New Technology Perfectly Measures Your Body Fat

DEXASCAN report

No more wondering. And it shows you exactly where it is.

Today, because of state-of-the-art medical science and technology, there is a new way to measure your body fat percentage that is easy, affordable and precise. The methods available in the past, using skinfold calipers or electrical impedance devices that you stand on or hold in your hands, were so unreliable that they were better thought of as estimates rather than measures, in my opinion. Underwater weighing was regarded as most reliable, but it was inconvenient, costly, and usually found only in hospitals and university laboratory settings. MRIs were perfectly accurate but cost thousands. Measuring your body circumference or volume was little more than guesswork.

GE’s DEXASCAN at LiveleanRx.com in Tampa, FL

Today, high-tech medical science has given us a way to analyze body composition that is easy, affordable and incredibly accurate: state of the art, dual-energy x-ray absorptiometry (DEXA). The General Electric Healthcare scanner uses two types of x-rays to print your body on a pixel-by-pixel basis. Other than an MRI, DEXA is the only other scientifically validated and FDA approved, clinical-caliber-method of quantifying total body composition. These machines actually see the contents of your body and can measure precisely the amount of muscle, fat and bone and other material contained in your skin. (See the titanium joint in my hip in the top picture?)

NBC.com had done a story about The Anderson Weight Loss Method after my article, Science Based Weight Loss, was published in Medium and Arianna Huffington’s Thrive Global. Those two media events produced intense interest in my work by the medical field as well as people who want to lose weight. Shortly after those stories came out, I was asked by DEXA SCAN, the company that offers this new technology, to try it and write a review. I took them up on their offer (a free scan, worth $150) and warned them that I made no promises about what I’d say. I told them up front I would pull no punches if I found their technology and operations, clinical and business, less than satisfactory.

Faraz Mobayyen, R.T. (R), of LiveLeanRx in Tampa FL

DEXA SCAN referred me to the LiveLeanRx clinic in Tampa and I was able to make an appointment for the following week.

I checked first with my doctor to make sure this type of x-ray presented no risk. No problem. It uses a very weak type of wave — the amount of radiation is approximately equal to the natural radiation you would experience in a day outdoors. No need to be concerned like when you get a chest x-ray and need a lead shield.

When I arrived, I found a clinical lab, staffed by licensed health professionals. The procedure itself took less than 10 minutes. You just lay on the table, no need to disrobe, and the scanner passes over you slowly and almost silently.

The Radiologic Technologist, Faraz Mobayyen, was extremely helpful explaining how the DEXA SCAN worked, and it produced an incredibly detailed report. All I thought I’d get was one number, the percent of body fat. However, the report reveals incredible details of body composition, including bone density. This machine not only reveals the amount of fat and muscle in your body, but it identifies where it is, by body part. It tells you how much visceral fat you are carrying, which we now know is an important risk factor for heart disease and diabetes. It tells you how much muscle and fat you have in each arm and leg. The report had more information than I would have ever asked for. This is all extremely valuable information to anyone interested in their health status.

As an added bonus, I got a bone density analysis that showed how I compared to the average, and where I fell in the range of possibilties. This kind of detailed information is so valuable in helping us to improve our health and reduce our personal risk factors, rather than depending on generalities. I was surprised to see that I had a curvature of the spine that in all my years had never been diagnosed!

I have wondered what my body fat percentage is for over 30 years, since I lost my 140 excess pounds. I’ve had it “measured” many times with other methods that never gave me information I could trust. The electrical impedance devices varied greatly, from day to day, and I knew my body fat did not change by 5% from one day to the next! The caliper method gave different results every time we did it, different with every person who did the measuring. Which reading was I supposed to believe? I just could not trust those methods.

Needless to say, I’m delighted I am finally able to know what my body fat percentage is. It’s scientifically accurate, precise. It’s information I can rely on, something I can trust. I give them an A+.


