So I’m wearing my Exercise Scientist hat today.
And my Psychologist cardigan.
And my steel-capped, ass-kicking boots.
I may be blunt.
Okay, I will be.
But honest.
Possibly… politically incorrect.
Okay, probably.
Will possibly say what you don’t want to hear.
Feel free to look away… now.
Hmm.. still here huh?
Thrill-seeker.
Crazy kid.
Even though I’ve spoken way too much for way too many years about getting in shape (in the course of my work)… and I’m kinda over it, recent events (stuff in the media here in Australia and several random conversations) have compelled me to write this post.
It seems we’re still missing the point when it comes to losing weight (effectively and permanently).
If you, or someone you know, needs to lose weight, pay attention and/or pass this post along.
Conventional thinking tells us that losing weight is essentially a physiological process; lift this, run there, stretch that, get your heart rate up, decrease your calorie intake, no carbs after three (crapola) and increase your energy expenditure.
Mostly good advice.
And traditional approaches (by the medical profession and the fitness industry) tell us that weight loss is essentially about three key variables; exercise, food and lifestyle.
Oh yeh, and more education.
And to a point, they are right.
But only to a point.
I’m here to tell you that while exercise, food, lifestyle and education are indeed important variables in the process, without doubt, the biggest determinant of weight loss (or gain) is what’s going on in that nine pound (four kilo) thing sitting on the top of our shoulders.
Yet the psychology of weight loss is rarely discussed (in any depth) by the ‘experts’.
And in my humble opinion, that’s because many of them don’t get it.
It.. being the head stuff that goes with the body stuff.
If you have been, or are currently, overweight, then you absolutely know that losing weight is first and foremost a psychological and emotional process.
I was a fatty (200lbs, 90kgs at fourteen)… and when I got my head in the right place, my body followed.
I thought different, chose different(ly) and created different.
Q. What really determines weight loss (or gain)?
A. Attitude, thinking, self-control, mind-set and ultimately, decisions.
We know what to do.
But we don’t do what we know.
We’ve never been more educated.
Yet we’ve never been fatter.
We’ve never had more resources.
And we’ve never made more excuses (heard them all).
We’ve never had more reasons to lose weight.
And we’ve never wasted more time.
But people don’t wanna hear this message because it’s too fundamental and obvious.
And it requires real effort, sacrifice, work and self-control.
No, we’d rather talk about weight-loss theory number ten million or the latest ‘breakthrough’ pill, powder, potion, product, gizmo or gadget.
Or that amazing new weight-loss book.
‘Cause we need another one of those.
We want quick, easy, convenient and painless.
We are soft.
We are precious, lazy and lack self-control.
We are the quick-fix society.
And the instant-gratification generation.
And the fat generation.
We want an answer that doesn’t require effort or sacrifice on our part.
And it is this mentality which keeps us (us, the society) fat.
If the answer to Global obesity was in fact, more education, information or resources, then we would all be getting leaner by the day because we’ve never been more educated, informed or equipped when it comes to diet, exercise, lifestyle and all that ‘obesity-related stuff’.
Here’s some random food for thought (nice book title)… on obesity.
(You can still look away at any time).
1. External change needs to be accompanied (or preceded) by, internal change (for it to be lasting).
2. Most people who lose weight regain it (over 95%) because they haven’t really changed their attitude or thinking. They change their behaviours for a while but deep (deep, deep) down they haven’t really changed their core thinking, beliefs, attitudes or standards. On a subconscious level many people are waiting for it (the diet, the fitness kick) to be over.. so they can go back to being ‘normal’.
And when they do eat less and exercise more they (often) slide into a deprivation mentality… constantly telling themselves that they’re ‘missing out’.
3. If we tell ourselves that it will be a painful, horrible process… it will be (for everyone).
Attitude = outcome.
4. The sooner we stop looking for easy and start looking for effective… the sooner we’ll start to see real (forever) change.
5. Weight-loss martyrs are a pain in the ass… “I’ve been so good… I’ve been so good.”
6. While food, exercise and lifestyle are important ingredients in the weight-loss process… it is our head which determines how we eat, exercise and live.
Which in turn determines our physiological state.
7. The fat person with all the knowledge, education and resources… and a crap attitude.. will stay fat.
8. The fat person with limited knowledge, resources and genetic potential.. and a great attitude… will produce much better results every time.
