How to Lose Weight - The Satiety Diet

How to Lose Weight - The Satiety Diet


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“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!

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.

Product Details

ISBN-13: 9780987575470
Publisher: Quillpen Pty Ltd T/A Leaves of Gold Press
Publication date: 12/01/2019
Series: Satiety Diet , #1
Pages: 790
Product dimensions: 6.00(w) x 9.00(h) x 1.88(d)

About the Author

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.

Table of Contents

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


The microbiome

Food variety

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

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


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?


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


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


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