This is a workbook - week by week with gentle suggestions for food suggestions & substitutions. Love cereal? There's a great one that's only 8% sugar as opposed to 65% of most of them. I learned so much here. How to exercise, how much, combinations of foods, empty carbohydrates that will sideline the best intentions. The layout is so easy to follow, then just copy the page as you go on so that each day you know exactly where you stand with fruit, calcium, protein, carbs, etc. It simply tames guesses with total self confidence about your approach & continuing lifestyle, then look at Kathy's pic on the back inside cover & know that you can do it too. She gained a whole lot of wt while pregnant & retired from fitness, then came back to fighting weight with this plan.This is absolutely the best book hands down I've found for keeping me on track.