Tag Archives: Metabolism

Are There Any Weight Loss Products That Really Work?

(The author is a psychotherapist who lost 140 lbs. when he discovered his unique method, and he’s kept it off for over 30 years. Read about his method of fast permanent weight loss by clicking on the book cover to the right.)

YES! There are some great “weight loss products” that helped me lose 140 pounds permanently, and I’ll list them below.

1) I Can’t Believe It’s Not Butter Spray

Veggies are low in calories and very filling, but without a topping, they can be bland and boring. Butter and fatty sauces can make them taste great, but are loaded with calories. This spray “butter” adds next to nothing! There is less than one calorie per squirt! Ten squirts are less than ten calories, and your veggies are covered with a tasty buttery glaze! It will make any vegetable better.

 2) Egg Beaters

If you’re not paying attention, breakfast can be the highest calorie meal of the day, especially if you eat out, often over 1000 calories. Eggs are a good choice for breakfast because they are high in protein and will suppress your appetite, but they have lots of cholesterol, and they’re 75 calories each. The eggs substitutes are half the calories and no cholesterol! So, you can have the equivalent of two scrambled eggs and a piece of diet toast for a little over 100 calories! Add a real egg to the mix to improve the texture, or make it a veggie omelet, and you are still very low in calories, and it will keep you fueled and satisfied all morning.

3) Walden Farms zero calorie salad dressings

Two tablespoons of their balsamic vinaigrette is less than five calories, so I can make a big salad with lettuce, spinach, onions, tomatoes, mushrooms, broccoli, and peppers for about fifty calories total. I can have that with a Michael Angelo lasagna, a 4oz. hamburger with bun or a lamb chop, and have a very decent low calorie meal. Walden Farms makes six different “zero calorie” dressings (they get to label a serving zero if it is less than 5 calories), though the one I like is the balsamic vinaigrette. Clients have liked the others and you might too!

4) Low calorie frozen dinners

“Fast food” has become the staple for families with both parents working. It saves time and trouble, but it’s making us obese. There is a good alternative you can stock your freezer with, ready to eat in 5 minutes – Frozen dinners. Today we have an array of very decent frozen dinners from Lean Cuisine, Healthy Choice, Smart Ones, Kashi and others that appeal to the senses as well as the caloric budget. Many of these offerings are less than 300 calories and are great to have in the freezer when your plan to prepare the perfect fresh meal goes awry. They are also good to have at work for lunch.

5) Diet Soda Pop

I know diet soda has gotten a bad reputation, but it’s been a life saver for me. Water doesn’t appeal to me to have with lunch, and sugared soda and juices are loaded with calories. I know diet soda is not good nutrition, but I have seen no real science that backs up the scary stories saying it is so bad. My main health problem was obesity, and diet soda is one of the most important products that has helped me to achieve my ideal weight, excellent health and maintain them for over 30 years. I’d have died years ago if I hadn’t gotten rid of that surplus 140 pounds. I’m not afraid of diet soda. It’s helped save my life.

*   *   *   *   *

There are lots of other foods that you’ll discover that are great “weight loss products”. For instance, if you start looking up the calories in regular food, you’ll find that a good old-fashioned hot dog and bun with mustard, relish and onions is less than 300 calories! I often had one for lunch as I lost 140 lbs.! I’ve maintained my ideal weight for over 25 years now, and I still have hot dogs regularly!

Permanent weight loss is within everyone’s grasp, and my book will teach you what you need to do to succeed. There is work involved, but if you’ve gotten through high school, you’ve done a lot more and a lot harder work than you’ll need to do to solve your weight problem. If you really want to solve your weight problem and you’re willing to do some reasonable work, you are ready to succeed. Read my book or listen to my audiobook.

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!

 

 

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!

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.

 

Can Dieting “Ruin” My Metabolism?

