“Satiety is the key to weight loss.” Losing weight can be hard. If it were easy, we’d all be slim and there would be no “obesity crisis”. At first glance, it seems straightforward; if you simply ate less and exercised more, you would lose weight. Right? If only it were that simple!
Around the world, scientists are working at the limits of human knowledge to find solutions for the problem of overweight. Four years in the making, the Satiety Diet is based on cutting-edge research into the countless ways not only your food, but also your thoughts, habits, senses, environment and almost every aspect of your life can profoundly affect your body-weight.
This book presents data about a vast range of lifestyle factors including and beyond diet, all of which are powerful tools for weight control. The Satiety Diet is the science-based way to lose weight and keep it off forever.
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About the Author
Table of Contents
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
About the authors