Tag Archives: loss

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.

What to do With Leftovers?

If the picture above is your plan for leftovers, you are courting disaster.

If this is what you are planning to do with leftovers, and you are a food addict like me, you are unconsciously planning to overeat for a week.

When analyzing what went wrong when a client complained about being unable to stop herself from getting up repeatedly at night to eat cookies or chips, I asked her when she got the cookies and chips. She said she picked them up the last time she went shopping. I asked her where they fit in her food plan and when she was planning on eating them. She said had no plans that included cookies or chips and she was not planning on eating them. “They were to have there if I needed them.”

I said, “No, when you bought them, that’s when you planned on eating them for ‘snacks’ which you know is not what we do.” (There is no snacking on The Anderson Method. There are only planned meals and fasting). She had to think about that for a minute and realize that when she bought them, she was unconsciously planning to eat them whenever she felt like it. She had to admit that without realizing it, she was planning on overeating.

She wasn’t conscious of it, but the “inner addict” had a plan to eat cookies and chips for fun at night. Believe me, if you have food in the house, you are planning to eat it, whether you know it or not. You may not know it, but everything in your house is something you are planning to eat sometime. For food addicts, it’s likely to be tonight if it’s not part of one of the meals you’ve planned in the future, especially if it’s not frozen.

What’s your plan for leftovers? If you just fill the fridge, you are inviting a binge, maybe a week of bingeing.

You must plan on what to do with leftovers. If you leave pie or stuffing in big containers in the fridge, your “inner addict” will know they are there and tempt you to go have some …… now.

Plan on what to do with leftovers now. I send dessert things home with the guests, or chuck it down the disposal. I’ve had enough experience to know that if I leave it in the fridge, I’m likely to have trouble. If I tell my self I’m not planning on eating it, I know I’m just kidding myself. There is no room in my non-holiday meal plans for pecan pie.

I put the turkey, dressing, and mashed potatoes in ZipLoc containers in serving sizes and put them in the freezer. That way, I can have a turkey dinner once a week for a while. I do this with all the roasts I have on the weekends.

I try to send all the dangerous stuff home with the guests. If they don’t take it, I chuck it down the disposal. When the evening is over, there is nothing in the fridge that is not part of one of the planned meals for the coming week. There is nothing in there that is one of my addictive foods that I’ve learned I cannot have in the house.

With years of experience and trial and error, I now have wonderful holiday meals  with every holiday season, and I have an easy time eating healthfully in the days between them. It took a while to learn how to do that and get to the point where it’s easy, but it’s doable.

You can win at permanent weight loss. I will work to make it easier for you with what I’ve learned. That’s The Anderson Method.

Have a great Thanksgiving!

Great calorie-tracking app!

One of my great readers, Marylou Hagerty,  just emailed me about this great site that offers the best calorie tracking software and apps she has ever seen. I took a quick look (after 30 years, it’s all automatic in my head) and it looks real good. Take a look. https://www.nutritionix.com

Why Now Is the Perfect Time to Lose Weight

happy-family

February 2017 is absolutely the best time in history for you to permanently solve your weight problem. Here’s why:

1) Summer is coming!

If you start now, you can lose 30 to 70 pounds or more by the time your summer vacation starts. Whether you use my method or some other science-based approach, count on a much happier summer, feeling slim with a new outfit or two, a spring in your step and vacation photos you feel good about. Don’t put it off. Read some of my clients’ and readers’ comments about my method and my book and audiobook to see what I’m talking about.

2) There are more low-calorie, great-tasting foods available than ever before. The marketplace is exploding with new products to make weight loss easier.

The food industry has stepped up to the plate (no pun intended) and done a great job answering our demand for food and services to help us lose weight, maximizing enjoyment and convenience and eliminating the sense of deprivation.

Today we have Lean Cuisine, Smart Ones and Healthy Choice frozen dinners, all around 300 calories — easy, tasty and low calorie meals when we are too tired or rushed to fix something. I Can’t Believe It’s Not Butter’s spray makes vegetables taste great with almost no calories. Walden Farms makes dressings without calories so we can have a scrumptious salad and save our calories for meat and potatoes. Egg Beaters makes it so we can have twice the scrambled eggs for the same calories and Hellman’s makes it so we can have sandwiches with mayo without breaking the budget. Splenda helps us have rich coffee in the morning without wasting lots of calories on sugar, and diet soda lets us have something besides water with lunch and during the day without worrying about how many calories we’re getting.

