How to Lose Weight - The Satiety Diet

a manual that offers tips and tricks for losing weight.

. . . satiety, or 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.

. . .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.

. . ,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.

~ kirkus reviews

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

Psychological factors

Sensory characteristics of food

Macronutrients

The microbiome

Food variety

Fullness and food volume

Chewing

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

Food Addiction

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”

Food cravings

Reset your natural appetite

Meds that can make you gain weight

part four: food and drink

Understanding Calories

Processed vs unprocessed foods

Vegetables

Foods and drinks that help weight loss

Portion size

Sweetness and sweeteners

Foods and drinks that can hinder weight loss

part five: the timing of eating

The daily eating routine

Duration of meals

Circadian rhythm

How often should you eat?

Breakfast

Have a smaller eating window

Bedtime and weight loss

About fasting

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

Social connection

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  

Thrifty exercising

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