While I was at LiveLeanRX, I learned they can also measure resting metabolic rate with laboratory-quality indirect calorimetry, and they can also do a VO2MAX cardio assessment test. That tells you the maximum amount of oxygen your body can utilize and send to your muscles during high intensity exercise, while running on a treadmill or riding a bike. This is the real deal with laboratory-caliber testing. I and my clients and readers would love to know our true metabolic rate even more than body composition. With these tests, we can. Maybe I should suggest they have me do those other tests. I’d be happy to tell you about them too.

 

Science-Based Weight Loss – The physics are simple. The psychology is not.

Bill Anderson before and after his 140 lb. weight loss.

There is a way to lose weight that is scientifically proven to work. There is no wondering if it works. It’s based on irrefutably reliable science, as reliable as the law of gravity. It has never failed. If you eat this scientifically proven way to lose weight, you can have full confidence that you will lose weight, as surely as you know that things fall down, not up, when you let go of them. You can even learn how to keep it off. I know, because I was able to apply it after 25 years of failing with unhelpful diets. I finally solved my weight problem and lost 140 pounds 35 years ago. I have kept it off since and made it my mission to teach others how to do the same.

I’m old now, and I forget that young people often don’t know the basics of how to lose weight, so I’ll go over that here. And all the details are in my book.

First, The Thermodynamics

There is no mystery here, but there is lots of misunderstanding about how to lose weight and keep it off. The continuous flow of conflicting misinformation and advice leads people to think that the honest-to-God truth about how to lose weight is not yet known. But it is. The science explaining weight loss, weight gain and weight maintenance has been proven and it has not changed significantly for over 100 years.

Your body is a machine that uses fuel, like a car. Instead of burning gas, we burn food, and we measure the amount of energy in food in calories. We have fairly precise ways to measure how much fuel/calories you burn in your activities of daily living, and fairly precise ways to measure the amount of fuel/calories in the food you eat. The calorie counts of all foods are easily found, published in books and websites on the Internet. Packaged foods have the calories on the label, and many restaurants today post the calories counts, required by law.

Your body weight is the result of the caloric economics of your body, like your bank balances are a result of your financial economics. If you eat more calories than you burn, you store them as fat. With money, surpluses are good. You get rich. With calories, surpluses are bad. You get fat.

If you burn more calories than you eat, you start burning your stored surpluses. That’s great if you want to lose weight. You start to trim down. With money, burning through more than you take in results in debt or worse, going broke or even bankrupt. Very bad. Deficit spending can create problems with finances, but if you want to lose weight, deficits are great!

There is a lot of folklore and myth in the media and gossip about weight loss, so you have to be careful about what you believe. For instance, a lot of people think there are “good” calories for weight loss and “bad” calories that make you fat. Nonsense. Some think that carb and fat calories are worse than protein calories, but it’s not true. It’s true that you need good nutrition and a balanced diet to be healthy, but for weight loss purposes, all we are concerned with is the calories. Also, there’s no truth that the time of day that you eat affects whether the calories are stored or not. And the way you combine foods doesn’t matter. You can’t cancel calories if they go in your body. Activity is about the only thing you can do that will affect the way you burn calories. Like I said, the physics is simple.

There are devices that can measure your metabolic rate (the rate at which you burn calories) with a method called indirect calorimetry. Hospitals and universities have these machines, and some doctors have hand-held devices that are very reliable if used properly. They measure your respiratory gases and calculate the energy produced by analyzing the oxygen used and carbon dioxide produced by your body’s “internal combustion” of your food.

You could have the test done, but we use a formula called the Miflin-St. Jeor equation (MSJ) to estimate your metabolic rate at the weight you want to maintain for life. We have compared the actual test to the estimate many times, and they have been close enough to rely on for the weight loss method I devised. The Miflin-St. Jeor formula is named after the scientists who formulated and proved it accurate, and it takes into account your age, gender, weight, height, and activity. I’ve included the actual formulas below, but it’s easier to use one of the software calculators on the Internet like the one at this website: https://tdeecalculator.net

There are a number of calculators online, so I’d recommend verifying what you learn by comparing.

Three important pieces of information:

1). Use the weight you want to achieve and maintain the rest of you life. You can learn what you burn at the weight you are now to satisfy your curiosity, but the important thing to learn is how to eat like a person at the weight you want to be. To lose weight, you’ll need habits that get you substantially lower than this, and then to maintain, you’ll need habits that keep you under this, even on holidays and vacations, etc.

