I lost 140 pounds and have kept it off for 30 years. I'll help you if I can.

WilliamAndersonLMHC

I lost 140 pounds after 25 years of miserable obesity and weight control failure, and I've kept it off for 30 years. My work as a mental health counselor and behavior therapist with addicted people led me to insights and practices that helped me finally solve my weight problem. It's been no problem maintaining my success and I enjoy eating now more than I ever did, not to mention all the other aspects of life that obesity had affected. I'll help everyone I can.

WilliamAndersonLMHC

I am offering help in the form of knowledge and encouragement. I am on a mission to help others who were hopeless as I was. If you have a question or would like help, ask away.

L1zardQueen

If you want to help, chime in on threads instead. Lots of newbies have questions about weight loss.

WilliamAndersonLMHC

@Tiny_Dancer_in_Pink Thanks. Will I be notified of a response?

L1zardQueen

Yes, check your notification page or you can bookmark threads you have replied in.

Olivia

Hey Folks - This member has reposted the discussion with our permission. This discussion isn't violating guidelines and this member is here to help and is new to learning our forums. Let's move on from worrying about any past posting history. If you have questions or want help, reply here.

WilliamAndersonLMHC

Thank you @Tiny_Dancer_in_Pink and @Alex ! I'll chime in at times when I get a chance to review the other discussions.

WilliamAndersonLMHC

A friend who has started gaining again after a nice loss has asked for some pointers, and the first I'd share is to realize that the self control to avoid eating too much is not a matter of using will power, but of mastering habitual behavior and thinking through behavior therapy and cognitive behavior therapy technique. We need to reprogram ourselves so we automatically and habitually act and think in ways to maintain a healthy weight instead of gaining.

Momjogger

What do you think about trigger foods? I can't have packaged foods in the house such as chips as I eat the whole package in one sitting, so I keep it out of the house.

mytime6630

I would like to ask you a question. I am 66, and have been struggling to lose 30-40 lbs. I know I am addicted to sugar and sweets. I can give these up for a few days, and then I lose all will power, and give in. I try to find healthy snacks, like WW ice cream bars, but then I end up eating the entire box. I know I have a serious problem with binging. I am reading the book " Beck Diet Solution". Do you have any suggestions as to how you lose this much weight, and kept it off for so long.
And congrats to you for doingthat.

WilliamAndersonLMHC

@Momjogger - You are on to something! My house is a safe house. This is one of the behavioral strategies I referred to. For me, the addictive foods I will never have in my house are nuts, chips, ice cream, cookies, cakes and a few others. It's a hard and fast rule. Those things are never in house. Ever.

WilliamAndersonLMHC

@joan6630 - I "fast" between planned meals. This is another behavioral strategy I pioneered. For me and other addicts, there are no safe things to snack on. If I had a few carrots, all that did was make me want something decent, and then it was one thing after another. Plan specific times when you'll eat, and "fast" between them. It doesn't matter when you have them, but it needs to be food you like, in a pattern that is most satisfying. Judith Beck is Aaron Becks's daughter, both Cognitive Behavior Therapists who have pioneered technique as I have, though, because of my experience with food addiction, I have a unique knowledge that others were not privy to.

I need to end my day now, but I'll be back tomorrow, when I have breaks.

auntiejen2

What is a craving? Is it psychological or physiological, perhaps our brain chemistry. I take cymbalta, have a therapist but occasionally give in to old eating patterns. Most of the time I eat for nutrition but if a trigger food is in my house I find myself wanting to revert to old patterns. No, I do not buy trigger foods, I have a husband who can and does eat whatever he wants.

saraonly9913

Thanks for your post William. I'm too tired and hungry to ask my question!. Have a good night.

cmriverside

I have to say, I'll bet you aren't the first person to come up with workable strategies for keeping weight off. Just like AA didn't invent the way to stay sober, people have been developing strategies for weight control for thousands of years.