9. The sooner we stop getting in shape for ‘events’ (weddings, birthdays, reunions, parties) and start getting in shape for life… the sooner we’ll start to see forever results.
10. The fitness industry and medical profession have a one-dimensional approach to weight-loss; physical. This is ignorant, naive and ineffective. Losing weight (effectively) is a complex, multi-dimensional process (physical, emotional and psychological).
11. Losing weight is not about finding the right program, diet, supplement or drug; it’s about finding the right attitude.
12. Many (okay, most) fat people make excuses and tell lies.
A lot.
Just ask the ex fat kid.
Yes, I know this sounds offensive but if you had experienced the thousands of conversations with as many fat people as I have… you’d know that I’m telling the truth.
You can get offended… or educated; it’s a choice.
13. By the way, ‘fat ‘ is not an insult (in this discussion)… it’s a physiological state.
14. The sooner we call fat what it is (as opposed to deluding ourselves by calling each other full-figured, big-boned and heavy-set) the sooner we will get serious about addressing obesity in a real, practical, no bullshit way. Perhaps we should worry less about political correctness and more about heart disease, diabetes, bowel cancer and the plethora of other obesity-related conditions.
“Whatever you do.. don’t mention the ‘F’ word.. you might hurt her feelings; she’s not fat, she’s… voluptuous!”.
15. We love to play the blame game.
We wanna blame someone or something for our obesity.
It’s a time thing.
It’s a genetics thing.
As long as it’s not a ‘me’ thing.
Otherwise I might have to get off my ass and take responsibility for my fat self.
If you’re still talking to me, let me know your thoughts and where you’re from.
PS. If you want to explore this subject in greater detail, there’s a couple of weight loss books called So… You’ve Decided to Get in Shape (Again)and FATTITUDE which ain’t too shabby. Not sure about the author.. but apparently the book’s are okay.
{ 79 comments… read them below or add one }
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A lot of people tend to associate being heavy boned with being unhealthy, but I think it’s possible for you to be average size and still be as healthy as anyone else.
The Weight Loss Cure
Hi Craig,
Just happened to find you in lovely cyber-space…you are BRILLIANT! You hit the nail on the head, the FAT head!
Speaking as a person who tipped the scales at 420 pounds in May 2006 and is now 240 pounds and falling, I know that you have to “get your head right and your body will follow”
My wake up call saw me hop on a bicycle and ride it 3,013 miles up the entire east coast of America. My head was thinking “fit” and my body really did follow.
The obesity issue does NOT need cuddling and I’m opposed to pills, surgery and quick fixes, they do NOT work.
If you want to check out what I am up to, please visit my site http://www.LittleChanges.com – - – it would be an honor to count you as a visitor!
Tell it!
Priscilla
Hi Craig,
luv your positive site I have found- at age 61 I have finally changed my way of thinking – this is a lifestyle . . . my husband & I now walk at least an hour a day – more if we go out for day to do our walk – I make healthy food choices & don’t buy all the ‘cr@p’ I used to eat (can’t imagine having all that junk now) . . . and I drink plenty of water . . . . it now has become a way of life which in turn takes the ’struggle’ out of it . . . . so many people say they find it hard, struggle, yo-yo, or whatever they describe their daily grind as . . . but allowing my head to be in the right space, I find the weight loss & fitness certainly falls into place . . . . finding & reading a site like yours, only strengthens my will to eat healthy & have a quality life . . . . being fitter, more active & healthier, far outweighs the unhealthy, lethargic, illness ridden path I was heading down prior to turning my life around . . . . makes me so happy to be healthy & active & out enjoying life . . . a big hug to you Craig . . . keep up the good work, I luv it . . . . Margaret
Craig, you bastard, I just read what you said about fat people and being a fat person myself I don’t even have the energy to be insulted. 127 kilos is a lot to be drowning in. I joined weight watchers 4 weeks ago and have lost 5 kilos but am terrified of the future so I have ordered your book. I am desperatly trying to get my head sorted but had no idea where to start. I think I have just started. I will let you know if I still think you are a bastard after I am 68 kilos.
Love Joanne.
Totally agree, it starts in the mind, you need to get this right before anything else. and then comes a clean diet and the hard physical work. you need to control the inner voice and use powerful words like “I am slim” and eventually become that person. great site by the way.