2). Use the activity level you know you will sustain the rest of your life. (If you don’t have an exercise habit, use the sedentary level, unless your work is the equivalent of a strenuous workout) Forget about exercising to lose weight if you’re not going to make it a lifetime habit. That’s like dieting. If it’s not the way you are going to live, you’ll just regain the weight when you normalize. So, be honest. Use sedentary if that’s the way you live.

3). Don’t take the advice and recommendations at these websites with the calculators as gospel. I am not endorsing any of them. Just use the calculators to find out how many calories you burn at the weight you want to be.

Below are the actual formulas, for those who want to do the actual calculations. You use the Miflin-St. Jeor equation to find what your resting metabolic rate is (RMR), then multiply it by your activity level. Note that weight is expressed in kilograms and height is expressed in centimeters.

These estimates are very accurate, and unless you have a real metabolic disorder, like thyroid disease, you can depend on them. If you think you have a “bad metabolism” due to an unusual physical condition, check with your doctor, and get it treated if you do.

Like I said, the physics are simple. The psychology is not.

Some people think weight control is simple — just eat fewer calories than you burn. It may be simple for some people, but for most of us, it has not been simple or easy. And it was not just hard — it was impossible. For me, counting calories was miserable and impossible, as bad as the diets I had failed at. I just couldn’t get to first base to get my eating and my caloric intake right.

Over the years, I’d been advised by doctors, dietitians, coaches, teachers and friends who thought they knew what I should do. “It’s a matter of changing your lifestyle,” the smart ones would say. “You need to form good habits,” they’d say. That made sense, but doing that had been impossible for years, trying my best. I was told I had to have self-control. “OK,” I thought, how do you do that? “Just make up your mind,” they’d say. “You gotta use your will power.” “You gotta want it bad enough.” “You need to be more disciplined.”

They thought they knew how to have self-control and form good habits. It turns out they really had no idea. They had self-control and good habits, and they thought it was because they just decided to have them, with their will. That’s not the way it works. Habits and will power are created by training with behavioral psychology techniques. They had been trained with technique they were not even aware they practiced.

It wasn’t until I became thoroughly educated in behavioral science, as a behavior therapist, that I was able to succeed with weight loss. It was in learning techniques of conditioning and what I call therapeutic psychogenicsthat I learned how to change myself and have the habits, will power and lifestyle of a person with perfect weight control. These are almost magical “mind control” techniques, like hypnosis, which cause us to think, feel and behave the way we do. It’s not just a matter of making up your mind.

Here are some of the things you need to know in order to succeed:

