SMART DIETERS DROP POUNDS

THE REAL WORLD DIETER’S CHEATING GUIDE

By Harvey J. Widroe M.D. with Ron Kenner

TABLE OF CONTENTS

PART ONE THE REAL LIFE TRUTH ABOUT DIETING

I FOUNDATION OF THE ‘SMART DIETERS DROP POUNDS’
PROCESS:
      •  Underlying Facts
      •  Underlying Principles
      •  The Smart Dieter’s New Mindset

II A NEW APPROACH TO LASTING WEIGHT CONTROL:
CHEATING WITH ‘GOOD DIETING SENSE’
      •  The Thinking Person’s Less Painful, Real World Cheating Diet
      •  The common flaw
      •  Weight Loss: Top Priority for Great Living
            •  The Problem with Diet Books
            •  All Dieters Are Cheaters

III REJECTING OVERRATED FEARS AND DUBIOUS HOPES
      •  Standing Eye-To-Eye With Pudge
      •  Taming The Monster in the Bathroom
      •  Weighing Everyday—Taking The Right Step
      •  Skipping Cake But Ignoring The Ten Pound Piece of Toast
      •  Calorie Awareness—But Without the Calculator

IV OVERCOMING DIETER’S MYTHS, RATIONALES, AND
SELF-DEFEATING MIND CLUTTER
      •  Healthy Eating and Dieting are the Same
      •  I Gain Weight More Easily than Most People
      •  It’s In My Genes to Weigh a Lot
      •  My Mother Taught Me to Eat Properly
      •  Drinking Eight Glasses of Water a Day Flushes Toxins Out of My
      •  System
      •  An All Protein Diet is the Answer
      •  My Hormones Prevent Me from Losing Weight

V GAINING NEW CLARITY ABOUT DIETING ISSUES
      Section A: Diet Pills
      •  Appetite Suppressants
      •  Food Burners
      •  Water Pills
      •  Government Approved Diet Pills
      •  The Best Diet Pills We Have Now
      •  Almost Here But Not Quite
      •  The Ideal Diet Pill

      Section B: Weight Control Clubs: Allure and Failure
      •  How Do Weight Clubs Work?
      •  Why Weight Clubs Ultimately Fail

      Section C: Exercise Feels Great But Loses Little
      •  What Exercise Really Does For the Dieter
         •  The Gym or Health Club
         •  The Endorphin High
         •  Results Short of Expectations
         •  Overreaching
         •  Failure
      •  The Hidden Benefit of Exercise
      •  The Ideal Exercise Program

VI DIETING AND THE TROUBLED MIND
      •  Dieting and Depression
      •  Antidepressant Drugs and Weight Control
      •  Bulimia and Anorexia: The Mind Machinery Gone Crazy

PART TWO—DYNAMICS OF THE MIND OF THE DIETER

VII HOW IT WORKS
      •  Diet Fatigue
      •  Food Cravings
         •  The On Switch
         •  The Off Switch
         •  Denial of Reality: It Didn’t Happen
         •  Rationalization: We Buy Our Own Lies
         •  Self Concept and Self Image
         •  Desperation, Helplessness, Hopelessness
         •  New Hope
         •  Thinking and Planning
      •  Progress, Confidence, Happiness

PART THREE—APPLYING THE SMART DIETER’S MINDSET:
THINKING CLEARLY TO LOSE WEIGHT IN REAL LIFE

VIII LET’S START LOSING WEIGHT TODAY
      •  The One Day Food Diary
      •  Food Baskets for Dieting
      •  The 944 Principle
      •  The Two Thirds Rule
      •  The Second Portion Strategy

IX HOW TO CHEAT EFFECTIVELY
      •  Substitutions on the Cheating List
      •  Major Eating Behavior Changes
      •  The Controlled Cheating List

X THE SMART DIETERS DROP POUNDS APPROACH: MORE
NUTS AND BOLTS
      •  The Battle of the Supermarket
      •  The Never Buy List
      •  Routine Eating
      •  The Freezer as Our Friend
      •  Enlisting Help
      •  The Seven Pound Rule
      •  Pushing Off to the Next Step
      •  The Step Wise Course of Weight Reduction
      •  We Deserve Rewards

XI THE CHALLENGE OF RESTAURANTS
      •  Dieting and Restaurant Choice
      •  Basic Restaurant Strategies and Tactics
         •  Looking Around
         •  The Battle of the Bread
         •  Nothing Fried—Ever!
         •  Brilliant Restaurant Ordering
         •  Sharing Means Less

XII RESTAURANT SITUATIONS AND DIETING
      •  Alone
      •  Business
      •  The Fun Date
      •  Influence of a Friend or Spouse
      •  Too Many Kids or a Cranky Relative

XIII DIETING AND THE ONE WE LOVE

XIV OTHER OBSTACLES TO DIET SUCCESS
      •  The Kids
      •  Stresses of Day to Day Living
      •  Loneliness
      •  TV Eating
      •  Sickness
      •  Weekends
      •  Eating at the Homes of Colleagues, Friends, or Relatives
      •  Vending Machines
      •  Holidays
      •  Vacations

XV HOW TO MAINTAIN YOUR LOSSES ONCE ACHIEVED
      •  The Mirror
      •  Stay on the Scale
      •  Your Wardrobe
      •  Getting Back on Track

XVI SMART DIETERS DROP POUNDS GUIDE: A QUICK REVIEW

A FINAL DIETER’S NOTE