The Step Diet

The Step Diet guides readers to increase their daily activity and decrease their food portions to achieve a new lifestyle that lets them lose weight and keep it off for life. It is easy to read and uses simple rules of thumb for its principles, as well as more detailed tables. The book comes with a step counting pedometer - simple and fairly accurate. Author James O. Hill, Ph.D. is a co-founder of the National Weight Control Registry and knows what methods work for longterm weight loss.
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Why are we fat? We are eating more and walking less. The Step Diet gives you the tools to reverse those habits. First, it provides forms to chart what you eat for seven days. Next, it guides you into increasing your daily steps by 2000, using the step counter pedometer included with the book. Dr. Hill's research leads him to believe most people can stop gaining weight if they add 2000 more steps to their day.

Next, the Step Diet has the reader set a weightloss goal by converting at-rest daily calories burned plus activity calories burned into a "MegaSteps" daily goal. The goal is to burn more than 25% of your total energy expenditure through physical activity, as research has shown is done by those successful in losing weight and keeping it off. Using the Step Diet, you increase your daily steps by increments of 500 each week for a 12-week weight loss period. There are also conversion charts for other physical activities.

To manage food intake, the book recommends a 75% rule - eat what you normally eat at first, but leave a quarter of it on your plate. Or for buffets, eat no portion larger than your fist. This simple method allows the reader to continue eating their favorite foods without causing hunger while reducing total calories. For those who want more detail, the book has tables that convert common foods into MegaStep values.

The book is full of wisdom and advice on how to eat better and be more active.