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Calorie Counter Journal For Dummies

ISBN: 978-0-470-63998-6
264 pages
November 2010
Calorie Counter Journal For Dummies (0470639989) cover image
Achieve your dietary and lifestyle goals and stay on top of your eating and exercise plan

Are you trying to improve your health? This handy guide provides you with the tools you need to change your eating and exercise habits for the better. Chock-full of useful information, this book will help you set realistic, attainable goals and get you on your way to achieving them.

  • Customize your journal — track all kinds of information based on your specific health condition and goals

  • Create your personal vision — determine which stage of behavior change you're in and establish SMART goals

  • Eat right and stay fit — figure out your calorie needs, understand food groups, and balance healthy eating and exercising

  • Record important nutritional information — document average dietary intake, exercise progress, and personal achievements

  • Track your progress — see positive trends in your behaviors and overall health

Open the book and find:

  • 24 weeks of daily journal pages

  • Weekly wrap-up assessment pages

  • Quick-reference nutritional information

  • A primer on basic sports nutrition

  • Sample exercise plans

  • Clues for determining your health status

  • Guidance on setting achievable goals

Learn to:

  • Assess your health and fitness

  • Set dietary and lifestyle goals

  • Use the journal to document dietary intake, exercise, and weight loss

  • Think beyond the scale

  • Incorporate exercise in your daily life

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Introduction.

About This Book.

Conventions Used in This Book.

Foolish Assumptions.

How This Book Is Organized.

Part I: Setting Goals and Tracking Calories.

Part II: How to Use a Food and Exercise Journal.

Part III: Journal.

Icons Used in This Book.

Where to Go from Here.

Part I: Setting Goals and Tracking Calories.

Chapter 1: Getting Started.

Assessing Your Current Health Status.

Calculating your BMI.

Knowing your risk factors.

Figuring out just how physically fit you are.

Determining Your Calorie Needs.

The influences.

The math.

Eating from the Five Food Groups.

What’s a Serving?

Serving size 101.

The Nutrition Facts label.

A note about beverages.

Chapter 2: Developing Goals You Can Stick With.

Determining Which Stage of Behavior Change You’re In.

Creating a Vision.

Setting SMART Goals.

Specific goals.

Measurable goals.

Attainable goals.

Realistic goals.

Timely goals.

Thinking beyond the Scale.

Using Other Markers to Measure Success.

Chapter 3: Working toward Your Goals.

How to Establish a Routine.

Logging Your Way to Success.

Cutting Calories, the Easier Way.

Looking at the Calories Burned in Various Activities.

Exercise 101.

Sampling some strength-training exercises.

Planning your workouts.

Part II: How to Use a Food and Exercise Journal.

Chapter 4: Dear Diary: Using Your Journal.

Getting to Know Your New Best Friend: The Journal Layout.

Your daily food and beverage journal.

Your daily exercise journal.

A sample journal page.

Your weekly assessment.

Being as Specific as You Can.

Making It Personal.

Balancing Healthy Eating with Exercise.

Chapter 5: A Special Message for Athletes.

The Basics of Sports Nutrition.

Before exercising.

While exercising.

After exercising.

Logging Your Way to Better Performance.

Supplements: Too Much of a Good Thing.

How to Lose Weight and Compete.

Part III: Journal.

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Rosanne Rust is a registered dietitian and nutrition consultant at www.rustnutrition.com. She is also a licensed provider for Real Living Nutrition Services.

Meri Raffetto is a registered dietitian, weight-loss coach, and the founder and CEO of www.reallivingnutrition.com.

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