How to lose weight


Click here for my YouTube How to lose weight video. 

Obesity, don’t you just hate the word? I prefer being overweight, that implies that I’m just over something and with time I can become better or even, underweight.

I wish my patients could see this.

It is just a temporary thing, I tell them. You are not obese. You are you. You are who you choose to be. You choose to label yourself as obese. If you’ve ever bought clothing with a label, guess what, you chose to label yourself. The choice is ultimately up to you. The way you see yourself is the way you choose to see yourself.

Here is an example. If you weigh 200 pounds and you are sitting around all day, prefer fast food and little exercise, you are a 200 pound person, going on a 210 pound person.

On the other hand if you weigh 200 lbs but are waking up early, waking the rooster and going for a run, eating healthy, then you are 200 pounds, soon to be 190 pounds.

In either case you are overweight compared to the 150 pound person. It just depends on how you see yourself. Remember, no one else’s opinion determines whether or not you are capable of making change.

Does this make sense?

Weight is just a variable about you. It is just a number. When you weigh yourself, that number is just your weight at that instant of time. Your weight can easily change. As a doctor we check your newborn baby’s weight every couple of weeks. Do you know why? When we see the numbers fall, alarms go off, the signals get read, action need to be taken. If a tiny newborn baby is not gaining sufficient weight it may mean a big problem. As doctors we obsess about these numbers. If one number is out of place, I will measure the baby myself a couple of times, just to make sure I’m not missing something. It is of crucial importance what the numbers show over time.

And just like that, I want you to obsess about your numbers. That is, if you desire to lose weight or get a bigger paycheck or read more books or anything else you want to change.

Now, I understand there are some limitations involved. Speed bumps. That’s a fact of life. But just get over it! Drive right over that road block, crush those limitations so you can reach new ones.

If you are short on time, cut back on other activities, watch less TV, or combine your exercise with watching TV. Make time. youtube how to make time

If you don’t have time to cook and fast food is your only option, start eating healthy on the go. Grab an apple, a handful of nuts and a bag of carrots.

But, let me ask you this, whatever the reason you are overweight, can you see yourself improving just a tiny bit? Can you improve your eating habit just a little? Can you eat fast food 6 days a week instead of 7? Can you walk just 10 steps extra today?

Doesn’t seem so hard to do right?

Here’s the catch. Something that is easy to do, is also easy not to do.

For example, if you are staring at the soda machine wondering, which drink will I get? It is very easy to push the lever to get water, I mean, it is just as easy as pushing the lever for coke, right?

So you see, easy to do and easy not to do.

Making the decision in that moment, now that’s where the balance hangs. Will you tip toward the healthy side or the unhealthy side?

Is it easy to get out of bed at some point in the day? Okay, is it easy to get out of bed early in the day? Why is there a difference?

It all comes down to this.

Every decision you make will have a consequence. Now ask yourself, would you rather try for a better outcome, for a better future, or will you settle for the easy road, the comfy road? 

Click here for the YouTube video how to lose weight

Thanks for taking some of your time to read.




I used to smoke

That’s right, I used to light up a few times a day. Nothing better to do while posing as a target high up in a guard tower in Afghanistan. You see, it was the perfect way to relax. When under stress it gave a way to decompress for a few seconds. There were a few more benefits. The occasional smoke break to get out of duty for a few. The social cohesiveness of sharing the lighter and soon the laughter. I finally got out of the Army and had a change of life. I then realized that I was stuck with a habit. You see, the tobacco leaf transformed into a convenient little white stick to burn makes for a historically excellent habit forming product. The small rush of nicotine, the feeling of holding the cigarette, the smell, the social gathering, the laughter. No wonder those old commercials were so enticing.

What is a habit forming product?

It is something that triggers you to automatically engage in the activity of using the product. Think about your cellphone. How quickly do you check your phone in the morning? Habit. How quickly do you open your social media app? Habit. How often do you find yourself sitting on the toilet long after the deed is done and still scrolling through your feed? Habit.

Have you ever found yourself driving home, and when you get there you don’t have the foggiest memory of ever driving home! You can’t recall if you even stopped at that one red light??? This is your automatic behavior that was formed from a conditioned task. The same goes for smoking, you do it without even thinking about it.

I still have a habit today. Every now and then I just gravitate towards my guitar, I pick it up and I play. It is this gravitational force that slowly pulls you in. That is what a habit forming product capitalizes on.

When soft drink makers realized the trick to making their product habit forming was to introduce carbonation in the drinks, their sales skyrocketed.

When colgate first introduced the baking soda fizz in their toothpaste their sales skyrocketed.

Febreze added the scent to their spray and the rest is history.

So How did I quit smoking?

It was tough. It took a long time. It took a lot of intentional diligent practice. I had to be hard on myself. I had to look myself in the mirror every time I chose to smoke. That’s the secret. It is still a choice people. This goes for any habit, it is still a choice. There is that miniscule second where your mind wagers whether or not to do it and I’m here to tell you that you have the freedom of choice to decide either way.

What will determinism say? Let’s save that for later.

For now I want to give you some of the tricks my patients and I tried that helped us to quit smoking.

It’s good to think of smoking in this way.

Imagine buying a set of shoes that look so good, they make you feel so good, except they are two sizes too small… When you wear them you look good, but your feet hurt. The only relief you get is when you finally take them off, oh that feels so good, to let your toes breathe, to take of the pressure. That is what I went through. The withdrawal of not smoking is what is painful, the same as wearing the tight shoes. Taking that first drag, or taking the shoes off, that is the feeling of relief. Now, doesn’t it make more sense to just not smoke in the first place, to avoid this feeling of needing the substance in the first place?

A patient told me she took up crocheting just to give her hands something to do, to occupy them instead of giving in to the feeling of holding a cigarette.

Another told me that he started carrying around a bag of baby carrots, that took care of the oral fixation.

Another chewed gum for the same reason.

Another threw out his favorite porch chair where he would sit, light up and read the newspaper.

I had to change my driving route home, just so I wouldn’t automatically stop at the same gas station for a pack.

I had to lock my cigarette pack in a trunk and throw the key on the roof. Just so every time I wanted one I had to go out in the cold and climb on the roof.

So take a stand today, decide for yourself, do not let your brain take over, if you know what I mean. The next time you feel the urge, try the 5 second rule by Mel Robbins. Count down from 5 to 1 and then decide to say no.

5 second rule

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