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 }
oh yippee yiyo kiyay the blunt man is back and what a good thing that is. i’m so sick of ppl making excuses for being fat. i KNOW why i am fat (even now i am 3 kgs less). it’s cos i ate too much crap food and didn’t move and didn’t get my head right. head is right and body is following (finally).
you truly do rock craigo ()
take care gorgeous man
julie, hobart tasmania, or
JHT15 (you know, the one in the purple leopard print playing the bongos and singing (badly))
Hi Julie.
I so wanna see your trim body in that in that fab outfit, slapping those bongos…
Don’t let me down.
( )
Ha Ha! So true!
If you ever brave reading some of my blog you’ll soon see my fluctuating compulsive mentality and yo-yoing in all aspects of life, – very long term habits!
One thing I’ll be brave and say though is either I’ll get a grip long term, do what’s required, commit to hard work and enjoy the outcomes and properly relish accomplishments, reaching targets and goals OR make excuses, start tomorrow, spend compulsively on a c-card cause I want it NOW, eat crap and enjoy some tastes along the way but never achieve goals.’
IF I choose the latter then I need MUST realise it’s my choice, I am choosing this over hard work and self control and REAL achievements, and not bore my blog or other people with ‘being fat, not able to save la de da!
Here’s to no more moaning about ‘lack of discipline’on my blog!
Pip
And again, priceless article for those that can handle hearing the truth. You’re style of writing really does suit me, or maybe that’s just the military coming out in me.
As for the book, there are a lot of us “figure girls” that have and read it over and over again Craig. It’s a must buy for that much needed “reality check”.
Lia
)
Hi Pip.
Checked out your blog… honest and real; nice work.
Peace.
Wow Craig. Excellent post!
Since I spent the day as a volunteer on an information caravan for people with diabetes with a dietician, Mary, who explained the waist size relationship to heart disease and diabetes my mind has been working overtime. So I am still overweight by a couple of stone – but I have been working on this since the start of the year by only eating when I am hungry – great to recognise when that is – and stop when I am full. I don’t exercise enough but I am adding a bit more -this works for me more than having to commit to the gym. Mary asked if I watch TV – well duh! So she suggested starting by doing situps during the ad breaks. So that’s what I do – much to the amusement of my family!
I will link this post from my blog….if even one other person gets it then I will be happy.
You always make me smile
Jackie
http://www.consultcameron.com
Hey Craig,
Matt Collins here, I run two studios on the Sunshine Coast, QLD. You’re awesome mate, you are a rung above the rest on my ladder!
Please check out the website if you get a chance, would love your feed back. http://www.fatburners.com.au
Matt Collins
Hey Jackie.
Sounds like you on the right track; good for you.
Keep up the good work.
Cheers.
Hey Matt.
Checked out your site… looks like you’re doing some good work there buddy.
Well done.
NHA club… great idea.
Stay passionate and committed.. and keep making a difference Matt.
Peace.
Hi Lia.
You are a no BS girl.. so it’s a good thing I majored in ‘blunt’ at College!
Checked out your site.. you look ace.
Keep up the great work.
( ) – cyberhug
Well, I AM sure about the author, and he rocks! Craig, your article is so timely; there’s a new FDA weight-loss approved drug out and I’m not gonna buy it. Can I buy “FATTITUDE” on Amazon? I tried to win a copy a few months back; wonder if you every got my submission…
Craig, for years I have told friends that when my incest issues are all gone, my body weight will come down. I appreciate your honesty. It is what I thrive for on my blog as well. I will send your article to my friends to read. It is right on target, as usual. Patricia from Hot Springs, Arkansas, U. S. A.
Craig –
You are right on — blunt, but no truer words were ever spoken.
I’ve struggled with weight my whole life, been on every diet known to man, plus a few I made up on my own.
Nothing worked for very long. The weight always came back, plus each pound brought a few friends along. I have read every book, tried every pill and watched every video. I was the most educated person on the planet about how to lose weight. So why was I still fat?