  1. Your new way of eating and living has to be enjoyable. We won’t do something we hate for very long, and we are hard-wired to seek pleasure.Fighting that is like fighting your need to sleep or go to the bathroom. You won’t win. Your way of eating has to include the foods you like, and the things you like to do. The first law of behaviorism is that “a behavior that is rewarded will be repeated”. It’s called conditioning with reinforcement.When we do something that feels good, drive is created (which we experience as desire, urges or cravings) to do it again. That’s how we grow habits and get addicted to things. So, we will have to learn what we can do that’s enjoyable that also fits our calorie budget. And then we need to practice it, over and over, so the choices and portions become our habits. We will also need to learn what won’t fit in the budget, and abstain from them for all time. Otherwise, we will reinforce overeating and create drive, desire and craving for the things that make us overweight.
  2. You will have to work hard and keep an accurate written record of calories for a while, until the right eating patterns become your habit. It’s a pain, but it’s absolutely necessary. Eventually, you’ll develop a “sixth sense” about calories so that eating the right way becomes automatic. Then, eating to maintain is not hard at all. But it won’t happen unless you put the work in up front. After a while, it becomes your new normal. When you are eating what you like in the right portions and pattern rather than following some diet you want to quit, you’ll have habits that will make you become and stay the weight you want to be.
  3. To lose weight at a rate that will be gratifying, you’ll need to reduce your caloric intake by about half, (usually to approx. 1000 for women, 1500 for men). When you start out, you’ll find that a lot of the things you’ve been eating are too high calorically to fit in that budget. In my method, we develop a lifetime habit of eating austerely during the week and more liberal on the weekend, so that the average ends up at the level that is effective. That way, you never have to deny yourself the things you like. It becomes a matter of choices, choosing the best ways to spend the budget on a weekday or a weekend day. Our objective is to learn how to eat for life, not diet for a while. We practice delayed gratification instead of self-denial. This is different than “dieting”. Diets are things we can’t wait to quit, so we can go back to “normal”, overeating and regaining. My way is a better way, something we look forward to enjoying every day. Who wants to quit something that makes you feel great every day?
  4. We need to win every day. We need a system we can trust that tells us how we did every day, so that we condition in the good habits and condition out the bad ones. That’s how programming works. You get positive feedback about your forward progress that reinforces the behavior. Most people think the scale is the way to measure your progress, but the scale is about the worst way to get feedback about how you are doing. The scale measures mainly the amount of water in your body, which can fluctuate wildly. If you believe the scale is giving you honest feedback about how you did today, you are likely to feel good when you overeat (if you are dehydrated), and feel bad when you eat properly, but are retaining water. It’s a sure way to program chaos and failure into your brain. It’s like malware. We need a way to get positive feedback every successful day to build the habits we need……. Remember what I said in my first point here. Behavioral psychology tells us that our behavior and habits are not so much a matter of choice as they are a result of conditioning. We need a rock-solid way to know we won every day. This is where faith in the science comes in handy. When you believe the reality that science tells us about the number of calories you burn, and you keep track of how many calories you took in, you’ll feel good every day you are under your burn rate, even on the weekend days. If you make a mistake, instead of saying you “blew it” and quit, you just keep track. On the days you are real low, you can visualize the chunk of fat you just burned off. (Undereating by 1000 calories burns 2/3 of a cup of body fat off your body as surely as driving 40 miles burns at least a gallon of gas.) This is reality. You can’t drive around without burning off gas, and you can’t walk around without burning off fat when you undereat. And it happens that day! If the scale says you gained, it’s giving you faulty feedback, measuring water retention. So, believe the science, not the scale, and make sure you register your win every day, whether it is a gold medal day, or just holding your own. If you keep track every day, you can win every day. Even if you screw up, you’ll still feel OK if you keep track. You’ll never have another day where you think you gained 5 pounds after eating pizza or Chinese food and soaked up 5 pounds of water like a sponge. To gain 5 pounds of body tissue in reality, you’d have to eat 17,500 calories above your burn rate. (Each pound of fat stores 3500 calories). So, even on a day where you went over, you’ll see you didn’t do that much damage, easily corrected by getting back to work.A big gain on the scale because of salty or sugary food making you retain water will disappear in a week, and then your deficits will show up.
  5. The most important habits we need to develop are the self-programming techniques and the use of habit-forming psychological phenomena. Will power and habits are not acquired simply by deciding to have them. They are acquired through training. These self-programming techniques are proven by real science, but they often sound silly……. How could just imagining yourself like someone else be important? Or talking to yourself? Or eating what you like instead of diet food? ……Some of the techniques are a pain in the neck and don’t seem to have hypnotic power at all, like planning ahead or looking up and writing down the calories in what you eat. But there is magic in them…… Yes, it’s easier to just buy a pre-packaged diet meal plan, but it will not produce the neurologicalchanges we want. The most important work often looks silly and unimportant compared to the practical stuff, and people sometimes decide to skip what they don’t find sensical. Don’t do that. The techniques people skip are usually the most important things you need to do.
  6. You will have to reject what America has come to accept as normal. We have grown up in a culture that has made itself obese. What we’ve come to accept as normal is an obese way of life. The habits, customs and beliefs in America are what make people obese. It’s so much a part of our life that there is a strong tendency to think they are normal, that we should be able to think and live that way and not be fat. But to succeed, we need to reject that way of thinking and living, and start swimming against the stream. The portions we have come to accept as normal in restaurants are two and three times what they need to be. The foods they sell us are as dense, calorically, as you could make food. Our society thinks eating is a form of entertainment, a hobby or pastime. It can’t be, if you want to lose weight and keep it off. We can enjoy eating, but it needs to be in a different way. I enjoy eating more than when I was chronically overweight, but it is no longer something I do to pass the time. It is not my leisure-time activity or a kind of entertainment in my free time.
  7. Our goal is to create a new way of being, and we need to be this way the rest of our lives. Like brushing and flossing, it’s not really hard work, but we need to get up and do it every day the rest of our lives if we want the good health and happiness that results from it. There is no retiring from doing what it takes to maintain a good weight. It’s work at first, some of it hard, but after a while, it becomes easier as you develop the knowledge, the skills and the habits. Then it becomes routine. It’s a routine we need to keep.
  8. Like learning a sport or a musical instrument, you’ll have to master something that’s difficult at first, and practice. At first, like playing an instrument, it may seem very hard or impossible to practice the techniques that create self-control. Because of that, many people quit and look for an easy way. As it is with a sport or music, there is no alternative to learning and doing what’s uncomfortable and difficult at first, and then practicing it until you get good at it. That’s how it becomes second nature. Trying to avoid the difficult work only keeps you from succeeding. It does get easy, but it takes a while. Then it becomes the new normal. For me, the new normal is so much more pleasurable than the old normal. I love the game, winning every day, and I love being at my preferred weight. You will too.

