Tag Archives: fat

Yes, Your Stomach Actually Shrinks When You Diet!

Author Bill Anderson before and after his 140 pound weight loss.

Author Bill Anderson before and after his 140 pound weight loss.

(The author is a psychotherapist who lost 140 lbs. when he discovered his unique method, and he’s kept it off for over 25 years. Read about his method of fast permanent weight loss in his book, The Anderson Method.)     

A reader has written in asking, “Does my stomach actually shrink after a few weeks of eating less, or is it all in my imagination?”

Much to my surprise, the answer is YES!, your stomach actually does shrink!

For years, the answer from all the experts has always been “no”, your stomach does not actually shrink.

My dietitians and physicians have always told me that this is an “old wives’ tale”, a myth that came about because after a while of eating less, we seem to get used to it. They said that the hunger that you got when you first “dieted” goes away after a few days, but it wasn’t from your stomach actually getting smaller. “It’s a matter of habituation”, they said. You also get a full feeling on less food than before, but “it’s not actually your stomach physically shrinking.  The new experience becomes our new normal and we get used to it”. According to them, our digestive system and appestat adjust to the new level of consumption, and now, when we’ve had the new normal amount or new normal of going without, our brain gives us the same messages it used to give us, but on less food. But the stomach physically shrinking? “No”, they scoffed, “just another silly myth lay people believe”.

It turns out they were wrong, at least about the stomach shrinking part.

Here’s the scoop: Researchers at Columbia University College of Physicians and Surgeons and the Department of Medicine and Psychiatry at St. Lukes-Roosevelt Hospital have actually measured the size of the stomachs of people before and after 4 weeks of eating less. They found that dieters had their stomachs shrink by 27-36%!

They inserted balloons into the empty stomachs of 25 obese volunteers and then filled them with water to measure the volume the stomach would hold. Then, a group of 14 of them went on restricted diets, reducing the amount of food they ate, and 9 did not. At the end of 4 weeks, they repeated the measuring procedure using the balloons. The non-dieters had no change in the volume their stomachs would hold, but the dieters’ stomachs would not hold what they used to. The volume their stomachs’ would hold had shrunk by 27 to 36%.

So, its true, your stomach actually does shrink after you eat less for a while.

Now that we have that settled, so what? If you want to lose weight, you still have to figure out what to do to get yourself to do that. That’s where I and my book come in. Read my book or listen to my audiobook and find out!

 

 

Controlling Nighttime Eating


(Note: This article was submitted to me for publication on my blog, and while it does not precisely mirror my teaching, I think it is a worthwhile contribution. My inclusion of it here should not be taken as an endorsement of all that it suggests. – William Anderson, LMHC )

by Sandra Bankers

Many people often find themselves snacking at night, even if they are not feeling particularly hungry. Although we’ve mentioned in a previous TAM post that it doesn’t matter what time of the day you eat, eating late at night can still be problematic. More often than not, it can lead to you consuming more calories than you actually need.

Furthermore, Healthline specified that eating at night is connected with certain eating disorders. With that in mind, it’s easier to understand why it’s imperative to control your bedtime eating habits.

You need to remember is that there is often an underlying reason why you have an urge to eat even if you’re not hungry. Experience Life identified some common causes which include depriving yourself of food throughout the day; not having a set meal plan; or being used to eating at that time. The latter may also be stress-induced, or brought about by special instances such as family dinners.

In addition, lack of sleep and boredom may also trigger you to eat at odd times of the day, including late in the evening. The good news is that there’s a corresponding solution in line with the cause.

For most people, eating at night is something they’ve gotten used to over the years. Overeating is usually caused by developed habits so you will need to change your routine to get around this. Look for activities that you can do at this specific time instead of munching on food. For instance, you can read a book or watch a movie during the usual period where you eat to keep yourself distracted. Changing your behavior and mindset is at the heart of The Anderson Method and doing so will help you keep yourself from returning to your late-night eating habit, eventually helping you lose and/or maintain weight. Distracting yourself is also a good strategy if you find yourself snacking at night due to boredom or restlessness.

Likewise, if night-time eating is your way of bonding with your loved ones, you can simply look for other ways to have fun. For instance, you can spend the night bowling or playing miniature golf.

