbywhereyoucanpurchasefruitandeasy-to-fixitems.Atbusinessevents,useportioncontrol.Allowyourselfsmallservingsofsomehighercaloriefoodssothatyoudon’tfeeldeprived,buteatlargerservingsoflowercaloriefoods.Focusyourmindonhoweatinghealthywillgiveyouthestrengthandenergyyou’llneedforyourtrip.

»Nutritionobstacle

SinceI’mnothungryinthemorning,Ioftenskipbreakfast.

Breakfastisanimportantmeal.Researchsuggeststhatpeoplewhoeatbreakfastreach their dietary goals and manage their weight better than do people whodon’teatbreakfast.Evenifyou’renothungry,trytoeatalittlesomethinginthemorning.Justasyourbodybecameaccustomedtonoteatingbreakfast,itcangetused to eating it again.A good breakfast also helps keep you from becomingravenouslyhungrylaterintheday,soyouwon’teatasmuch.

»Strategies

Toeatagoodbreakfast,evenifyou’renothungry,trythesetips

Changegradually.Havebreakfastontwomorningsatfirst,andthreemorningsalittlelater.Youreventualgoalistoeatbreakfasteveryday.Iftimeisanissue,dosomepreparationtheeveningbefore.Placeaboxofcereal,abowlandaspoononthetable.Orhaveabreakfastshakereadythatcomesinacanorthatyoumixyourself.Keeponhandfoodthatyoucancarrywithyoutoeat inthecar,onthetrainorbus,oratwork.Convenienton-the-gofoodsincludeapples,bananas,whole-grainbagelsandlow-fatyogurtinsingle-servingcontainers.Ifyoudon’tliketraditionalbreakfastfoods,fixabreakfastsandwich.

»Nutritionobstacle

I’m not good atmenu planning. I never have the right ingredients around the house tomakeahealthymeal.

It always helps if you plan ahead, but you can wing it and still eat well.Rememberthathealthyeatingdoesn’thavetobecomplicatedorinvolvehard-to-

find ingredients.When you go to the grocery store, stock up on some of thebasics. If you have on hand foods and ingredients such as the ones suggestedbelow,you’llbeabletoprepareagoodmeal.

»Strategies

Hereareexamplesofgoodfoodsandingredientstoalwayshaveonhand.

Plentyoffruitsandvegetables,includingcannedtomatoproductsandvegetablesoupsandbroth.Lentilsandbeanssuchasblackbeans,kidneybeansandgarbanzos.Low-fatorfat-freemilk,low-fatorfat-freecottagecheese,andreduced-fatcheeses.Kitchenstaples thatyouknowyou’ll frequentlyuse,suchassaltandpepper.Addtoyourweeklyshoppinglistsfreshproduce,meat,dairyandbakerygoods.Skinlesschickenand turkey,unbreaded fish,extra-leangroundbeef,and roundor sirloinbeefcuts.Cookingspray,oliveoilandtransfat-freemargarine.Condiments, seasonings and spreads such as low-fat or fat-free salad dressings, herbs,spices,flavoredvinegars,hummusandsalsa.Whole-grainbread,bagelsandpitabread, low-fat tortillas,oatmeal,brownandwhite rice,whole-grainpasta,andwhole-graincerealsthataren’tpre-sweetened.

»Physicalactivityobstacle

Idon'thavetimetoexercise.

Muchaswithmealtimes,timeforexerciseisacommonobstacle.Withcreativityandplanning,youcanovercomethisobstacle.Perhapsyouhavemoretimethanyourealize.Forexample,theaverageAmericanwatchesfourhoursoftelevisioneachday.AddtothatthetimeyoumayspendsurfingtheWeborgoingonminorerrands in the car, and there’s bound to be extra time for physical activity. Inmostcases,timereallyisn’ttheissue,ratherit’samatterofpriorities.Tobecomemorephysicallyactive,itmaybethatyouneedtogiveupanotherhabit.

»Strategies

If you can’t find at least 30 minutes during your day to exercise, look for 10-minutewindows.Exercisingfor10minutesthreetimesadayisbeneficial,too.Herearestrategiesyoumighttry.

Walkfor10minutesoveryourlunchhour,orgetupafewminutesearlierinthemorningandgoforashortwalk.Takethestairsinsteadoftheelevator,atleastforafewfloors.

Takeregularactivitybreaks.Getupfromyourdesktostretchandwalkaround.Instead of always looking for the shortcut from one destination to another, look foropportunitiestowalkandgetmorephysicalactivityinyourday.Developaroutinethatyoucandoathome.Whilewatchingyourfavoritetelevisionprogramorreading,walkonatreadmill,rideastationarybicycleoruseanellipticalmachine.Usethecommunitypooltoswimlapsordowaterworkouts.Scheduletimewithafriendtodophysicalactivitiestogetheronaregularbasis.Whileyourchildisatsoccerpracticeortakingpianolessons,goforawalkorjog

»Physicalactivityobstacle

I'mtootiredtoexercise.

Maybe that’s becauseyou’re not exercising enough.Manypeople find they’relesstiredoncethey’reinvolvedwitharegularexerciseprogram.That’sbecauseregular physical activity gives you more energy and because fatigue is moreoftenmental than it is physical. If you’re fatigued due to stress, exercise is agreatstressreliever.

»Strategies

Toincorporatemorephysicalactivityintoyourday,trythesetips.

Beginwithjustfiveto10minutesofactivity.Keepinmindthatalittleactivityisbetterthannone.Andonceyoustart, chancesare you’ll keepgoing for the full 10minutes— if notlonger.Exerciseinthemorning.Thiswillgiveyoumoreenergythroughouttheday.When you get home fromwork, don’t sit down to watch television or use the computer.Instead,putonyourwalkingshoesassoonasyouarrivehomeandgoforawalk.Keepmotivationalmessageswhereyouneedthemtoremindyouofyourgoal.

»Physicalactivityobstacle

Idon'tliketoexercise.

Peoplewhodon’tliketoexercisegenerallyviewphysicalactivityaspainfulorboring. It doesn’t have to be either. From among themany forms of physicalactivity, you’re bound to find something enjoyable. You need to experiment.Findsomethingthatpiquesyourinterestandtryitout.

»Strategies

Herearethingsyoucandotohelpmakeexercisemoreenjoyable.

Trynottofocusonexerciseonly.Thinkofenjoyablethingstodoinwhichyou’rephysicallyactive,suchasworkinginyourflowergardenorhelpingafriendwithabuildingproject.Howyouframephysicalactivityinyourmindcanmakeabigdifference.Take advantage of introductory classes or exercise videos to learn basic skills andtechniques.Mix things up.Don’t feel tied to one activity, such aswalking.Onoccasion, try biking orswimminginstead.seeAddingActivitiestoyourDayandChapter18.Listentomusicwhileyouexercise.Upbeatmusiccanrevyouupandmakeyourworkoutseemeasier.Itcanalsomakethetimepassmorequickly.Focusonthebenefitsofactivityinsteadoftheactivityitself.Thinkofyourworkouttimeaspersonal time for you. Reflect on your goals and remind yourself how good it’ll feel toachievethem.Exercisewithafriendorinagroup.Thatway,youcansocializewhileyouexercise,whichmaymakethetimegofasterandthetaskseemlessboringorpainful.

»Physicalactivityobstacle

I’mtoooldtoexercise.Imighthurtmyself.

You’renevertoooldoroutofshapetobephysicallyactive,andit’snevertoolate to start. Moderate physical activity can help you achieve or maintain ahealthyweight.Moderate physical activity can also help delay age-associatedillnessesandconditionssuchasheartdisease,highbloodpressure,diabetesandboneloss.

»Strategies

If you haven’t been active, it’s important to see your doctor before starting exercise,especially if you have some health concerns. Once your doctor gives the OK, here aresuggestionsforgettingstarted.

Start slowly and give your body a chance to get used to increased activity.Once you’reaccustomedtothechange,graduallyincreaseyouractivitylevel.Walking is a good starter exercise. Other options include a stationary bike with noresistanceorwaterexercise.Considerlight-resistanceexercises,suchastheuseofelasticbands,forstrengthtraining.Studies indicate that even people in their 80s can double their strength at this level ofexercise.Do things you enjoy. Activities such as dancing and gardening can provide effectiveworkouts.Stretch.Staying flexible is key to improving ormaintaining a full range ofmotion in yourjointsandmuscles.It’sbesttodostretchingexercisesafterabriefwarm-upperiodoflightactivity.Muscle soreness after exercise is common, especially if it’s a new activity. Pain duringexercisesendsadifferent signal andmay require you to stop.Formoreonexercise redflags,seeWarningSigns.

»Physicalactivityobstacle

Idon’tliketoexercisewhenit’scold,rainyorhot.

Chooseactivitiesthatyoucandoregardlessoftheweather,andbeflexiblewithyourexerciseroutine.Ondayswhentheweatherisn’tconducivetoyournormaloutdooractivity,haveplans ready foralternate indooractivity.Youmightalsovaryyourexerciseroutineaccordingtotheseasons.

»Strategies

Herearesomesuggestionstoconsider.

Haveoptions formovingyour routine indoors. If youbicycle, cycle insideona stationarybicycle.Ifyouliketowalk,walkindoorsatanearbymallorschool.Be willing to try something different. Instead of jogging, do indoor aerobics or strengthexercises.Swimminginthesummerprovidesagreataerobicworkoutwhilealsokeepingyoucool.Incolderclimates,takeadvantageofactivitiessuchasice-skating,snowshoeingorcross-countryskiing.Checkoutthelocalhealthclub.Somedon’trequirethatyouhaveamembershipbutratherallowyoutopaypervisit.

»Physicalactivityobstacle

IworrythatotherpeoplewillthinkIlookfunnywhenIexercise.

Try putting aside such thoughts. Most active people will give you credit forexercising and not make fun of you. Ask yourself which is more important:avoidingfeelingpossibleembarrassmentorlosingweight.Onceyougetstarted,youmayfindthatexercisingisn’tasembarrassingasyouthoughtitwouldbe.

»Strategies

Ifyou’reconcernedaboutexercisinginfrontofothers,considerthesesuggestions.

Mostofyourself-consciousnesswilldisappearasexercisebecomesmoreroutineandyoubecomemoreconfident.Signupforanexerciseclassthatincludesotherpeopletryingtoloseweight.Buyanexercisevideooranexercisemachine,suchasastationarybicycleortreadmill,sothatyoucanworkoutintheprivacyofyourownhome.Exerciseearlyinthemorningorlateintheevening,whenfewerpeoplearearound.Askanexerciseprofessional todemonstrateproper techniqueandprovide informationonappropriateexercisessothatyoucanfeelconfidentinyourabilities.

