Table of Contents
Part 1 Lose It! 6
What is The Mayo Clinic Diet? 8
Chapter 1 Ready, set, go 10
Before you start 12
Finding your inner motivation 13
Readiness quiz 14
Your starting point 17
Chapter 2 Add 5 Habits 20
Eat a healthy breakfast 22
Eat vegetables and fruits 24
Eat whole grains 26
Eat healthy fats 28
Move! 30
Mayo Clinic Healthy Weight Pyramid and Healthy Dining Table 32
Chapter 3 Break 5 Habits 34
No TV while eating 36
No sugar 38
No snacks 40
Limited meat and low-fat dairy 42
No eating at restaurants 44
Chapter 4 Adopt 5 Bonus Habits 46
Keep food records 48
Keep activity records 50
Move more! 52
Eat 'real food' 54
Have a daily goal 56
Chapter 5 What have you learned? 58
Analyzing your results 60
Habit tracker 61
Part 2 Live It! 64
Chapter 6 The next phase 66
From short-term to lifelong 67
A new path 70
Live-It! in real life 72
Chapter 7 Know your goals 76
Personal goals 79
Performance vs. outcome 81
Setting SMART goals 83
Chapter 8 Set your targets 84
Selecting your daily calorie target 85
Determining your daily servings targets 85
Quick guide to servings sizes 89
Chapter 9 Create your eating plan 92
Eating to the pyramid and dining table 94
Planning your meals 97
Portions vs. servings 101
Chapter 10 Expand your activity plan 110
Reduce the time you sit 112
Get more fit 114
Keep at it 116
Chapter 11 Track your progress 120
Why track? 122
Tracking tips 124
Transitioning from tracking to monitoring 129
Chapter 12 Seek support 130
Asking for help 132
Getting your family on board 134
Other types of support 136
Part 3 All the Extra Stuff 140
Chapter 13 What's your Healthy Weight? 142
What is a healthy weight? 144
Why am I overweight? 148
Chapter 14 Energy, Calories and Weight 150
Dietary sources of energy 152
Your energy account 156
Chapter 15 The Mayo Clinic Healthy Weight Pyramid 162
Energy density 163
Less dense, more filling 165
Chapter 16 Making Meals Easier 172
Time-saving strategies 177
Learning to mix and match 182
Chapter 17 Eating Out 188
Eating at fast-food restaurants 191
Your guide to healthy ethnic cuisine 200
Chapter 18 How to Change Behaviors 202
Preparing for change 204
Changing your behaviors 205
Chapter 19 Burning even more calories 212
Speed calorie burn with higher intensity 215
Calories burned in 1 hour 219
Chapter 20 I slipped up - what do I do? 220
Lapse and relapse 222
Behavior chains 223
Action Guide to weight-loss barriers 234
Pyramid servings at a glance 256
Recipes for Weight Loss 284
Menu Guide 300