If you know anything about humans, you know there are mind-control strategies for anything that has ever bothered human beings. Have you read the Bible, Buddhism? They have weight control strategies, and I'm sure all religions have a caveat about gluttony, excess, self-discipline, respecting the body, being a good steward etc.

I am glad you want to help people and I agree that you have knowledge that may be meaningful. The "I pioneered" language is problematic for me - you didn't invent it. It sounds like every weight-loss clinic ad out there.

I didn't see any of his other threads. I hope I'm not stepping in it.

craigo3154

@WilliamAndersonLMHC Glad you are here to offer practical advice to others trying to replicate your achievement. You are not selling something, nor advocating unsafe practices, just plain old common sense (that seems to be in short supply).

Sorry this is long post, but keep with me.

I am not obese (BMI is less than 30), but I am overweight and looking to get down into the normal range.

Just want someone to look over my "plan" and see if there are any things I need to be wary of:

1. Track EVERYTHING I eat and drink. (Best effort if you cannot weigh. MFP is a godsend in this department. If I don't know what is going in, how can I see if there are things that can be adjusted)
2. Eat only 3 meals a day. No snacks. Between meals, water or black tea. (You can join in a social morning tea, but no snacks are planned. If you eat it, you track it).
3. Try stay within 300 kCal of my calculated BMR for target weight. (too far under is as bad as too far over. If I miss for a day, don't stress it. Weekly average is more important than daily fluctuation. In weekly average EVERYTHING counts, even bad days).
4. No food type is off limits. You can eat and drink anything as long as it is at or near meal time and within daily calorie budget. This way you never feel you are denying yourself things. (bread, cake, ice cream, chocolate, beer, wine, soft drink what ever you like is all fine). You also have no problems at social engagements where food is around (no "Sorry, I can't have that, I am on a diet").
5. Moderate strength and cardio training, but do not eat back any of the calculated calorie burn (unless it is extreme, ie. 900 kCal or above). No gym, no exercise equipment, just bodyweight. Keep it easy to avoid injury.
   Exercise is to make me feel better and be able to do more, not lose weight.
6. Try get 7-8 hours sleep each day.
7. NO SUPPLEMENTS (no diet pills, no protein shakes). Only food I would normally eat.

Currently I find higher fat and protein and lower carbohydrate content makes me feel more full for longer after meals.

Following this I have lost 5kg already (2.6kg since tracking on MFP over the last month). I already feel lighter, stronger and overall better.

This fits my lifestyle and I feel I can continue this forever.

Some of these things do go against dietary rhetoric (More small meals "grazing" is better than large meals. Low fat is essential for good health. You should eat more unrefined carbohydrate. *** is a super food and you should have more of it.). A lot of dietary advice seems to be financially motivated by the need to sell or justify subsidies, etc..

What I am doing seems to be old "common knowledge" (Don't snack before dinner or you will ruin your appetite. Fasting is not bad for you (periods of fasting is advocated in most religions). etc.). Nothing pioneering about it.

Everything I am doing cost nothing extra over daily living and does not require doctors oversight.

Does this sound like a sensible plan?
Anything to be careful of?

mytime6630

WilliamAndersonLMHC wrote: »

@joan6630 - I "fast" between planned meals. This is another behavioral strategy I pioneered. For me and other addicts, there are no safe things to snack on. If I had a few carrots, all that did was make me want something decent, and then it was one thing after another. Plan specific times when you'll eat, and "fast" between them. It doesn't matter when you have them, but it needs to be food you like, in a pattern that is most satisfying. Judith Beck is Aaron Becks's daughter, both Cognitive Behavior Therapists who have pioneered technique as I have, though, because of my experience with food addiction, I have a unique knowledge that others were not privy to.

I need to end my day now, but I'll be back tomorrow, when I have breaks.

