Why we eat

Becoming self-aware

The purpose of body fat

The physics of body weight

The ten steps

Step 1. Exercise aerobically, five to seven days each week (preferably in the morning)

Step 2. Exercise in the zone (at a level seven or eight)

Step 3. Exercise for 20 to 60 minutes each exercise session

Step 4. Eat a low-fat, balanced diet each day

Step 5. Eat three meals and two snacks each day

Step 6. Limit or eliminate alcohol

Step 7. Stop eating two to three hours before bedtime

Step 8. Drink six to eight glasses of water each day

Step 9. Have at least two servings of fruit and three servings of vegetables each day

Step 10. Renew your commitment to healthy living each day (daily renewal)