»Physicalactivityobstacle

Itravelalot,soexerciseisinconvenient.

Travel,whetherforbusinessorpleasure,doesn’thavetointerruptyourexerciseroutine.It’seasierthanyoumaythinktoincorporatephysicalactivityintoyourtrips away from home. Doing so can bolster your energy level and help youbetterhandlethestressoftravel.

»Strategies

Healthyhabitstraveleasily.Herearestrategiesforstayingfitontheroad.

Contact your hotel and ask about fitness facilities on-site or nearby. Knowing what’savailablewillhelpyoupacktherightworkoutclothes.Remember thatwalking can be done almost anywhere.Walk around the airport terminalwhileyou’rewaitingtoboardaflight.Whenyou’redriving,makeanoccasionalstoptogetoutandwalkaroundarestarea.Doexercisesinyourhotelroom.Packanexercisebandorjump-ropeordoexercisesthatdon’trequireequipment,suchassit-upsorsquats.Ifyou’reableto,rentabicycleinyournewlocationandgosightseeing.Or,checkwithyourhotelonneighborhoodstoexploreonfoot.

»Physicalactivityobstacle

Ican’texercisebecauseofpainfularthritisinmyjoints.

Formany people with chronic pain, exercise can be very beneficial. Physicalactivitycanhelpyoumanagethesymptomsofotherchronicconditions.In thecaseofarthritis,properexercisecanhelpyoubettermaintainjointmobility.

»Strategies

Thekeyisknowingwhichexercisesarehelpfultoyourconditionandwhichareharmful.Ifyouhavearthritis:

Trywaterexercises.Thebuoyancyofwatertakestheweightoffyourjoints.Youcanswimlapsonyourownoryoumighttryawateraerobicsclass.Useastationaryorrecumbentbicycle,whichtakespressureoffyourknees.Consider joining a basic yoga or tai chi class to increase strength and flexibility in yourjoints.Seeaphysicaltherapistwhocanofferrecommendationsonthebesttypeofexercisesforyouandteachyouhowtodothemproperlytoavoidinjuryandfurtherpain.

»Physicalactivityobstacle

Exercisemakesmehungry.

Youmayfindthataboutanhourorsoafteryou’vefinishedworkingout,you’rehungry. Studies also show that people tend to eat a littlemore after they startexercisingregularly.However,you’re typicallyburningmorecalories fromthenewexercise thanyou’re taking inwith the increasedeating.There’scertainlynothingwrongwitheatingafterexercise,butyoudon’twanttonegateallofthepotentialbenefitsbyloadingupmindlesslyonhigh-caloriesnacks.

»Strategies

Herearesuggestionsformaintainingthebenefitsofphysicalactivity,whilealsosatisfyingyourhungerfollowingexercise.

Beforeyouexercise,eatfoodsthatstickwithyoulonger,suchaswhole-grainbread,cereal,pastaandbrownrice.Before you exercise, prepare a light, healthy snack for after yourworkout, such as fruit,yogurtorwhole-graincrackers.Drinkplentyofwaterbefore,duringandafteryourworkout.

»Behaviorsobstacle

IhavetroublecontrollinghowmuchIeat.

Formanypeople,amajorstruggleinreachingahealthyweightislearninghowtoeat less.Part of theproblem is that theydon’thavea realistic ideaofwhatconstitutes a serving. In an era of jumbo meals, supersizing and free refills,overgenerousportionsoffoodandbeverageshavebecomethenorm.Inaddition,eatinghabitsthatyoulearnedfromayoungage—thatit’sOKtohaveseconds,thatyoushouldcleanyourplate,thatdessertmustalwaysfollowameal—canbedifficulttobreak.Butdifficultdoesn’tmeanimpossible.

»Strategies

Youcantrainyourbodytofeelfullwithlessfood,inthesamewaythatyourbodybecameaccustomedtoneedingmorefoodtofeelfull.Trythesesuggestions.

Servemealsalreadydishedontoplatesinsteadofplacingservingbowlsonthetable.Thisrequiresyoutothinktwicebeforehavingasecondportion.Tryusingasmallerplateorbowltomakelessfoodseemlikemore.Eatslowly.Whenyoueattoofast,yourbraindoesn’tgetthesignalthatyou’refulluntilafter

you’veovereaten.Eatthefoodsthatarehealthyandlowincaloriesfirst,beforeturningyourattentiontohighercaloriefoods.Focusonyourmealandonyourcompany.Watching television, readingorworkingwhileyoueattoooftenleadstomindlesseating.Stopeatingassoonasyoubegintofeelfull.Youdon’tneedtocleanyourplate.Designateoneareaofthehousetoeatmealsandonlysittherewhenyoueat.Ifyou’restillhungryafter finishingwhat’sonyourplate,nibbleonsomething that’s low incalories,suchasfreshvegetables,fruitorcrackers.Portion sizes in restaurants can be two to three times the amount you need.Request acarry-outcontainertotaketheexcesshomeforanothermeal.

»Behaviorsobstacle

I’ve tried to loseweightbefore,but itdidn’twork.Now, Idon’thaveconfidence that it’llworkthistime.

Formanypeople, losingweightwill beoneof life’smostdifficult challenges.Don’tbediscouragedifyou’vetriedlosingweightinthepastandyouweren’table to—or you lostweight but gained it all back.Many people experimentwithseveraldifferentweight-lossplansbeforetheyfindanapproachthatworks.

»Strategies

Followingthesetipsmayhelpyousucceedthistimearound.

Think of losingweight as a positive experience, not a negative one.Approachingweightlosswithapositiveattitudewillhelpyousucceed.Set realistic expectations for yourself. Focus on behavioral changes and don’t focus toomuchonweightchanges.Useproblem-solvingtechniques.Writedowntheobstaclesthatyouexperiencedinpreviousattemptstoloseweight,andcomeupwithstrategiesfordealingwiththoseobstacles.Make small, not drastic, changes to your lifestyle. Adjustments that are too intense orvigorouscanmakeyouuncomfortableandcauseyoutogiveup.Accept thefact thatyou’llhavesetbacks.Believe inyourself. Insteadofgivingupentirely,simplystartfreshthenextday.

»Behaviorsobstacle

IeatwhenI’mstressed,depressedorbored.

Sometimes your most intense longings for food happen right when you’re atyourweakestemotionalpoints.Manypeople turn to food forcomfort—be itconsciouslyorunconsciously—whenthey’redealingwithdifficultproblemsor

lookingforsomethingtodistracttheirminds.

»Strategies

Tohelpkeepfoodoutofyourmood,trythesesuggestions.

Trytodistractyourselffromeatingbycallingafriend,runninganerrandorgoingforawalk.Whenyoucanfocusyourmindonsomethingelse,thefoodcravingsquicklygoaway.Don’tkeepcomfortfoodsinthehouse.Ifyouturntohigh-fat,high-caloriefoodswheneveryou’reupsetordepressed,makeanefforttogetridofthem.Identifyyourmood.Often theurge toeatcanbeattributed toaspecificmoodandnot tophysicalhunger.Whenyoufeeldown,makeanattempttoreplacenegativethoughtswithpositiveones.Forexample,writedownallofthepositivequalitiesaboutyourselfandwhatyouplantoachievebylosingweight.

»Behaviorsobstacle

IhaveahardtimenoteatingwhenI’mwatchingtelevision,amovieoralivesportingevent.

There’snothinginherentlywrongwitheatingwhilewatchingashow,filmorliveevent,butwhenyou’redistracted,youtendtoeatmindlessly—whichtypicallytranslates into eatingmore thanyou intended to eat. If you’reunable tobreakthishabit,atleastmakesureyou’remunchingonsomethinglowincalories.

»Strategies

Herearesuggestionsyoumightconsider.

Ifyou’reatatheaterorstadium,orderasmallbagofpopcornwithnobutterandworkonitslowly.Eat somethinghealthybefore you leavehomeso that you’renot extremelyhungrywhenyouarrive.Drinkwateroracalorie-freebeverageinsteadofhavingasnack.Trytoreducetheamountoftimethatyouspendwatchingtelevisioneachday.StudiesshowthatTVwatchingcontributestoincreasedweight.

»Behaviorsobstacle

WhenIgotoparties,Ican’tresistallofthesnacksandhorsd’oeuvres.

Inmostsocialsituationswherefoodisinvolved,thekeyistotreatyourselftoafewofyourfavoritehorsd’oeuvres,inmoderation.Ifyoutrytoresistthefood,your cravingwill only get stronger and harder to control.By following a few

simplestrategies,youcanenjoyyourselfwithoutovereating.

»Strategies

Nexttimeyoustepuptothehorsd’oeuvretable,trythesestrategies.

Makeonlyonetripandbeselective.Decideaheadoftimehowmuchyou’lleatandchoosefoodsyoureallywant.Treatyourselftooneortwosamplesofhigh-calorieorfattyfoods.Filluponvegetablesandfruits,ifyoucan.Takeonlysmallportions.Atastemaybeallthatyouneedtosatisfyyourcraving.Nibble.Ifyoueatslowly,you’lllikelyeatless—butdon’tnibbleallnightlong.Don’tstandnexttoorsitnearthehorsd’oeuvretable.Astheoldsayinggoes,“Outofsight,outofmind.”Eat something healthy before you arrive. If you arrive hungry, you’ll bemore inclined toovereat.

»Behaviorsobstacle

I'malate-nightsnacker.

Avoideatinglateatnightbecauseloadinguponcaloriesrightbeforebedonlyintensifies the challenge of not overeating. There’s less chance for you to beactiveandburnoffthosecaloriesuntilnextmorning.It’sbettertoeatduringthedaysothatyourbodyhasplentyoftimetodigestthefoodbeforeyougotobed.

»Strategies

Herearesuggestionsifyouoftenfindyourselfbattlingthelate-nightmunchies.

Makesureyoueat threegoodmealsduring theday, includingagoodbreakfast.Thiswillhelpreducetheurgetosnacklateatnight,simplybecauseyouwon’tbesohungry.Don’t keep snack foods around the house that may tempt you. If you get late-nightmunchies,eatfruits,vegetablesorotherhealthysnacks.Find something else to keep you busy in the hours before bedtime, such as listening tomusicorexercising.Yoursnackingmaybemoreofamindlesshabitthanactualhunger.

»Behaviorsobstacle

WhenIlapsefrommyeatingplan,it’shardformetogetbackontrack.

