Tag Archives: counselor

One Breakfast Here Will Make You Lose Weight. The Other Will Make You Fat. Which One Is For You?

 

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

Pictured above is one of the breakfasts I had regularly while I lost 140 pounds. Its only 200 calories. It tastes great, made up of my favorite foods, keeps me going all morning, and at 1/8th of the breakfast pictured below, had me shedding pounds like crazy. Now, to maintain my loss, I eat more than the 200 calorie breakfast above, but still only a fraction of the American norm that is making people obese and sick.

meat lovers omlette

This above is Denny’s Meat Lovers’ Omelette at a whopping 1730 calories. That’s the kind of thing I used to pick that made me over 300 pounds. Think about that. 200 calories versus 1730. No wonder we have an obesity epidemic.

To lose weight, you need to learn how to eat what you like, not go on a diet.

For years I have resisted giving my clients food plans or telling them what to eat. Instead, I teach them how to succeed. I know how to help people be successful at weight loss, and its almost always contrary to what they think should be done. They think they need to follow some diet and exercise plan that some personal trainer or dietician will prescribe. Nope. They need to train in methods of behavioral science. I can guarantee that my client will lose weight if they follow me.

Clients who have trained in my method and people who have read my book know that the secret to success is learning how to eat what you like and learning the behavioral techniques that change the way you think and act habitually. Success does not come from diets and exercise plans that you know will come to an end when you want to live normally again.

To learn what I teach, read my book or listen to my audiobook, pictured at the upper right.

How I Lost 140 Pounds and Kept It Off For Three Decades

I was put on my first diet at the age of seven, and things went downhill from there. I became a  yo-yo dieter, gaining more every year, until, at the age of 33 and 330 pounds, I finally discovered the formula for success.

Then, in 1984, as a behavior therapist and addictions counselor, I discovered methods in behavioral psychology that enabled me to solve my weight problem for good. I lost 140 pounds, and I have maintained an ideal 180 lbs. ever since, for over 30 years. You may not have that much to lose, but  thousands of clients and readers have learned to apply my methods to solve their weight problem. Like learning to ride a bike or play the piano it’s not effortless, but there is no maybe about it. It works. I have never had a client not lose weight following what I teach.

I have volumes of information here at my website and I’ve written a book, now an eBook and audiobook, (listen to a sample of it here) that explains everything I teach my clients. I hope it can help you too.

Here’s some of what I learned:

1) To lose and manage weight, it requires more than just learning about the calories in food and what your body needs. You need to learn how to program yourself and master that part of yourself that manufactures your desires, urges, habits and feelings.

2) Acquiring the right habits is not a matter of intellect and will power. It is a result of training and conditioning in technique from the behavioral sciences. It is a matter of learning how to reprogram yourself, your habits and your feelings.

3) Diets and exercise crusades don’t work. Doing something for a while, even if you lose weight, and then going back to “normal”, will make you worse, not better.

4) Success comes not from denying yourself pleasure and good food, but by forming habits that are more pleasurable, with food that you really like that causes you to become healthy and fit instead of overweight.

You can become successful at permanent weight loss.

Bill Anderson, creator of “The Anderson Method”, before and after his 140 lb. weight loss.

I have volumes of information here at my website (check the “Table of Contents” at the bottom left of the page) and I’ve written a book, now an eBook and audiobook, that explains everything I teach my clients. I hope it can help you too.

This story was first published on ThriveGlobal.com

How to Break Through Weight Loss Plateaus

If you are a young person and have not yet discovered weight loss “plateaus”, you need to learn about them so they do not sabotage your weight loss success. They are inevitable, incredibly infuriating, and can destroy a happy successful weight loss effort. However, I can teach you how to deal with them. They can be beaten when you know how.

What is a weight loss plateau?

Weight loss plateaus are periods of time, sometimes weeks on end, where you stop losing weight after weeks of great success, sometimes losing 10 pounds or more in a few weeks. In the first month or so of any legitimate weight loss regimen, the scale will reward you regularly for a few weeks and then it usually comes to a screeching halt. It stops moving and just stays there, even though you are doing what you are supposed to. It’s horrible. Plateaus happen while you are working as hard or even harder than you did in the beginning of the effort, and they happen regularly when you are engaged in a weight loss regimen. They can be incredibly frustrating if you don’t know how to handle them. The usual reaction is to throw up your hands and say “the heck with it —this isn’t working” and go back to overeating with a vengeance.

As a behavior therapist specializing in weight loss, I have developed a method to deal with plateaus (and the scale) so that they cease to be an impediment to weight loss success. My method, a collection of behavioral and cognitive behavioral techniques, helped me lose 140 pounds after 25 years of diet and weight loss failure, and I’ve kept it off for 30 years. I’ve been teaching these methods to clients and other therapists since, and my ideas are used by clients, readers and weight loss programs all over the world. The way of dealing with plateaus is one of the most important.

What can I do when I hit a plateau?

First, prior to even starting on any effort, you have to change the way you think about weight loss and the scale. This is work using principles from both cognitive behavior therapy and behavior therapy.

Our objective needs to be behavior management, not scale management. We know that if you eat fewer calories than you burn, you’ll burn fat that day. Go to www.calculator.net to find out how many calories you’ll burn at the weight you want to be. Any day you eat less than that (the “to maintain” number) you’ll burn off some excess fat. When you know how many calories you’ve had every day, you’ll know exactly where you stand. You don’t really need a scale to tell how you are doing. Keeping track of the calories you eat will let you win every day! Sometimes you win big when the calories are low, sometimes you’ll just be holding your own when it’s near your maintenance level. If you eat fewer calories than the maintenance level, you can win every day!