This article was most definitely something I needed to read. It feels like the blinders have been lifted from my eyes and I finally see the world as it should be. Being a college graduate who majored in health, I should be ashamed that I live my life the way that I do. Instead of living healthy, I diet healthy. I try every diet under the sun with results…but none that last. All I’m left with is disappointment, discouraging thoughts and the appetite to eat an entire carton of ice cream. I now understand I must not become healthy for swimsuit season, but for the rest of my life. At the young age of 23, I should be enjoying life instead of obsessing about every single thing that goes in my mouth.
Starting today, I am in a different mind set. Not tomorrow. Not next week. Today.
I thank you for the courage, wisdom and bluntness to get my mind going and soon my ass will follow.
Only just found your Blog but have to say that you are so right, and I am proof that once your head is in the right place the weight loss will follow, I have now lost 73.5kg (161lb) and it will stay off, I am not looking forward to the day that I can eat so called normal foods again, what I eat now is normal for me and it will be that way till I shuffle off. All cause my my way of thinking changed.
Hey Craig, bought your book and about to start it. Just started a new habit in order to get my weight loss going – I’m fat! I consider myself very healthy and fit but want to be thinner too. By fit I mean, gym, golf, little triathlons, so to translate that activity into weight loss via my blonde brain is the challenge. Have signed up to your news and will read more of you articles.
Nice to meet you
Colleen
Hi,I just found your articles when I was just on yet another!! round of looking for inspiration. This time for a new type of thinking before I start the whole diet and exercise drain again, which I know is completely nutty …just get on with it RIGHT!. You make me feel I really need to think of my intentions when I gain weight and try and lose it. So I’m endeavouring to find a way to change my thinking, from what to what I have no idea. I find myself not really caring now (hence the procrastination) but I know I will when yet again my joints start aching and buttons start flying off into peoples eyes (see I’m thinking of others)… needless to say you speak fine, honest and funny words and felt I should let you know thank you. Deb
From a blunt woman to a blunt man…. (Applauding) Abso-friggin-lutely Fantastic! Man, people could be so damned offended by this article…..I was teetering on the edge of it myself (lol). But made the choice to understand your message instead. Your tough love attitude gets the message across – if you don’t take care of your mind then you will continue to flounder in your weightloss efforts. As a member of another weightloss forum, I get so pissed off with the ladies in there making excuses and not getting deadly serious about their health. If you really want it, weightloss takes absolute focus and concerted effort – particularly in the beginning – until you start to enjoy the pain from the workouts and actually start looking for more (lol)…. I get so frustrated with women who get this stupid idea in their heads that if they lift weights hard and heavy, they’re gonna look like a gorilla. Ain’t gonna happen ladies! We simply don’t have the genetic make-up for that. Steroids are the culprits for the gorilla part (lol). Muscle burns fat! and does so many other wonderful things for our bodies……. Back to the weightloss forums….. At times I am very blunt with them myself – though mind you, if they don’t know me, then I tend to get a bit of backlash (lol) ……… I understand where they are coming from – gawd, I made tons of excuses myself – till I got over it………About 12 weeks ago I got serious, wheeled the garbage bin into my kitchen (ewww!) and emptied the entire contents of my kitchen pantry/frige/freezer into it. I then replaced the unhealthy foods with healthy ones. I told my family how it was gonna be from now on. All junk foods and certain trigger foods (of mine) are completely and permanently banned from the home……. 9 weeks ago, I started lifting weights again (I was a gym junkie back in the 1990’s) – thank goodness I found my way back – I think, scratch that KNOW, it’s saving my life. I’ve been pushing my body and intensity with HIIT and varying my workouts. I have been to a Psychologist – as the title of that book goes, (no I haven’t read it) – ” It’s not what you’re eating, but what’s eating you” So totally true. I’ve changed my thinking, attitude and outlook on life and am contiuing to work on it. CHANGE YOUR MIND PEOPLE AND WEIGHTLOSS WILL FOLLOW……… Fast forward to 11 weeks later and I have lost 16.1kilo’s (yes, the 0.1 is important damnit!)(lol)….I still have another 14kilo’s to go (roughly, I’m gaining muscle too) but, I can see the shape I’m creating with the whole process, particularly the weights…… I see this whole weightloss thing as a project now and am so enjoying the process. I am becoming the person I was always meant to be. I am healing myself…….Oh, and people I haven’t used a Personal Trainer….. Be responsible for your own fitness! Use them only to get correct form and initial exercise instruction……As Craig would probably say, get off you lazy arses and take responsibility for yourselves……Sorry Craig I think I just hijacked this thread! ……But I’m gonna finish by saying this – nothing worth having is easy – if you want it bad enough you’ll put your head down and do whatever it takes to save your life.