Lapseshappen.Manytimesaminorslip—abusydaywhenyoucouldn’tfindthe timetoeat rightorgetexercise—leads tomoreslips.Thatdoesn’tmean,though, thatyou’ve failedandall is lost. Insteadofbeatingyourselfupovera

lapse,acceptthatyou’regoingtoexperiencebumpsalongthewayandputtheincident behind you. Everyone has lapses. Think back to the initial steps youtookwhenyou first beganyourweight programandput them to use again tohelpyougetbackontrack.

»Strategies

Herearesuggestionstopreventalapsefromturningintoafull-blowncollapse.

Convinceyourselfthatlapseshappenandthateverydayisafreshopportunitytostartoveragain.Guiltfromtheinitiallapseoftenleadstomorelapses.Beingpreparedforthemandhavingaplantodealwiththemisimportanttoyoursuccess.Keepyourresponsesimple.Focusonthethingsthatyouknowyoucandoandstickwiththem.Graduallyaddmorehealthychangesuntilyou’rebackontrack.Openupanoldfoodrecordandfollowit.Usethosemealslikeamenutohelpgetyoubacktoahealthyeatingroutine.

»Behaviorsobstacle

IgetfrustratedwhenIlosejustapoundortwoafterI’vetriedreallyhardallweek.

Many people long for a secret potion or magic pill that will quickly removeexcessweight.Unfortunately,sucharemedydoesn’texist.Losing1or2poundsaweekmaybefrustratingifyourexpectationsarehigh.Butslowandsteadyisahealthywaytogo,andbydoingit thisway,theweightismuchmorelikelytostayoff.

»Strategies

Followthesetipstokeepyourselfontrack.

Don’t focusallofyourattentionon thebathroomscale.Concentrateoneatingbetterandexercisingmore.Don’tconsideryourselftobe“onadiet.”Trytoadoptapositiveoutlookwiththegoalofahealthierlifestyle.Makealistofallthebenefitsoflosingweight,suchashavingmoreenergy,improvingyourhealthandfeelingbetteraboutyourself.Refertothislistifyourmotivationwanes.Don’tuselife’supsanddownsasanexcusetoquit.Ifstressfuleventsoccur,cutyourselfsomeslackifyouneedto,butstaywiththeprogram.Remindyourself that losing1 to2poundsaweekequates toabout50 to100poundsayear!

»Behaviorsobstacle

Idon'tlikemybodyimage.

Howyou feel aboutyourbodycanbe central tohowyou feel aboutyourself.Manypeople despairwhen comparing theway they look to theway they feeltheyshouldlook.Thisresultsinemotionalhurt.Havingapositiveviewofyourbody—nomatterhowimperfectitmaybe—iscriticaltosuccess.Tofeelgoodaboutwhatyou’reachievingby losingweight and improvingyourhealth,youhavetofeelgoodaboutyourbody.

»Strategies

Herearesuggestionstohelpyouviewyourbodyinamorepositivelight.

Thinkofyourbodyasagift.Itallowsyoutolive,move,achieveandexperiencepleasure.Ifyoufocusonthegoodthingsaboutyourbody,itbecomesmoreofafriendandlessofanadversary.Don’tequatebody imagewithself-esteem.Theassumptionthathowyoulook iswhoyouarecansabotageyourweightgoals.Yourappearanceisonlyoneaspectofyour life.Youcanbeasuccessatmanythings,regardlessofappearance(orhowyouthinkyouappear).Focusonthethingsthatyou’regoodat.Don’tavoidlookingatyourbody.Manypeopleavoidmirrorsandwindowssothattheywon’thave to look at their reflections. Instead, consider your reflection as a way to measuresuccess.Writea listofpositivethingsaboutyourselfandaddto itoften.Refertothe listwhenyouneedsupport.Inaddition,postself-affirmingmessages(“I’mstrongandresilient!”)onyourbathroommirror,inyourcaroratyourdeskatwork.Spendtimewithpeoplewhoarepositiveandsupportiveofyoureffortstoloseweightandlivehealthy.Remember that appearance canbe independent of health.Somepeopleare slender butdealwith increasedhealth risks.Conversely,otherpeoplemaynothaveapicture-perfectappearance,buttheirattitudesandspiritsarewonderful.Beautycomesfromwithin.Whenyoufeelgoodaboutyourself,yourpositiveoutlookwillshinethrough.

PyramidservingsataglanceIn Chapter 6 you determined your daily goals for servings from each of theMayoClinicHealthyWeightPyramidfoodgroups.Toachievethosegoals,youneedtoknowhowmuchfoodisinaserving.Thelistsinthissectioncanhelp.

OK,you’verealizedthatnotallthefoodsyoueatfitthevisualcuesfrom“Quickguidetoservingsizes”inChapter6Howcanyoudeterminepyramidservings?Here’saplacetostart.The first part of this section is subdivided according to food groups. It listsindividualfoodsinamountsthatequalasingleserving.So,bycheckingthelists,you’llknowthatifyoueatamediumtomatoorahalf-cupofpasta,it’sgoingtobeoneserving.Thesecondpartinvolves“mixedfoods,”whichgenerallyincludemorethanoneingredient (and more than one food group). The separate entries break downservingsfromthedifferentfoodgroups.So,bycheckingthe lists,you’llknowthat a peanut butter and jelly sandwich includes carbohydrate, fat and sweetservings.

Visualguidetoservingsizes(SeelargerchartinChapter6)

1Vegetableserving=1baseball

1Fruitserving=1tennisball

1Carbohydrateserving=1hockeypuck

1Protein/Dairyserving=1deckofcardsorlessNote:ThedeckofcardsvisualcuefortheProtein/Dairygroupappliesonlytomeatservings.Adeckofcards

wouldbetoomuchcheeseandtoolittlemilk.

1Fatserving=1to2dice

≈≈≈≈≈≈≈

FIGURINGOUTYOURSERVINGS

You’ve justmadeasmall salad toppedwitholiveoilandseasoning.Figuringoutyourservingsbeginswithyourbestestimateoftheamounts.Agoodguessisgenerallygoodenough.

1.Youguessfromthesizeofyourbowlthatit’sfilledwithabout1cupoflettuce.Inthevegetablelisting,youseethat2cupsoflettuceisoneserving,so:

1cupoflettuceinyourbowl=½vegetableserving

2.Younotethatyouusedaboutone-halfofacarrot,cucumberandtomatointhesalad.Thelistindicatesthatanyofthesemedium-sizevegetablesisoneserving,so:

½eachofthecarrot,cucumberandtomato=1½vegetableservings

3.Youlearnfromthefatslistingthat1teaspoonofoliveoil isoneserving,whichisaboutwhatyouused.Thesmallamountofseasoningisn’tenoughtocount.So,theservingsbreakdownforyoursaladis:

2vegetableservings1fatserving

≈≈≈≈≈≈≈Important:Theservingsizesshowninthefollowinglistsare“readytoeat”—cookedorraw.

Vegetables

Vegetablesarenutritionalpowerhouses,butthey’retoooftentreatedasaccompanimentsorsidedishes to themaincourse.Use their vibrant flavors, colorsand textures toexpand their role inyourdiet.Looking for corn and potatoes?Many peoplemay consider them vegetables but, due to theirnutritionalmakeup,you’ll findthemlistedwithcarbohydrates.Greenpeasare listedwithproteinanddairyitems.

Item(25caloriesperserving)•Oneservingis*Alfalfasprouts•1cup*Artichokebud•½bud*Artichokehearts•½cup*Arugula•2cups*Asparagus•cooked,½cupor6spears*Bambooshoots•½cup*Beansprouts•1cupBeans,green•cannedorfrozen,²⁄3cup*Beans,green•fresh,²⁄³3cup*Beets•½cupsliced*Bellpepper,green,redoryellow•1cupslicedor1medium*Broccoli•1cupflorets*Brusselssprouts •½cupor4sprouts*Cabbage,bokchoy•Chinese,2cupschoppedor1cupcooked*Cabbage,greenorred•1cupchoppedor½cupcooked*Carrots•½cupbabyor1medium*Cauliflower•1cupflorets(about8)*Celery•1cupdicedor4mediumstalks*Collardgreens,cooked•½cup*Cucumber•1cupslicedor1medium*Eggplant,cooked•1cupcubed*Jicama(yambean)•½cupsliced*Kale,cooked•²⁄3cup*Leek,cooked•½cup

*Lettuce, iceberg • 2 cups shredded *Lettuce, romaine • 2 cups chopped Marinara and pizzasauce,canned•2tablespoons*Mushrooms•1cupwhole(about6medium)Mushrooms,canned•½cup*Okra • ½ cup or 3 pods *Onions, sweet, white or red • ½ cup sliced *Onions, young green(scallions)•¾cupor8shoots*Radishes•25mediumSalsa,vegetable•¼cup*Shallots•3tablespoonschopped*Spinach•2cups*Spinach,cooked•½cup*Squash,summer•¾cupsliced*Tomatillo•½cupdicedor2medium*Tomato•1medium*Tomato,cherryorgrape•1cup(about8)Tomato,stewed,canned•½cupTomatopaste,canned•2tablespoonsTomatosauce,canned•¹⁄3cupWaterchestnuts,sliced,canned•¾cup*Zucchini,freshorcooked•¾cup*indicatesthebestchoices.

Fruits

TheprincipleofunlimitedfruitservingsinTheMayoClinicDietdoesnotapplytodriedvarietiessuchasapples,raisinsanddates.That’sbecausewhenthefruitsdry,theyshrink—sojustalittlepieceofdriedfruitcontainsalotofcalories!Driedfruitisstillhealthybutfollowtherecommendedservingsizeslistedinthesepages.Certainfoods,suchascranberriesandrhubarb,aretartandusuallypreparedwithlotsofaddedsugar before eating. You’ll find the serving sizes for these foods listedwith sweets. You’ll findmanyjuicesinthebeveragelist.

