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Book

The Eat Less. Work Out. book is an extremely expanded version of Ross’ blog written in 2009. When it is published, you will be able to order it in the Store.

Formats

  • Free HTML Copy (2009)
  • Free PDF Copy (2010)
  • Paperback (2010)
  • Hardback (2010)

TABLE OF CONTENTS

The entire book will eventually be listed for free on this site. The Table of Contents below will be updated until the entire book is officially published.

Part 1: A Primer

Table of Contents
Acknowledgements
Full Disclosure
Introduction
Being Fat In America

Part 2: My Story

Age: 18 Weight: 135 pounds
After College
January 19, 2009
Why it worked this time

PHYSICAL FACTORS

An Accurate Scale
A Great Gym
iPhone apps

Lose It!
Vital Stats
WeightBot

Gym Distractions

MENTAL FACTORS

No diets
Realistic Expectations

The right timeline
Habits get formed
Daily weight measurements mean little
Keep eating fast food
Weight is not the only measurement
Know why you overeat
Know your danger zones
You will not die
Eating disorders exist
Eating maladies exist

SOCIAL FACTORS

Having a great spouse
Fewer friends with bad habits
Blogging
Online Social Networks

CULTURAL FACTORS

Not living in Britain
Not living in France
The Burbs

THE KNOWLEDGE

Understanding Nutrition Facts labels
Understanding heart rates

THE STRATEGY

Eat Less
Work Out
Maximizing my strengths
Baby steps

The ELWO Philosophy

This is not a “diet”.
This is not a patented program.
Knowledge yearns to be free

Part 3: It’s Your turn

Where You Are Now
Primer
Goals
Obstacles

Part 4: Tools & Resources

iPhone Applications
Spreadsheet
Scales
The Gym
Tracking

Part 5: The Blog

(The entire blog can be read here)

January
February
March
April
June
July
August
September

Glossary

Appendices

Index

Part 1: A Primer
Table of Contents
Acknowledgements
Full Disclosure
Introduction
Being Fat In America
Part 2: My Story
Age: 18 Weight: 135 pounds
After College
January 19, 2009
Why it worked this time
PHYSICAL FACTORS
An Accurate Scale
A Great Gym
iPhone apps
Lose It!
Vital Stats
WeightBot
Gym Distractions
MENTAL FACTORS
No diets
Realistic Expectations
The right timeline
Habits get formed
Daily weight measurements mean little
Keep eating fast food
Weight is not the only measurement
Know why you overeat
Know your danger zones
You will not die
Eating disorders exist
Eating maladies exist
SOCIAL FACTORS
Having a great spouse
Fewer friends with bad habits
Blogging
Online Social Networks
CULTURAL FACTORS
Not living in Britain
Not living in France
The Burbs
THE KNOWLEDGE
Understanding Nutrition Facts labels
Understanding heart rates
THE STRATEGY
Eat Less
Work Out
Maximizing my strengths
Baby steps
The ELWO Philosophy
This is not a “diet”.
This is not a patented program.
Knowledge yearns to be free
Part 3: It’s Your turn
Where You Are Now
Primer
Goals
Obstacles
Part 4: Tools & Resources
iPhone Applications
Spreadsheet
Scales
The Gym
Tracking
Part 5: The Blog