TOC

Preface

1. Introduction to the Sustainable Weight Loss Lifestyle (SWLL)

  1. The Problem with Diets
  2. Lifestyle
  3. The National Weight Control Registry
  4. What is the Sustainable Weight Loss Lifestyle?
  5. Why Does the SWLL work?
  6. What to Expect on the SWLL

2. Transition to the SWLL

  1. Introduction
  2. Mental Set
  3. Assessment
  4. Why Are You Overweight?
  5. Experiment
  6. Read and Learn

3. Calories

  1. Calories
  2. Macronutrients and the Thermic Effect of Food
  3. Macronutrient Mix
  4. Burning Calories
  5. The Thermic Effect of the Whole Diet
  6. The Harris-Benedict Formula
  7. Calorie Requirements
  8. Metabolic Equivalents (METs)
  9. An Extra Slice of Pizza
  10. The Easiest Way to Lose Some Weight

4. The SWLL Diet

  1. Implementing the SWLL Diet
  2. The SWLL Diet
  3. More on Macronutrients
  4. Sources of Nutrition Information
  5. Accurate Nutrition Information
  6. Calorie Awareness
  7. Counting Grams of Fat
  8. Counting Grams of Fiber
  9. Counting Calories
  10. Substitutions
  11. How Many Calories Can You Save by Substitution?
  12. Two Menus
  13. Energy Density
  14. Taste Training

5. Aerobics

  1. Introduction
  2. Before You Start an Aerobic Program
  3. Choosing Your Aerobic Activity
  4. Treadmill
  5. First Jog
  6. Exercise Intensity and Training Heart Rate
  7. Interval Training

6. Aerobics and Calories Burned

  1. Introduction
  2. VO2max and Calories Burned
  3. Heart Rate Monitor (HRM)
  4. Treadmill METs
  5. METs for Other Activities
  6. Excess Post-exercise Oxygen Consumption (EPOC)

7. In Praise of Muscles

  1. Introduction
  2. Appearance
  3. Advantages of Weight Training
  4. Muscles and Calories Burned
  5. Weight Training Calorie Burn
  6. Muscles and Aging

8. Weight Training

  1. Introduction
  2. Before You Start
  3. Transition
  4. Principles of Weight Training
  5. Heavy Weights
  6. Muscle Groups

9. Non-exercise Activity Thermogenesis (NEAT)

  1. Introduction
  2. Getting Started
  3. Ways to Increase NEAT
  4. The Compendium of Physical Activities

10. Health

  1. Introduction
  2. Two Lifestyles
  3. Metabolic Syndrome
  4. Obesity
  5. Hypertension
  6. Insulin Resistance
  7. Triglycerides (TG) and High Density Lipoprotein (HDL)
  8. Diabetes
  9. Cardiovascular Diseases
  10. Cancer
  11. Dementia
  12. Genes
  13. Aging
  14. Summary

11. The Role of the Mind

  1. Introduction
  2. Mental Architecture
  3. Alice and Kay
  4. Choice
  5. Self-esteem
  6. Introspection
  7. Rationalization and Objectivity
  8. Guilt and Shame
  9. Dealing with Shame
  10. Binge Eating
  11. Combating Binge Eating
  12. Seeking Professional Help

12. A Laboratory of One

  1. Introduction
  2. History of Dieting
  3. The Cholesterol Diet
  4. Food Intake at Age 75
  5. Exercise History
  6. Metabolic Syndrome Measures
  7. Obesity
  8. Blood Pressure
  9. Blood Glucose
  10. Cholesterol
  11. Summary

Appendices

  • Appendix 1–Body Mass Index (BMI)
  • Appendix 2–VO2 and Heart Rate
  • Appendix 3a–”Buying” Fiber
  • Appendix 3b–Soluble fiber
  • Appendix 3c–Ratio of Omega-3 and Omega-6
  • Appendix 4–Other dietary patterns
  • Appendix 5–Research
  • Appendix 6–Recipes

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