Category Archives: Weight Loss Myths

5 Biggest Weight Loss Myths

(The author is a psychotherapist who lost 140 lbs. when he developed his methods, and he’s kept it off for over 30 years. Read about his method in his book at the right, or listen to his audiobook, free sample provided here.)

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Myth#1) You must exercise to lose weight.
FACT: You don’t need to exercise to lose and control your weight.

What? This goes against everything all the “experts” say! Well, it’s true. Exercise may be vitally important for a lot of things, but it’s not required to lose and control your weight, and if you don’t get your eating under control, focusing on exercise may cause a weight gain! (An hour on the treadmill will be cancelled by one brownie! Eat two because you “worked out”, and you gain weight, not lose it!) When I learned how insignificant exercise was, and that controlling my intake was the solution, whether or not I exercised, I had hope for the first time in my life. I didn’t have to exercise in ways I hated! I have clients who are disabled and cannot exercise, yet they do fine at controlling their weight. Exercise is important for lots of things, but it’s not the solution to your weight problem. Controlling your intake is the solution.

Myth#2) You have to eat special food to lose weight, and deny yourself what you like.
FACT: It doesn’t matter whether you eat health food or junk food, diet food or fast food.

Your weight is a result of your “caloric balance sheet.” Eat more calories than you use (1400 to 1800 per day for the “average” woman, 54,000 per month) and you’ll gain weight. Eat fewer calories than you use, and you’ll burn up stored fat and lose weight. It doesn’t matter where the calories come from, health food, “junk” food, carbs, fat, protein—- It doesn’t matter (for weight control purposes). A calorie is a calorie is a calorie. Is it better to have better nutrition? You bet. But if you eat too many calories of “health food” you’ll get fat, while someone who eats fewer calories of the “wrong things” will lose weight.

Myth#3) To lose weight, you have to follow a diet you may not like.
FACT: Diets are not the solution. Learning how to eat, strategically undereat what you like, is the solution.

Learning how to diet (eat in some abnormal way to lose weight) does no good, because at the end of the diet, we go back to “normal” or worse, and keep gaining. We got fat because we developed habits of eating too many calories, and if we go on a “diet” with the intention of going back to “normal”, we are planning on getting fat again. Success will come from learning to eat food we like in ways where we won’t get fat. Believe me, there is a way. We will need to change, and it must be a permanent change with no return to the old ways, but it needn’t be without pleasure. In fact, we enjoy eating even more! Our favorite foods are even better, and no guilt!

Myth#4) Eating at night turns to fat. If you eat after 7 pm, it’s hopeless.
FACT: It doesn’t matter what time of the day you eat, or even what day of the week.

Read again what I said in item #2. It really doesn’t matter when you eat, even if you eat mostly at night, or skip meals during the week and splurge on Saturday night. Real science backs me up on this. If you can create a lifestyle you like, one you can live with where your “balance sheet” is correct, you’ll succeed, even if it’s not what some “experts” think is the “right” way to eat.

Myth#5) To lose weight, you just have to make up your mind and use will power.
FACT: Success is not just a matter of “will power” or “just making up your mind”.

It’s not that some people have “it” and some don’t. Success in changing habitual behavior, even tough habitual behavior like an addiction, is not just a matter of “will power”.

There is a body of knowledge and technique in my field of behavioral medicine that you can learn, knowledge and technique that will empower you to make changes in your life that were not possible before. It will be work. You’ll have to let go of some things that you haven’t wanted to let go of. But if being overweight/obese has been a curse on your life, and you’d like to get rid of it, don’t give up. Keep hoping and praying.

Learn what you have to do. Read or listen to my book or  call one of my therapists. Be prepared to learn more from legitimate sources, and work at it. You can succeed like I and my clients have. Keep going.

Is Vaping Actually the Secret to Weight Control? – No, It’s Not.

(This article first appeared on The Huffington Post)

In a recent article published by Vice Media’s website, the headline asks, “Is Vaping Actually the Secret to Weight Control?” — It looks like a weight loss ad on Google News. Could it be true? In a word – NO!

Vaping may be better than smoking, but it is one problem swapped for another, not a solution, to cancer risk or weight loss.

