From Mayo Clinic, a leading authority on health and nutrition, comes The Mayo Clinic Diet, the last diet you'll ever need. Features a two-week quick-start program, meal planners, recipes, tips for overcoming challenges, starting an exercise plan, and much more.

"Eat well. Enjoy life. Lose weight." -- Cover. "From the weight-loss experts at Mayo Clinic" -- Cover. Includes index.

pt. 1. Lose it! 1. Ready, set, go : Before you start -- Finding your inner motivation -- Are you ready? -- The Mayo Clinic healthy weight pyramid -- Quick reference guide to Lose it -- 2. Add 5 habits : Eat a healthy breakfast, but not too much -- Eat vegetables and fruits, at least 3 or 4 servings daily -- Eat whole grains, whole-grain bread, others -- Eat healthy fats, olive oil and vegetable oils, nuts -- Move! Walk or exercise for 30 minutes or more every day -- 3. Break 5 habits : No TV while eating, and no more TV time than exercise time -- No sugar, except vegetables and fruits -- Moderate meat and low-fat dairy, the size of a deck of cards -- No eating at restaurants, unless the meal fits the program -- 4. Adopt 5 bonus habits : Keep food records, write down everything you eat -- Keep activity records, type of activity, duration and intensity -- Move more! Walk or exercise for 60 minutes or more every day -- Eat "real food", mostly fresh, and healthy frozen or canned -- Write your daily goals, what motivates you every day -- 5. What have you learned? : Analyzing your results -- What worked and what didn't? pt. 2. Live it! 6. Preparing to live it : Setting your weight-loss goal -- Selecting your daily calorie goal -- Determining your daily servings -- Quick guide to serving sizes -- 7. Eating to the pyramid : If you're hungry, eat -- 8. No food scales or calculators needed : Breakfast, practicing portion control -- Lunch, taking apart a sandwich -- Dinner, unscrambling food jumbles -- Snacks, recognizing the best options -- 9. Burning calories : Start where you are -- Adding activities to your day -- 10. A quick review ... and a look ahead : Reviewing the steps -- Your ultimate goal. pt. 3. All the extra stuff. 11. Finding your healthy weight : What's your BMI? -- Is your health at risk? -- Why am I overweight? -- 12. Understanding nutrition and weight control : Dietary sources of energy -- Your energy account -- 13. The Mayo Clinic healthy weight pyramid : Vegetables and fruits -- Carbohydrates -- Protein and dairy -- Fats -- Sweets -- Physical activity -- 14. How to change behaviors : Preparing for change -- Put the brakes on stress -- 15. So I slipped up: what do I do? : Breaking behavior chains -- How to stay motivated -- Getting family and friends on board -- 16. Making meals easy : Quick & healthy menu ideas -- Adapting recipes -- Sample menus -- 17. Sticking to the diet when eating out : Maneuvering the menu -- Your guide to healthy ethnic cuisine -- 18. Burning even more calories : Aerobics -- Strength training -- Calories burned in 1 hour -- Action guide to weight-loss barriers -- Pyramid servings at a glance -- Recipes for weight loss.