It should be acknowledged that this
research project
was funded by the Canada Pension plan - it's not
peer-reviewed science. However, keeping a
diary1
seems unlikely to hurt anyone,
so you are welcome to peer-review it yourself.
YOUR TIME CONSTANT - YOUR KEY TO SUCCESS
The
initial drop
that the author
measured
followed a standard
decline curve.
One might expect a straight line drop as shown,
but it followed the
sagging curve2 below it.
Two constants nail down a decline curve; the horizonal green line;
called the asymptote, and a time
constant
that he measured at just over one year.
A quirk:
the slope3
of this function multiplied by
the time constant
ends somewhere4
on the
horizontal5
line shown.
LET YOUR BODY SET THE PACE
Your body
re-cycles
its cells continually, pulling them apart and refreshing them
after a little more than a year.
This is a tightly regulated
process, and if you try to force your weight down faster,
"Famine Mode"
6
will set in. People who diet commonly trigger plateaus -
diets appear to disrupt normal regulation;
needlessly stretching out the rate of drop.
Instead we use the body's one-year rate of drop as our guide.
To achieve it, adjust habits to maintain the two parameters
above by holding the projection on goal.
The math then
duplicates7
what "growlies" did for the author.
The second chart shows this process: if you hold the
xxx Lb One Year From Now
signal near goal, that tugs the blue dotted one down.
There is pleasure in eating, leading people
to eat more than is required to balance the recycling process.
Hunger pangs are one-sided feedback - sadly there is no natural "stop"
signali.
Thanks to the quirk above, we now have one.
If Recycling Is Damaged
When someone is very overweight - all too common these days -
the body's recycling system itself may have been damaged.
A lot of muscle builds up to support high BMI,
and that happened to the individual whose chart
appears to the right.
The total drop is almost 40% if one was to follow
the sagging curve from the beginning to its end,
which would approach a horizontal green line.
Instead he chose to make the green line slope
downward, which
straightened out8
the blue line:
Plan B:
hold the one-year projection 15% below present weight.
You should find that any steady rate of loss should help hold
blood sugar
levels down, because blood sugar is the middle-man
between fat and breathing out carbon dioxide.
Your muscles pull it out of the blood stream if you
keep them healthy and busy.
FOOTNOTES:
1
Don't assume
one needs math to understand and use the app.
The core idea is to manage the projection on
the data entry page daily. This page may not
be relevant to you - just those who maintain
the app.
2
The curve is an exponential with a negative
growth rate. A person who starts losing
weight tends to assume he/she is on a linear
curve like the one above the sagging one.
That sets up false expectations because the
slope of an exponential drops off as time passes.
3
The slope is obtained from linear regression over
58 days of strongly filtered scale weights.
(Two menstual cycles to balance the slope.)
First a weight corresponding to a BMI of 17 is subtracted
from scale weight.
Then the remainder is further coordinate-transformed
into the LN() domain. An EMA8 or EMA32 is extracted for each weight;
for EMA32, 3% of scale value is added to 97% of the previous EMA32.
Then the standard Least Squares Fit yields a slope that gives
the Time Constant and an Intercept that gives a point
for a straight line to go through. The coordinate transformed
straight line becomes the sagging curve when the transformations
are reversed. Thus what the app extracts is an exponential
that your habits have achieved, not the ideal one.
4
Starting with the fact that the slope of ex is simply
ex, we can use calculus to show that the horizontal
green line (asymptote) is located at this slope times the time
constant.
We can use the above coordinate
transformations to approximate this situation
by simply adding 365.25 days to the time in the
slope-intercept formula y=mx+b and then reversing the
coordinate transformation process above.
That is near the asymptote for a least-squares fit
exponential through the user's actual scale weights,
and is called a "projection" in the description
for the BioFeedback process.
If it is off the goal (red signal), it becomes the
user's task to adjust habits until the above slope
changes to turn the signal green again.
The resulting mathematical series converges
on the goal at about the body's natural rate.
5
The red/green signal leads to a green line that does not
go straight sideways.
It would be possible to extract the actual asymptote,
which is below the one year projection, but simply
calculating a point on the sagging curve a year ahead
gives a weight that is close enough to the asymptote to
get the job done.
6
One explanation for plateaus was "set points".
Testing eliminated that hypothesis.
It now seems that arrested cell replacement may cause them.
Note that this is only a hypothesis, but if this
app consistently works faster than more aggressive dieting,
that is evidence for the hypothesis.
7
While the math is the same when fed-back habits are in control,
its implementation is reversed.
Applying a step function to a first-order feedback control system
will produce a chart that reveals the time
constant and asymptote described above.
(The feedback was provided within the body, using
the "growlies" signal.) The time constant was measured by
trying various candidates until it was found visually that
one year sent the asymptote sideways.
In the spirit of BioFeedback, the natural control loop has now
been replaced by keeping the projection via. that measured time constant
near the goal weight.
i
There used to be a natural stop signal.
Having food meant hoeing weeds, so over-eating was limited naturally.
Fortunately the Green Line can do the job.
8
It is best to shed muscle, which burns calories, at the same rate
you shed fat cells.
For that reason, this individual chose to start his BioFeedback
number at about 15% below his declining BMI and
then keep lowering the goal along the green line.
Then the blue scale weight line is a straight line
- no curvature.
There is a second reason for doing that; a Standard Decay Curve
(the lower of the two blue weight curves; sagging and fainter.)
requires the whole 40% shift in one's habits
right from the start.
Instead, the straight-line graph above required only
15% change in habits at any one time.