Chapter 1
Are You Out to Lunch?
Watching your weight doesn't mean givin up "dinners out." I teach the reader how to eat smart in restaurants.
Chaper 2
Exercise Essentials
Exercise is required for weight management, this chapter outlines what to do and why the "essentials" make it easier
Chapter 3
The Energy Equation
Not many people like to exercise. Measuring the pros and cons of exercise demonstrates how being fit over fat wins.
Chapter 4
Do You Have a Drinking Problem?
All about water.
Chapter 5
Fiber, the Forgotten Food Source.
I teach the importance of fiber, how much and how to do it tastefully.
Chapter 6
From Stress to Stretch Marks
Stress causes people to overeat. Learn tips on relaxation and stress management and how it relates to losing weight.
Chapter 7
The Different Weighs of Men and Women
Men lose weight more efficiently . I tell you why and how to deal with it.
Chapter 8
Do it Write
Learn why and how to keep successful food records.
Chapter 9
Scrap the Habit
Bad habits are nearly impossible to break, I teach you how to "break them down"
Chapter 10
Please Take it Personally
Everyone has a Personal Eating Style (P.E.S.) that will stick with us long after any diet. I teach you how to decipher your P.E.S. and how to work with it.
Chapter 11
"X-Cues" Me Please
Ritualistic or "patterned" eating causes people to eat from external cues (outside stimulation) rather than from internal cues (hunger). Behavior modification techniques are described which will teach the reader how to eat from internal cues.
Chapter 12
What Are Your Urges?
Urges and cravings lead to overeating. Learn how to harness your urges with what I call "urge curve."
Chapter 13
In X-S
How much food do we really need? I define why we eat so much when we need so little.
Chapter 14
Leave Failure to the Failures
The Failure Cycles keeps people dieting. I discuss why people fail, what the Failure Cycle is and I outline the Success Cycle.
Chapter 15
From the Gold Ruch to the "Mad Rush:
With our fast paced society, outside pressures and obligations short cut our efforts to be healthy. I discuss the "on the run" syndrome and how to incorporate health into a busy life.
Chapter 16
Fat Free Foods are Making You Fat
No matter what, fat gree foods do matter! Watch your food portions and be accurate.
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