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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:
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...