3. How the Machine Works
The Ultimate Equation
Feeding Your Metabolism
The Weight-Creep Syndrome
Low-Fat Is Not Low-Cal
The Old Binge Weekend
In a Nutshell
4. The Science of Eating
Macronutrients: The Big 3
Using and Storing Energy
Pace Yourself
Always Include Protein
The Right Proportions
The Evolutionary Perspective
The Caveman's Adaptive Mechanisms
The Common-Sense Solutions
The Magic of Fiber
What to Drink?
A Little More Effort
In a Nutshell
5. The "E" Word
Exercise Is Not Just About Burning Fat
Begin by Moving More
Boost Your Metabolism
How Much Exercise Is Needed?
Aerobics or Weights?
Hitting a Plateau
Just Do It - With a Buddy
In a nutshell
6. Tips and Tricks
Emotional Eating
Talk Yourself Out of It
Chew Your Food
The 6-Minute Rule
Get Enough Sleep
Drink Water
Drink Green Tea
Use a Smaller Plate
Weighing Yourself
Manage Your Stress
7. The 10 Golden Rules
Appendix A - High-Fiber Foods
Appendix B - Meal Suggestions
Breakfast ideas
Snacks
Lunches
Suppers
Use your imagination
Appendix C - References
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Who Am I and What Do I Know?
Good question. After all, there is no "M.D." after my name or any other fancy letters. Actually, I'm an IT consultant and software designer. So, where's the connection with weight-loss programs? In a word: research.
When I reached middle-age, a funny thing happened: my clothes started to shrink inexplicably. As a dedicated techie, I started investigating the problem. I researched weight-loss methods with the same rigor I would have studied any computer topic, reading the mainstream diet books, watching weight-loss videos, looking up the missing details on the Internet and keeping my eyes open for any information related to the topic. I rejected empty claims that were not solidly backed up by scientific explanations and retained only the information that appeared sound and consistent to my technical mind. Then -- and this is the clincher -- I actually acted on this knowledge. As a result, I have been able to keep my weight in check and I've managed to stay in decent shape for an over-the-hill guy.
I didn't invent any new methods; I simply picked up the highlights from existing documentation. What I have discovered in this process is that you can actually choose to be thin if you are willing to make small adjustments to your day-to-day choices. It's pretty straightforward once you understand a few basic things about how your body works.
This research worked out well for me, but I had a few relatives and loved ones who were still struggling with their weight and I wanted to help them out by sharing my findings. The problem is, while you don't have to be a rocket scientist to understand the principles of weight loss, the subject can't be adequately covered in a casual conversation. So, this is where my technical training came into play.
Part of my work as a computer professional involves researching various topics and summarizing my findings into "nutshell" tutorials. I have been doing this for several years and I've been told I have a certain knack for it (thanks, Mom!). So, I did what comes naturally to me: I sat down at the computer and started jotting down some notes, organizing them logically -- trimming the fat, so to speak -- and ended up with a short manual that outlines the critical points I have learned.
I initially prepared these guidelines for my friends, but I hope you can benefit from them as well. Think of it as a distillation of the most effective weight-loss programs out there. I've done the research for you and I have taken the liberty to add a few personal anecdotes and commentaries to illustrate some points.
Of course, I must remind you of the usual caveats: This publication is for informational purposes only. Before embarking on any new diet or exercise program, consult your doctor, especially if you have any existing medical conditions.Enjoy the read!
Reynald Lefevre
Nova Scotia, Canada