Frames edition of this document. Other editions, some suitable for reading offline.

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1 Next: Preface Frames edition of this document. Other editions, some suitable for reading offline. 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 1 of , 4:54 AM

2 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 2 of , 4:54 AM

3 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 3 of , 4:54 AM

4 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? 4 of , 4:54 AM

5 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 5 of , 4:54 AM

6 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 By John Walker 6 of , 4:54 AM