On the other hand, eating a lot because you deprived yourself of food during the day can easily be remedied by eating properly planned meals during the day. Fitness Magazine quotes Milton Strokes, the spokesperson of the American Dietetic Association, who clarified that “by shifting calories to the morning hours, you will ensure that your night-time cravings don’t have as much of a pull.” It’s a good idea to make a meal plan on what you will need throughout the day so you can be sure you are getting enough nutrients and sustenance.

Similarly, craving for food late at night because of lack of sleep can easily be remedied by getting at least 6 or 7 hours of sleep per day. According to Psychology Today, depriving yourself of sleep can trigger overeating, especially of fatty and high-calorie foods, so make sure you get sufficient sleep to avoid this from happening. It’s worth mentioning as well that there are also certain types of food and nutrients that can help you doze off. The better sleep guide on Leesa featured a list of elements which includes food rich in magnesium, potassium, and B vitamins. They have various effects on the body such as for relaxing muscles and nerves or inducing the release of the sleep hormone Melatonin. However, make sure to regulate the amount that you eat. Otherwise, you run the risk of gaining more weight.

Finally, if the reason for your eating at night is stress-related, one effective solution is to increase the amount of fiber and protein that you have at dinner. MedicineNet.com specified their benefits: the former helps you feel full, while the latter helps keep you from feeling hunger pangs even late at night.

Exercising is also a good option for you to combat stress. You can work out before heading home once you leave the office. This strategy can also help you tire yourself out so you can fall asleep more easily.

The Two Best Weight Loss Ideas, From Weight Loss Successes

Clients and readers from all over the world losing weight cite two specific techniques as having almost mystical power for them, both techniques from the field of cognitive psychology. They engage both the power of “cognitive restructuring” and the hypnotic power of suggestion and imaging.

Fasting

In my method, “fasting” refers to abstaining from anything with calories between planned meals. Planning ahead is an essential technique. We don’t do spontaneous no-rules eating. Having a plan engages imaging and suggestion, triggering hypnotic-grade power to help you actualize what you have imagined you’ll be doing, rather than being open to other suggestion and hyper-vulnerable to urges.

We structure our lives in a very black and white fashion. Several times a day, we have our planned meals, the time and content entirely our choice, and the rest of the time we are fasting. Several time a day, the eating switch is on, and we have our meal, and the rest of the time, it’s off, and nothing goes into our body except non-caloric beverages.

Thinking of it as fasting is a form of cognitive restructuring called reframing, changing the meaning and experience of what we are doing. Rather than experiencing a woe-is-me deprivation of doing without, a period devoid of anything good or meaningful, we are actively engaged in the very important devotion of fasting, burning calories and fat, and accomplishing something very important to us.

We’ve borrowed fasting from the spiritual traditions, casting our activity not as a “nothing” period without something satisfying, but as a sacred activity, full of meaning. It’s a devotion of ourselves to something greater than ourselves, our health, in a holistic sense.

Clients rave about the power they derive from this, their new ability to abstain, and the exhilaration, thinking they actually feel their body burning off calories and fat. It’s a mental experience that must be experienced to be understood, something I and my clients talk about and contemplate with wonder. It is one of the two ideas clients consistently remark as being an almost magical help to them.

Hunger means you’re burning fat.

This is another cognitive restructuring, reframing technique. We change the way we experience hunger, the meaning of it and the actual experience of it.

Feeling hunger is a normal human experience, nothing to fear or avoid. I didn’t always think this way. I remember when I saw it as a reason to eat something right now! It was an excuse, too. The dietician told me to listen to my body, and my body said to eat! The problem was, it said it far too often, and it told me to eat a lot, so that I became fat.

I used to say I was starving. I’d say I was dying of hunger! What I was telling myself caused me to experience something awful, to feel awful. Something in me heard this and responded accordingly. It always rescued me from this terrible suffering in the nick of time! Unfortunately, it made me fat.

What we tell ourselves has power, almost like a hypnotist whispering in our ear. When we change the script, the suggestions, our experience changes.