William Anderson is a Licensed Mental Health Counselor, the author of “The Anderson Method of Permanent Weight Loss” (paperback and Kindle at Amazon, audiobook at Audible). He was obese until his early thirties when he found the solution. He lost 140 pounds, has kept it off for 35 years, and has taught thousands to successfully manage their weight.

Can Your Smartphone Help You Lose Weight?

For many, no. Here’s why.

In the first week of my method’s training, clients keep track of the calories they consume. There is no diet, and not even an obligation to “be good”. They eat as they usually eat, but they keep an accounting of their caloric intake. And no guilt or shame is allowed! Just eat, and count.

These days, since the advent of apps like Myfitnesspal and Loseit, clients who love their smartphones ask if they can use their apps.

The answer is yes, but…

In 1985, when I first started teaching this life-changing method, all the logging and accounting was done by hand and recorded in a little pocket-sized ledger. The caloric values were obtained from reliable sources compiled by Registered Dieticians. This is a lot of work for a while, but it is worth it.

The end result is the ability to habitually eat in a way that is very satisfying and easy, eating what you like, and it also keeps the weight off. There is no need to record anything anywhere but in your mind. It’s a delightful way to live and has helped people to lose weight and keep it off for over 35 years.

The problem with using the apps is that this same result does not usually occur. Some have found the apps helpful during a time-limited diet to lose weight, but I’ve found that using an app for tracking calories can be a hindrance to creating long-term weight loss success.

Here’s why:

When we engage in the process of physically writing down what we eat, checking references for accurate numbers, and doing it over and over again, our brain undergoes an unconscious memorizing and reprogramming miracle. If we engage in the exercise as instructed, we reprogram our brain so that, given enough time spent in the training, we end up with habits and a new preferred way to live that makes us succeed by doing what we feel like doing. Our unconscious mind takes on the responsibility of keeping us fit with the behavior we’ve trained it to do. Eating in a way to maintain your preferred weight becomes the new normal, the way you feel like living, without the books or the apps or the feelings of deprivation and oppression.

What happens when we use a device?

When we use a device, outside of ourselves, to perform a function we would usually do with our own body and mind, our unconscious mind excuses us from performing that work, excuses us from the responsibility, and we become dependent on the device. Not only that, but we lose the ability ourselves!

Think of our dependence on calculators and iPhones. In the past, people used to know hundreds of phone numbers, easily associating a name with a number in a fraction of a second. Now, people don’t even remember the phone numbers of their family they call all the time.

At one time, people could make mathematical computations in their heads. Today, people cannot even make change without a machine. They can’t figure out what to give you back if you hand them a $50 bill for something that is marked $26.88. The machines were supposed to multiply our strengths, and in some ways, they have, but in some ways, they have weakened us.

