Contents

• Preface
  • Introduction
    • About losing weight
    • About this book
    • About you
    • About me
    • About the computer tools
    • About pounds and inches
    • About time!
• Engineering
  • The Eat Watch
    • Food and feedback
    • Motivation and manipulation
    • Programmer, hack thyself
    • Problems: managing, fixing, and solving
      • Managing problems
      • Fixing problems
      • Solving problems
      • Weight: what's the connection?
    • What, me exercise?
  • The Rubber Bag
    • What goes in
    • What you burn
    • What comes out
    • Inside the rubber bag
      • Too much goes in
      • Too little goes in
    • Seizing control
      • Controlling what you burn
      • Controlling what goes in
    • Input/Output
    • Food fads
      • Fuzzy thinking
      • Food and fact
    • Summary
  • Food and Feedback
    • Measure the quantity
    • Determine the goal
    • Apply negative feedback
    • Avoid positive feedback
    • Bang-bang vs. proportional control
    • Three possible outcomes
    • Three different people
      • Skinny Stable Sam
      • Calories and weight
      • Overweight Oscillating Oscar
      • Bulky Blown-up Buster
    • Fun with feedback
  • Signal and Noise
    • Wired science
      • The calorie counting catch
    • Cause and effect
    • Dexter's diet
      • Dexter's diary
        • July 1. 154.2 pounds.
        • July 2. 153.8 lbs.
        • July 3. 157.1 lbs.
        • July 4. 156.5 lbs.
        • July 5. 151.8 lbs.
        • July 10. 153.2 lbs.
        • July 11. 155.6 lbs.
        • July 12. 151.7 lbs.
        • August 5. 149.1 lbs.
        • August 9. 142.9 lbs.
        • August 10. 144.6 lbs.
        • August 11. 147.8 lbs.
        • August 12. 148.3 lbs.
        • August 14. 146.7 lbs.
        • August 19. 142.9 lbs.
        • August 20. 142.3 lbs.
        • August 21. 146.2 lbs.
      • Dexter deceived
      • Dexter's discovery
    • Moving averages
      • Meet Movin' Marvin
      • Simple moving averages
      • Weighted moving averages
      • Exponentially smoothed weighted moving Marvin
    • The truth in the trend
      • Floats and sinkers
        • Steady as she goes.
        • Bulking up.
        • Take it off!
      • Weight and calories
    • Closing the circle
    • Exploring moving averages
      • Smoothing.
      • Noise.
      • Shift.
      • Amplitude.
      • Rate.
      • Trying trend fitting
  • What, Me Exercise?
    • Living longer
    • Feeling better
    • The fitness ladder
    • Climbing the ladder
    • Introductory ladder
      • Bend (introductory)
      • Sit up (introductory)
      • Leg lift (introductory)
      • Push up (introductory)
      • Run and jump (introductory)
    • Lifetime ladder
      • Bend and bounce
      • Sit up
      • Prone lift
      • Push up
      • Run and jump
    • How much is enough?
    • Progress and motivation
      • Easy to start
      • Feeling of accomplishment and progress
      • No pain or exhaustion
      • Small time commitment
      • View from a height
      • Daily and monthly feedback
      • Private and portable
    • Details
      • A regular schedule
      • When you're sick
      • Serious problems
      • Other exercise
      • High altitude
• 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?
        • Live longer
        • Better health
        • Accomplish more
      • Can I learn from being hungry?
      • How will I feel right after I eat?
      • What food is worth it?
      • Secret weapons
        • Liquids.
        • Caffeine.
        • Bouillon.
        • Sauerkraut.
        • Dill pickles.
        • Popcorn.
        • The morning after.
      • 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
        • More than 5 pounds above goal.
        • Between 2.5 and 5 pounds above goal.
        • Within 2.5 pounds of the goal.
        • Between 2.5 and 5 pounds below goal.
        • More than 5 pounds below goal.
      • How can it fail?
    • Proportional feedbag
    • Evading evangelism
    • The dream
• Details
  • Computer Tools
  • Pencil and Paper
    • Calculating daily trend
    • Calculating weight loss rate
    • Calculating calorie deficit
    • Making weight charts
    • Forecasting weight loss
    • Forecasting life extension
    • Calculating feedback models
    • Calculating moving averages
      • Simple moving averages
      • Weighted moving averages
      • Exponentially smoothed moving averages
      • Calculating best fit trends
  • Units and Conversion Factors
    • Units of Volume (Fluid Measure)
    • Units of Energy (Food value)
    • Units of Length
    • Units of Weight (Avoirdupois)
    • Units of Dry Volume
    • Abbreviations
    • The Weight of Water
  • Calories in Various Foods
    • Alcohol
    • Arby's
    • Beverages
    • Bread
    • Burger King
    • Candy
    • Cereal
    • Cookies
    • Crackers
    • Dairy
    • Dessert
    • Domino's Pizza
    • Dressing
    • Dunkin' Donuts
    • Eggs
    • Fish
    • Frozen food
    • Fruit
    • Ingredients
    • Juice
    • Kentucky Fried Chicken
    • McDonald's
    • Meat
    • Nuts
    • Pasta
    • Pizza Hut
    • Poultry
    • Salad
    • Sauces
    • Snacks
    • Soup
    • Sugar
    • Taco Bell
    • Vegetables
    • Wendy's
  • About the Author
  • About this Edition
• Index
• Contents