Item(60caloriesperserving)•Oneservingis*Apple•1smallApple,dried•¹⁄3cupApplesauce,sweetened•¹⁄3cup*Applesauce,unsweetened•½cup*Apricot•4wholeor8driedhalves*Banana•1small*Berries,mixed•¾cup*Blackberries•1cup*Blueberries•¾cup*Breadfruit•¼cup*Cantaloupe(muskmelon)•1cupcubedor¹⁄3smallmelon*Cherries•15fruits*Clementine•2smallDates•3fruits*Figs•2small*Figs,dried•3small*Grapefruit•¾cupsectionsor½large*Grapes,seedless,redorgreen•1cup(about30)*Guava•2fruitsor½cup*Honeydewmelon•1cupcubed*Kiwi•1large*Lemon•3medium*Litchi(lychee)•10fruitsor½cupMandarinorange,cannedinjuice•¾cupsections*Mango•½cupdiced*Melonballs•1cup(about8balls)Mixedfruit,dried•3tablespoonsMixedfruitcocktail,canned•¾cup*Nectarine•1fruit*Orange •¾cupsectionsor1medium *Papaya • 1 cup cubesor½medium *Peach •¾cup

sectionsor1mediumPeach,cannedinjuice•½cupslices*Pear•1smallPear,cannedinjuice•½cuphalves*Pineapple•½cupcubedor2ringsPineapple,cannedinjuice•¹⁄3cupcrushedor2rings*Plums•2fruits*Pomegranate•½cupPrunes•3fruits*Quince•1fruit(about3ounces)Raisins•2tablespoons*Raspberries•1cup*Starfruitorcarambola•2mediumtolarge*Strawberries•1½cupswhole*Tangerine•1largeor2small*Watermelon•1¼cupscubedorsmallwedge*indicatesthebestchoices.

Carbohydrates

Carbohydratesareyourbody’sprimaryfuelsupply,andthehighestqualityfuelcomesfromwholegrains—aswellaslegumesandfreshfruitsandvegetables.High-fiber foodsarechewierand take longer toeat,soyouconsume fewercalories.Fiberalsoslowshowquicklyfoodisdigested,whichmakesyoufeelfulllonger.Highly refinedcarbohydrateshavehadmostof theirnutrientsstrippedawayduringprocessing.Althoughsomevitaminsandmineralsmaybeaddedbackintoproducts,suchaswhitericeandwhiteflour,theystilldon’thaveasmanyothernutrientsaswholegrainsdo.

Item(70caloriesperserving)•OneservingisAnimalcrackers•6crackersBagel,cinnamon-raisin•½bagel(3-inch)*Bagel,whole-grain•½bagel(3-inch)*Barley,cooked•¹⁄3cupBiscuits,plainorbuttermilk,fromdrymix•1smallBread,whiteorsourdough•1slice*Bread,whole-grain•1slice*Bread,whole-wheatwhite•1sliceBreadsticks,crispy•2sticks(6to8inches)*Bulgur, cooked • ½ cup *Bun or roll, whole-grain • 1 small *Cereal, cold, bran-type • ½ cupCereal,cold,flake-type•¾cupCereal,granola,low-fat•¼cup*Cereal,hot(withwater),unsweetened•½cupCorn,cannedorfrozen•½cup*Corn,fresh•½cupCornbread,fromdrymix•1ounce*Cornonthecob•½largeearCouscous,cooked•¹⁄3cupCrackers,cheese•14smallCrackers,matzo,whole-wheat•1cracker(1ounce)Crackers,MelbaroundsorMelbatoast•½cupor6roundsCrackers,saltines•5squaresCrackers,rye•1triplecrackerCrackers,wheat•8crackersCroutons•½cup*Englishmuffin,whole-grain•½Grahamcrackers,plainorhoney•1rectangle

*Kasha(buckwheatorgroats),cooked•½cupMixedvegetables,cannedorfrozen•1cupMuffin,anyflavor•1smallNoodles,egg•¹⁄3cupNoodles,Japanese(soba)•²⁄3cupNoodles,rice•¹⁄3cupOrzo,cooked•¾cupPancake•1cake(4-inch)Parsnips•¾cupPasta,macaroni,cooked•¹⁄3cupPasta,spaghetti,cooked•¹⁄3cup*Pasta,whole-grain,cooked•½cup*Pitabread,whole-wheat•½round(6-inch)Potatoes,baby,redorwhite•3Potatoes,baked•½mediumPotatoes,mashed•½cup*Pumpkin,cooked•1½cups*Rice,brown,cooked•¹⁄3cupRice,white,cooked•¹⁄3cupRice,wild,cooked•½cup*Rutabaga,cooked•¾cup*Squash,winter,cooked•1cup*Sweetpotatoes,baked •½ largeTacoshell,hard•1mediumshell(5-inch)Tortilla,corn•1round(6-inch)*Turnips,cooked•¹⁄3cupWaffle,frozen•1waffle(4-inch)*indicatesthebestchoices.

ProteinandDairy

Proteinsaremadeupofdifferentaminoacids,eightofwhicharecalledessentialbecauseyourbodycan’tproduce themand theymustbeobtainedviayourdiet.Commonsourcesofdietaryproteinincludemeat,poultry,seafood,eggs,dairyproductsandlegumes.Milk andmilk products are rich in calcium, potassium and protein, and are often fortified withvitaminD.Choosefat-freeorlow-fatvarietiestokeepyourbloodcholesterollevelshealthy.Americans generally consumemuchmore protein than the daily amount recommended by theFood andDrugAdministration. Vegetariansmay ensure that they’re getting enough protein byincludinglentils,peas,nutsandtofuintheirdiets.

Item(110caloriesperserving) •Oneserving isBacon,Canadian-style •2½ouncesBeans,baked,canned•½cup*Beans,black•½cup*Beans, chickpeas (garbanzos) • ¹⁄3 cup *Beans, green soybeans (edamame) •½ cup *Beans,kidney•½cup*Beans,navy•¾cupBeans,refried,low-fat•½cupBeef,ground,regular•2-ouncepattyBeef,ground,90-95percentlean•2-ouncepattyBeef,rib-eyesteak,trimmedoffat•2ouncesBeef,sirloinsteak,trimmedoffat•2ounces

Beef,tenderloin,trimmedoffat•2ouncesBeefjerky•1ounce*Burger,vegetarian•3-ouncepattyBurgercrumbles,vegetarian•4ouncesCheese,American,fat-free•3ouncesCheese,Cheddarorcolby,low-fat•2ouncesor½cupshreddedCheese,cottage,low-fat•²⁄3cupCheese,feta•1½ouncesor¼cupCheese,Gouda•1ounceCheese,mozzarella,part-skim•1½ouncesor½cupshreddedCheese,Muenster•1ounceCheese,Muenster,low-fat•1½ouncesCheese,Parmesan•¼cupgratedCheese,ricotta,part-skim•¹⁄3cupCheese,soybeancurd•¹⁄3cupCheese,Swiss•1ounceCheese,Swiss,low-fat•2ouncesCheeseslice,American,processed•1ounceCheesespread,American•1ounce*Chickenbreast,boneless,skinless•2½ouncesChickendrumstick,skinless•2½ouncesChickengiblets,simmered•2½ouncesor½cup*Clams,freshorcanned•3ounces(about10small)*Crab,fresh,imitationorcanned•4ouncesDuck,breast,skinless,trimmedoffat•2½ouncesEgg,whole•1largeEggsubstitute,liquid•½cup*Eggwhites•1cup(about6)*Fish,Atlanticsalmon,grilledorbroiled•2ounces*Fish,cod,grilledorbroiled•3ounces*Fish,haddock,grilledorbroiled•3ounces*Fish,halibut,grilledorbroiled•3ounces*Fish,orangeroughy,grilledorbroiled•3ouncesHam•3ouncesLamb,lean,ground•2ouncesLamb,lean,trimmedoffat•2ounces*Lentils•½cupLobster,boiled•4ouncesMilk,buttermilk,low-fatorreduced-fat•8ouncesor1cup*Milk,skimor1%•8ouncesor1cupMussels•2ouncesPeas,green,canned•½cupPeas,green,freshorfrozen•¾cupPheasantbreast,skinless•3ouncesPorkchops,boneless,trimmedoffat•3ouncesPorksausage,smoked•2smalllinksPorktenderloin,roasted,trimmedoffat•3ounces*Scallops•3ounces*Shrimp,freshorcanned•4ouncesSoymilk,low-fat•8ouncesor1cupTempeh•2ouncesor¹⁄3cup*Tofu,firmorsilkensoft•2slices(1-inchwidth)*Tuna,freshorcannedinwater•3ouncesor½cupTurkey,darkmeat,skinless•2ounces*Turkey,whitemeat,skinless•3ouncesTurkeybreastluncheonmeat,fat-free•4ouncesTurkeymeat,ground,cooked•2ouncesVeal•3ouncesVenison•3ounces

*Yogurt,fat-free,plain,unsweetenedorreduced-caloriewithfruit•8ouncesor1cupYogurt,soy,plain,unsweetened•6ouncesor²⁄3cup*indicatesthebestchoices.

Fats

Thefactthatthere’sfatinyourdietisnotthereasonwhyyoumaybestrugglingwithyourweight.Youneedtoeatsomefatbecauseit’svitalforlonglifeandgoodhealth.Theproblemtypicallyisthat people eat toomuch fat, so choose smaller amounts of healthy fats in your dietHowyouprepareyourfoodcangreatlyreducetheamountoffatandcaloriesinyourdiet.Healthycookingtechniquesincludebaking,braising,grilling,broiling,poaching,roasting,sautéing,steamingandstir-frying.Monounsaturated fatsandpolyunsaturated fats— theso-called “healthier” fats—are found inmanyvegetableoils,fish,olivesandnuts.Saturatedfatsandtransfatsareunhealthyandfoundin many animal-based foods. All types of fats are calorie dense and should be eaten inmoderation.

Item(45caloriesperserving)•Oneservingis*Avocado•¹⁄6 sectionof fruitBacon,pork •1sliceBacon,turkey•1sliceButter,regular•1teaspoonButter,whipped•1½teaspoonsCoconut,shredded,sweetened•1½tablespoonsCream, heavy • 1 tablespoon liquid (4 tablespoons whipped) Cream cheese, fat-free • 3tablespoonsCreamcheese,regular•1tablespoonCreamer,nondairy,flavored•1tablespoonCreamer, nondairy, flavored, reduced fat • 1½ tablespoons Creamer, nondairy, plain • 2tablespoonsCreamer,nondairy,plain,light•2½tablespoonsGravy,canned(averageofallvarieties)•¹⁄3cupGuacamole•2tablespoonsHalf-and-half•2tablespoonsHoneymustarddressing•1½tablespoonsMargarine,regularorbutter-blend•1teaspoonMargarine,tub,reduced-fat•1tablespoonMargarine,tub,regular•2teaspoonsMargarine-likespread,light,transfat-free•1tablespoonMargarine-likespread,transfat-free•2teaspoonsMayonnaise,fat-free•4tablespoonsMayonnaise,low-calorie•1tablespoonMayonnaise,regular•2teaspoons*Nuts,almonds•4teaspoonssliveredor7whole*Nuts,Brazil•1whole*Nuts,cashew•4whole*Nuts,hickory • 2whole *Nuts,peanuts • 8whole *Nuts,pecans • 4halves *Nuts,walnuts • 4halves*Oil,canola•1teaspoonOil,corn•1teaspoon*Oil,olive•1teaspoonOil,peanut•1teaspoonOil,safflower•1teaspoonOlives,blackorgreen•9largeor12small

Peanutbutter,chunkyorsmooth•1½teaspoonsSaladdressing,French,fat-free•2tablespoonsSaladdressing,French,regular•2teaspoonsSalad dressing, Italian, fat-free • 4 tablespoons Salad dressing, Italian, regular • 1 tablespoonSaladdressing,ranch,fat-free•3tablespoonsSaladdressing,ranch,regular•2teaspoonsSalad dressing (mayonnaise-type), fat-free • 3 tablespoons Salad dressing (mayonnaise-type),regular•2teaspoons*Seeds, flaxseed,ground•1 tablespoon*Seeds,pumpkin•1 tablespoon*Seeds, sesame • 1 tablespoon *Seeds, sunflower • 1 tablespoon Shortening, vegetable • 1teaspoonSourcream,fat-free•4tablespoonsSourcream,regular•2tablespoonsTartarsauce•1tablespoonTartarsauce,low-fat•2tablespoonsWhippedtopping,nondairy•4tablespoons*indicatesthebestchoices.