A writer asks, “I’ve heard that my metabolic rate screeches to a halt if I go on a calorie restricted diet. I’ve heard my metabolism will be ‘ruined for life’ if I lose weight that way. OMG! Is this true?”

(The author is a psychotherapist who lost 140 lbs. when he discovered Therapeutic Psychogenics,  and he’s kept it off for over 25 years. Read about his method of fast permanent weight loss and the clients who have used them by clicking on the menu above.)

The answer is a big authoritative NO, evidenced by NIH  funded research at the University of Colorado Health Sciences Center and the University of Pittsburg School of Medicine.  I’ll explain more about that study below, but first, let’s clear up any misunderstandings you may have about a “calorie restricted” weight loss diet, as opposed to any other weight loss diet that works, as if there was such a thing.

The New England Journal of Medicine published a landmark study about a year ago of the longest, largest and most rigorous test of several popular diet strategies (low carb vs low fat, etc.), to see which worked best.  The research, funded by the National Heart, Lung and Blood Institute, showed that as long as people reduced their caloric intake, the diet worked, and it didn’t matter how. All the diets worked, that is, any diet that was low in calories. A diet that was not low in calories (not calorie restrictive) did not work. The lesson, researchers say, is that people lose weight if they lower their calories. “It really does cut through the hype,” said Dr. Frank M. Sacks, the study’s lead author and professor of cardiovascular disease prevention at the Harvard School of Public Health.

So, let’s be clear on this. The only way to lose weight is to restrict your caloric intake so that it is lower than your metabolic rate. It could be a goofy diet, or it could be real food in a way you can live with. Doesn’t matter. Create a deficit of 3500 calories and you lose a pound. If you are a 5′ 0″ woman with a metabolic rate of 1500 calories per day, and you restrict it to 1000, that would equate to a pound a week, 50 lbs. in a year. That is not an extreme restriction that produces a fast loss, but it is reality, and it is a fantastic success for my clients who do it. It changes their life. Forget about phony baloney gimmicks that promise to get around the realities of thermodynamics. Forget about losing weight without restricting calories. It’s not going to happen in this Universe. “Restricting” your caloric intake is the only way to lose weight, whether it is a goofy diet where you don’t realize that’s what you’re doing, or real changes with real food and habits that you’ll make permanent.

Now, before you keel over, thinking you’ll never be able to lower your calories for even a day, let alone for life, let me assure you that it can be done with the right method. I’ve trained thousands to achieve permanent weight loss, and some have even gotten to the point where they say it’s easy, second nature. Doing  what they need to do to maintain their success has become a satisfying way of life. For more information, go to www.TheAndersonMethod.com .

Now, back to the original question: Does reducing your caloric intake for a long period of time (I lost 140 lbs. in 18 months) permanently lower your metabolism so that when you’re done, you’re worse off than before?

It is widely accepted that after a while on a reduced calorie regimen, your body becomes more efficient metabolically and tries to get by on the lesser amount you’re eating, making it harder to lose weight.  You may have found that after a month or so on a diet, the weight loss slows, and you start hitting plateaus. After a few months, you may find that you don’t feel hot as much as you did before the diet, or you feel chilly more often and the plateaus get longer. Most people are unable to a continue a diet in the face of these discouragements, and that’s an understatement. Most of us have a hard time sticking to a diet for even a week, even when it’s working! While some clever entrepreneurs find that this slow-up creates a great market for products and magic to change this, there is little you can do to change this evolutionary and genetically predetermined response to “undereating”. Its nature’s way to help you survive a famine. The closest you can come to negating this “lowered metabolic response”  is to use the kind of strategies employed by The Anderson Method to thwart it, such as the lifetime eating patterns we’ve developed with lower calories on five of seven days, or a diet that does not eliminate your normal foods. These strategies are designed to “fool” your body so it does not sense a lack of food abundance. They are also designed to satiate the mind/body. I introduced this method over twenty-five years ago, and it has now become commonplace in the weight loss community. Increased activity is also a good idea.