When we undereat, eating less than we burn so that we start burning our stored fat, it’s normal to feel hunger. We don’t have to be afraid of it or work frantically to avoid it. We need to experience it in a new way, not as a terrible torture, but as a sign of success, as evidence that we are burning fat off our body, losing weight. If we ate something to stop it, we’d stop the burning. We don’t want to stop the fat burning! We want to keep up the fat burning! Burn, baby, burn! Hunger means you’re burning fat!

We can drink a glass of water to quiet the hunger. In fact, what we experience in our brain (where we actually experience everything) as hunger is often actually a need for water. Have a drink of water and continue to fast until that next meal you have planned. Then give yourself a pat on the back for abstaining, for your strength! You’ll make a habit of it.

Successful weight loss is more about what you think than what you eat.

These two techniques are the ideas most often cited by my clients as being surprisingly helpful. They give them power that they hadn’t had before, and developing this power is more about learning how to operate your mind than simply dieting or “making up your mind”. Therapeutic Psychogenics is a term I coined to identify what really gives a person the ability to successfully lose weight and control their weight. It’s about using behavioral technique to change the way we think, feel and act, rather than just using “will power”, which never worked for me. There are a lot more in this bag of tricks, but these might get you started.

William Anderson is a Licensed Mental Health Counselor who specializes in weight loss, eating disorders and addictions. He was an obese heavy smoker and workaholic until his early thirties, and burned out, but survived and changed direction. He changed in many ways, among them, losing 140 pounds permanently. Health, in a holistic way, is now his mission. He’s trained a network of therapists in his methods and he is the author of The Anderson Method of Permanent Weight Loss.

How to Eat Out and Lose 50 Pounds a Year (or Gain!)

(First published in The Huffington Post)

(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.)

Consider these selections when dining out for a day:

Breakfast: Egg McMuffin and coffee at McDonalds.
Lunch: Cheeseburger and Diet Coke at McDonald’s.
Dinner: Filet Mignon, grilled vegetables and garlic mashed at Outback.

This would add up to about 1,200 calories. If you are a woman 5’6” with average activity habits (a metabolic rate of about 2000), you’ll lose about 50 pounds a year eating like that consistently!

However, consider what would happen if you weren’t paying attention and made some slight changes:

  1. Sausage Biscuit with egg and an OJ instead of the Egg McMuffin and coffee.
  2. Quarter Pounder with cheese and a regular Coke instead of Cheeseburger and Diet Coke.
  3. New York Strip, chopped salad and loaded mashed instead of the filet, grilled veggies and garlic mashed.

They look and feel almost the same, but with the second example, you’d be at 2,700 calories and gaining 50 pounds a year instead of losing them!

For a population facing an exploding obesity epidemic, the world of fast food, restaurants and convenience food is a minefield, with caloric nuclear bombs everywhere you turn. It’s a miracle we all aren’t over 600 pounds.

Consider this: Did you know that you could gain 100 extra pounds (!!) in four years by overeating as little as one latte per day? It’s true! If you are out of balance, over your metabolic rate consistently by 250 calories per day (an average latte), you’ll gain 25 pounds a year, or 100 pounds in four!

The science is in. Our body burns calories each moment we are alive, awake or asleep. Our organs, muscles and cells metabolize fuel each second we live and breathe. There’s no mystery in knowing why we gain or lose weight. It’s a matter of the energy or calorie balance. Eat 3,500 more calories than you burn and you store them as fat and gain a pound.

Most of my clients who are obese first got that way by being only a little out of balance, creeping up on the scale 10 pounds per year. That amounts to eating only 100 calories more per day than you need, the number of calories in an apple or banana! How can you avoid eating too many calories, and way more than 100, with the way we eat in this country?

When you think about it, with the way food is pushed at us, it’s a miracle that we aren’t all morbidly obese (70 percent of us are now clinically obese). A Big Mac is 563 calories. A Cinnabon Classic Roll is 879. How hard do you think it is to go over a 2,000-calorie budget when breakfast at Denny’s can be 1,000 calories and lunch at McDonald’s can easily be 1400 or more? One of the shrimp dishes at Ruby Tuesdays is 1,475 calories! They have a salad that’s over 1,100!

So how is that 30 percent of us are not overweight, and some don’t even have to try to stay slim?

