Table of Contents
Introduction xi
Gaining Weight? It's Your Portions! 1
Supersize This, Downsize That 10
The Finally Full, Finally Slim Portion Plan 18
Stage 1 Your Mind-Set
Day 1 Adopt a New Attitude 49
Day 2 Write It before You Bite It 56
Day 3 Decode Food Labels 67
Day 4 Debunk Health Halos 75
Day 5 Eat Food, Not Nutrients 80
Day 6 Get Over Your Fear of Carbs 86
Day 7 Let Your Hand Lead the Way 93
Stage 2 Your Environment
Day 8 Right-Size Your Dishes 101
Day 9 DeclutterYour Kitchen 105
Day 10 Cook Like a Portion Pro 111
Day 11 Prepare the Perfect Plate 117
Day 12 Think "Whole-istically" 122
Day 13 Fill Up on Freebies 130
Day 14 Shop Like a Chef 135
Day 15 Dine Out Defensively 142
Stage 3 Your Habits
Day 16 Be Your Own General 155
Day 17 Eat Mindfully 162
Day 18 Swap and Drop 168
Day 19 Power Up Your Snacks 175
Day 20 Sip Your Way to Slim 182
Day 21 Embrace the 80/20 Rule 190
Day 22 Master Special Occasions 194
Day 23 Stay on Track 201
Stage 4 Your Life
Day 24 Step It Up 209
Day 25 Sleep Deep 215
Day 26 Unplug to Unwind 221
Day 27 Love and Connect 227
Day 28 Stretch Your Horizons 233
Day 29 Pursue Your Passion 237
Day 30 Start Each Day Anew 241
Appendix A Comprehensive Food List with Serving Sizes 245
Appendix B Portion Plans 259
Appendix C Portion Tracker 285
Appendix D Portion Props 289
Appendix E Common Portion Equivalents 293
Acknowledgments 295
Notes 297
Index 323
About the Author 335