The Ultimate Hacker's Diet (how to loose weight)

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The Hacker's Diet





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
        • 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
    • 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?
        • 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
  • 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
  • Index
 


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