Thank you for your input. This may be my problem. I do so well all day, and its the evenings that I get into trouble. Even if I eat something like a apple, that seems to lead to more snacking, usually unhealthy things.
I am only starting reading the book, and had planned to go and buy more healthier snacks. But days when thats all I have in the house, I can still eat too many walnuts, etc.
SO maybe that is my problem - that I need to also plan when I am having my snacks?
I appreciate so much your willingness to share your tips. Congratulations on your terrific weight loss. I am 66, and very tall, 5'11". Right now I weight 201, and really want to get down to 175. I had to admit I have a food addiction, especially sugar addiction, but I know I do. So again, any input is so appreciated, and thank you for your willingness to help others.

DietPrada

Seems like a marketing post to me ... what are you selling?

domeofstars

@EbonyDahlia he does say in his profile that he has written a book. That being said, he is offering advice to others here free of charge and seems sincere in wanting to help.

domeofstars

@WilliamAndersonLMHC congratulations on losing so much weight and keeping it off for all of this time. I can see exactly what you mean about 'trigger' foods, and I can see how not having any around at all is a solution that can work very well. Unfortunately foods like these are addictive and leave you wanting more and more leading to overeating and overweight very easily. I myself have found if I want foods like these, what works for me is to buy a small portion, eat it and enjoy. I can never have large amounts at home otherwise that leads to trouble lol.

WilliamAndersonLMHC

@auntiejen2 - Everything is experienced through our psyche. Cravings are sometimes the result of physiological stimuli, and sometimes the result of conditioning.

WilliamAndersonLMHC

@cmriverside - Yes, I am very familiar with AA, the Bible and Buddhism. No, I did not invent them, or behavioral science. I studied them as well as discovering some truths myself because of my own experience rather than from my studies of addictions and behavior therapy. I am a teacher and counselor and help people with what I know. I will help you if you would like help, but you needn't listen if you choose not to. Best wishes.

WilliamAndersonLMHC

@craigo3154 - Your plan is very sensical. Although it is not identical to what I teach, I see no glaring problems with what you are doing, and a lot of good technique and ideas. The problem with "common sense" is that is too uncommon (ha-ha), and the reality is that a lot of established behavioral science is assembled from "common sense" thinking that has been discovered effective.

What I've pioneered are some of the cognitive behavioral techniques, and the structured training in an eclectic blend of therapeutic elements from behavioral as well as the physical sciences.

There is a lot of confusion regarding BMR, RMR and TEE. I think you need to study some more from scientific journals to get that cleared up.

It sounds like you are on the right track!

WilliamAndersonLMHC

@joan6630 - I tried finding things to snack on safely, thousands of times. It never worked. I finally decided to quit looking for things to snack on, and that is when I came upon the very black and white thinking of planned meals and "fasting" in between. It's was the only way I could succeed. The eating switch is either "on" when I'm having a planned meal, or it's "off" when I'm fasting. This is actually a cognitive behavioral strategy that I first introduced in 1985, along with a 5/2 pattern (both in copyrighted works) and many of the ideas I've introduced have been picked up and taught by many since.

The meals, by the way, are not traditional. They are discreet episodes when you take in your calories, and each client creates their own structure that suits them best, and makes that their habit pattern. Some have 2 meals a day, some, 4. Some don't eat until noon, some have a meal with the news at 10. Some of the meals are popcorn and diet soda! But they are structured and designed to achieve their target caloric intake and personal satisfaction.

Thanks for your friendly message! Best wishes!

WilliamAndersonLMHC

@EbonyDahlia - Yes, I know I sound like an evangelist, and yes, I am on a mission. I'm a counselor, teacher, writer and recovered obese person and I've found my life's work in helping people solve their weight/food problem and reversing the obesity epidemic, by spreading valuable knowledge and encouragement.

WilliamAndersonLMHC

@domeofstars - Nothing succeeds like success! You have a strength and ability I never developed, though I found a way to thwart the devilish CO!