This is a more startling observation than the obesity epidemic: Many people maintain the same weight, year-in and year-out, without even trying. I find that miraculous. Think about it. A person who burns 2,000 calories per day burns 730,000 in normal activities through the year and consumes 730,000 to fuel that activity. To gain or lose a pound it would be because they were off by no more than 3,500 calories in an entire year! That averages about 10 calories per day! How could a person match their consumption to their utilization that closely by accident, without even trying?

The answer, of course, is that there must be some sort of inner process going on, like unconscious programming, that tells them how much to eat and when to stop so that they end up eating only enough to meet their needs. Dietitians have always told me this and that I should listen to my body. I tried that, but all I ever heard was, “I need something to eat” and “more, more!” If such a self-limiting thing ever existed in me, that programming was deleted long ago, probably by a combination of conditioning, all the food nuttiness in my environment, and 25 years of yo-yo dieting, gaining it all back and more after each attempt.

How to attain and maintain a proper weight automatically even when eating out.

The secret to permanent weight loss is in creating new programming — habits you can live with and enjoy that will produce the weight control you want — habits that will become automatic. It’s like getting addicted to gratifying undereating instead of overeating. For this to happen, these conditions must be met:

The plan must allow the foods you want to eat for the rest of your life. You need to learn how to eat, not diet. It does no good to lose weight by denying yourself what you know you’ll eat in the future. All you’ll do is gain it back and then some, when you go back to what you like.

The plan must be a pattern of eating that achieves the caloric values needed for the desired weight. Believe me, there is a way to create a behavior pattern that includes the food you like and hits the right caloric targets at the same time.

There must be a method of behavioral training employed to install these habits so that they become the new preferred and unconscious behavior. One of the keys to behavior therapy is simply repetitions of meals that are sensually satisfying and hit the caloric target. Other keys, besides positive reinforcement, are mental imaging and cognitive restructuring. It’s a matter of using behavioral science instead of simple will power.

Suck it up

For years while I was overweight and obese, I kept looking for ways to lose weight that were easy. I avoided anything that sounded hard, and paying attention to the calories sounded hard. Or, I’d look for ways to get someone else to do the work and make me successful. I had lost faith in myself. Avoiding doing the work myself just made me gain more weight as the years and failed attempts dragged on.

I get clients who think learning to control their weight should not be as much work as learning to pass tests for professional jobs or getting good at a sport or music. That’s a big mistake. You’ll never be successful with weight control until you decide controlling your weight is your first priority and you’re willing to work harder to develop that ability than the effort you make to grow professionally or highly skilled in sports or the arts.

Quit being mad that it’s not easy for you like it’s easy for those people I talked about who maintain the right weight without even trying. If you are like me, you are one of the people who seem to gain weight naturally and have failed to succeed many times. You need to accept that you’ll never be like them.

However, I think it’s better to be like us. All living things have the ability to learn and change. You have within you the power to get better. There is within you an incredible mechanism that helped you learn to speak and use a vocabulary of thousands of words. That was in you even before you knew who you were. You have within you the power to heal wounds and broken bones and get better when you are sick. That’s not your will power, but another kind of power at your disposal when you don’t lose the faith that it’s there (like I did for a while). I think it’s better to be like us than those people who never had the problem. We can solve this problem and when we do, we have a strength, knowledge and wisdom that they may never know.

Get started

All restaurant chains with 20 or more units must now post the caloric values in what they serve. Most have that info on their website too. Restaurants who want our business will provide that info even if they don’t have 20 units.

We need to be like the formerly obese people, now successful in weight control, who are studied by the National Weight Control Registry. They do not put anything in their mouths without knowing the caloric value. Eating without knowing the caloric cost is like charging up stuff you like at the mall without looking at the price tags. With either practice, disaster is the result.

So, start by getting to know the amount of calories that you are putting in your body. When you recover from the initial shock, you’ll be ready for the next step, which is to plan ahead. All formerly obese people who have become successful, plan ahead. They don’t eat spontaneously or wait until they are at the table with the menu of all those tempting things. They know ahead of time what they are going to order, and with the menus on the websites these days, it’s much easier than it was years ago.

