The Mayo Clinic diet: [eat well, enjoy life, lose weight]

pt. 1. Lose it! 1. Ready, set, go : Before you start ; Finding your inner motivation ; Are you ready? ; The Mayo Clinic healthy weight pyramid ; Quick reference guide to Lose it

2. Add 5 habits : Eat a healthy breakfast, but not too much ; Eat vegetables and fruits, at least 3 or 4 servings daily ; Eat whole grains, whole-grain bread, others ; Eat healthy fats, olive oil and vegetable oils, nuts ; Move! Walk or exercise for 30 minutes or more every day

3. Break 5 habits : No TV while eating, and no more TV time than exercise time ; No sugar, except vegetables and fruits ; Moderate meat and low-fat dairy, the size of a deck of cards ; No eating at restaurants, unless the meal fits the program

4. Adopt 5 bonus habits : Keep food records, write down everything you eat ; Keep activity records, type of activity, duration and intensity ; Move more! Walk or exercise for 60 minutes or more every day ; Eat "real food", mostly fresh, and healthy frozen or canned ; Write your daily goals, what motivates you every day

5. What have you learned? : Analyzing your results ; What worked and what didn't?

pt. 2. Live it! 6. Preparing to live it : Setting your weight-loss goal ; Selecting your daily calorie goal ; Determining your daily servings ; Quick guide to serving sizes

7. Eating to the pyramid : If you're hungry, eat

8. No food scales or calculators needed : Breakfast, practicing portion control ; Lunch, taking apart a sandwich ; Dinner, unscrambling food jumbles ; Snacks, recognizing the best options

9. Burning calories : Start where you are ; Adding activities to your day

10. A quick review...and a look ahead : Reviewing the steps ; Your ultimate goal

pt. 3. All the extra stuff. 11. Finding your healthy weight : What's your BMI? ; Is your health at risk? ; Why am I overweight?

12. Understanding nutrition and weight control : Dietary sources of energy ; Your energy account

13. The Mayo Clinic healthy weight pyramid : Vegetables and fruits ; Carbohydrates ; Protein and dairy ; Fats ; Sweets ; Physical activity

14. How to change behaviors : Preparing for change ; Put the brakes on stress

15. So I slipped up: what do I do? : Breaking behavior chains ; How to stay motivated ; Getting family and friends on board

16. Making meals easy : Quick & healthy menu ideas ; Adapting recipes ; Smple menus

17. Sticking to the diet when eating out : Maneuvering the menu ; Your guide to healthy ethnic cuisine

18. Burning even more calories : Aerobics ; Strength training ; Calories burned in 1 hour

Action guide to weight-loss barriers

Pyramid servings at a glance

Recipes for weight loss.