a manual that offers tips and tricks for losing weight.
clark and gibb assert that satiety, the feeling of fullness, can be obtained not only with the hormones leptin and insulin, but also through social, learned, and environmental factors. the purpose of this book is to reprogram readers' satiety signals that have been desensitized over time thanks to elements like portion size and advertising.
.. . . the volume is almost 800 pages and is the first installment of a three-part series. because of the length of this tome and the science included, it will appeal to readers who want to achieve that full feeling as well as learn the reasons behind it. for example, there is a section on the causes of overeating that goes into great detail about leptin resistance, sensory inputs, and obesogenic chemicals.
there is a lot of eye-opening material here that sets it apart from more run-of-the-mill diet books. for instance, the authors explain why a cluttered home or an open plan living space can spark overeating. while the information about portion size and macronutrients will prove valuable to all diners, the authors also deliver surprising tips. they advise eating purple carrots or queen garnet plums because they contain anthocyanins, which helped rats lose weight during clinical trials. there are so many worthwhile tidbits included in the manual that it's understandable the authors had difficulty paring down the contents. . . a useful, detailed guide to achieving satiety through reprogramming eaters' fullness cues.
James L. Gibb is an educator, novelist and health researcher, who holds a university degree and a diploma of education. He has a lifelong interest in health and well-being.
part one: your inner guardian and appetite
part two: satiety
Satiety: How to get it!
Factors that influence satiety
Sensory characteristics of food
Fullness and food volume
The experience of eating
Tips for using satiety for weight loss
part three: hunger and overeating
Types of hunger
Dealing with hunger
Causes of overeating
Hunger and appetite triggers
Factors that can drive you to overeat
Is food addiction real?
The Yale Food Addiction Scale
The role of dopamine in “food addiction”
Other possible causes of “food addiction”
How to overcome “food addiction”
Reset your natural appetite
Meds that can make you gain weight
part four: food and drink
Processed vs unprocessed foods
Foods and drinks that help weight loss
Sweetness and sweeteners
Foods and drinks that can hinder weight loss
part five: the timing of eating
The daily eating routine
Duration of meals
How often should you eat?
Have a smaller eating window
Bedtime and weight loss
The timing of eating—days of the week
The timing of eating and exercise
PART SIX: Mind Tricks for Weight Loss
Your mind is a powerful tool
Mind tricks for weight loss: positive thinking
The power of visualization
Mind tricks to make yourself want less junk food
Mind tricks: Visual cues
More brilliant mind tricks for weight loss
Tips to combat emotional eating or comfort eating
Mind tricks for weight loss: Meditation
Learn to love more foods
Learn to unlove calorie-dense foods
Willpower and creating good habits
De-stressing helps weight control
Depression and weight management
part seven: the satiety diet lifestyle
About the Satiety Diet
Satiety Diet general guidelines
How to eat an ideal Satiety Diet meal
A day in the Satiety Diet lifestyle
part eight: exercise
The benefits of exercise
Tips for moving your body
Different forms of movement
Motivation to exercise
Exercise without a “workout session”
Four types of exercise
The benefits of simply walking
The minimum amount of exercise
High-intensity interval training (HIIT)
The best time of day to exercise
part nine: sleep
Better sleep = better weight loss
What can cause poor quality sleep?
How sleep affects body-weight regulation
Sleep shortage increases obesity risk