Chapter 1: Getting Ready to Start the No-Fail Diet
- Are You Ready to Lose Weight?
- Why the No-Fail Diet?
- The No-Fail Diet's Four Keys to Success
- Setting Your Personal Weight Goal
- Staying Motivated on the No-Fail Diet
Chapter 2: Getting and Staying Physically Active
- What kind of exercise is best for losing weight?
- What's the best time to exercise?
- Tips for people who truly dislike exercising
- How to stay motivated on your fitness program
Chapter 3: Foods for Health & Longevity
- Choose foods lower in saturated fat
- Choose foods that contain little or no trans fat
- Choose whole grain foods more often
- Choose low glycemic carbohydrate foods
- Limit refined sugars
- Eat more fruit and vegetables
- Reduce sodium intake to less than 2300 milligrams
- Drink plenty water each day
- Limit caffeine and alcohol
Chapter 4: The No-Fail 12-Week Diet for Permanent Weight Loss
- Reviewing the Four Keys of the No-Fail Diet
- The No-Fail Diet Food Groups & Serving Sizes
- The No-Fail Diet Meal Plans
- Phase 1: Two Week Quick Start on the No-Fail Diet
- Phase 2: Sustaining Weight Loss on the No-Fail Diet
A Six Week Menu Plan
- Phase 3: Maintaining Your Weight Loss
Chapter 5: The 12-Week No-Fail Fitness Program
- Your cardio workouts: standard, interval and extended
- Seven stretching exercises
- Upper body, lower body and core strength exercises
- Your fitness program, week by week
Chapter 6: The No-Fail Diet Recipes
Appendix 1: Tracking Tools
- Daily Food & Activity Tracker
- 12 Week Fitness Tracker
- 12 Week Body Measurement Tracker
Appendix 2: Frequently Asked Questions
