The best diet advice all in one placeAtkins, The Zone, South Beach . . . who has the time and money to try each new diet to figure out whether they really work? Now you don't have to. Diet, nutrition, and exercise expert Fred Stutman, M.D., zeroes in on the good strategies--and exposes the bad ones--of all the hottest diets and consolidates them into one book:100 Weight-Loss Tips That Really Work.This handy guide delivers the facts about good and bad carbs, how fiber can help you lose weight, the best and worst proteins, the most effective exercises for burning fat, and more! The simple, straightforward tips include: Scoop out the inside of a bagel to reduce your carb intake. Don't read or watch TV while eating. Stock up on good carbs such as oatmeal and whole-wheat pasta. Choose popcorn instead of potato chips. Walk before meals to decrease your appetite. Eat protein when indulging in bad carbs. Put exercise on your to-do list every day.

Fred Stutman, M.D. is the author of ten popular diet, nutrition, and exercise books. His books have been featured in Shape, Prevention, Self, Cosmopolitan, Family Circle, Reader’s Digest, USA Today, the New York Times and the National Enquirer.

Introduction

xiii

Part 1 Everything You Need to Know About Calories and Carbs

TIP 1 Calories Do Count

3

(1)

TIP 2 Calculate Your Calorie Needs

4

(1)

TIP 3 Try These Quick and Easy Ways to Cut Calories

5

(2)

TIP 4 Avoid Bad Carbs

7

(2)

TIP 5 Count Calories, Not Carbs

9

(2)

TIP 6 Concentrate on Complex Carbs

11

(1)

TIP 7 Lose Weight with Good Carbs

12

(1)

TIP 8 Try These Tasty, Good-for-You Carbs

13

(4)

Part 2 Fiber Up to Trim Down

TIP 9 Not All Carbs Are Created Equal

17

(4)

TIP 10 Burn More Calories with Fiber

21

(1)

TIP 11 Avoid Refined Grains and Other Low-Fiber Foods

22

(2)

TIP 12 Get Your Fiber 2 Grams at a Time

24

(2)

TIP 13 Start Your Day with a Bowl of Heart-Healthy, High-Fiber Cereal

26

(3)

TIP 14 Enjoy These Appetite-Reducing Foods

29

(2)

TIP 15 Try These Easy Ways to Sneak More Fiber into Your Diet

31

(2)

TIP 16 Try These Fiber-Filled Snacks That Keep the Scale Happy

33

(2)

TIP 17 Eat These High-Fiber Foods That Pack a Nutritional Punch

35

(6)

Part 3 a Shed More Pounds with Protein

TIP 18 Get Lean with Lean Protein

41

(1)

TIP 19 Strike a Healthy Balance

42

(1)

TIP 20 Boost Energy and Control Hunger with Protein

43

(3)

TIP 21 Make Smart Protein Choices

46

(3)

TIP 22 Drink Milk for a Double Weight-Loss Benefit

49

(1)

TIP 23 Beat Nighttime Cravings with Protein

50

(2)

TIP 24 Try These Tasty Protein Snacks

52

(5)

Part 4 Get the Skinny on Fat

TIP 25 Know the Difference Between Good and Bad Fat

57

(3)

TIP 26 Fat Makes You Fat!

60

(1)

TIP 27 Get the Lowdown on Lipids

61

(4)

TIP 28 Eat Plenty of Heart-Healthy Omega-3s

65

(3)

TIP 29 Try These Tasty Low-Fat Snacks

68

(3)

TIP 30 Know Your High- and Low-Cholesterol Foods

71

(4)

TIP 31 Try These Low-Fat Alternatives for Desserts and Snacks

75

(1)

TIP 32 Watch Out for Hidden Fats

76

(4)

TIP 33 Eat Less Fat to Lose More Fat

80

(1)

TIP 34 Tips for Low-Fat Cooking

81

(4)

Part 5 Power Foods to Put on Your Plate

TIP 35 Eat Five Fruits and Vegetables a Day

85

(2)

TIP 36 Add Some Color to Your Diet!

87

(4)

TIP 37 Eat These Top Twenty Antioxidant Foods

91

(3)

TIP 38 Drink the Ultimate Diet Food

94

(2)

TIP 39 Take These High-Energy Foods for a Spin

96

(2)

TIP 40 Eat Foods with Incredible Crunch

98

(2)

TIP 41 Eat These Power Fruits, Veggies, and Nutrients

100

(5)

TIP 42 Pile on the Soy!