……(steps off soapbox)
Sharon
All true – every achievement in life takes work… even getting the kilos off, but keeping them off takes attitude – an attitude that says I’m going to take responsibility for my health… for life.
Hi Craig,
I am currently studying Nutrition and am currently 50kilos overweight…… mmmmmm do you see the irony too?? Anyway, I think I nearly spat my mouthful of twisties out over my laptop as I read your article.
I have a question. Apart from your books, where else do I sign up for more of the same?? It might just be me, but I would like more than one article and a book to keep my mind and head out of the twistie bag…..
Thank you kindly……
PetaPumpkineater instead!!
Hi Petapumpkineater… there are over five hundred articles for you to read in my library (see next to photo – top left)…
or… book into an RYL workshop..
awesome article Craig, hope you’re up Brisvegas way soon, LOVE your No BS approach.. all us figure gals need a reality check every now and then! Big hugs to you for your honesty and passion, Lindy xox
Hi Lindy… thanks!
I’m in Brisvegas for one of my RYL workshops on Oct. 19…
Love to see you there – email me and I’ll organise a ticket for you
xx
Hi Craig
Nice to meet you. Just wanted to say….Thankyou. You have fantastic info on your site and its refeshing, no air fairy crap. I had 4 kids went to 89kgs finally 5yrs later 68kgs and 15kgs more to go. If youre ever in perth you have permission to slap me!
Luv from a weight loss yo-yo dietier soon to be reformed.
Hi Melmc.
Come to my Renovate Your Life workshop in Perth on Sep 14 and I’ll slap you pesonally.
See the deatils on my home page – click on the Channel Ten Logo
Nice to meet you
ok Craig you have a deal, I will come to your workshop. I am short and have curls, ok I’ll make it easier….I’ll be the one holding a sign ‘SLAP ME’.
See you then
Mel
Your absolutely right. I lost 100lbs, then I stalled and started making excuses again. It was mental and always has been.
You are absolutely correct. People are scared to use the F word. And it is laziness, not anyone else’s fault but our own! Thanks Craig. Just found you today online. Excited to read more about your blogs, books etc.
Rebecca
Phoenix, AZ USA
wow! I have just spent the entireda surfing the net trying to find someone to help me with my weight loss journey – as I knew i needed someone for my head! I have tried personal trainers – no much help, I know what I should eat and that I can do that, I know how to excercise – its just this negative shit in my head that keeps derailing me. I just didnt know who to turn to help me with it. Now I know. So tell me please, am i better off coming to the weekend in melbourne – or getting a telephone conference with you???
Hi Lee-Ann T
Give Johnnie (my business manager) a call during business hours (Mon-Fri) on 03 9553 8857 and have a chat with him re both options – he’ll help you get sorted…
Cheers
Craig,
Have watched your segment on David and Kim regularly. Love your thinking.
Anyhoo, my aunt recently died from a heart attack. She was obese, ate all wrong, and didn’t move much. Much like her mum, her brothers and my mum.
After spending most of my adult life ‘dieting’ and being active (I have always played netball), and trying to stay healthy, my head is now in the right space. I think.
Rather than losing weight for the upcoming family Christmas or to fit into a size 12 jean again. I’m eating for my life. I’m moving for my life. Maybe this time it will be a lifelong success.
Jodie
Ok, cool topic. Is there a way to seperate mind and body while trying to lose weight. I think that its ludicris to beat yourself up for eating a piece of cake(or is that fat person thinking). Losing weight should only be a physiological experience and not a jedi mind trick. I think that the weiight loss envolves too much emotion and not enough grunt.
Instant gratification is important( at least to me it is) because its a small proof that you are heading in the right direction on your goal. I’ve gone to the gym and eaten well with no results and it is quite fustratiing. I could have sat on my butt the whole time not doing anything and got to the same result in the same time.
