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Total Body Diet For Dummies

Total Body Diet For Dummies

Victoria Shanta Retelny, Academy of Nutrition & Dietetics

ISBN: 978-1-119-11054-5

Jan 2016

312 pages



Develop your own personal weight loss plan based on sound expert advice

Total Body Diet for Dummies is your expert-led guide to losing weight — and keeping it off — the healthy way. It's easy to fall into the trap of fad diets with their promises of fast results and little effort, but fad diets are often ineffective at best, or downright dangerous at worst. This book gives you the benefit of expertise instead, putting Academy of Nutrition and Dietetics guidelines right at your fingertips. You'll learn why physical activity, calorie counting, and psychological support are the cornerstones of successful and lasting weight loss, and why you should track your food intake, exercise, and sleep. You'll learn all about the various tools that can help you reach your goals, including mindful eating, wearable technology and mobile apps, and how to choose the right ones for you. Written by a registered dietitian nutritionist, these easy-to-follow and simple-to-apply tips will help you develop a customized weight loss plan without upending your day-to-day life or breaking your budget.

Conflicting guidance and questionable sources can make it that much harder to lose weight successfully without the help of a knowledgeable professional. This book cuts through the noise to bring you real guidance based on real research, with true expert advice to help you:

  • Lose weight for good in a mindful way
  • Become lean, strong, and healthy
  • Stay on track with wearable tech
  • Feel better and get energized

Losing weight is not about 'magical' foods or self-deprivation. It's about your overall pattern of food intake, and most foods can fit into a healthy pattern in moderation. You just need to learn how to do it mindfully. Total Body Diet for Dummies is the supportive, informative guide you need to get right on track to a healthier you.

Introduction 1

Part I: Getting Started with the Total Body Diet 5

Chapter 1: Talking Total Body Wellness 7

Chapter 2: What Is the Total Body Diet? 19

Chapter 3: Managing Your Waistline and Beyond 31

Chapter 4: Designing a Total Body Diet–Friendly Kitchen 45

Part II: Total Body Diet Rules 61

Chapter 5: Foods for Total Body Balance 63

Chapter 6: Focusing on Calories and Portion Size 83

Chapter 7: Move, Move, Move: Understanding the Importance of Exercise 91

Chapter 8: Assembling Your Total Body Diet Team 101

Part III: Total Body Diet Recipes 117

Chapter 9: Breakfasts 119

Chapter 10: Lunches 139

Chapter 11: Dinners 153

Chapter 12: Desserts and Snacks 169

Part IV: Getting Mindful the Total Body Way 185

Chapter 13: The Ins and Outs of Mindful Eating 187

Chapter 14: Mindful Eating for Every Occasion 203

Part V: The Part of Tens 219

Chapter 15: Ten Tips for Sticking to the Total Body Diet for Life 221

Chapter 16: Ten Tech Tools for the Total Body Diet 229

Chapter 17: Ten Ways to Stay Active 237

Chapter 18: Ten Tips for Keeping the Weight Off 245

Appendix: Metric Conversion Guide 253

Index 257