Tag Archives: method

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.

5 Biggest Weight Loss Myths

(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.)

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Myth#1) You must exercise to lose weight.
FACT: 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.

Myth#2) You have to eat special food to lose weight, and deny yourself what you like.
FACT: 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 (1400 to 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.

Myth#3) To lose weight, you have to follow a diet you may not like.
FACT: 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!

Myth#4) Eating at night turns to fat. If you eat after 7 pm, it’s hopeless.
FACT: 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.

Myth#5) To lose weight, you just have to make up your mind and use will power.
FACT: 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 or listen to my book or  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.

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!

Is Vaping Actually the Secret to Weight Control? – No, It’s Not.

(This article first appeared on The Huffington Post)

In a recent article published by Vice Media’s website, the headline asks, “Is Vaping Actually the Secret to Weight Control?” — It looks like a weight loss ad on Google News. Could it be true? In a word – NO!

Vaping may be better than smoking, but it is one problem swapped for another, not a solution, to cancer risk or weight loss.

Any smoker who has blown smoke through a handkerchief knows the crap you are putting into your lungs when you smoke. I hope you have seen the results, the tar build up, the eventual COPD (Chronic Obstructive Lung Disease) and possible lung cancer that comes from smoking. Certainly, it seems to me that if one could stop smoking with an alternative way to ingest nicotine, the addictive chemical in cigarettes, it would be a big improvement. Logic tells me that one would be better off without all that tar in the lungs, the cause of the COPD and likely contributor to cancer. However, other means of nicotine delivery also cause cancer, so continuing the addiction without the smoke may be an improvement, but it is not the answer to good health, not to mention the freedom from addiction. Only ending the smoking addiction offers that. And only changes in yourself —your habits, thinking and feelings about food, will result in solving your weight problem.

Why would anyone think that vaping would be an answer to weight control?

It has long been thought that smoking helps with weight control. Smokers have found that quitting smoking leads to weight gain. Research points to evidence of that. But does smoking really help solve a person’t weight problem? No.

The connection between smoking and weight became evident when researchers observed that people commonly gained weight when they quit smoking. The usual weight gain is 5 to 10 pounds in the first few months after quitting, but some gain much more, as much as 50 pounds after quitting. Some of the weight gain is thought to be from a decreased metabolic rate because the stimulative effect of nicotine is no longer present. However, most of the weight gain is due to switching from grabbing a cigarette to grabbing a snack when the urge strikes. The stressors of life triggered the need to inhale something to relieve the stress, and instead of smoke, it became food.

In addition to those findings, women who had become stress or emotional eaters have found that if they substituted lighting up for grabbing a snack, they could avoid a lot of the overeating that caused their weight problems. For them, smoking seemed like the answer to their problem of gaining weight.

However, the reality is that when you develop a habit of overeating, you are going to end up overweight, even if you smoke or vape. Habits develop and strengthen over time, and overeating habits will grow, whether you vape/smoke or not, unless you learn how to master your eating addiction.

Smoking or vaping is not the answer to weight loss and weight control. Only permanent change in yourself, your habits, thinking and feelings about food will achieve that.

Quitting smoking led me to learn how to lose weight. Weight loss can be solved, but not by smoking or vaping.

I referred to an eating addiction, and while many may question that idea, those who have struggled with self-control with their eating know exactly what I’m talking about. The idea that we easily just decide to eat less, using will-power, and then succeed instantly, is a fallacy for most people. That’s why we have an obesity epidemic with over 70% of Americans overweight. And adding vaping or smoking to your eating habits will not make you less of an addict. You’ll then be addicted to both vaping or smoking and overeating!

I am a Licensed Mental Health Counselor specializing in weight loss and addictions, and I got my start in the field with smoking cessation therapy. I was an obese heavy smoker who managed to become an ex-smoker with effective addiction therapy. In my training as an addictions counselor I became aware that my problem with being overweight was really a problem with overeating, similar to other addictions, like smoking. In 1984, using proven behavioral therapy, I lost 140 pounds, and have kept it off since. That led me to the program I now offer all over the world through my network of therapists and my book, The Anderson Method. Believe me, smoking or vaping is not your solution to weight control.

Weight loss and weight control is achieved via changes in yourself, not by will-power, but through “psychotherapy.”

The term “psychotherapy” today usually refers to formal clinical counseling with a psychotherapist. However, I’m using it here in original meaning of the root words, psyche (mind), and therapy (healing). To lose weight permanently, we need to make improvements in our mental processes, our automatic thoughts, habits and feelings, so that we habitually take in fewer calories than we burn. And we need to make it permanent, for the rest of our lives. That means we have to change that part of ourselves, our unconscious mind, that controls our habits, automatic thinking, urges and even feelings. Right now, your unconscious mind is probably set up to make you overeat, no matter how much you’d like to change. Deciding you want to be different and feel different is not enough. Trying to use “will-power” is not enough. Something else is in charge, something like an addiction, and the only way to change that is with the healing of your mind. “Will-power” only comes into play in deciding to learn how to accomplish that, learning the techniques.

