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

cybercore · Jun 3, 2010

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

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

cybercore

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