Mayo Clinic on Healthy Weight : Answers to Help You Achieve and Maintain the Weight That's Right for You,9781893005051

Mayo Clinic on Healthy Weight : Answers to Help You Achieve and Maintain the Weight That's Right for You

by ;
ISBN13: 9781893005051
ISBN10: 1893005054
Format: Paperback
Pub. Date: 2000-12-01
Publisher(s): Mayo Clinic
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Summary

The Mayo Clinic offers tips on healthy weight that encourages readers to achieve and maintain the weight that healthiest for them -- and to reduce their risk for weight-related diseases. Features information on how to lose pounds and enjoy the process, shopping smarter, restaurant dining tips, and more. Includes recipes illustrated with full-color photos.

Table of Contents

Preface v
Part 1: Getting motivated
Where to start
3(12)
The unhealthy truth
4(1)
The bulking of America
5(1)
The joy of success
6(2)
Blame and shame
8(1)
Calories, not volume
9(3)
On your way
12(3)
Are you too heavy?
15(6)
What is obesity?
15(1)
What's your BMI?
16(2)
Tale of the tape
18(3)
What causes obesity?
21(8)
Your genes
21(1)
Your diet
22(1)
Your activity
23(3)
Understanding weight control
26(2)
The good news
28(1)
Is your health at risk?
29(10)
Avoidable health problems
29(4)
Can your weight affect your life span?
33(1)
Self-assessment tools
33(3)
Do you really need to lose weight?
36(3)
Measuring the challenge
39(10)
Identifying your unique challenges
40(2)
Preparing to change
42(1)
Starting with a commitment
43(2)
Setting goals
45(1)
Planning ahead
46(3)
Fundamentals of healthy eating
49(28)
Variety is the spice of life
50(2)
Calories do count
52(1)
Fat in your diet
52(3)
Carbohydrates in your diet
55(2)
Watch those portion sizes
57(1)
Energy density --- Feeling full on fewer calories
58(1)
Food group fundamentals
59(5)
Shrewd shopping
64(3)
Preparing healthy foods
67(5)
Eating out
72(5)
Part 2: How to lose weight
Converting knowledge to action
77(28)
A new approach to healthy weight
77(15)
Daily dining record
92(2)
Putting our pyramid approach to work for you
94(1)
Daily menus
94(8)
Advanced menu planning
102(3)
Physical activity
105(20)
Weighing the merits
106(1)
Tailoring your personal program
107(4)
The family way
111(2)
Taking the next step
113(2)
Crafting a plan
115(1)
Aerobic exercise
116(4)
Strength and balance
120(1)
Flexibility and stretching
121(1)
Recording your progress
122(2)
A new attitude
124(1)
Changing attitudes and actions
125(20)
First, think this through
126(3)
Know thyself
129(1)
How to change
130(8)
Deprivation is a no-no
138(1)
Accentuate the positive
139(1)
Time is on your side
140(2)
Put your whole self in
142(3)
When the going gets tough
145(16)
Forming good habits
146(3)
Get real
149(2)
A solution for every problem
151(2)
Willpower vs. self-control
153(3)
Friends in need
156(1)
Staying the course
157(3)
And finally...
160(1)
Other eating plans
161(14)
Low-calorie liquid diets
162(1)
Low-calorie solid-food diets
163(2)
Fad diets
165(3)
Prepared-food diets
168(1)
Commercial group approaches
169(3)
Now's the time
172(3)
Part 3: When you need more help
Medications for weight loss
175(10)
Who's a candidate?
176(2)
Popular prescription medications
178(2)
Popular over-the-counter drugs
180(5)
Surgery for weight loss
185(10)
Is surgery right for you?
186(1)
How your digestive system works
187(1)
Options to consider
188(4)
Side effects of surgery
192(1)
Making the adjustments
193(1)
It takes more than surgery
194(1)
Appendix Recipes you can rely on 195(6)
Sunshine juice blend
196(1)
Provencal chicken and fennel
196(1)
Summer savory spinach frittata
197(1)
Wild rice-and-chicken salad
198(1)
Thai-style mushroom-and-tofu stir-fry
199(1)
Gingered carrot soup
199(2)
Index 201

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