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Book Chapter List
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This is the Table of Contents for Your Designer Diet. It's pretty detailed, so you can get a good feel for what's in the book by taking a look. The entire book is now online on this site, though the formatting in the book is much nicer. So feel free to click around and read whatever looks most interesting.
Introduction Strategy 1. See Your Doctor Now—What You Don’t Know May Kill You
Strategy 2. You are the Hero in Your Own Weight Loss Story
Strategy 3. Visit Our Website for More Information and Support
Threat 1. The Perfect Storm Threat
Threat 2. The Power of Starvation Threat
Threat 3. The Power of Genetics Threat
Threat 4. The Power of Food Threat
Threat 5. The Power of Rest Threat
Threat 6. The Power of Environment Threat
Threat 7. The Power of Slip-Ups Threat
Threat 8. The Double Whammy Threat
Threat 9. The Two Brain Threat—The Ant and the Grasshopper
Threat 10. The Weight Defense Threat
Threat 11. The Bored Taste Buds Threat
Threat 12. The Value Threat
Threat 13. The Stress Threat
Threat 14. The Sleep Threat
Threat 15. The Menopause Threat
Threat 16. The Andropause Threat
Threat 17. The Growing Old Threat
Threat 18. The Race Threat
Threat 19. The Womb Threat
Threat 20. The Hypothyroid Threat
Threat 21. The Nontaster Threat
Threat 22. The Fast Stomach Threat
Threat 23. The Gumption Threat
Threat 24. The Food-Free Threat
Threat 25. The Eat When Food Is Available Threat
Threat 26. The Boredom Threat
Threat 27. The Finish Your Plate Threat
Threat 28. The Snack Threat
Threat 29. The Craving Threat
Threat 30. The Calorie Bomb Threat
Threat 31. The Devil’s Bargain Threat
Threat 32. The Pink Elephant Threat
Threat 33. The Lost Exercise Threat
Threat 34. The Convenience Threat
Threat 35. The TV Threat
Threat 36. The Portion Distortion Threat
Threat 37. The Proximity Threat
Threat 38. The See Food Threat
Threat 39. The Variety Threat
Threat 40. The Dish Threat
Threat 41. The Low Income Threat
Threat 42. The Unsafe Neighborhood Threat
Threat 43. The High Cost of a Healthy Diet Threat
Threat 44. The Shopping Trap Threat
Threat 45. The Pestering Kid Threat
Threat 46. The Restaurant Threat
Threat 47. The Social Eating Threat
Threat 48. The Man Threat
Threat 49. The Air Conditioning Threat
Threat 50. The Free Market Threat
Threat 51. The Average Joe’s Diet Threat
Threat 52. The Want it All Now Threat
Threat 53. The Going Off Plan Threat
Threat 54. The Frog in the Pot Threat
Threat 55. The Bad Estimation Threat
Threat 56. The Fructose Threat
Threat 57. The Self Denial Threat
Threat 58. The Child Denial Threat
Threat 59. The Trans Fats Threat
Threat 60. The Distraction Threat
Threat 61. The Bacteria Threat
Threat 62. The Virus Threat
Strategy 4. How Extreme Do You Need to Be?
Strategy 5. Design Your Weight Loss Plan
Strategy 6. What Do You Do if Your Plan Isn’t Working?
Strategy 7. Changes in Your Life Means Changing Your Plan
Strategy 8. Why Do You Really Want to Sta on Your Diet?
Strategy 9. Know Your BMI—Are You Overweight and What Does It Mean for You?
Strategy 10. How Many Calories are You Really Eating?
Strategy 11. Understand the Pound
Strategy 12. What is Your Long Term Weight Goal?
Strategy 13. How Much Do You Want to Lose in a Spin?
Strategy 14. How Many Calories Can You Eat Each Day?
