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Tables of Contents for Tough Talk About Fat!
Chapter/Section Title
Page #
Page Count
Introduction
1
4
Do You Really Want to Lose Weight?
5
6
Look and feel better
5
1
Reduce your risk of heart attack, stroke, diabetes, and death
6
2
Keep from wearing out your weight-bearing joints
8
1
Don't count on weight reduction to control your cholesterol
9
2
Do You Have What It Takes to Lose All of Your Excessive Weight?
11
2
What Is My Ideal Weight? Am I Overweight or Obese?
13
6
Measuring your height and weight accurately
16
1
Measuring your waistline
16
1
Who is overweight and who is obese?
17
1
How will you follow your progress?
17
2
How Can You Reach and Maintain Your Ideal Weight?
19
10
Are carbohydrate and protein really equal?
23
2
The next step: designing your own program
25
1
Special strategies for your weight reduction program
26
3
How to Control Your Intake of Calories
29
20
How many calories per day?
30
1
How to lose four to six pounds a month
31
1
Reducing your intake of fats
32
1
Spreading your food intake through the day
33
1
Emphasizing protein
34
1
Adding carbohydrate
35
1
Fruits and vegetables
35
3
Filling, not fattening
38
3
Cholesterol
41
1
Alcohol
42
1
Examining your recent eating habits
43
1
How to get rid of the calories you'll never miss
43
6
Fast Foods
49
8
The burger chains
49
3
Arby's
52
1
Kentucky Fried Chicken
52
1
Subway
53
1
Taco Bell
54
1
Pizza Hut or frozen pizza at home
54
3
Real Restaurants
57
2
Miscellaneous Stuff You Should Know Before We Move On
59
10
Smoking and weight reduction
59
1
What about vitamins?
59
1
What about salt?
60
1
Calcium
60
3
Vegetarian eating
63
1
What about soy?
64
1
``Health foods,'' ``natural'' or organic foods
65
1
Formula diets
66
3
The Fast Food Lawsuits
69
6
Getting tough with food advertising
70
5
The Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity
75
14
Health risks for fat people
77
2
Ethnic groups and fat
79
1
$$$ consequences of fat
79
1
The solution for all fat people
79
1
What has government done so far?
80
2
The epidemic in children and adolescents
82
1
Getting tough about calories
83
1
Reducing calories in schools
84
1
Obese adults raise obese children
85
1
Social stigmatization of fat people
86
2
Effects of the Epidemic in our society
88
1
A Review: How Are You Doing So Far?
89
4
More Miscellaneous Information
93
8
Can I ``spot reduce'' one area?
93
1
Waistlines: Where did they go?
94
1
How much weight should I lose?
95
1
Is it possible to lose too much?
95
2
How shall I handle special occasions?
97
1
Can drugs help?
97
1
Do I need medical supervision for my program?
98
3
Surgery for Weight Reduction
101
6
Plastic surgery for weight reduction
101
1
Gastric surgery for massive (morbid) obesity
102
5
Oh, All Right! Let's Talk About Exercise
107
14
A fitness maneuver
107
1
What is fitness?
107
1
What exercise do you need for fitness? And how much?
108
1
Why not run?
109
2
What about other forms of exercise?
111
1
What types of excise do you not need for fitness?
111
2
Exercises with specific purposes as we age
113
3
What about outdoor exercise that I enjoy?
116
3
What about physical problems during exercise?
119
1
What to do when the weather doesn't cooperate?
120
1
How to Maintain Your Weight After Losing---And Other Important Matters, Like Spreading the Word
121
6
Maintaining your best weight
121
2
Let me know
123
1
What else can I do?
123
1
Beyond this book
124
1
Other recommended reading
125
2
A Few Final Thoughts---and a Last-Minute Surprise
127