It’s like using a machine to lift things, get in and out of chairs, get from one place to another miles away, or go to the 5th floor. When we make our body and mind perform, they rise to the occasion, build the muscle power or brainpower, and all those tasks become easy. When we rely on machines, the mind and body atrophy, and we lose the ability. We can’t calculate percentages, remember phone numbers, or keep track of what we are spending at the grocery store. We can’t take a few flights of stairs without being winded and stopping to catch our breath. We even forget we used to be able to do those things. People who have never done them, who never experienced life without those machines, don’t even know what they are capable of. They have no idea of what their mind and body can do, and often will not believe you when you tell them.

Do you know what you are capable of? Probably not.

Imagine succeeding in things you thought were impossible.

The goal of my approach is to create habits where we automatically eat the foods we like in the right amounts to reach and maintain our preferred weight. Instead of suffering diets and feelings of deprivation, we make it so when we eat in ways that make us feel good, we are eating in ways that keep us at the weight we want to be.

I discovered ways to make this happen with reprogramming techniques, some call it mind control, a repertoire of behaviors that create a result in our unconscious mind. The result is the ability to do something that we could not do with our conscious mind and will. The techniques and behaviors do not sound miraculous at all. They sound simple, perhaps even silly, unnecessary, and sometimes clients skip them. When they skip them, they miss getting the benefit they create.

The machines make everything easier, right? Why do all that work when a machine can do it? Why develop the ability to do mental calculations or remember phone numbers? The machines will do that, right? Why develop the strength and endurance to climb stairs? What good is that? Why keep a written log of calories eaten when a machine will do it? What good is that?

So, when clients make faces when I tell them to keep a written log, and they ask if they can use an app, I say “yes, but…” and I try to persuade them to write it down, by hand.

 

Pasta with Spinach and Tomatoes Recipe, Only 331 Calories Per Serving!

Photo: Jennifer Causey; Styling: Lindsey Lower

Here’s a great pasta recipe, found by a reader at http://www.myrecipes.com/recipe/one-pot-pasta-spinach-tomatoes

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 6 garlic cloves, finely chopped
  • 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
  • 1 1/2 cups unsalted chicken stock (such as Swanson)
  • 1/2 teaspoon dried oregano
  • 8 ounces whole-grain spaghetti or linguine (such as Barilla)
  • 1/2 teaspoon salt
  • 10 ounce fresh spinach
  • 1 ounce Parmesan cheese, grated (about 1/4 cup)

How to Make It:

  • Step 1
  • Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
  • Step 2
  • Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  • Step 3
  • Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil.
  • Step 4
  • Stir to submerge noodles in liquid.
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  • Step 5
  • Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
  • Step 6
  • Uncover; stir in salt.
  • Step 7
  • Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes.
  • Step 8
  • Sprinkle with cheese.
  • Step 9
  • Riff: Use fresh grape tomatoes instead, and add fresh herbs.
  • Step 10
  • Riff: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
  • Step 11
  • Riff: Try adding chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish.

Makes 4 servings, 331 calories per serving.

Here’s What 1000 calories Per Day Can Be. Yum!

Have you been under the impression that it would be so little food that you’d starve? Think again. Here’s part of what I learned to lose 140 pounds permanently.

 .

Three great meals — total: under 1000 calories.

When you do the work to plan ahead (one of the Key Behaviors I teach) and learn the other technique I teach, you’ll find you can have plenty of scrumptious food that will fit your “caloric budget”. You’ll find that you can live well on 1000 calories per day and lose weight at a good pace. What’s more important, when you establish the habit patterns of eating the food you like in healthy caloric volumes, you’ll never have a weight problem again. I’ll lay out one day’s menu to give you an idea of how well you can live and lose weight at the same time.

Breakfast: Veggie and cheese omelette with buttered toast and coffee with real cream: 321calories.

This is an omelette I make at least once-a-week. With all the ingredients, even the buttered toast, it’s under 350 calories! That’s a lot less than a Denny’s Slam at over 1200! I’d have it more than once-a-week, but there are too many other good things I make!

