Tag Archives: diet

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.

How to Have Happy Holiday Season Without Gaining Weight

You may think this is a terrible time of year to be concerned about your weight, but it’s not. In fact, with the right approach, you can eat everything you like, enjoy it more than ever, have no guilt or remorse, and keep from gaining any weight at all! In fact, my clients do all that and lose weight at this time of year!

However, this time of year is just too chaotic and stressful for many people. They just want to survive it. For most people, just avoiding a weight gain this holiday season will be a fantastic success. This is entirely possible, without a lot of anguish, self-denial or guilt, if you follow my list of Holiday Dos and Don’ts. And if you want all the details on how to succeed with permanent weight loss, read my book or listen to my audiobook shown at the right. You can make 2017-2018 the year you solve your weight problem for good!

For everyone, here are my do’s and don’ts for the next few weeks:

Don’t try to diet, discover that you can’t keep to it, and then decide “It’s impossible. I might as well forget about weight control and enjoy everything until after the first.” Giving yourself permission to binge for a month will create a weight gain that will take all of next year to get rid of.

Do pick out six to ten days that you will go to parties, go out to dinner, have Christmas dinner, New Year’s Eve and Day get-togethers, and plan on reasonable indulgences those days. Determine to eat like a health nut all the other days. You will be able to, when you have those other days to indulge in. Don’t deny yourself gratification —delay it a bit.

Don’t try to avoid the “bad foods” at parties and dinners. You’ll only feel cheated and want to eat them later, when you’re alone. Plan on the kind of things you’ll want and find out ahead of time what kind of calories are in those things. Remember, there are no bad foods or bad calories in my world.  Also remember, women usually have a “calorie budget” of 1400-2200 a day to maintain an ideal weight, and with a little advance planning, you can fit in just about anything on that.

Do eat light early in the day save your day’s calories for the parties on your party days. If you eat a lot during the day, and then eat a lot at the parties, you’ll feel awful. If you plan ahead and have the bulk of your calories at the event, they will taste better, you’ll have a great time, and you’ll feel great. And, no guilt! You’ll have had just what you loved, enjoyed it, and accomplished your health goal.

Don’t leave it up to the time you are challenged with an offer of a lunch or a pastry, to decide what to do. Have your answer ready before you face the tempter. “No thanks, I’m saving my calories for the parties, so I don’t gain weight this year.”

Don’t beat yourself up and feel guilty when you’re not perfect. Eating too much or giving in to an urge is not a capital crime or a mortal sin. It’s just a mark of humanity. You can get better at self-control as time goes by if you give yourself a break and keep learning about effective methods for change. Be forgiving of your human qualities rather than critical of them.

Do decide that you care about your health, no matter what, even if your behavior isn’t always the best all the time. Never say “I don’t care” even when you slip up. That would be a lie. You do care. Don’t lie to yourself.

Don’t decide to stay home or punish yourself by wearing clothes that are too tight all season.

Do go out and get a couple of nice outfits that are comfortable and have a wonderful happy holiday season. Be reasonable this holiday season and then really get to work, with no distractions, after the holidays.

Don’t punish yourself this holiday season trying to stick to some crazy diet, or feeling guilty about eating good things. Follow these tips, and get a copy of The Anderson Method, paperback, Kindle or audiobook, to learn how to solve your weight problem for good in 2018!