Now, in regards with your article, in a plain and simple sentence, how do you lose weight.
I think that there should be more truth told about weight loss. That exercise is supposed to hurt, the (blech) journey will crush your spirt, probablty leave you injured and guilt ridden for eating “unhealthy” food.
Thank you for that!
ohhh, frikkin sensational, someone with balls and not afraid to speak the truth or to offend those in denial. i am fat (30 kilos to kill) because i’m a lazy cow, not because of my genes, or a shitty thyroid or any other pissy excuse. i was a thin child and after i had my first baby 21 years ago, my fat journey began, no excuse, was just the starting point. i am a firm believer it is all about mind set and there is no point going over the last 20 years, fix from now and keep it fixed. i now endeavour to purchase your book, get in the right head space and begin to achieve an energetic, happier and longer life. i will not be able to stop myself from sharing my success story, i love to brag and talk!! thank you for having a back bone and standing up and stating the obvious out loud. thin chicks rock!!!!!!!
We are virtually active but physically redundant as a species. You are right, the more info and resources there are the fatter we become. When you think about it we’re all being hunted. The food industry first giving us fast food on every street corner and supermarket chains filling us with packets and tins off stuff that looks like food but actually isn’t. It makes us feel shitty, dependent and fat. In comes the fashion and fitness industry preying on our insecurities and stealing from our bank accounts. It’s been creeping up on us for a while until it’s at pandemic proportions. Reading your stuff is like a breath of fresh air in amongst the crap, it’s about time we all started putting our trainers on our brains first, stopped buying into all the hype and got real !
You just got a fan.
Actually your argument is partially insightful but also lacking in other ways. The argument’s strength lies in the fact that anyone who is chronically overweight will have to put in sustained and effort to lose fat and maintain overall health. It is lacking in that it assumes a bad attitude is the sole/primary factor behind obesity. I know a few people who sit on their arse (ass, whatever) all day, eat piles of junk food and have low body fat. I also know others who do weight training, brazilian jujitsu, cardio (10km runs/jobs) on a regular basis, and have a great/consistent attitude over a long period (years), and are still ‘fatter’ than the couch potato burger king. I’ve seen their (the trainer’s) commitment and training, and I know they’re not bullshitting.
Attitude and psychology is an important factor but it’s not THE factor. There is no SUPER FACTOR. You want to talk straight with no bullshit, then fine. Genetics is a key factor – one kid at school won cross country (8km bush/jungle race) and came runner up in 800 and 1500m track by sitting on his arse (ass, whatever). His body fat is still probably 2-3% (5ft 10 inches, 62kg), and he eats HJs/Burger King most days of the week, and works in a job that requires no more than a bit of walking (never running or heavy lifting).
So take your attitude/psychology training with a pinch of salt and accept that some people are genetically more prone to being fatties than others. If you’re a fatty and can maintain permanent motivation to embark on a spartan food and exercise regime, than good on you and wish you the best. For others, don’t get depressed or guilt-ridden, set a target and go for it – and don’t blame every problem/hiccup on your alleged shitty crap attitude.
I am 245lbs 5′ 6″ and I’m healthier than any one in my family. I eat healthy all week I have one or two hicup day out of the week and I can’t get this weight off at all. About 1 year ago I lost 65lbs and it was the right way from what every health person sais. 1-2 a week. You know what I had to do just to get to that point? I had to eat tomato soup or to solid soups that were organic for a year and work out 2 hrs a day for the whole week day and rest on te week end I was lifting weights for one hour and cardio for another hour. I am trying to lose the weight again this time actually eat healthy and solids I eat fruits vegtable I even have a juicer. I only eat chicken no other meats(by my choice not for dieting reasons). I eat only brown rice, quinoa, and whole grain bread once in a while. Yes some times I’ll have cheese puffs or some pizza I refuse to deprive myself of the things I like. I think I messed up my matabalism and digestion from what I did before and I can’t get this weight off. I don’t care if I only lose 3-4 lbs a month I just want to lose it. Am I doing some thing wrong/
I meant 2hrs a day for the week(not the weekend). I lost 1-2lbs a week. I only ate soups that had no solids and were organic nothing else.. Thats what I meant to say. Sorry about the crappy spelling.
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