Table of Contents
1 Take It Off! 1
What to Expect 2
Measure for Measure 2
Weighing In 3
Give or Take an Inch 4
Body Fat Percentage 7
Calories Count 9
When It's Okay to Cheat 10
Rest Up 12
2 Setting Yourself Up for Success 15
Putting Your Kitchen on a Diet 16
Helpful Tools 17
Keeping a Food Log 17
A Kitchen Scale 19
Reusable Containers 20
A Food Tote 20
Plan Ahead 21
Getting in the Right Frame of Mind 22
Buddy Up 23
3 The 20 Pounds in 2 Months Plan 27
Bring on the Bulk 28
Designing Your Meals 28
Making Smart Food Choices 29
Choose Your Food 31
Protein 31
Carbohydrates (Starches) 33
Fruits and Vegetables 34
Good Fats 35
Other Ingredients 36
A Sample Day's Diet 36
4 Putting It All Together 39
Updating Your Go-To Meals 40
At the Grocery Store 42
Cooking in Bulk 44
Low and Slow Cooking 44
Veggie Prep 45
Some Assembly Required 46
Enjoying the Fruits of Your Labor 47
A Week of Meals 47
5 Boosting Your Burn 51
How Your Body Bums Calories 51
Calculating Your Burn 52
Gadgets to Get You Going 55
Burning NEAT Calories 57
6 Lifting to Lose 61
Why Weights? 62
The Health Benefits of Lifting Weights 63
Workout Sequencing 64
How Much Should You Lift? 65
When Should You Lift? 66
The Workouts 67
Warm Up 67
Workout 1 68
Workout 2 68
Workout 3 69
7 Cutting Calories with Cardio 71
Live Longer with Cardio 72
How Much Cardio Do You Need? 73
All-Out or Nothing? 74
Perceived Exertion 75
Heart Rate 76
When to Work Out 79
Work Out! 79
Dreadmill Delivery 81
Metabolic "Playlist" Circuit 82
Sample Week 85
8 Making It Work 87
When the Honeymoon's Over 88
Planning for Setbacks 88
Two Types of Hunger 90
Physical Versus Emotional Hunger 90
Combating Emotional Eating 91
Food Is Fuel 93
Doing It Anyway 94
Staying on the Wagon 95
9 Staying Social 97
Eating Out 98
Take Control 98
Order Up! 99
More Dining-Out-on-a-Diet Tips 100
Dealing with Family 101
Socializing on a Diet 102
Livin' Large 104
Working It at Work 106
10 Final Week Countdown 107
Hello, H2O 108
Got Water? 108
Flush the Fat 109
Tips for a Flat Belly 110
Limiting Certain Foods 110
Increasing Certain Foods 112
Burn It Off! 113
Day 1 114
Day 2 114
Day 3 115
Day 4 115
Day 5 115
Day 6 116
Day 7 116
Easy Does It! 116
11 Keeping the Weight Off 119
A New Normal 120
Developing an Exit Strategy 120
What (Usually) Happens When the Diet Ends 122
Transitioning to Maintenance Mode 123
Redefining Normal 124
Eating for a Lifetime 126
Changing Your Outlook 127
Appendixes
A Glossary 129
B Resources 131
Index 139