Restaurants are putting the caloric values on their menus, making it much easier to eat out. They are also offering more and more items to fit the caloric requirements to lose weight. I used to avoid eating out because it was such a pain to try to figure out the calories at restaurants –it was so much easier to eat at home. Now I can enjoy eating out without the stress and without gaining weight. There has never been a time like this before. It’s the perfect time to lose weight.

3) No festive holidays like Thanksgiving, Christmas and New Year’s to throw you off track.

No explanation necessary.

4) We live in a time of easy access to all the qualified information and assistance you need.

Because of the recent intense focus on the obesity epidemic, we are seeing more legitimate research on weight loss than any time in history. There has never been a better time to lose weight. Good scientific information is as close as your laptop or smartphone, as long as you are careful about the validity of the information.

Technology itself can be a tremendous help. Many of my clients are now using their smartphones to track their calories. They love it. There are hundreds of apps available to download and many are free. This terrific help probably did not even exist the last time you seriously tried to solve your weight problem.

5) You are smarter, more knowledgeable, more mature, stronger, more determined and better equipped than the last time you tried to lose weight.

The “you” that exists today knows a lot more than the old you, not just in facts, which is true, but in wisdom and maturity too. You’ve tried and failed in the past, and learned things that cannot be learned any other way. When I finally solved my weight problem, losing over 100 pounds for good, my success was due largely to what I had learned from all my failed attempts.

When we were childish, we wanted someone else to solve our weight problem for us, but no one else can. We wanted to lose the weight without doing the work and giving up what stands in the way. You know differently now. With what you know today, and what you can learn this spring, this is the perfect time to lose weight. That day has come.

Order my book The Anderson Method, or call one of my therapists for one-on-one training, and get started now.

What Makes Life Worth Living?

What do you wake up for?

You may think of me as the weight loss guru, the man who lost all that weight, kept it off, and now teaches others. Well, that’s true, but I’m a trained and Licensed Mental Health Counselor who has worked with all sorts of people wanting help with all sorts of problems and wanting help achieving all sorts of things.

In private practice, I work with high performance successful people who want help with one area of their life that’s giving them fits: their weight. In my community mental health work, it’s mainly unhappy people who have not been able to get out of the rut of unhappiness they’ve been living in.

How about you? Are you happy with the way things are? When you wake up, are you dreading the day? Or when you wake up, are you excited about what’s ahead? Are somedays filled with happy anticipation, like when you are meeting someone you miss, or heading to an event you’ve been looking forward to? Are other days lacking?

You’d be surprised how many people wake up dreading what’s before them. A lot of them hate their jobs. Some hate their lives. Even those that don’t have severe angst are often feeling lost, not knowing what’s missing, but knowing life is not as happy as they’d like it to be. They are just going through the motions.

Victor Frankl, author of Man’s Search For Meaning, discovered that the energy to live and thrive, despite the most difficult of challenges, was born by having an important purpose, something to live for. Frankl was a Jewish psychiatrist in Austria when the Nazis came to power., In 1944, he became a prisoner in Auschwitz death camp in WWII Germany. There, he observed that some prisoners would whither and die while others survived. He often saw that the only diagnosable difference was having a vitally important purpose to live, a burning desire to stay alive for a reason. They needed something they would vividly imagine and pursue with a vengeance. It caused them to survive where others without such an important purpose did not. He went on to form a kind of therapy based on his findings, logotherapy, to help people overcome problems, and thrive.

We need to experience more than Thoreau’s “lives of quiet desperation,” with our needs unmet, body, mind and spirit. And we need to do more than succeed in one arena, like business and career, while the other aspects of our lives whither. We need to be truly happy, thriving. So we need an important purpose that feeds our whole being, not just an aspect of our life.

Frankl found that even an evil purpose, like exacting vengeance on one’s mortal enemy, could help a person survive, though hate leads to decay of another kind. It is the same with an important purpose like reaching the pinnacle of career or financial success, but lacking in attention to the well-being of the body, mind and spirit.

What is it that you live for, that excites you when you dream of it, that you wake up craving to experience? The goal to thrive is a good one. When we thrive, we have attended to our needs for a healthy body, for healthy relationships, for satisfying purpose and worthwhile work, and fun too— for satisfaction of all our needs, body, mind and spirit. Picture yourself thriving in that way, and let that be what you dream of and what you wake up for.