Low-Calorie Dieting For Dummies

Break your bad habits and start enjoying a low-cal lifestyle!

Want to lose weight and keep it off for good? This no-nonsense
guide shows you how to consume fewer calories than you burn,
providing a delicious, easy, and safe low-calorie plan you can
follow for life! You'll find tools to improve your eating and
exercise habits, cope with stress and boredom, assess your
progress, and live healthier and happier.

Discover how to:

• Understand your metabolism.

• Set realistic, attainable goals.

• Maintain a healthy weight.

• Stock a low-cal kitchen.

• Eat right with simple, scrumptious, low-calorie recipes.

• Stay motivated long-term.

• Find outside support.

Order your copy today!

Autorentext
Susan McQuillan, a registered dietitian, writes about food, nutrition, and weight control from her home in New York City. She received her bachelor's degree in dietetics management from New York University and her master's degree in human nutrition from Hunter College, both in Manhattan. She was formerly a food and nutrition editor at American Health magazine and Reader's Digest general books division. Susan is the author of Breaking the Bonds of Food Addiction (Alpha/Penguin) and a contributor to many health and nutrition-related books and cookbooks. Her articles and recipes have appeared in Woman's Day, Family Circle, Cooking Light, Prevention, Fitness, Women's Sports and Fitness, McCall's, and Fit Pregnancy magazines.

Zusammenfassung
Break your bad habits and start enjoying a low-cal lifestyle! Want to lose weight and keep it off for good? This no-nonsense guide shows you how to consume fewer calories than you burn, providing a delicious, easy, and safe low-calorie plan you can follow for life! You'll find tools to improve your eating and exercise habits, cope with stress and boredom, assess your progress, and live healthier and happier.

Discover how to:

• Understand your metabolism.
• Set realistic, attainable goals.
• Maintain a healthy weight.
• Stock a low-cal kitchen.
• Eat right with simple, scrumptious, low-calorie recipes.
• Stay motivated long-term.
• Find outside support.
  Order your copy today!

Inhalt

Introduction 1

About This Book 1

Conventions Used in This Book 2

What You're Not to Read 3

Foolish Assumptions 3

How This Book Is Organized 4

Part I: Understanding the Basics of Low-Calorie Dieting 4

Part II: Getting Started: The Four-Week Plan and Beyond 4

Part III: Overcoming Obstacles and Moving On 5

Part IV: Trying Time-Tested Low-Calorie Recipes 5

Part V: The Part of Tens 5

Part VI: Appendixes 5

Icons Used in This Book 6

Where to Go from Here 6

Part I: Understanding the Basics of Low-Calorie Dieting 7

Chapter 1: Living a Low-Calorie Lifestyle 9

Deciding How Much Weight to Lose 10

Understanding How to Live a Healthy Low-Calorie Lifestyle 12

Getting Started on Your Low-Calorie Plan 13

Psyching up with goals, tools, and more 13

Setting up a low-calorie kitchen 14

Planning marvelous meals 14

Exercising to burn calories and improve your health 15

Staying on the Low-Calorie Track 16

Working through challenges 16

Assessing your progress from time to time 17

Looking for help 18

Chapter 2: Figuring Out the State of Your Weight 19

Ups and Downs: Discovering How People Gain and Lose Weight 20

Understanding the basics: Metabolism 101 20

Identifying calories and why they matter 21

Figuring out why gaining weight is so easy for some people 22

Recognizing why losing weight is so hard for some people 23

A Trip through Time: Taking Stock of How You Arrived Here 23

Reviewing your weight history 24

Examining your family history 25

A New Beginning: Altering Your Diet Plan 26

For beginners only 27

For pros 29

Tools of the Trade: Figuring Out How Overweight You Are 30

Interpreting a healthy weight range chart 31

Computing your BMI 33

Determining your waist-to-hip ratio 34

Chapter 3: Working with Guidelines for Healthy Low-Calorie Living 37

Cutting Calories for Weight-Loss Success 37

Comparing low-calorie diets to other diets 38

Figuring out what a low-calorie diet means to you 40

Focusing on Formulas for Low-Calorie Living 41

Determining the number of calories you need 42

Using another formula for weight loss 43

Understanding the Nutritional Nuts and Bolts of a Low-Calorie Diet 45

Getting the nutrients you need 45

Keeping your energy high and your diet interesting 51

Using Proven Strategies for Cutting Calories 52

Controlling portion size 52

Eating free foods 53

Watching calories from carbohydrates, proteins, and fats 55

Part II: Getting Started: The Four-Week Plan and Beyond 59

Chapter 4: Kick-Starting Your Low-Calorie Plan 61

Examining Your Current Diet Habits 61

Recognizing problem behaviors 62

Playing diet games 63

Giving Yourself a Lifestyle Makeover 65

Making changes one step at a time 65

Knowing your diet limits 66

Keeping your diet fresh 67

Checking Your Attitude 68

Finding and maintaining your motivation 68

Loosening up 68

Staying positive 69

Using Tracking Tools As You Get Started 70

Establishing your weight goals 70

Setting up your lifestyle goals 71

Keeping a food diary 74

Weighing in on a regular basis 77

Practicing Mindful Low-Calorie Living 80

Eating mindfully 80

Thinking mindfully 81

Chapter 5: Cooking in a Low-Calorie Kitchen 83

Gearing Up for Low-Calorie Meals 83

Following dietary guidelines 84

Deciding which foods to eat 85

Making a list and sticking to it 87

Shopping for Low-Calorie Foods 88 R...