Rather than try to change your body’s “metabolic efficiency response” to less food, an inborn trait that has been developed through many generations of evolution, it makes more sense to figure out how to continue losing weight in spite of it. This, we have done, by persisting in a reduced calorie regimen sufficiently low to lose any amount of weight you want, no matter how long it takes, and keep it off. With my method, we have found a way to thwart this “metabolic efficiency response”, and lose as much as you need to, and keep it off.

If our body does indeed lower its metabolism when we give it less food for an extended period of time, does it stay low forever? This is the fear of my writer with her question. Does the metabolic rate go back up when you stop eating very little, or does it get “ruined”, staying low forever and therefore making it easier to gain weight after the diet? Are we worse off trying to lose weight?

This is the question addressed by the research study I first referred to, funded by the NIH, at the University of Colorado Health Sciences Center and the University of Pittsburg School of Medicine. Do people who have lost large amounts of weight through calorie restriction now have a lower metabolism because of the dieting?

For this, they compared a group of people who had lost large amounts of weight to like-sized people who had never been overweight. Working with the National Weight Control Registry, the largest and oldest longitudinal study of successful weight loss in the world, they assembled a group of documented formerly obese people who had kept the weight off for over a year,  and compared their metabolic rates and body composition with like-sized people who had never been overweight and never been on calorie restricted diets. (Even though I am one of the study subjects of the NWCR, I was not one of the participants in this study and have had no contact with the NWCR other than being one of their guinea pigs.)

The methods of assessment were not subjective reporting by participants. In other words, self-reports of metabolism like “I really don’t eat that much anymore and still gain weight” were not accepted. The RMR (resting metabolic rate) of all participants was scientifically measured using ventilated-hood, indirect calorimetry with a SensorMedics 2900 oxygen uptake system. This device measures the amount of oxygen used in the combustion of your biofuel, and therefore the amount of calories you are burning. There is no fooling this device.

They found that the metabolic rates of those who had lost a great deal of weight on long-term calorie restricted diets was no different from people who had never been “dieting”.  Losing weight on a “calorie restricted diet” does not ruin your metabolism.

The conclusion of the study? “We found no indication of increased energy efficiency in a group of individuals who have been successful in long-term weight maintenance. The RMR in this group of reduced-obese subjects was not significantly different from that in control subjects. This suggests that an increased metabolic efficiency is not an obligatory consequence of weight reduction. ”

However, you may ask, if we lose weight, is our metabolic rate lower than when we were overweight? Perhaps, slightly. As I point out in my book, The Anderson Method, your metabolic rate, without activity being considered, depends on the amount of lean body mass you have, which depends mainly on your height. If you were to reduce greatly the amount of lean body mass you have, then yes, your metabolic requirement would be lower. However, most of us who are overweight are overweight because we’ve accumulated excess fat, not excess muscle. Fat is not metabolically active like muscle, so when we lose our excess fat, it does not change our metabolic rate in any real way. This has been borne out in case after case with my clients who have their metabolic rates assessed scientifically with respiration calorimeters, like the SensorMedics 2900.  In fact, their living metabolic rates are often higher after weight loss with “calorie restrictive dieting” because they are able to get around better and they are more active.

Don’t let nonsensical diet and weight loss malarkey keep you from doing what you need to do to lose weight and have a healthier happier life. Will you need to eat less than the overindulgence we have gotten used to? Yes. Will you need to eat less for the rest of your life to keep it off? Yes. Is it awful and impossible to do this? Absolutely not.

You can learn to live in a new way that is much healthier and happier than what you’ve been doing if you are overweight. It will be work, harder than what you’ve been doing in many respects. But being overweight is not an easy road. Having been there, I know this too well. Getting healthy is work, and there are things we have to let go of and change that are hard to let go of and change. However, there is a happier and more satisfying way to live waiting for you if you want to solve your weight problem. Follow me.