Chapter List

• Introduction to Your Perfect Weight
• The Health Benefits of Weight Loss
• Setting Your Goal Weight
• A Beginners Guide to Cutting Fat
• Creating the Low-Fat Kitchen
• Shop Talk Developing Your Supermarket Savvy
• Low-Fat Cooking Tricks
• Nutrition Getting the Right Stuff
• Exercise Your Secret Weapon
• Resistance Training Pump Up Your Weight Loss Power
• Taming Your Stress While You Shed Pounds
• Change Your Ways Change Your Weight
• Jump-Starting Your Motivation
• Reader Survey Results
• Calling All Men
• For Women Only
• His Her Guide to Weight Loss
• Keeping Your Kids Slim
• Dining-Out Guide
• Special Situations
• Tips from Top Spas
• 20 Unexpected Reasons Why Weight Loss Fails
• Makeovers to Last a Lifetime
• Keeping It Off Forever
• Your Perfect Weight 52-Week Plan
• Your Perfect Weight Week 1
• Your Perfect Weight Week 2-5
• Your Perfect Weight Week 6-10
• Your Perfect Weight Week 11-13
• Your Perfect Weight Week 14-17
• Your Perfect Weight Week 18-20
• Your Perfect Weight Week 21-23
• Your Perfect Weight Week 24-26
• Your Perfect Weight Week 27-30
• Your Perfect Weight Week 31-35
• Your Perfect Weight Week 36-39
• Your Perfect Weight Week 40-43
• Your Perfect Weight Week 44-48
• Your Perfect Weight Week 49-52
• Your Perfect Weight Success Diary
• Sample Diary for Women
• Sample Diary For Men
• Success Diary
• Quick and Easy Low-Fat Recipes Breakfast
• Quick and Easy Low-Fat Recipes Dinner
• Quick and Easy Low-Fat Recipes Party Food
• Quick and Easy Low-Fat Recipes Brown-Bag Lunches
• Quick and Easy Low-Fat Recipes Desserts
• Low-Fat Survival Techniques for Thriving in a High-Fat World
• Never Say Never
• Training Yourself To Make Better Choices
• Slimmer Selections from Fast-Food Restaurants
• Surprise Some Foods Can Fool You
• One Hundred 100-Calorie Snacks
• Terms for Perfect Weight

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Your Perfect Weight 52-Week Plan

One Year
to Your
Perfect Weight

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Your Perfect Weight
52-Week Plan

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You've undoubtedly heard the expression, "Today is the first day of the rest of your life." Well, think of today just that way, for you're about to launch not another diet but a whole new way of living that will ensure you a slim body, radiant good health and feelings of eating satisfaction. Sound too good to be true? Not at all. It's possible, and it's something more and more people are getting into because they've finally come to a stark realization: Dieting doesn't work, but a combination of low-fat food and regular exercise does.

A little less ice cream here, a little more walking there--that's really all it takes to shed that excess weight for good. In these pages we'll be showing you the way to go, through a combination of savvy food swaps and easy low-fat meal preparation, stepped-up activity, including a weekly walking goal, and quick tricks to help you stay psyched for success.

If you aim for a 500-calorie-a-day deficit--the number of calories you need to burn (or avoid) to achieve slow but steady weight loss--you should expect to drop about a pound a week. Six months from now you can be 20 or 25 pounds lighter, not from a diet, but from your brand new lifestyle.

Your Perfect Weight 52-Week Plan is designed for everyone, whether you have been totally inactive and have a substantial amount of weight to lose or fairly active and have just a few pounds you'd like to shed. As you'll see, while the exercise portion of the 52-week plan gets progressively more challenging week by week, you will not have to exert yourself beyond your capabilities. It's meant to be a program you can comfortably follow for life.

Each week you'll be given new food and fitness activities to try. Aim to build as many of them into your daily routine as you can. The symbols beside them--a fork, sneakers and a head--will tell you at a glance whether the activity deals with eating, exercising or boosting your
motivation.

Oh, one more thing. With Your Perfect Weight 52-Week Plan, you won't need any fancy workout equipment, food-measuring gizmos, shiny spandex leotards or computer-generated menus. You will, however, need one indispensable item without which the plan cannot possibly succeed. It's called commitment--the determination to change your eating and exercise behavior for the better. But with such a wonderful, important goal ahead of you, how can you not feel a powerful sense of commitment? After all, you're not simply going to lose 20 or 30 pounds, you're going to be changing your life for the better, forever.

Let's get started!