That will get you started in the right direction. You can switch from my example of eating out to gain 50 pounds a year to losing 50 pounds this year. Believe me, it’s worth it!

How to Lose Weight and Still Eat Everything You Like.

pizza-junk-food-600

Most people think you have to deny yourself your favorite foods and stick to a rigid diet to lose weight. On the contrary, the key to learning how to lose weight permanently is learning how to eat and enjoy everything you like in the right way, not making yourself go without. You even learn how to “splurge” on the weekend without gaining weight. This is not only possible, but is absolutely necessary if you want to lose weight permanently.

(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.)

I was overweight and obese my entire life, well over 300 pounds at times and a miserable failure at diets and weight loss plans. I had given up more times than you can count. Fortunately, I kept looking for an answer and at the age of thirty-three, I finally learned how to lose weight for good and lost 140 pounds at a pretty fast clip. I’ve kept the weight off pretty easily for over thirty years now, and I eat everything I like. I don’t eat diet food and I don’t exercise like a health nut. I’m a Licensed Counselor now, I’ve helped thousands to succeed like I have, and I’ve written a popular and respected book about it, The Anderson Methodavailable in paperback, Kindle, and audiobook.

The truth is that there are no “bad” foods or “bad” calories. Managed healthfully, they are all good! I eat everything I like, and I’ve learned how to lose weight while going out to dinner, to parties, on vacation and how to have drinks and desserts and still lose weight pretty quickly. Here’s why and how it works:

If, over a month’s period of time, you’ve eaten fewer calories than you’ve burned in normal activities, regardless of what you’ve eaten and when you’ve eaten it, you’ll lose weight. You’ll lose weight even if you’ve eaten all your favorite foods, even if they are the things that the “diet experts” say you can’t eat.

If you’ve been listening to diet nonsense on TV, in the magazines and at lunch, you may be skeptical of this, but this is science. It’s easy to verify at any university or college. Your body doesn’t operate on a 24 hour schedule. A five foot four inch woman needs an average of approximately 1400 to 1800 calories per day, depending on the individual, and will not gain weight if she doesn’t exceed that. However, if she has habits where she averages that most of the time, and exceeds it only occasionally, which is very easy, she’ll get overweight and constantly gain weight! If you’re a normal American, this has probably been happening to you.

Instead of thinking of it as a 1800 calorie per day daily budget, think 12,600 calories per week. If you keep your weekdays at 1200, you’d have to eat more than 3800 calories per day on the weekends to gain weight! Keeping your weekdays austere gives you the ability to fit in anything without going “over budget”. A piece of cake is about 350 calories. A glass of wine is about 100. A normal serving of lasagna is about 500. If you think you can’t fit those things in on a day with a budget of 1800, we need to talk about that.

However, getting these new habits in place isn’t a matter of “will power” or “just making up your mind”. There is a scientific method in how to lose weight and keep it off, but it is not so much the science of nutrition as it is the science of psychology and behavioral medicine. Will power and self discipline were never within my grasp before I discovered the methods I teach my clients, the methods of Behavioral Medicine I call Therapeutic Psychogenics.

Reprogramming habits is the result of using these therapeutic techniques, methods of behavioral therapy. Once the habits are in place, we get a different result. We become and stay the weight we want to be. You’ve seen other people do it, those people who seem to eat just like you or worse and stay slim. You can do it too! Now, we eat only our favorite foods. We waste no calories on mediocre food. Our “diet” can include every kind of meat, potatoes, pasta, sauce, wine, drinks and even desserts that you can think of, as long as they are good enough for the calories they “cost”. We deny ourselves nothing.

There is a proven way to “reprogram” your habits so the calories come out right and it becomes automatic and habitual, even easy to maintain for many. Learning how to lose weight permanently is not impossible. It’s just work, and not hard work at that.

You don’t have to live a miserable life of diet food and torturous exercise to solve your weight problem. In fact, permanent weight loss is the result of learning a more pleasurable way of living that includes some of your most cherished foods and activities, a way that becomes habitual and normal for you. You can even become one of those infuriating people who seem to eat all the wrong things and “have no problem”. Read my book and you’ll truly find out how to lose weight.