Calorie Counter Journal for Dummies Book

Introduction.

About This Book.

Conventions Used in This Book.

Foolish Assumptions.

How This Book Is Organized.

Part I: Setting Goals and Tracking Calories.

Part II: How to Use a Food and Exercise Journal.

Part III: Journal.

Icons Used in This Book.

Where to Go from Here.

Part I: Setting Goals and Tracking Calories.

Chapter 1: Getting Started.

Assessing Your Current Health Status.

Calculating your BMI.

Knowing your risk factors.

Figuring out just how physically fit you are.

Determining Your Calorie Needs.

The influences.

The math.

Eating from the Five Food Groups.

What’s a Serving?

Serving size 101.

The Nutrition Facts label.

A note about beverages.

Chapter 2: Developing Goals You Can Stick With.

Determining Which Stage of Behavior Change You’re In.

Creating a Vision.

Setting SMART Goals.

Specific goals.

Measurable goals.

Attainable goals.

Realistic goals.

Timely goals.

Thinking beyond the Scale.

Using Other Markers to Measure Success.

Chapter 3: Working toward Your Goals.

How to Establish a Routine.

Logging Your Way to Success.

Cutting Calories, the Easier Way.

Looking at the Calories Burned in Various Activities.

Exercise 101.

Sampling some strength-training exercises.

Planning your workouts.

Part II: How to Use a Food and Exercise Journal.

Chapter 4: Dear Diary: Using Your Journal.

Getting to Know Your New Best Friend: The Journal Layout.

Your daily food and beverage journal.

Your daily exercise journal.

A sample journal page.

Your weekly assessment.

Being as Specific as You Can.

Making It Personal.

Balancing Healthy Eating with Exercise.

Chapter 5: A Special Message for Athletes.

The Basics of Sports Nutrition.

Before exercising.

While exercising.

After exercising.

Logging Your Way to Better Performance.

Supplements: Too Much of a Good Thing.

How to Lose Weight and Compete.

Part III: Journal.