You’d need to eat 3500 calories over and above your maintenance level to gain a pound, so when the scale says you’ve gained 5 pounds on a day when you didn’t overeat, you know the scale is lying, the Devil! Even if you overate a bit, you can’t gain 5 pounds in a weekend. That would take eating over 17,000 calories over and above your maintenance levels! (3500 x 5)

Keeping track of your caloric intake and remembering what it really means can immunize you from the destruction the scale can do when you take it seriously as a measure of your work. Doing a great day’s work and then getting on the scale and believing you gained weight because the scale says so would be like working hard all day and getting fined, punished for it, instead of getting paid. Who would keep doing that? Instead, count up the caloric deficit for the day, the amount of fat you burned off.

The scale lies!

We need to adjust our thinking about what the scale measures. When I was young, I was told “the scale doesn’t lie”, but they were wrong telling me that the scale was a true measure of my progress.

The scale measures all the matter that’s contained in your skin —muscle, organs, fat, blood, bone, the contents of your bowel and bladder —but all we care about is reducing the fat. The scale can’t measure that. Since we are composed mainly of water, the scale measures mainly the amount of water we are carrying today, which depends on a lot of factors. If you are retaining fluids because of the time of month or because you ate some salty food, the scale will go up, maybe as much as 5 pounds. If your calorie intake was lower than your maintenance level, you should feel accomplished, not like a failure!

Looking at the scale as the measure of your progress is a big mistake. After all, drink a big glass of water and you’ll gain a pound. Seriously, should you see that as a sign that you did badly? If you have a big bowel movement, should you be proud of that because the scale went down?

Look at your behavior every day to measure how you are doing, not the scale. If you consistently eat fewer calories than you burn, and you don’t bump it up when you reach your goal, you will lose weight until you are skeletal. This is irrefutably reliable science. It cannot fail.

Talk to yourself the right way

Talking to yourself is a technique of cognitive behavior therapy (CBT) that incorporates a bit of self-hypnosis. We’ve found that the things you say to yourself have power (to help or hurt), and speaking them out loud gives form to your thoughts and better conscious control of them. When you hit a plateau tell yourself “I know that when I eat fewer than 1800 calories (an example), I burn a chunk of fat off my body that very day. I only ate 1000 today, so I know I burned off a chunk the size of a stick of butter today (a quarter of a pound of fat, 3500/4 = 875) and if I do that tomorrow, I’ll burn another one off. Eventually it will show up on the scale, when my body decides to release the water it’s holding.”

Whatever you do, stop saying things to yourself like “This isn’t working! I might as well go back to overeating.” Before I learned how to succeed, I used to say things like that when I hit a plateau. I would discourage myself and quit working on my weight loss. It’s using CBT and self-hypnosis to hurt yourself.

Telling yourself, “This isn’t working”, when you have eaten fewer calories than you burn is a lie. If you don’t eat the maintenance level, you have to get the fuel from your stored fat. It’s no more possible to live without burning those calories than it is to drive around without burning gas. Don’t say these dishonest things.

I used to say “No matter what I do, I gain weight.” It would discourage me, but it was totally untrue, of course. If I actually ate less than I burned, I’d lose weight, guaranteed. But the foolish lies sabotaged me until I quit saying them. I quit doing things the wrong way and started doing things the right way. I solved my weight problem and you can too. Follow me.

One Appetizer Will Make You Lose Weight. One Will Make You Gain. Which One For You?

bloomin-onion

This is Outback’s Bloomin’ Onion. It’s a nuclear 1946 calories! That’s 500 calories if you eat 1/4 of it when you’re out with 4 friends. Of course, we overeaters usually ate more than our share.

shrimp cocktail

This is Red Lobster’s Classic Jumbo Shrimp Cocktail. It’s only 100 calories, sans sauce. And the sauce is only  45 calories (if you use it all).

Want to solve your weight problem? You can, by learning to eat what you like and enjoy it even more than you do now.

I’ve helped thousands of people lose weight and live a healthier happier life for the rest of their lives, taking my program, reading my book, or both. Read my book or listen to my audiobook, and then take action to make your life better! This can be the year you solve your weight problem.

Jumping Jacks? Are You Nuts?

A serious teacher

Every year at this time, I publish columns to help people get control of their weight, and I also peruse what others are writing on the issue. This year, I read a few columns telling overweight people to exercise with jumping jacks. One said to “start with something easy, like jumping jacks”. Jumping jacks??!! I almost blew my coffee out my nose. Jumping jacks? Is this guy crazy? He has probably never been obese and probably has never had an obese person he has said this to.

As a formerly obese person, I can tell you that jumping jacks are a very bad idea for an obese person. Not only will it hurt, but you are liable to do damage. In fact, the number one rule for obese people and exercise is to take it easy, go slowly, and don’t overdo it. Use the old show-business principle. Only do so much, and leave ’em wanting more. If you get to the point where you think you’ve done enough, you’ve probably done too much. The most intense thing you should do at first is walking. Jumping jacks are the worst idea I’ve ever heard of.

I’m a behavior therapist who discovered how to succeed with permanent weight loss. After 25 years of diet and exercise failure, I finally “got it”, lost 140 pounds and I’ve kept it off for 30 years. I went on to teach others, and I wrote a successful book about it, now an audiobook. I can teach you.

In my behavioral approach, we focus on our behavior rather than our weight or our body. Instead of just trying to use “will power”, we use behavioral science, finding what we can live with, and we “program” in the behavior and habits that will create the results we want and we program out (extinguish) the behavior that made us overweight. Our goal is to make it so what we do to maintain our goal weight is more pleasurable and rewarding than what we did that made us fat.

So, forget jumping jacks and the people who tell you to start with them. Read or listen to my book to learn more about my behavioral approach for permanent weight loss. This could be the year you solve your weight problem.