The Step Diet Book: Count Steps, Not Calories to Lose Weight and Keep it Off ForeverDeveloped by weight-loss experts Drs. James O. Hill and John C. Peters, co-founders of America on the Moveª, The Step Diet Book is a motivational walking program that will help millions of overweight Americans lose weight and keep it off forever. Combining a book and pedometer--in itself a $20 value--plus conversion charts and dozens of fat-burning Step Recipes, this is a complete package. At its core is a simple concept called energy balance. Calories come in, calories go out--and when intake is greater than output, you gain weight. The Step Diet Book attacks the problem from both ends. First, use the pedometer to figure out how many steps you take in an average day, then raise the number by 2,000--it's as easy as pacing while talking on the phone, or parking at the far end of the lot. Second, eat one-quarter less of your food--which counteracts our tendency to supersize meals. Once balance is achieved, get fit and lose weight by adding more steps to your day. You can even enjoy a guilt-free lapse by knowing exactly how many steps to tack on at the end of your day. |
Contents
Introduction | xiii |
Setting the Stage for Success | 1 |
Why Do We Gain It Back? | 17 |
The 2000Step Difference | 31 |
Know What You Want | 43 |
Start Losing Weight | 77 |
A Body in Balance | 105 |
Keep the Weight OffForever | 131 |
Common terms and phrases
75 percent rule Arby's Baskin-Robbins Beef behavior Ben & Jerry's body weight BODYSTEPS Women Ages Burger King Butter Cake calories Cheese Chicken Cookie daily steps Dairy Queen/Brazier Dessert Donuts Dunkin energy balance energy balance point energy density energy intake Entrée environment EXPENDITURE IN BODYSTEPS extra food intake FOOD RECORD food you eat Frozen gaining weight Height Weight 4'10 Ice Cream increase your steps keep your weight kids lose weight low-fat maintain McDonald's meals MEGASTEP VALUE Nonfat number of steps obesity ounces overweight personal energy balance physical activity Pizza Hut Potato pounds resting metabolic rate salad Sandwich Schlotzsky's small changes snack step counter Step Diet step goal steps per day STEPS/CALORIE SERVING Subway SUCCESS TIP sure Swensen's Taco Bell total daily total energy expenditure VALUE OF FOODS Vanilla vegetables walk want to lose week weight gain weight loss weight management weight-loss cycle weight-loss goal Yogurt