So, realize that wanting to change yourself is certainly a big step towards self-improvement, maybe the biggest step, but it is only the first step. You need to learn how. And that’s what my book and lots of other self-help books can teach you about self-improvement and personal growth.

If you want to lose weight and solve your weight problem permanently, quit looking for miracle diets, weight loss “tricks”, gimmicks, pills and potions. Learn how to change yourself.

The Anderson Method’s Methods Are Scientifically Studied And Confirmed Effective.

psychcentral-2015-08

Academia is catching up with The Anderson Method. My methods, developed and refined over the last 30 years are now getting recognized as effective in studies that refer to my ideas as “Acceptance-Based Behavioral Treatment” and “Standard Behavioral Treatment”, calling them the “Gold Standard” in weight loss treatment and something now even better.

Read the article in PsychCentral.

Here’s the full text of the article:

New Weight Loss Approach Helps People Keep It Off
By Rick Nauert PhD

Losing weight is often not as difficult as maintaining the weight loss over time. A new study suggest a new behavioral treatment method can help people lose more weight and keep it off longer than traditional methods.

The new approach is called Acceptance-Based Behavioral Treatment (ABT), a strategy that links the weight loss effort to a larger personal value beyond weight loss for its own sake. This approach was found to help people adhere to diet and physical activity goals better than a traditional approach in a randomized clinical trial.

Traditional weight loss strategies or Standard Behavioral Treatment (SBT) classically encourage reduced caloric intake and increased physical activity.

The study was part of the well regarded Mind Your Health trial, and is one of the first of its kind. Investigators found that participants who received ABT (which includes all behavioral skills taught in SBT) lost 13.3 percent of their initial weight at one year, compared to 9.8 percent weight loss at one year for participants who received SBT only.

This difference represents a clinically significant 36 percent increase in weight lost for those in the ABT group. In addition, the likelihood of maintaining a 10 percent weight loss at 12 months was one-third greater for ABT with a rate of 64 percent versus 49 percent for ABT alone.

As Thomas Wadden, Ph.D., FTOS, and Robert Berkowitz, M.D., FTOS point out in their accompanying commentary, weight loss with ABT is among the largest ever reported in the behavioral treatment literature without use of an aggressive diet or medication.

“We’re excited to share this new proven therapy with the weight-loss community, and in fact this is one of the first rigorous, randomized clinical trials to show that an alternative treatment results in greater weight loss than the gold standard, traditional form of behavioral treatment” continued Forman.

The ABT sessions emphasized the following principles with the participants to achieve adherence to diet and exercise goals in order to lose weight. Principles include:

Choose goals derived from freely-chosen personal life values, such as living a long and healthy life or being a present, active grandparent.

Recognize that weight-control behaviors will inevitably produce discomfort (such as urges to eat, hunger, cravings, feelings of deprivation, and fatigue) and a reduction of pleasure (such as choosing a walk over watching TV or choosing an apple over ice cream).

Increase awareness of how cues impact eating and activity-related decision making.

In the study, 190 participants with overweight or obesity were randomly assigned to SBT alone, or ABT (which fused both behavioral skills from SBT with acceptance-based skills). Participants attended 25 treatment groups over a one-year period, which consisted of brief individual check-ins, skill presentations and a skill-building exercise.

All interventionists were doctoral-level clinicians with experience delivering behavioral weight loss treatments.

“These findings are a boon to clinicians, dietitians, and psychologists as they add a new dimension to behavioral therapy that can potentially help improve long-term outcomes for people with obesity,” said Steven Heymsfield, M.D., FTOS, a spokesperson for The Obesity Society.

“This study is one of the first of its kind, and offers promise of a new tool to add to the toolbox of treatments for overweight and obesity.”

This is the second study of ABT as part of the Mind Your Health trial, and it found an even more pronounced advantage from ABT than the first study. Forman offers several potential explanations, including the use of experienced clinicians and a revised ABT protocol that focuses on general willingness and accepting a loss in pleasure and less on coping with emotional distress, cravings and hunger.

“These are exciting findings for which I congratulate the authors,” said Wadden in an accompanying commentary.

“Like all new findings, they need to be replicated by other researchers before ABT can be considered a reliable means of increasing weight loss with SBT,” he added. Wadden noted that treatment comparison studies of different psychotherapies have shown that when researchers feel strongly that their therapy will work best, it can influence outcomes.

Therefore, Wadden believes future research should be conducted by therapists who did not develop ABT. Additionally, he said, “Future studies of ABT would be enriched by reporting on changes in depression, susceptibility to food cues and motivation for change in both the ABT and SBT groups.

Long-term follow-up after treatment would also be beneficial to determine if ABT improves weight-loss maintenance compared with SBT.”

The study and its accompanying commentary appear in Obesity, the scientific journal of The Obesity Society (TOS).

Source: The Obese Society