Sweets

Acravingforsweetsisoftensomethingyou’velearned—whichmeansyoucanalsochangeyourtasteforsweetsbygraduallyreducinghowmuchsugaryoueatandbyeatinghealthierfoods.

Item (75caloriesperserving) •Oneserving isChocolate chips, semisweet • 4 tablespoonsCranberry sauce, canned, sweetened • 3 tablespoons Frosting, chocolate, ready-to-eat • 1tablespoonFruitbutter,apple•2½tablespoonsGelatindessert•½cupHardcandy(butterscotch,lemondrops,peppermint)•4piecesHoney•1tablespoonJellies,jamsandpreserves(allvarieties•1½tablespoonsJellies,jamsandpreserves,reduced-sugar•4tablespoonsJellybeans•20smallor8largeMolasses•1½tablespoonsRhubarb,cookedandsweetened•¼cupSugar,brown(unpacked)•2tablespoonsSugar,granulated,white•4teaspoonsSugar,powdered•2tablespoonsSyrup,lightcorn•1tablespoonSyrup,maple•1½tablespoonsTopping,butterscotchorcaramel•1½tablespoonsTopping,chocolatesyrup•1½tablespoonsTopping,strawberry-1½tablespoons

Breakfast

Item•Amount•FoodgroupservingsV=Vegetables•Fruits=F•Carbohydrates=CProtein/Dairy=PD•Fats=FT•Sweets=S

Bacon,Canadian-style•2½ounces•1PD

Bacon,fried•1strip•1FTBagel,whole-grain•½bagel(3-inch)•1CBagelwitheggandcheese•1sandwich•3C,2PD,1FTBanana•1small•1FBiscuitwithegg•1biscuit•2C,1PD,3FTBiscuitwitheggandmeat•1biscuit•2C,2PD,2FTBread,whole-grain•1slice•1CBread,whole-wheatwhite•1slice•1CCereal,cold,Basic4-type•¹⁄3cup•1CCereal,cold,shreddedwheat,sweetened•¾cup•1C,1SCereal,cold,branflakes•½cup•1CCroissant,plain•1mediumcroissant•2C,2FTCroissantwitheggandcheese•1croissant•2C,1PD,2FTCroissantwithegg,cheeseandbacon•1croissant•2C,1.5PD,3FTDoughnut,cake(plain)•1(3¼-inchdia.)•0.5C,3FT,0.5SDoughnut,raised(glazed)•1(3¾-inchdia.)•1C,2FT,1SEgg,omelet,western•1largeegg•1V,1PDEgg,scrambled•1largeegg•1PDEnglishmuffin,whole-grain•½muffin•1CEnglishmuffinwithegg,cheeseandCanadianbacon•1muffin•2C,1PD,1FTFrenchtoast•1slice•1C,0.5PD,1FTFrenchtoaststicks•5sticks•2C,1PD,1FT,1SGranola,home-prepared•¼cup•1C,2FTGranola,low-fat•¼cup•1CGrapefruit•¾cupsectionsor½large•1FHashbrownpotatoes•½cup•1.5C,3SMelonballs•1cup(8balls)•1FMuffin,blueberry(madewithlow-fatmilk)•1(2ounces)•1C,1FT,0.5SMuffin,cranberry-orange•1large(4ounces)•0.5F,2C,4FT,1SOatmeal,instant,plain(madewithwater)•1packet•1.5COatmeal,instant,sweetened(madewithwater)•1packet•1C,1SPancakewithberries,syrupandtrans-freemargarine•1pancake•1F,1C,1FT,1SPastry,cinnamonDanish•1(4-inchdia.)•1C,3FT,1SPastry,cinnamonrollwithfrosting•1(2-inchdia.)•1FT,1SPastry,toaster-type•1item•1C,2FT,1SPrunes•3fruits•1FQuichewithbroccoliandCheddarcheese•6ounces•1V,0.5C,2PD,4FTSconewithfruit(unfrosted)•1(4ounces)•2C,4FT,2SStrawberries•1½cupswhole•1FWaffle,plain,fromrecipe•1(4-inchdia.)•1C,1FT

Yogurt,plain,low-fat,low-caloriesweetener•1cup(8ounces)•1PDYogurtwithfruit,low-fat,low-caloriesweetener•1cup(8ounces)•1PD

Sandwich

Item•Amount•FoodgroupservingsV=Vegetables•F=Fruits•C=CarbohydratesPD=Protein/Dairy•FT=Fats•S=Sweets

Bacon,lettuceandtomato•1sandwich•1V,2C,4FTCheeseburger,singlepattywithcondiments•1sandwich•3C,2PD,2FTChicken,grilled•1sandwich•1V,2C,1PDChickencordonbleu,restaurant-prepared•1sandwich•3C,2.5PD,2FTChickenfillet,grilled,withmayonnaise•1sandwich•3C,2PD,2FTChickenwrap•1wrap•1F,1C,1PD,1SFish,withtartarsauce•1sandwich•3C,1.5PD,1FTFrenchdip,restaurant-prepared•1sandwich•4C,2PD,1FTHamandcheese,hot•1sandwich•2C,1.5PD,1FTHamandcheese,stuffedpocket,microwave•1sandwich•3C,3PD,3FTHamburger,California(vegetables,mayonnaise)•1sandwich•1V,2C,2PD,1FTHamburger,singlepattywithcondiments•1sandwich•2C,1PD,1FTHotdog(frankfurter),beef•1½-ouncedog•2C,1PD,1FTPeanutbutterandjelly•1sandwich•2C,2FT,1SRoastbeef,plain,restaurant-prepared•1regular•2C,1.5PD,1FTSteak•1sandwich•2C,2PDSubmarinewithcoldcuts•about6inches•1V,3C,1.5PD,1FTSubmarinewithtunasalad•about6inches•1V,3C,2PD,3FTTunasaladpita•1sandwich•1C,1PD,1FTTurkey(vegetables,mayonnaise)•1sandwich•1V,2C,1PD,1FTTurkeyranchandbacon,restaurant-prepared•1sandwich•3V,4C,3PD,3FTTurkeywrap,smoked•1wrap•1C,1PD,1FT

SaladandSoup

Item•Amount•FoodgroupservingsV=Vegetables•F=Fruits•C=CarbohydratesPD=Protein/Dairy•FT=Fats•S=Sweets

SaladCaesarsaladwithgrilledchicken•11ounces•3V,1PD,1FColeslaw,home-prepared•1cup•2V,1FTPotatosalad,home-prepared•1cup•1V,2C,4FTSpinachsaladwithfruit•1salad•2V,1F,1FT

Tacosalad(fastfood)•1½cups•1V,1C,1PD,2FTTossedsaladwithcheeseandegg,nodressing•2cups•2V,1.5PDTossedsaladwithpastaandseafood,nodressing•1½cups•2V,1C,2PD,1FTTossedsaladwithturkey,hamandcheese,nodressing•1½cups•2V,2PD

SouporstewBeanwithpork,canned(madewithwater)•1cup•1C,1PDBeefstew,canned•1cup•2V,0.5C,1PD,1FTBroccoli,creamof,canned(madewithlow-fatmilk)•1cup•1V,1PDChickennoodle,canned(broth-based)•1cup•1CChilieconcarne,withbeans•1cup•1V,2PDClamchowder,NewEngland,canned•1cup•1.5PDHotandsour•1cup•0.5C,0.5PDMiso(from1tablespoonofmiso)•1cup•0.5PDMushroom,creamof,canned(madewithwater)•1cup•1PDSplitpeawithham,canned(madewithwater)•1cup•2PDTomatoortomato-based,canned(madewithwater)•1cup•1CVegetableorvegetablebeef,canned(broth-based)•1cup•1C

MainCourse

Item•Amount•FoodgroupservingsV=Vegetables•F=Fruits•C=CarbohydratesPD=Protein/Dairy•FT=Fats•S=Sweets

Beef,roundroast•2ounces•1PDBeef,sirloinsteak,trimmedoffat•2ounces•1PDBurrito,beef,beansandcheese•1burrito•1C,2PD,1FTBurrito,chicken,supreme•1burrito•1V,2C,1.5PD,3FTChicken,darkmeat,fried(fastfood)•2pieces•1C,2.5PD,2FTChicken,whitemeat,fried(fastfood)•2pieces•1C,3PD,2FTChickenbreastordrumstick,grilled•2½ounces•1PDChickenpatty,breadedandfried(fastfood)•3-ouncepatty•1C,1PD,2FTChickenstir-fry•1entree•3V,1C,1PDCrabcake,breadedandfried•3-ouncecake•0.5C,1PD,2FTFajitas,beef,porkorchicken•2fajitas•2V,2C,1PD,1FTFish,cod,haddockorhalibut,grilledorbroiled•3-ouncefillet•1PDFishfillet,breadedandfried•3-ouncefillet•1C,1PD,1FTFishsticks,breadedandfried•3sticks•1C,1PD,1FTLasagnawithmeat•2½-x-4-inchpiece•2V,1C,1.5PD,1FTKebabs,beef•1skewer•2V,2PD

