Table of Contents: PART 1 ~ LOSE IT! 6 What is The Mayo Clinic Diet? 8 CHAPTER 1 Ready, set, go 10 Before you start 12 Finding your inner motivation 13 Readiness quiz 14 Your starting point 17 CHAPTER 2 Add 5 Habits 20 Eat a healthy breakfast 22 Eat vegetables and fruits 24 Eat whole grains 26 Eat healthy fats 28 Move! 30 Mayo Clinic Healthy Weight Pyramid and Healthy Dining Table 32 CHAPTER 3 Break 5 Habits 34 No TV while eating 36 No sugar 38 No snacks 40 Limited meat and low-fat dairy 42 No eating at restaurants 44 CHAPTER 4 Adopt 5 Bonus Habits 46 Keep food records 48 Keep activity records 50 Move more! 52 Eat 'real food' 54 Have a daily goal 56 CHAPTER 5 What have you learned? 58 Analyzing your results 60 Habit tracker 61 PART 2 ~ LIVE IT! 64 CHAPTER 6 The next phase 66 From short-term to lifelong 67 A new path 70 Live-It! in real life 72 CHAPTER 7 Know your goals 76 Personal goals 79 Performance vs. outcome 81 Setting SMART goals 83 CHAPTER 8 Set your targets 84 Selecting your daily calorie target 85 Determining your daily servings targets 86 Quick guide to servings sizes 89 CHAPTER 9 Create your eating plan 92 Eating to the pyramid and dining table 94 Planning your meals 97 Portions vs. servings 101 CHAPTER 10 Expand your activity plan 110 Reduce the time you sit 112 Get more fit 114 Keep at it 116 CHAPTER 11 Track your progress 120 Why track? 122 Tracking tips 124 Transitioning from tracking to monitoring 129 CHAPTER 12 Seek support 130 Asking for help 132 Getting your family on board 134 Other types of support 136 PART 3 ~ ALL THE EXTRA STUFF 140 CHAPTER 13 What's your healthy weight? 142 What is a healthy weight? 144 Why am I overweight? 148 CHAPTER 14 Energy, calories and weight 150 Dietary sources of energy 152 Your energy account 156 CHAPTER 15 The Mayo Clinic Healthy Weight Pyramid 162 Energy density 163 Less dense, more filling 165 CHAPTER 16 Making meals easier 172 Time-saving strategies 177 Learning to mix and match 182 CHAPTER 17 Eating out 188 Eating at fast-food restaurants 191 Your guide to healthy ethnic cuisine 200 CHAPTER 18 How to change behaviors 202 Preparing for change 204 Changing your behaviors 205 CHAPTER 19 Burning even more calories 212 Speed calorie burn with higher intensity 215 Calories burned in 1 hour 219 CHAPTER 20 I slipped up -- what do I do? 220 Lapse and relapse 222 Behavior chains 223 Action Guide to weight-loss barriers 234 Pyramid servings at a glance 256 Recipes for weight loss 284 Menu guide 300.