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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The 6-Minute Rule
It takes a few minutes for your stomach to determine that it has had enough and to send a signal to your brain to indicate you are no longer hungry. This is why you might want to get up from the table and get a second helping after eating a full plate of food. That first plate of food should have been enough, but it was so darn tasty and you're still a little hungry...
This is the point where you should implement the 6-minute rule. Just make a deal with yourself that if you are still hungry in 6 minutes, you will get up and refill your plate. But wait 6 minutes for your busy stomach to do its processing and send that signal to your brain. You will be surprised how often you realize you're no longer hungry after that short amount of time. Bingo: you've just saved yourself a couple hundred calories and it didn't hurt a bit!