Kebabs,chicken•1skewer•2V,1PDKielbasa,Polish,smoked•3ounces•1PD,2FTMacaroniandcheese,frommix•1cup•2C,2PD,1FTMeatballs,Swedishwithcreamorwhitesauce•1cup(about5meatballs)•1C,2PD,2FTMeatloaf,leangroundbeef•3-ounceslice•1V,1PD,1FTPastaprimavera•1entree•2V,2C,1PD,1FTPizza,cheese,regularcrust•¹⁄9of14-inch•1V,1C,1PD,1FTPizza,cheese,regularcrust,frozen•¹⁄3of12-inch•2V,2C,1PD,2FTPizza,pepperoni,regularcrust•¹⁄9of14-inch•1V,1.5C,1PD,1FTPizza,pepperoni,regularcrust,frozen•¹⁄3of12-inch•2V,2C,1.5PD,2FTPizza,pepperoni,thickcrust•¹⁄9of14-inch•1V,2C,1PD,1FTPorkchops,boneless,trimmedoffat•3ounces•1PDPorkribs,country-style,lean•2½ounces•1PD,2FTPorktenderloin,roasted,trimmedoffat•3ounces•1PDPotpie,beef,frozen•1pie(9ounces)•2V,2C,1PD,3FTPotpie,chickenorturkey,frozen•1pie(9ounces)•2V,2C,1PD,3FTShrimp,breadedandfried•4ounces•1C,1PD,2FTSkilletmeal,"helper,"withleangroundbeef,chickenortuna•1cup•1V,1C,1.5PD,1FTSpaghettiwithmeatballsandtomatosauce,canned•1cup•2V,2C,0.5PD,1FTSpaghettiwithmarinarasauce•1cup•2V,2C,1FTTaco,beeforchicken,hardshell•1taco•1V,1C,0.5PD,1FTTacowithbeef,softshell•1taco•1V,1C,0.5PD,1FTTortelliniwithcheesefilling•¾cup•2C,2PD

SideDish

Item•Amount•FoodgroupservingsV=Vegetables•F=Fruits•C=CarbohydratesPD=Protein/Dairy•FT=Fats•S=Sweets

Beans,baked,withpork,franksorbeef,canned•1cup•1C,2PD,1FTBiscuit(fastfood)•1large•2C,2FTBread,garlic•1slice•1C,1FTBreadstick,soft(fastfood)•1stick•1C,1FTBuffalowings•4pieces•1PD,2FTChickentenders•4pieces•1C,1PD,1FTChowmeinnoodles•¹⁄³cup•0.5C,1PDCrescentroll,fromrefrigerateddough•1roll•1C,1FTEggrolls,vegetable,chickenorpork•3-ounceroll•1V,1C,0.5PDFrenchfries•1smallserving•2C,2FTHummus,home-prepared•4tablespoons•1PD

Mozzarellasticks,deep-fried(fastfood)•4sticks•1C,2PD,3FTOnionrings,breaded(fastfood)•8-9rings•2V,1.5C,3FTPotato,baked,withcheeseandbroccoli(fastfood)•1potato•1V,3C,1PD,2FTPotato,mashed,withgravy•about½cup•1.5C,1FTPotatoes,augratin,withtrans-freemargarine•½cup•1C,0.5PD,1FTPotatoes,scalloped,withtrans-freemargarine•½cup•1C,0.5FTSalsa•¼cup•1VTortilla,flour•1round(6-inch)•1C,0.5FT

Snack

Item•Amount•FoodgroupservingsV=Vegetables•F=Fruits•C=CarbohydratesPD=Protein/Dairy•FT=Fats•S=Sweets

Bread,banana•1slice•0.5F,1C,1FT,1SCerealbar,granola-typeorfruitfilled•1bar•1C,1SCheesepuffortwist•1ounce•1C,2FTChexmixororientalmix•½cup•1C,1FTCracker,sandwich,withpeanutbutterfilling•6crackers•1.5C,2FTFruitleatherpieces•1pack(¾ounces)•1FPopcorn,microwave,buttered•3cups•1C,2FTPopcorn,plain,airpopped•3cups•1CPopcorn,plain,oilpopped•3cups•1C,2FTPotatochips•1ounce•1C,2FTPotatochips,baked•1ounce•1C,1FTPretzelsticks,small•about30•1CPretzeltwists•about3•1CRicecakes,mosttypes•2cakes•1CSoybeans,dryroasted•2tablespoons•1PDStrawberrysmoothie•1smoothie•1F,1PDTortillachipsorcornchips,baked•1ounce•1C,1FTTortillachipsorcornchips,regular•1ounce•1C,2FTTrailmix,withchocolatechips,nutsandseeds•½cup•5FT,2SYogurt,fat-free,plain,unsweetenedorreduced-caloriewithfruit•8ouncesor1cup•1PD

Dessert

Item•Amount•FoodgroupservingsVegetables=V•Fruits=F•Carbohydrates=CProtein/Dairy=PD•Fats=FT•Sweets=S

Bar,brownie•3-inchsquare•1C,2FT,1SBar,lemon•1½-ouncebar•1FT,1.5S

Cake,angelfood•¹⁄12of12-ouncecake•1SCake,chocolate,nofrosting•¹⁄12of9-inchdiametercake•1C,3FT,2SCake,cinnamon,withcrumbtopping•¹⁄8of8-x-6-inchcake•1C,1FT,1SCake,gingerbread•¹⁄9of8-x-8-inchcake•1C,3FT,1SCake,pound,fat-free•1-ounceslice•1SCake,white,nofrosting•¹⁄12of9-inchdiametercake•1.5C,2FT,1SChocolatebar,milk•1bar(1½ounces)•2FT,1.5SChocolatebar,dark•1ounce•2FT,1SCookie,chocolatechip•2medium•1FT,0.5SCookie,chocolatesandwichwithcremefilling•2standard•1FT,1SCookie,figbar•2standard•0.5F,1FT,0.5SCookie,gingersnap•3medium•1SCookie,oatmealraisin,peanutbutterorsugar•13-inchcookie•1SCustard•½cup•0.5PD,1SIcecream,light(averageofmostflavors)•½cup•1FT,1SIcecream,regular(averageofmostflavors)•½cup•2FT,0.5SIcecream,softserve,vanilla,light•½cup•1FT,1SJuicebar,frozen•1bar(3ounces)•1FPudding,instant,sugar-sweetened,2%milk•½cup•0.5PD,0.5FT,1SPudding,tapioca,sugar-sweetened,2%milk•½cup•0.5PD,0.5FT,1SShake,vanillaorchocolate(fastfood)•12fluidounces•2PD,2SSherbetandsorbet•¹⁄3cup•1SPie,chocolatecreme,commerciallyprepared•¹⁄8of9-inchdiameterpie•1C,1PD,4FT,1SPie,fruit,(apple,blueberryorcherry),fromrecipe•¹⁄8of9-inchdiameterpie•1F,1C,4FT,1SPie,lemonmeringue,commerciallyprepared•¹⁄6of8-inchdiameterpie•0.5F,0.5C,2FT,2SPie,pecan•¹⁄8of9-inchdiameterpie•1C,1PD,4FT,2SPie,pumpkin•¹⁄8of9-inchdiameterpie•1V,1C,3FT,1SYogurt,frozen,fat-free•½cup•0.5PD,1S

Beverage

Item•Amount•FoodgroupservingsV=Vegetables•F=Fruits•C=CarbohydratesPD=Protein/Dairy•FT=Fats•S=Sweets

AlcoholBeer,light•12fluidounces•1.5SBeer,regular•12fluidounces•2SDistilledspirits(gin,rum,vodka,whiskey)•1fluidounce•1SWine,redorwhite•5fluidounces•1.5S

CoffeeorteadrinksCaffelatteorcaffemocha,skim•12fluidounces•1PDCappuccino•12fluidounces•0.5PDChaitea,withskimmilk•12fluidounces•1PD,1SCoffee,brewedorinstant•8fluidounces•CALORIE-FREETea,iced,commerciallysweetened•12fluidounces•2STea,regularorherbal,brewedorinstant•8fluidounces•CALORIE-FREE

DairyorcocoadrinksChocolate-flavoredmix,madewithlow-fatmilk•8fluidounces•1PD,1SChocolatemilk,madewithskimor1%milk•8fluidounces•1PD,0.5SCocoa,hot,madewithwater•6fluidounces•0.5PD,0.5SMilk,2%orwhole•8fluidounces•1PD,1FT

Fruit-flavoreddrinksFruitpunch,frompowder•8fluidounces•1.5SLemonade,fromsweetenedconcentrate•8fluidounces•0.5S,1FOrangebreakfastdrink,ready-to-serve•8fluidounces•1.5S

JuicesCranberry,sweetened•4fluidounces•1FOrange,grapefruitorpineapple,unsweetened•4fluidounces•1FTomatoorvegetable•4fluidounces•1V

SoftdrinksClubsoda•12fluidounces•CALORIE-FREECola,lemon-limeorrootbeer,regular•12fluidounces•2SCreamsoda,regular•12fluidounces•2.5SDietsoda,anyflavor•12fluidounces•CALORIE-FREEGingerale,regular•12fluidounces•1.5S

SportsdrinkFruit-flavored,ready-to-drink,low-calorie•12fluidounces•0.5SFruit-flavored,ready-to-drink,regular•12fluidounces•1S

AddingcaloriestoyourcoffeeandteaCream,heavy•1tablespoon•1FTCreamer,nondairy,flavored•1tablespoon•1FT

Creamer,nondairy,plain•2tablespoons•1FTCreamer,nondairy,plain,light•2½tablespoons•1FTHalf-and-half•2tablespoons•1FTSugar•2teaspoons•0.5S

RecipesforweightlossCanyou loseweightandeatwellat thesametime?Ofcourse!Themenudecisionsyoumakeeachdayshouldbebasedonavarietyoffoodsandkitchentechniquesthatcanhelpkeepyouhealthy.Therecipesthatfollowshowhoweasyandenjoyableeatingwellcanbe.

BakedChickenWithPears

10minutespreparationtime•20minutescookingtime•Serves8

Ingredients:8/4-oz.boneless,skinlesschickenbreasts1tsp.tarragon1tbsp.oliveoil(divided)4mediumsweetonions,thinlysliced4pears,seededandthinlysliced1c.low-fatfetacheesecrumbles

Preparation:1.Preheatovento375F.2.Rubeachchickenbreastwithtarragon.3.Inalarge,ovenproofskillet,heat½tablespoonoliveoilandcookchicken2to3minutesasideuntil lightly golden. Add remaining oil and sliced onion and continue to cook until onions aretranslucent.4.Lightlycover theskilletwith foil.Placeskillet inovenandbakechickenandonionsabout15minutes.Chickenshouldreach165Fwhentestedwithameatthermometer.Removefromoven.Letrest(stillcovered)about5minutesbeforeserving.5. Plate chicken as follows:Make a bed of cooked onion, place chicken on top. Arrange pearslicesonandaroundchicken.Sprinkleeachwith2tablespoonsfeta.Serve.

