Management

• Weight Monitoring
  • Getting started
    • Get a good scale
    • Start a logbook
  • Every day
    • Weigh in
    • Log daily weight
    • Log exercise rung
    • Daily summary
  • Every month
    • With Excel
    • By hand
    • Monthly analysis
    • Long term charts
  • Every year
• Planning Meals
  • Why plan meals?
  • Calorie targets
  • How many meals, and when?
  • A regular schedule
  • Choose the chow
    • Meals through the day
    • Doris plans a day
    • Meal planning with Excel
  • Eat watch in action
    • Serving size: helpings don't help
    • Sneaky serving sizes
    • Eating out
    • Menu mix-and-match
    • Taking the easy way out
  • Summary
• Losing Weight
  • Closing the loop
    • Estimate Calories
    • Plan Meals
    • Log Weight
    • Compute Trend
    • Adjust Calories
    • And around we go...
    • Assured stability
  • Getting ready
    • Weight goals
    • Diet planning
    • Ask the doctor
    • Take a ``before'' picture
  • The initial plunge
    • Breaking down (fat) is hard to do
    • When to start
    • Planning and scheduling meals
    • The fast track
  • The long haul
    • Trend tracking and monthly adjustment
    • Pernicious painful plateaus and baneful bounces
    • Fatty Metabolite and the Ketones
    • Drink lots of liquids
    • Stinko!
    • I, Klingon?
    • Solid waste
    • Starving and health
    • Why don't they notice?
  • Late night, hungry, and alone
    • Why am I doing this to myself?
    • Can I learn from being hungry?
    • How will I feel right after I eat?
    • What food is worth it?
    • Secret weapons
    • Too many bad days
  • Success and stability
    • Safety margin or natural stability
    • Increase calories gradually
    • Allow for some settling
    • Soft landing
• Perfect Weight Forever
  • Regaining: the problem and the cause
  • Causes for confidence
  • Feedback forever
    • Fine tuning
    • Early warning
    • Bumping the band
    • Hitting the wall
    • Feedback on the job
    • The rules of the game
    • How can it fail?
  • Proportional feedbag
  • Evading evangelism
  • The dream