Any smoker who has blown smoke through a handkerchief knows the crap you are putting into your lungs when you smoke. I hope you have seen the results, the tar build up, the eventual COPD (Chronic Obstructive Lung Disease) and possible lung cancer that comes from smoking. Certainly, it seems to me that if one could stop smoking with an alternative way to ingest nicotine, the addictive chemical in cigarettes, it would be a big improvement. Logic tells me that one would be better off without all that tar in the lungs, the cause of the COPD and likely contributor to cancer. However, other means of nicotine delivery also cause cancer, so continuing the addiction without the smoke may be an improvement, but it is not the answer to good health, not to mention the freedom from addiction. Only ending the smoking addiction offers that. And only changes in yourself —your habits, thinking and feelings about food, will result in solving your weight problem.

Why would anyone think that vaping would be an answer to weight control?

It has long been thought that smoking helps with weight control. Smokers have found that quitting smoking leads to weight gain. Research points to evidence of that. But does smoking really help solve a person’t weight problem? No.

The connection between smoking and weight became evident when researchers observed that people commonly gained weight when they quit smoking. The usual weight gain is 5 to 10 pounds in the first few months after quitting, but some gain much more, as much as 50 pounds after quitting. Some of the weight gain is thought to be from a decreased metabolic rate because the stimulative effect of nicotine is no longer present. However, most of the weight gain is due to switching from grabbing a cigarette to grabbing a snack when the urge strikes. The stressors of life triggered the need to inhale something to relieve the stress, and instead of smoke, it became food.

In addition to those findings, women who had become stress or emotional eaters have found that if they substituted lighting up for grabbing a snack, they could avoid a lot of the overeating that caused their weight problems. For them, smoking seemed like the answer to their problem of gaining weight.

However, the reality is that when you develop a habit of overeating, you are going to end up overweight, even if you smoke or vape. Habits develop and strengthen over time, and overeating habits will grow, whether you vape/smoke or not, unless you learn how to master your eating addiction.

Smoking or vaping is not the answer to weight loss and weight control. Only permanent change in yourself, your habits, thinking and feelings about food will achieve that.

Quitting smoking led me to learn how to lose weight. Weight loss can be solved, but not by smoking or vaping.

I referred to an eating addiction, and while many may question that idea, those who have struggled with self-control with their eating know exactly what I’m talking about. The idea that we easily just decide to eat less, using will-power, and then succeed instantly, is a fallacy for most people. That’s why we have an obesity epidemic with over 70% of Americans overweight. And adding vaping or smoking to your eating habits will not make you less of an addict. You’ll then be addicted to both vaping or smoking and overeating!

I am a Licensed Mental Health Counselor specializing in weight loss and addictions, and I got my start in the field with smoking cessation therapy. I was an obese heavy smoker who managed to become an ex-smoker with effective addiction therapy. In my training as an addictions counselor I became aware that my problem with being overweight was really a problem with overeating, similar to other addictions, like smoking. In 1984, using proven behavioral therapy, I lost 140 pounds, and have kept it off since. That led me to the program I now offer all over the world through my network of therapists and my book, The Anderson Method. Believe me, smoking or vaping is not your solution to weight control.

Weight loss and weight control is achieved via changes in yourself, not by will-power, but through “psychotherapy.”

The term “psychotherapy” today usually refers to formal clinical counseling with a psychotherapist. However, I’m using it here in original meaning of the root words, psyche (mind), and therapy (healing). To lose weight permanently, we need to make improvements in our mental processes, our automatic thoughts, habits and feelings, so that we habitually take in fewer calories than we burn. And we need to make it permanent, for the rest of our lives. That means we have to change that part of ourselves, our unconscious mind, that controls our habits, automatic thinking, urges and even feelings. Right now, your unconscious mind is probably set up to make you overeat, no matter how much you’d like to change. Deciding you want to be different and feel different is not enough. Trying to use “will-power” is not enough. Something else is in charge, something like an addiction, and the only way to change that is with the healing of your mind. “Will-power” only comes into play in deciding to learn how to accomplish that, learning the techniques.

So, realize that wanting to change yourself is certainly a big step towards self-improvement, maybe the biggest step, but it is only the first step. You need to learn how. And that’s what my book and lots of other self-help books can teach you about self-improvement and personal growth.

If you want to lose weight and solve your weight problem permanently, quit looking for miracle diets, weight loss “tricks”, gimmicks, pills and potions. Learn how to change yourself.