Pyramidservings:Vegetables3,Fruits1,Protein/Dairy1,

Perserving:Calories255,Protein31g,Carbohydrate26g,Totalfat3g,Monounsaturatedfat1.6g,Cholesterol66mg,Sodium199mg,Fiber4g,

BreakfastBurrito

5minutespreparationtime•10minutescookingtime•Serves1

Ingredients:½c.choppedtomato2tbsp.choppedonion¼c.cannedcorn—withnosaltadded¼c.eggsubstitute1whole-wheatflourtortilla,6-inchdiameter2tbsp.salsa

Preparation:1. Inasmallskillet,addthechoppedtomato,onionandcorn.Cookovermediumheatuntil thevegetablesaresoftandmoistureisevaporated.2. Add the egg substitute and scramble with the vegetables until cooked through, about 3minutes.3.Spreadtheeggmixture in thecenterof the tortillaandtopwithsalsa.Foldbothsidesof thetortillaupoverthefilling,thenrolltoclose.Serveimmediately.

Pyramidservings:

Vegetables1,Carbohydrates2,Protein/Dairy.5,

Perserving:

Calories231,Protein 12 g, Carbohydrate 34 g, Total fat 5 g, Monounsaturated fat 2 g, Cholesterol 1 mg,Sodium519mg,Fiber8g,

Heart-HealthyOatmeal

5minutespreparationtime•10minutescookingtime•Serves6

Ingredients:2c.old-fashionedrolledoats1c.blueberries¼c.driedcranberriesorraisins¼c.brownsugar2c.fat-freevanillayogurt,sweetenedwithlow-caloriesweetener¼c.choppedwalnuts3¼c.water

Preparation:1.Inamediumsaucepan,bringwatertoaboil;stir inoats.Returntoaboilandreduceheattomedium.Cookabout5minutesoruntilmostof the liquid isabsorbed.Stir frequently.Removefromheat.2.Mixfruitintooatmeal.Spoonintobowls.Topwithbrownsugar,yogurtandwalnuts.Serve.

Pyramidservings:

Fruits1,Carbohydrates1,Protein/Dairy.5,Fats1,Sweets1,

Perserving:

Calories249,Protein9g,Carbohydrate42g,Totalfat5g,Monounsaturatedfat2g,Cholesterol1mg,Sodium51mg,Fiber5g,

MorningGloryMuffins

15minutespreparationtime•35minutescookingtime•Makes18smallmuffins

Ingredients:1c.all-purpose(plain)flour1c.whole-wheatflour¾c.sugar2tsp.bakingsoda2tsp.groundcinnamon¼tsp.salt¾c.eggsubstitute½c.vegetableoil½c.unsweetenedapplesauce2tsp.vanillaextract2c.choppedapples,unpeeled½c.raisins¾c.gratedcarrots2tbsp.choppedpecans

Preparation:1.Preheattheovento350F.2.Lineamuffinpanwithpaperorfoilliners.3.Inabowl,combinetheflours,sugar,bakingsoda,cinnamonandsalt.Whisktoblendevenly.4.Inaseparatebowl,addeggsubstitute,oil,applesauceandvanilla.Stir inapples,raisinsandcarrots.Addtotheflourmixtureandblendjustuntilmoistenedbutstillslightlylumpy.5.Spoonthebatterintomuffincups,fillingeachcupabout²⁄3full.Sprinklewithchoppedpecansandbakeuntilspringytothetouch,about35minutes.6.Letcoolfor5minutes,thentransferthemuffinstoawirerackandletcoolcompletely.Serve.

Pyramidservings:

Fruits1,Carbohydrates1,Fats1,

Perserving:

Calories170,Protein3g,Carbohydrate25g,Total fat7g,Monounsaturatedfat2g,Saturatedfat1g,Cholesterol, trace

Sodium195mg,Fiber2g,

BulgurSaladWithFruitsandNuts

15minutespreparationtime•30minutescookingtime•Serves8

Ingredients:1c.rawbulgur2c.boilingwater²⁄3c.coarselychoppedwalnuts½c.raisinsorcurrants1largeribcelery,finelydiced¼c.toastedsunflowerseeds2tbsp.chives,minced1mediumapplejuiceofhalfalemon¼c.oliveoil2tbsp.honey½tsp.cumin¼tsp.cinnamondashofnutmeg

Preparation:1.Placethebulgur inaheat-proofmixingbowlandpour2cupsboilingwaterover it.Coverthebowlandletitstandfor30minutes,oruntilthewaterisabsorbed.2.Fluffwithafork.3.Inaservingbowl,combinethewalnuts,raisins,celery,sunflowerseedsandchives.4.Core(butdon’tpeel)theappleanddiceitfinely.Tossitwiththelemonjuiceinasmallbowl.5.Addapple,alongwiththeremainingingredients,tothenut-raisinmixture.Stirwell.6.Stirinthebulgur.7.Serveatonce,orchilluntilneeded.

Pyramidservings:

Fruits,1Carbohydrates,1Fats,3

Perserving:

Calories,246Protein, 5 g Carbohydrate, 26 g Total fat, 14 g Monounsaturated fat, 7 g Saturated fat, 2 gPolyunsaturatedfat,5gCholesterol,0mgSodium,9mgFiber,5g

Dietitian’stip:All walnuts are high in phosphorus, zinc, copper, iron, potassium, and vitamin E and low insaturated fat. Englishwalnuts have twice asmany omega-3 fatty acids—which are good forhearthealth—asdoblackwalnuts.

Chillout!Thebulgursaladtastesbetterifitstandsawhile,chilled,sotheflavorscanmix.

SimpleSpaghettiWithMarinaraSauce

10minutespreparationtime•45to90minutescookingtime•Serves8

Ingredients:1largeonion,chopped2garliccloves,minced(ormoreaccordingtopreference)1tbsp.oliveoil2/28-oz.cansofwhole,peeledtomatoesandjuice—withnosaltadded¼c.parsley,chopped12 oz. uncooked whole-wheat spaghetti 2 oz. finely grated Parmesan cheese (about ¾ c.)Preparation:1.Inalargeskillet,cookonionsandgarlicinoliveoilovermediumheatuntilsoft.Addtomatoes,includingjuice,andparsley.Simmer,breakinguptomatoesintosmallerpieces.(Tomakethickersauce,simmer forup to1½hours.)2.Filla largepot¾fullwithwater.Bring toaboil.Addthespaghetti andcookuntil “al dente”oruntil tender, yetwith texture. (Seepackagedirections fortime.)Drainpastathoroughly.3. Ina largeheatedbowl,combine thespaghettiandsauce.Tossgently tomix.Serve—eachservingtoppedwithParmesancheese.

Pyramidservings:

Vegetables2,Carbohydrates2,Fats1,

Perserving:

Calories247,Protein 10 g, Carbohydrate 43 g, Total fat 5 g,Monounsaturated fat 2 g, Saturated fat 1.5 g,Cholesterol5mg,Sodium140mg,Fiber7g,

BrownRiceWithVegetables15minutespreparationtime•45minutescookingtime•Serves8

Ingredients:1c.brownrice,uncooked1tbsp.oliveoil2c.reduced-sodiumchickenbroth(orwater)4scallions(greenonionsincludingtops)2c.total—choppedred,greenoryellowbellpeppers,celery,mushrooms,asparagus,peapodsorcarrots2tbsp.lemonjuiceOptional:groundblackpepper,choppedfreshparsleyPreparation:1. In a large saucepan, over medium heat, sauté the rice in oil for about 2 minutes stirringfrequently.Reduceheat,slowlyaddbroth,andsimmercoveredwithoutstirringoropeningthelid

forabout30minutes.2.Inthemeantime,chopscallionsincludinggreentopsintosmallpieces.Dothesamewithyourchoiceofvegetables.3.Whenricehascooked30minutes,addthevegetablesandlemonjuice.Stirwell tocombine.Coverpanandcontinuetocookovermediumheatuntilrice istenderbutstillhassometexture(about10to15minutesmore).4.Seasonwithblackpepperandtopwithchoppedfreshparsley(ifdesired)andserve.

Pyramidservings:

Vegetables1,Carbohydrates1,Fats1,

Perserving:

Calories141,Protein3g,Carbohydrate21g,Totalfat3g,Monounsaturatedfat1.5g,Cholesterol1mg,Sodium44mg,Fiber2g,

GrilledSalmonWithSlicedCucumberandRadish

15minutespreparationtime•8to10minutescookingtime•Serves8

Ingredients:2lbs.salmonfillet1tsp.lemonjuice1tbsp.oliveoil2c.cucumber,seededandthinlysliced¾c.radishes,thinlysliced2tbsp.vinegar¼tsp.dillweedOptional:groundblackpepper

Preparation:1.Rubsalmonwithlemonjuice,then1tsp.ofoil.Sprinklewithblackpepper,ifdesired.Cutinto8pieces.Placesalmon,skinsidedown,ontoaluminumfoilsprayedwithcookingspray.2.Inabowl,combinetheremainingingredients.Mixwellandrefrigerate.3.Grillorbroilatmediumtohighheatuntilsalmonisflakybutstillmoist.(Forbestresultsuseafoodthermometer.Theinternaltemperatureshouldbe145F.)4.Topeachservingofsalmonwiththecucumberandradishmixture.

Pyramidservings:

Vegetables1,Protein/Dairy1,Fats1,

Perserving:

Calories168,Protein 23 g, Carbohydrate 1 g, Total fat 8 g, Monounsaturated fat 3 g, Cholesterol 62 mg,Sodium54mg,Fiber,trace

ShrimpStir-Fry

10minutespreparationtime•8to10minutescookingtime•Serves4

Ingredients:1-2clovesgarlic,chopped¹⁄8tsp.freshginger,gratedorfinelychopped,1tbsp.oliveoil2½c.(about½lb.)freshsugarsnappeas½c.redbellsweetpepper,chopped(optional)12oz.medium-sizedrawshrimp,peeledanddeveinedPreparation:1.Sautégarlicandgingerinoilinlargeskilletuntilfragrant.2.Stirinpeas,andchoppedbellpepperifdesired.Sautéuntiltender-crisp.3.Stirinshrimp.Cookovermediumheat3to4minutesuntilshrimparejustopaqueincenters.4.Servewithsteamedrice(notincludedinnutritionanalysis).

