2. BEFORE YOU START
Begin with a Medical Exam
Cardio Self-Assessment
One-Mile Walking Test
What Should You Weigh
Body-Fat Percentage
Body-Mass Index (BMI)
What's Your Best Weight?
Body Weight Assessment Example
What is Your Realistic Weight?
Time to Set Goals (page 21)

3. EXERCISE FOR WEIGHT CONTROL
Be More Active Every Day
Calories Burned for Different Activities
Calories Burned Example
Types of Exercise
Select the Right Activity
Aerobic Exercise: How Hard?
Target Training Zone
Aerobic Exercise: A Great Walking Program
Get a Pedometer
Aerobic Exercise: Jogging Program
Strength Programs
Dumbbell Exercises
More Strengthening Exercises
Still More Exercises
Missed Exercise Sessions
Risks & Possible Problems
How to Avoid Injury
Keep an Exercise Log
An Effective Low-Cost Exercise Program
Workout to Control Your Weight (page 42)

4. NUTRITION FOR WEIGHT CONTROL
Nutrients, Micronutrients & Phytonutrients
Complete & Incomplete Proteins
You Need Carbs
Glycemic Index
Glycemic Load
Cholesterol & Triglyceride
The Skinny on Fats
Vitamins & Minerals
Phytonutrients: Good Stuff from Plants
Guidelines for a Healthy Eating
Basic Food Groups
Vitamin & Mineral Supplements
Advice for Seniors
Calories & More Calories
Estimating Calories in a Meal
You need Fiber
Water, Water Everywhere
Salt in Moderation
Go Easy on Sugar
Common Sense Nutrition
Eat Slowly (page 75)

5. WEIGHT CONTROL
Conservation of Energy
Your Total Energy Requirements
Basil Metabolic Energy
Activity Energy & Activity Levels
You Generate Heat (page 79)

6. WEIGHT LOSS
Weight Loss Program for Men
Why People are Overweight
When Does Weight Change Occur?
Weight Loss Math
What about Counting Carbs?
What about Weight Watchers' Points?
Weight Loss Diets
What Makes for a Good Diet?
Weight Loss Math
Weight Loss Prediction Tables
Weight Loss Prediction Example
What if Your Weight Isn't in the Tables?
Your Daily Calories Can Vary
Weight Maintenance
Weight Maintenance Example
Weight Loss Decreases Over Time
Weight Loss Due to Water Variations
The Dreaded Weight Loss Plateau
Weight Loss Plateau Example
Weight Loss Principles (page 98)

7. WEIGHT LOSS MEAL PLANS
Devise Your Own Meal Plan
***Set Meals Make It Easy
***Weight Loss Eating Plan Example

Pre-Planned Eating Paterns
***1,200 Calorie Diet Eating Patterns
***1,500 Calorie Diet Eating Patterns
***1,800 Calorie Diet Eating Patterns

30-Day Meal Plans
** Exchanging & Substituting Foods
***Take Two Nights Off
***Frozen Dinners Once a Week
***Eating Out
***30-Day Diet Information
***Important Notes (page 111)