Strategy 15. Use Feedback to Control Your Weight—Know When to Take Action
Strategy 16. Darrell’s Classic Weight Loss Move
Strategy 17. Joyful Eating Step-by-Step
Strategy 18. How to Eat Joyfully in Different Situations
Strategy 19. Tricks for Maximizing Your Food Pleasure
Strategy 20. Refine Your Palate
Strategy 21. Twenty Tastes to Try Before You Die
Strategy 22. Manage Your Triggers
Strategy 23. Lifeguarding
Strategy 24. Visualize Your Own Automatic Eating Scenarios
Strategy 25. Bring Your Goal Picture to Mind
Strategy 26. Play Big Goal Little Goal
Strategy 27. Solving Emotional Eating with The Solution®
Strategy 28. Forgive Yourself—Prevent a Lapse from Becoming a Collapse
Strategy 29. Create Your Safe Zones Now, Using Your Logical Brain
Strategy 30. Out of Sight, Out of Mind
Strategy 31. Be Less Inactive
Strategy 32. Get a Life—Making Your Life Interesting Helps Drive Out the Appeal of Food
Strategy 33. Create Your Support Group—Long Term Support Systems Work
Strategy 34. Look Good Now—Don’t Wait to Buy Nice Clothes
Strategy 35. Manage Your Stress
Strategy 36. Daily Reminders—Keeping Your Diet In-Sight-and-In-Mind
Strategy 37. Create Your Own Strategies—Use the General Concepts and be Creative
Strategy 38. Leverage Your Metabolism—Your Muscles Help You Lose Weight 24 Hours a Day
Strategy 39. Move to a Place Where You Will Naturally Be More Active
Strategy 40. Take it Easy
Strategy 41. Walk the Walk—Add 2,000 Extra Steps a Day
Strategy 42. Ration TV
Strategy 43. Park Far Away from an Entrance
Strategy 44. Take the Stairs Instead of the Elevator
Strategy 45. Exercise in the Morning
Strategy 46. Work with a Personal Trainer
Strategy 47. Take Streaming Video Exercise Classes on Your Computer
Strategy 48. Increase Your NEAT
Strategy 49. The Integrative Workout
Strategy 50. The Playground Workout
Strategy 51. Just Don’t Sit, Sit Actively
Strategy 52. Go On the Dog Diet
Strategy 53. Servings vs. Portions
Strategy 54. The Honest Calorie Estimation Method
Strategy 55. Decide Exactly How Much You’ll Eat Before Taking the First Bite
Strategy 56. Start with Soup or Salad
Strategy 57. Ask for a Doggy Bag Immediately
Strategy 58. Split Meals with a Friend
Strategy 59. Use Meal Replacements
Strategy 60. Try Pre-Prepared Meals Instead of Cooking
Strategy 61. Use Smaller Plates and Bowls
Strategy 62. Break Up Food into Smaller Packages
Strategy 63. The Goody Rules
Strategy 64. Don’t Eat from a Container
Strategy 65. Don’t Bring Serving Dishes to the Table
Strategy 66. Trick Yourself into Eating More Healthy Food
Strategy 67. Eat More Meals at Home with Your Family
Strategy 68. Learn to Cook
Strategy 69. Pump Up the Volume—Feeling Full from Fewer Calories
Strategy 70. Structure Your Meal Plans—Plan Exactly What You’re Going to Eat and Why
Strategy 71. Use a Shopping List—Buy Only the Foods in Your Meal Plan
Strategy 72. Parents Rule—You Have More Influence Over Your Kids than You Think
Strategy 73. Eat Calories, Don’t Drink Them
Strategy 74. Snack Smart
Strategy 75. Eat More Fruits and Vegetables to Eat Less Fat and Sugar
Strategy 76. Don’t Skip Meals
Strategy 77. Drive Away from Temptation
Strategy 78. Don’t Eat in Your Car
Strategy 79. Pack Your Own Food
Strategy 80. Use the Hunt and Gather Method of Shopping
Strategy 81. Don’t Stockpile Food—You’ll Eat It If You Have It
Strategy 82. Know the Quantity of Each Item You Want to Buy
Strategy 83. Ignore Promotions
Strategy 84. Take Walking Meetings and Breaks
Strategy 85. Pack a Healthy Lunch—It’s Cheaper Too
Strategy 86. Stock Good Food in the Vending Machines
Strategy 87. Make Stairways Clean and Safe
Strategy 88. Reduce the Price on Healthy Items
Strategy 89. Use a Standing Workstation
Strategy 90. Offer Paid Vacation for Meeting Physical Fitness Goals
Strategy 91. Turn Students into Cooks
Strategy 92. Add Back PE—But Not Your Father’s PE
Strategy 93. Serve Healthy Lunches—With a Side of Nutritional Education
Strategy 94. Create Walking School Buses
Strategy 95. Build Active Communities
Strategy 96. Turn Blight into Might
Strategy 97. Make Playing Safe
Strategy 98. Create Policy Incentives
Strategy 99. Label All Foods with Calorie Counts
Chapter 27 : Tasting the Big 3: Wine, Chocolate, and Coffee |
