1 Understand why weight loss is so difficult
2 Understand why you have to start acquiring good habits at the very beginning
3 Get motivated and stay motivated
4 Understand emotional eating
5 Understand self-defeating thoughts
6 Decide on your approach to weight loss
7 Decide on your target weight
8 Understand the benefits of counting and recording calories
9 Understand the relationship between calories consumed and burned
10 Decide on your approach to social eating events
11 Get support from somebody
12 Learn to problem-solve
13 Reduce your calories consumed
14 Change what you eat and change how you cook
15 Change the way you shop
16 Enjoy your food and eat without guilt
17 Don't use food as a reward
18 Change the way you deal with surplus food
19 Learn how to manage your hunger
20 Handle emotional eating
21 Learn how to manage cravings
22 Handle social eating events
23 Increase your calories burned
24 Weigh yourself regularly and record it
25 Don't be discouraged if you haven't lost as much as you 'should have'
26 What to do to get back on track after straying
27 Understand why the maintenance of your weight loss is so difficult
28 Decide on your approach to weight maintenance
29 Those important first few weeks of maintenance
30 Get motivated and stay motivated in maintenance
31 Understand emotional eating in maintenance
32 Beware of self-defeating thoughts in maintenance
33 Decide on your long-term goal and at what point you will have 'strayed' from that goal
34 Understand the benefits of counting and recording calories in maintenance
35 Understand the changing relationship between calories consumed and burned in maintenance
36 Decide on your approach to social eating events in maintenance
37 Get support from somebody in maintenance
38 Learn to problem-solve in maintenance
39 Manage your calories consumed in maintenance
40 Change what you eat and change how you cook in maintenance
41 Shopping habits in maintenance
42 Enjoy your food and eat without guilt for the rest of your life
43 Don't use food as a reward in maintenance
44 Change the way you deal with surplus food in maintenance
45 Learn how to manage your hunger in maintenance
46 Handle emotional eating in maintenance
47 Handle cravings in maintenance
48 Handle social eating events in maintenance
49 Keep up your calories burned in maintenance
50 Weigh yourself regularly and record it in maintenance
51 Don't be discouraged if you haven't lost as much as you 'should have' in maintenance
52 What to do to get back on track after straying in maintenance