5 Biggest Weight Loss Myths

Does it come as a surprise that you really don’t have to exercise to lose weight? Or that it doesn’t matter whether you eat diet food or junk food? Or that you can eat at night and still maintain your ideal body weight? It certainly surprised me, because these things were drilled into me by the so-called “experts” my whole life as an obese child, teenager and adult. But with my unique education as a psychotherapist, combined with lessons that can only be learned by being overweight, dieting, and being turned into a compulsive overeater, I learned that the dietitians, phys-ed teachers and doctors who pretended to know it all were wrong. I’ve set the record straight in my groundbreaking weight loss self-help book, The Anderson Method.

If you’ve been failing at diets and exercise schemes forever and have just about given up, don’t lose hope. This can be the year you finally succeed. Believe me, no matter how many times you’ve tried and failed, no matter how hopeless it has looked, your success is entirely possible, as long as you’re still breathing and have an open mind. I know this because I lost 140 pounds twenty-five years ago, after twenty-five years of being an overweight diet failure who gave up more times than you can count. But one year, I “got it”, lost 140 pounds, ended my obesity problem, and I’ve maintained my ideal weight since, over twenty years. This could be the year you “get it”.

Today, I’m a psychotherapist who helps people solve their weight/obesity problem. I teach other therapists so they can help their overweight clients, wherever they are. We are very successful. Believe me, there is hope. You can succeed. There is a way. And here are five surprising and vitally important facts you need to absorb before you can begin on your path to recovery from obesity and dieting failure. Accept these truths and you may be on your way.

1) You don’t need to exercise to lose and control your weight.

What? This goes against everything all the “experts” say! Well, it’s true. Exercise may be vitally important for a lot of things, but it’s not required to lose and control your weight, and if you don’t get your eating under control, focusing on exercise may cause a weight gain! (An hour on the treadmill will be cancelled by one brownie! Eat two because you “worked out”, and you gain weight, not lose it!) When I learned how insignificant exercise was, and that controlling my intake was the solution, whether or not I exercised, I had hope for the first time in my life. I didn’t have to exercise in ways I hated! I have clients who are disabled and cannot exercise, yet they do fine at controlling their weight. Exercise is important for lots of things, but it’s not the solution to your weight problem. Controlling your intake is the solution.

2) It doesn’t matter whether you eat health food or junk food, diet food or fast food.

Your weight is a result of your “caloric balance sheet.” Eat more calories than you use (1800 per day for the “average” woman, 54,000 per month) and you’ll gain weight. Eat fewer calories than you use, and you’ll burn up stored fat and lose weight. It doesn’t matter where the calories come from, health food, “junk” food, carbs, fat, protein—- It doesn’t matter (for weight control purposes). A calorie is a calorie is a calorie. Is it better to have better nutrition? You bet. But if you eat too many calories of “health food” you’ll get fat, while someone who eats fewer calories of the “wrong things” will lose weight.

3) Diets are not the solution. Learning how to eat, strategically undereat what you like, is the solution.

Learning how to diet (eat in some abnormal way to lose weight) does no good, because at the end of the diet, we go back to “normal” or worse, and keep gaining. We got fat because we developed habits of eating too many calories, and if we go on a “diet” with the intention of going back to “normal”, we are planning on getting fat again. Success will come from learning to eat food we like in ways where we won’t get fat. Believe me, there is a way. We will need to change, and it must be a permanent change with no return to the old ways, but it needn’t be without pleasure. In fact, we enjoy eating even more! Our favorite foods are even better, and no guilt!

4) It doesn’t matter what time of the day you eat, or even what day of the week.

Read again what I said in item #2. It really doesn’t matter when you eat, even if you eat mostly at night, or skip meals during the week and splurge on Saturday night. Real science backs me up on this. If you can create a lifestyle you like, one you can live with where your “balance sheet” is correct, you’ll succeed, even if it’s not what some “experts” think is the “right” way to eat.

5) Success is not just a matter of “will power” or “just making up your mind”.

It’s not that some people have “it” and some don’t. Success in changing habitual behavior, even tough habitual behavior like an addiction, is not just a matter of “will power”. There is a body of knowledge and technique in my field of behavioral medicine that you can learn, knowledge and technique that will empower you to make changes in your life that were not possible before. It will be work. You’ll have to let go of some things that you haven’t wanted to let go of. But if being overweight/obese has been a curse on your life, and you’d like to get rid of it, don’t give up. Keep hoping and praying. Learn what you have to do. Read my book. Call one of my therapists. Be prepared to learn more from legitimate sources, and work at it. You can succeed like I and my clients have. Keep going.