Pyramidservings:

Vegetables1,Protein/Dairy1,Fats.5,

Perserving:

Calories156,Protein 19 g,Carbohydrate 8 g, Total fat 5 g,Monounsaturated fat 2.5 g, Saturated fat 0.7 g,Polyunsaturatedfat5g,Cholesterol129mg,Sodium136mg,Fiber2g,

BlueberryandLemonCreamParfait10minutespreparationtime•Serves4

Ingredients:6oz.low-fat,vanillayogurtsweetenedwithlow-caloriesweetener4oz.fat-freecreamcheese1tsp.honey2tsp.freshlygratedlemonzest3c.freshblueberries,rinsedanddrainedwellPreparation:1.Drainliquidfromtheyogurt.Inamediumbowl,combinetheyogurt,creamcheeseandhoney.Useanelectricmixertobeatathighspeeduntiltheyogurtmixtureislightandcreamy.2.Stirthelemonzestintothemixture.3. Layer the lemon cream and blueberries in dessert dishes. Serve at once, or cover andrefrigerateuntilneeded.

Pyramidservings:Fruits1,Protein/Dairy.5,

Perserving:Calories125,Protein7g,Carbohydrate22g,Totalfat1g,Monounsaturatedfat,traceCholesterol4mg,Sodium180mg,Fiber3g,

IndexThe entries in this index are active links.Touse them just select the linkyouwantandclickonittobetakentotheselectedentryinthemaintext

A

ABCapproachaccountability,weightlossaccountability2ActionGuideactivityrecord,activityrecord2elementsof

addhabitsexerciseorwalkingfruitsandvegetableshealthybreakfasthealthyfatswholegrains

aerobicsactivitieswarm-upandcool-downworkoutelements

age,age2alcohol,alcohol2all-or-nothingthinkingarthritis,exerciseandattitudesadjustingall-or-nothinginflexibilitynegativeunrealistic

B

basalmetabolicrate(BMR),BMR2,BMR3behaviorchainsABCapproachapproachesbreakingconfrontationapproachdefineddistractionapproachexampleshapingapproach

behaviorobstaclesbodyimageconfidenceeatingcontrolexerciseandhungerfrustrationlapseslate-nightsnackingsocialeventsstressed,depressedorboredTV

behaviorschange,maintainingchanged,celebratingchangingfamiliarityselectingforchange

beverageservingsbodyfatbodyimagestrategies

bodymassindex(BMI)bodyfatanddefineddetermining,determining2diseaseriskandhealthyrangesinweight-lossgoal

bodyshapebonushabitsactivityrecordsdailygoals,dailygoals2foodrecordsmorewalkingandexercise“realfood”

breakfastfoodgroupshealthyportioncontrolsamplemenusservings,servings2skippingobstacletips

breakhabitsmeatanddairyrestaurantssnackssugarTV

burningcalories,burningcalories2aerobicsandchart

withhigherintensitymenandwomennumberforweightlossphysicalactivityandSeealsocalories

C

calciumcaloriegoalsminimumrecommendedselectingservingrecommendationsfor

caloriesalcoholburning,burning2defined,emptyintakereductionsourcesoffromsweetstracking,tracking2

carbohydrates,carbohydrates2ascaloriesourcedefinedservingstypesof

cereals,cereals2changingbehaviorsgoalslapseanticipationlifestyleshiftsandplan

preparingforprocessstrategiestips

confrontationapproachconveniencefoodscookingmethodsnotenjoying

corestabilitycravings

D

dailygoals,dailygoals2dairyinfoodstockservings

depressiondessertservingsdinnerinportioncontrolsamplemenusservingsizes

distractionapproach

E

eatingonbusyschedulecontrolstrategiesexperienceflexibility

fromhungerplace,findingplanstothepyramid,tothepyramid2schedulestoppingwhenfulltriggers

emptycaloriesenergy,energy2balanceBMRneedsdietarysourcesoffoodneeds,varianceof

energyaccountageandbalancingbodysizeandcompositionandinfluencesonmagicnumbersciencebehindsexand

energydensity,energydensity2fruits,vegetables

exercise,exercise2aerobicsafterburnageandarthritisstrategiesbuddydefined

embarrassmentandenjoymentstrategiesenvironmentstrategiesintensityintervalskeypointsmedicalandphysicallimitationsrecordsschedulestrengthtrainingstretchingandflexibilitytimestrategiestirednessandtravelstrategieswarmingupbeforewarningsigns

expectationsrealistic,expectationsrealistic2

F

fats,fats2ascaloriesourcedefinedeatingashabitinfoodsinfruitsandvegetableshealthymonounsaturated,monounsaturated2servingstranstypesof

fiber,fiber3benefitsof

definedenergydensityandinsoluble,insoluble2soluble,soluble2

fishasproteinsourceasredmeatsubstitute

foodgroupsfoodrecords,foodrecords2food(s)difficultyresistingaseatingtriggershealthy,expenseobstacle“real,”shoppingforstrategies,strategies2

fruitsforbreakfastdislikeofenergydensityinfoodstockfreshorfrozen,freshorfrozen2mealplanningand,mealplanningand,2aspyramidfoundation,pyramidfoundationready-to-eat,ready-to-eat2servingsassnacks

frustration,strategiesfor

G

goalsactivity

behaviorchangecaloriecharacteristicsofdaily,daily2outcomeandperformanceshort-termweight-loss,weight-loss2

grainsbulkfiberinfoodstockinmealpreparationshoppingfor

H

habitsactivityrecordsaddbreakbonusdailygoals,dailygoals2foodrecordsfruitsandvegetableshealthybreakfasthealthyfatsmeatandlow-fatdairynorestaurantsnosnacksnosugarnoTVphysicalactivity,physicalactivity2"real"food

wholegrainsHabitTrackerhealthybreakfasthealthycookinghealthyweightbodymassindex(BMI),defined,findingformulamedicalhistoryself-imageandwaistmeasurement

hungerexerciseandshoppingand

I

inflexibilityinsolublefiber,insolublefiber2

L

lapses,lapses2definedstrategiesforstressandtips

legumes,legumes2LiveIt!adjustingelementsofpreparation

reviewweight-lossgoal

LoseIt!addhabitsbonushabitsbreakhabitslessonsmotivationaltipsreadinessassessmentrepeatingreview

lunchportioncontrolsamplemenus

M

maincourseservingsMayoClinicHealthyWeightPyramidcaloriesfromsweetscarbohydrateseatingto,eatingto2energydensityandfatsfruitsandvegetablesasgeneraleatingguideillustratedphysicalactivityproteinanddairyservings,servings2,servings3sweetsvegetablesandfruits,vegetablesandfruits2

mealplanning

familyinvolvementfruitsandvegetablesin,fruitsandvegetablesin2grainsinideasmeatin

mealpreparationshortcutsstress,easing

meatmealplanningandsubstitutes

menus,menus2adaptingtoseasonssample

moodsaseatingtriggersstrategiesfor

motivation,motivation2personal,analyzingtipsformaintaining

N

negativeself-talk,negativeself-talk2nutritionlabels,nutritionlabels2attentiontoillustrated

nutritionobstaclesbusyschedulecan’tresistcertainfoodshealthyfoodexpenselackoffamilysupportmenuplanningdifficulty

nocookingenjoymentskippingbreakfasttravelvegetableandfruitdislike

O

obesitybodymassindex(BMI)diseaseriskand

overweight,reasonsfor

P

physicalactivity,physicalactivity2adding,adding2aerobicdefinedintensity,intensity2,intensity3keypointsmeasurementrecords,records2starting,starting2tirednessandexercise

physicalactivityobstaclesagearthritisembarrassmentexercisedislikeexerciseenvironmenttimetravel

plateaus

portioncontrol,portioncontrol2breakfast,breakfast2dinnerlunchportionsdefinedservingsvs.

positive,accentuatingprotein,protein2ascaloriesourcedefinedinfoodstockservingssources

pyramid.SeeMayoClinicHealthyWeightPyramid

Q

quick&healthymenuideasquickreferenceguide,LoseIt!

R

readinessassessmentrecipesBakedChickenWithPearsBlueberryandLemonCreamParfaitBreakfastBurritoBrownRiceWithVegetablesBulgurSaladWithFruitandNutsGrilledSalmonWithCucumberandRadishHeart-HealthyOatmealMorningGloryMuffinsShrimpStir-Fry

SimpleSpaghettiWithMarinaraSaucesubstitutionsin

recordsactivity,activity2food,food2overviewof

relapsesrestaurants,restuarants2appetizersChinesedessertentreesFrenchGreekhiddenfatsandcaloriesandItalianJapaneseMexicansaladsidedishsoup

results,LoseIt!questionsandsolutionssummarizing

S

saladservingssamplemenussandwichservings,sandwichservings2scheduleseatingexercise

physicalactivityrestand

self-imageself-talknegative,negative2positive,positive2

servingsbeveragebreakfast,breakfast2carbohydratescountingdessertsdinnerestimatingfatsfiguringoutfruitslunchmaincourseMayoClinicHealthyWeightPyramid,MayoClinicPyramid2portionsvs.proteinanddairyrecommendationsforcaloriegoalssaladandsoupsandwichsidedishsizes,sizes2snacksweetsvegetablesvisualcues

shapingapproach

shoppinglistsnutritionlabelsand

sidedishservingssnacksavoidingashabitlate-night,strategiesforoptionsforsampleservings

socialoccasionsbehaviorstrategieseatingtriggers

solublefiber,solublefiber2soupservingsstrengthtrainingcoredefined

stressaddressinglapsesand

stretchingsuccess,success2strategies

sugarsubstitutions

supportfamily,lackofteam

sweetsdailycalorieamountservings

T

travelingeatingstrategieswhilefruitsandvegetablesandphysicalactivityandasphysicalactivityobstacle

triggers,eatingTVwatching,TVwatching2

V

vegetablesdislikeofenergydensityinfoodstockfreshorfrozen,freshorfrozen2inmealplanning,inmealplanning2aspyramidfoundation,aspyramidfoundation2ready-to-eat,ready-to-eat2reasonsforeatingservingsassnacks

W

waistmeasurementwalking,walking2distancegettingstartingwithwithpedometerstepsperday

water,water2,water3

weight,healthyloggingphotos

weightlossaccountabilityaddhabitsforbonushabitsforbreakhabitsforburningcaloriesforconfidencehealthconditionsandinitialweightdeterminationmotivationaltips,motivationaltips2questionsandsolutionsreadinessassessmentsetbacksstartingpointasstrategicproblem

weight-lossgoalsbodymassindex(BMI)andbreakingdowncharacteristicsofintermediatesettingsizeoftypesof,typesof2Seealsogoals

wholefoods

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