Table of Contents

PART ONE
THE REAL LIFE TRUTH ABOUT DIETING

I. DIETING FROM A DIFFERENT VANTAGE POINT
II. A NEW APPROACH TO LASTING WEIGHT CONTROL
Weight Loss: Top Priority for Great Living
The Problem with Diet Books
All Dieters Are Cheaters
III. RIDDING OURSELVES OF DIETER'S MIND CLUTTER
IV. THE MIND OF THE DIETER: HOW IT WORKS
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 TWO
HOW TO THINK CLEARLY AND LOSE POUNDS IN REAL LIFE

V. FOUNDATION FOR THE SMART DIETER'S CHEATING GUIDE: FACTS AND PRINCIPLES

VI. LET'S START LOSING WEIGHT TODAY
The One Day Food Diary
Weigh Every Day
The Ten Pound Piece of Toast
Calorie Awareness
Food Baskets for Dieting
The 944 Principle
The Two Thirds Rule
The Second Portion Strategy

VII. HOW TO CHEAT EFFECTIVELY
Substitutions on the Cheating List
Major Eating Behavior Changes
The Controlled Cheating List

VIII. THE SMART DIETER'S CHEATING GUIDE DIET: 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

IX. 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

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

XI. DIETING AND THE ONE WE LOVE

XII. OTHER OBSTACLES TO DIET SUCCESS
The Kids
Stresses of Day to Day Living
Loneliness
TV Eating
Sickness
Weekends
Dining With Friends or Coworkers
Vending Machines
Vacations

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

XIV. SMART DIETER'S CHEATING GUIDE: A QUICK REVIEW

A FINAL DIETER'S NOTE

SUPPLEMENT

Section A: PSEUDOSCIENTIFIC MYTHS: DIETER FAIRY TALES
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

Section B: 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 C: WEIGHT CONTROL CLUBS: ALLURE AND FAILURE
How Do Weight Clubs Work?
Why Weight Clubs Ultimately Fail

Section D: 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

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