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 Table of Contents

Dr. Gregory Ellis’s Weight Loss (Control), Fitness & Nutrition Program

Chapter 1

Dr. Ellis’s Weight Loss, Fitness, & Nutrition Program, Dr. Ellis’s 1,000/100 Plan, and My Newest Innovation: Dr. Ellis’s Task/Walk Program

Quick Start

My New Task/Walk Program

Dr. Ellis’s Weight Loss, Fitness, & Nutrition Program Basic Weight Loss Program 101

Reviewing Some of the Above Points and Structuring Your Step-by-Step Personalized Weight Loss, Fitness, & Nutrition Program

How to Do It Let’s Do It — Let’s Lose Some Weight

Perceived Exertion Rating Scale (RPE)

About Absolute Accuracy in the Step Counter

 About Motivation

Chapter 2

Methods for Weight Loss and Control

Diet Composition

Low-Fat Diets Low-Carbohydrate Diets

Behavior Modification

Chapter 3

Good Nutrition Pure Food is Poor Food

Essential Nutrients

Chapter 4

Myths

Chapter 5

Walking For Health and Weight Control

Fitness Walking

Health Benefits of Walking

Heart

Cholesterol

Weight Control/Body Composition

Other Health Benefits of Walking

Your Personal Walking Plan: Getting Started on the Road

Choosing Your Walking Gear

Safety Tips to Walk on the Streets and Highways

Setting Your Walking Pace

Chapter 6

Final Message