Whatever works for the individual is a good thing and a great find. Good work!

jlsturgeon2

@craigo3154: I share your doubt of "nutrition science." For years, I tried to follow a low-fat regimen, which put me on a treadmill of carb/sugar addiction. I finally decided that, since I had never even had high cholesterol despite a BMI over 40, it was time to listen to my body instead. Like you, I find that more protein and fat makes me feel more satisfied and I end up eating fewer calories overall. I have gone from a BMI of 40+ to just about 30 (and still losing slowly) in a little over a year. I have never lost anywhere near this much weight during my whole adult life, even with the help of prescription medications.

I won't presume to give you advice, just want to affirm that it really does seem to be the case that, at least for some people, the low-fat doctrine doesn't seem all that helpful. My theory? My work is very brain-intensive and I seem to be quite sensitive to fluctuations in blood sugar. Brain work chews up a lot of glucose, so I suddenly feel ravenous and eat something that gives a quick glucose burst. Two hours later, my blood sugar dips again, so guess what? Another carb-y burst of energy. Rinse, repeat, pretty much 24/7. I like OP's approach using techniques from addiction treatment, because it resonates with my experience of being a "carb addict."

@WilliamAndersonLMHC, a lot of what I'm focusing on right now are techniques of mindfulness and re-framing. I need to stop losing as quickly because I'll be undergoing medical treatment that will entail a lot of healing time. At the same time, I want to ensure that I don't "backslide." I have used mindfulness to help me enjoy exercise, which I used to hate. As you pointed out, "willpower" will not take you very far. I tried to focus on what I could enjoy about walking at first, which was fresh air and sounds and sights of nature, instead of "distracting" myself from something unpleasant/boring with music. Gradually, I became aware of how it just felt good to move my body, and how I felt more alert mentally after a brisk walk. The same technique worked with food: if I pay attention to how foods make me feel, things that are bad for me are much less appealing. I also tried to re-frame eating habits as an expression of self-love rather than of deprivation. I realized that a loving parent does not give in to a child's every demand for unhealthy things, because he or she wants the child to be healthy. In the same way, I have begun learning to think of saying "no" to things as a way of showing myself love. I have realized that to do the things I need to do, they also need to be the things I *want* to do, and that can only happen through changed thinking.

Until recently, I was not even bothering to track exercise and food intake systematically, but I got back on FitnessPal to monitor my nutrition especially, because of the treatment I'm having. How helpful have you found systematic tracking of measurables versus the kind of attitudinal changes I've described?

WilliamAndersonLMHC

@jlsturgeon2 - You are practicing beautiful CBT! Great work!

I would never have been successful without quantifying the calories I was putting in my body by accurate tracking. I never tried to track the caloric expenditure of my daily activity. For one, I don't think the methods are valid. And I think there is too great a risk of developing a bulimic pattern, eating because you "earned" the calories, then "purging them" with exercise, then overdoing both. I believe it is better to develop an exercise habit, and find your estimated burn with that activity level. By comparing the two everyday, you gain a sense of accomplishment every day. You either did great, not so bad, or not so good. There is no more "Blowing it" as there is with diets.

We need to practice a wide variety of technique, both CBT and behavior therapy.

domeofstars

WilliamAndersonLMHC wrote: »

And I think there is too great a risk of developing a bulimic pattern, eating because you "earned" the calories, then "purging them" with exercise, then overdoing both.

I fell into this exact trap when I was younger. Now that I am older and wiser I like to remind myself: "You can't outrun your fork"

Bex953172

Hey I suffer from depression so go from binging, to eating nothing.
Mostly binging.
I'm managing my depression with medication but was wondering is this the reason for my odd eating habits.
I did have CBT for depression in the past, can I use the tools i learnt in my sessions and apply it to my goals?

WilliamAndersonLMHC

@domeofstars - I love it - "You can't outrun your fork"

I will remember this quip, use it, and thank you for sharing it!