Free Preview - Chapter 1 - Basics of Dieting - Fitting in Exercise

Exercise is one tool you have to control your weight because exercise is a way to increase the number of calories that you burn in a day. Online resources like this exercise calculator or this exercise chart show you how many calories different forms of exercise can burn. One way to make the most of exercise is to integrate some form of exercise into your daily routine. Here are several examples:

  • Try to find some type of exercise that you enjoy (or at least can tolerate) and do it every day for 30 minutes, 60 minutes or more. It might be walking, riding an exercise bike while watching TV, or working out in a gym at lunch.
  • Try to fit micro-exercises into your daily life. For example, instead of taking the elevator, take the stairs. Park farther away from stores when you go shopping. These little things can add up.
  • Put a set of weights at your desk and use them three or four times during the day, as you think or talk on the phone.
  • Find an exercise partner. Exercise, for some people, is a lot easier if there is someone to talk to. A partner will also help make exercise a routine.
  • Try to exercise every day. It is easier to remember to do something if you do it every day.
*FREE PREVIEW* Chapter 1 - Basics of Dieting
Introduction
Your Body's Efficiency
Taking Calories In
Sample Menu
The Idea Behind Dieting
Why Diets Tend Not to Work
Building a Sustainable Diet
Cutting Calories
Fitting in Exercise
Weight Loss Myths
Chapter 2 - Understanding Calorie
Introduction
What is a Calorie?
What Calories Do
Basal Metabolic Rate
Your Caloric Needs
Calories, Fat and Exercise
Chapter 3 - Food
Introduction
Proteins
Fats
Vitamins
Minerals
Water
Fibers
I'm Starving...
Chapter 4 - Fat & Fat Cells
Introduction
What is Fat?
Saturated vs. Unsaturated
Fat and Health
Essential Fatty Acids
So What Should I Eat?
Fat Cells
Where's the Fat?
How Fat Enters Your Body
How Fat is Stored in Your Body
Hormones That Act Opposite to Insulin
How Your Body Breaks Down Fat
Brown Fat: Making Heat
Losing Weight and Losing Fat
Chapter 5 - The Atkins Diet
Introduction
What is Low-Carbohydrate Dieting?
The Four Phases of Atkins
The Foods You Can Eat
How Atkins Causes Weight Loss
Benefits and Drawbacks
The Experts Weigh In
Glossary of Atkins Terms
 

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