105

(1)

TIP 43 Pop a Healthy, Low-Calorie Snack

106

(1)

TIP 44 Go Nuts for Nuts

107

(3)

TIP 45 Drink Green Tea

110

(2)

TIP 46 Go Ahead, Eat Chocolate!

112

(3)

Part 6 a Diet Dos: Insider Secrets That Will Trim You Down

TIP 47 Diet One Day at a Time

115

(2)

TIP 48 Keep a Food and Exercise Diary

117

(2)

TIP 49 Little Lifestyle Changes Make a Big Difference

119

(4)

TIP 50 Calculate Your BMI Goal

123

(2)

TIP 51 Beat Food Cravings with These Tips

125

(4)

TIP 52 Try This Simple 20/20 Weight-Loss Formula

129

(2)

TIP 53 Dine in More Often

131

(1)

TIP 54 Walk Before and After Eating

132

(1)

TIP 55 Trim Your Tummy with These Fat-Busting Tips

133

(4)

TIP 56 Eat Like the French!

137

(2)

TIP 57 Dine the Mediterranean Way

139

(3)

TIP 58 Eat Smaller, More Frequent Meals

142

(5)

Part 7 Diet Don'ts: Don't Let These Diet Traps Trip You Up

TIP 59 Don't Panic If You Plateau

147

(1)

TIP 60 Don't Weigh Yourself Every Day

148

(1)

TIP 61 Don't Skip Meals

149

(2)

TIP 62 Don't Let Peer Pressure Pile on the Pounds

151

(2)

TIP 63 Don't Deprive Yourself of Your Favorite Foods

153

(4)

TIP 64 Don't Believe the Cellulite Myth

157

(1)

TIP 65 Don't Fall for These Diet Fallacies

158

(4)

TIP 66 Don't Yo-Yo Diet

162

(3)

TIP 67 Don't Be Tempted by These Diet-Wrecking Foods

165

(5)

TIP 68 Don't Be Tempted by Quick-Fix Fad Diets

170

(2)

TIP 69 Don't Join the Low-Carb Craze

172

(2)

TIP 70 Don't Count Carbs; Count Fat Grains

174

(1)

TIP 71 Don't Fall for the Net Carb Scam

175

(2)

TIP 72 Don't Try Diet Aids or Supplements

177

(6)

Part 8 Try These Meals and Fat-Melting Tips in the Kitchen and On the Go

TIP 73 Eat These Healthy Breakfasts

183

(1)

TIP 74 Love These Slimming Lunches

184

(2)

TIP 75 Try These Healthy, No-Hassle Dinners

186

(2)

TIP 76 Season with Garlic and Onions

188

(1)

TIP 77 Try a Salad Sandwich

189

(2)

TIP 78 Mix and Match for a Fat-Melting Salad

191

(1)

TIP 79 Tips for Eating Well While Eating Out

192

(3)

TIP 80 Sneak in More Fruits and Veggies

195

(1)

TIP 81 Fast Food Doesn't Have to Be Fat Food

196

(2)

TIP 82 Know the Best of the Worst Junk Foods

198

(5)

Part 9 Get Moving!

TIP 83 Work Out to Lose Weight

203

(2)

TIP 84 Stick with the Program

205

(2)

TIP 85 Curb Your Appetite with Exercise

207

(2)

TIP 86 Rev Up Your Metabolism with Exercise

209

(2)

TIP 87 Muscle Up Your Metabolism

211

(4)

TIP 88 Gain Without Pain

215

(2)

TIP 89 Don't Forget to Stretch: But Warm Up First

217

(3)

TIP 90 Coordinate Your Meal and Exercise Times

220

(3)

TIP 91 Antioxidize with Exercise!

223

(2)

TIP 92 Schedule Your Workouts

225

(2)

TIP 93 Don't Fall for These Exercise Myths

227

(3)

TIP 94 Walk the Pounds Away

230

(4)

TIP 95 Slow and Steady Wins the Race

234

(2)

TIP 96 Walk with Weights to Lose More Weight

236

(2)

TIP 97 Give Yourself Six Weeks

238

(2)

TIP 98 Don't Let a Rainy Day Slow You Down

240

(2)

TIP 99 Check Out This Handy Exercise Cheat Sheet

242

(2)

TIP 100 Remember: It's Easier to Get in Shape than Out of Shape

244

(3)

Afterword: Enjoy Life and Live Longer

247

(2)

Index

249

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