cybercore
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The Hacker's Diet
Contents
Contents
- Preface
- Introduction
- About losing weight
- About this book
- About you
- About me
- About the computer tools
- About pounds and inches
- About time!
- Introduction
- 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
- 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
- Weight and calories
- Closing the circle
- Exploring moving averages
- Trying trend fitting
- Wired science
- 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
- The Eat Watch
- 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
- Getting started
- 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
- Closing the loop
- 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
- Weight Monitoring
- Details
- 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
- Pencil and Paper
- Index