I start with a small onion, sliced into rings, 1/4 of a green pepper, sliced, 1/4 of a red pepper, sliced, and a handful of quartered white mushrooms that I cook in a small covered saute pan with a tiny pat of butter, over a low-medium heat. You want the heat low enough so they don’t brown. They really steam in their own juices.

When the onions get limp and translucent, I add in 1/4 cup of egg substitute, like Eggbeaters, and let that continue to cook, covered over the low heat, while I toast the Publix low calorie bread.

I use a bit of Brummel and Brown spread on the toast, and then fold the omelette with 1/2 slice of Kraft fat-free cheddar inside. It’s terrific, and the whole thing is under 350 calories. I love my coffee in the morning, and I mix real half-and-half with fat-free to keep the rich flavor while trimming the calories, using Splenda to sweeten it, and the coffee is only about 30 calories a cup. This breakfast can’t be beat.

  • Onion = 30 c.
  • Pepper = 20 c.
  • Mushrooms = 20 c.
  • Butter = 20 c
  • Egg substitute = 70 c.
  • Cheese = 20 c.
  • Bread = 81 c.
  • Brummel and Brown spread = 20 c.
  • Coffee with cream = 30 c.

For lunch, Joey D’s Chicago Dog: 262 calories.

We are in the habit of lunch at Joey D’s once a week, and their Chicago Dog is a delight, and only 262 calories! They use a real Vienna Beef Hot Dog with a poppy seed bun and all the traditional trimmings: pickle spear, chopped onion, pickle relish, mustard, tomato slice and celery salt. I’ll usually have a Diet Coke with it. At 262 calories, it’s a fraction of what other typical sandwich-type lunches are in restaurants. In one of my other articles, I showed a burger and shake that was 2000 calories! The Chicago Dog seems like a lot, but its all the low calorie condiments that gives it the advantage over the high fat add-ons that others use.

  • Vienna Hot Dog = 120 c.
  • Poppy seed bun = 110 c.
  • Pickle spear = 3 c.
  • Tomato slice = 3 c.
  • Tbs chopped onion = 3 c.
  • Tbs sweet relish = 20 c.
  • tsp mustard = 3 c.

For dinner, grilled sirloin steak, fresh steamed asparagus and sour cream and chives mashed potatoes: 435 calories.

Many people think you have to give up beef to lose weight. Not true. In fact, one of the secrets of permanent weight loss is getting into the habit of eating everything you like in portions that will keep you at your desired weight for life. The meal above was just delicious, easy to fix, and came in at 435 calories. That brings the day to about 1000 calories, which will cause anyone to lose weight.

The steak is a 5 ounce sirloin. I buy a 2 pound sirloin when they go on sale and cut it into 4–5 ounce servings and freeze them in a gallon Ziplock bag. You can thaw one out when you want it, overnight in the fridge, on the counter for several hours or even in a small sealed Ziplock bag in some shallow room temperature water for 20 minutes or so. Grilling it is easy while the 5 ounces of asparagus is steaming for 9 minutes, and the 1/2 cup of Simply Potatoesmashed potatoes are in the microwave.

The buttery glaze you see on the asparagus is I Can’t Believe It’s Not Butter Spray, really adds to the taste and palatability, and only 5 calories for 5 squirts

  • 5 ounce sirloin steak = 270 c.
  • 5 ounces asparagus = 40 c.
  • 1/2 cup mashed potatoes = 120 c.
  • 5 sprays, I Can’t Believe It’s Not Butter = 5 c.

Losing weight permanently can become easy!

Becoming successful at permanent weight loss takes work, but done right, it can become easy. It’s well worth it, believe me. I’ve maintained my ideal weight for thirty years now, after losing over 100 pounds, and it was the single most important thing that’s happened in my life. It changed everything for me, and it could for you. Read my book or listen to my audiobook to learn how.

Quit looking for easy, magical ways to solve your weight problem. As long as you do, you’ll avoid learning what you need to do to be successful, and you’ll stay overweight and unhappy like I was.

If you develop the right habits using behavioral techniques like I teach, it will eventually become easy, your new normal behavior, as natural and easy as the habits you have now, only they will keep you fit rather than making you fat. It’s not done with “will power” or just “making up your mind”. It’s done with the science of the mind.