Finally, 3 months ago, I said to myself, “I’m done. I’m not going to do this anymore, and I’m never going to diet again.” I changed my eating habits to what I envisioned I would be eating like for the rest of my life. Less red meat, less sugar, more fish and veggies. I started moderate exercise. And 3 months later I’ve lost 20 pounds, and I’m doing fine. Will I be thin for my daughter’s wedding in Sept? Nope, and that’s OK, because this isn’t a diet to get thin for her wedding. It’s just the way I eat now.
Do I still have cravings for pizza and chocolate? Yep. And when I occasionally indulge in one of those foods, I have a normal serving — 2 slices of pizza instead of the entire thing — or 3 squares of quality dark chocolate instead of the whole bar.
My doctor can’t believe it. She says, “I don’t understand — what are you doing differently? What’s in your mind that’s making this all OK?”
And the answer is that I don’t know, exactly. All I know is that I made two decisions — I’m not going to eat like this any longer, and I’m never going to diet again. It may take me 2 years to lose all the weight I want, and that’s fine, because I’m not on a “diet”. I’m simply eating in a way that last the rest of my life.
OMG Craig, I got back from the beach just in time for this blog! You are preaching the gosple. Get ready, you know I am a talker… first let me add, most overweight people fear one thing more than anything thing else… failure. It holds them back from trying to lose weight, why set themselves up for failure and heartbreak, then they do the worst thing; they accept what they can change. There is a time to accept and there is a time to challenge, you will never taste victory by surrendering. When you give-up you lose more of yourself, you inevitably tell yourself,”I am not worth it” But you are…. you make time to take the kids to birthday parties, practices, have coffee with your mom and watch TV (huge waste). In 2005, I was a size 14 and had been for about six years, I was defeated. I thought I had tried everything, diet exercise, even a weight-loss physician. I had learned to accept my fate, I was a fat girl! Then in August 2005 I was packing to go to the beach (hell would have been a more favorable destination for this fat girl). And I began to get sick to my stomach, physically sick as I looked for clothes to disguise my shame. I made myself a promise that night, I would never do that again. I began then, my mind was firm and was determined. Did you know any diet, exercise, or tool will work for you, low fat, low carb, high cardio, muscle bulk, whatever way you go… if your mind is ready. I wanted it so bad and so began with cardi and cutiing out complex carbs ( I don’t recommend my method because it takes a lot of willpower) but by Thanksgiving (Nov 2005) I was in a size 8. In Dec 2005, I began to weight train, it leaned me out, I don’t fuss with lbs because I don’t shop by lbs, I shop in sizes. By Dec 2006, I was a size 4. I fluctuate between 4 and 6 and I love it. I learned that working out is MY time, I have sacrificed for everyone in my life, and let me go. I have learned that I am a priority in my life, when I take care of me, everyone benefits. Mentally, I am in even better shape, my esteem is fit. I found out in Oct 2006 that my husband was having an affair for all of that year, I really think the person I was before would have self-distructed. But the new me, the confident me, opened the door and said, “I deserve better treatment than this” and sent him on his way. Yes, he wants to work things out now. But I learned I am strong by defeating my fat demons… what can stop me? When you overcome by your own strength, you gain something that can’t be bought on an infomercial. Decide today your worth it…Craig I love your straight shooting… all men should be like you! Craig, if milk does a body good, then you do a mind and soul good! Thanks for letting me tell mine… hope you recognize me, I am still waiting to hear if turquoise can be the approved suri color for the cult-ivation!
()
Hi Christine.
Good for you.. stay away from that drug… the only drug you need is your mind.
You can buy Fattitude through my site (left side bar)..
Go girl!
Hey Patricia.
Now’s the time Champ!
Good luck.
Let me know how you go,
Peace.
Hi Jeschramm.
Wow.. someone’s had a revelation!
Good for you.
Keep it up; I’ll be cheering you on.
( ) – cyberhug
Thanks Craig for the nice comments on my blog.
Wow! You are an incredible person.
Author, Excercise Scientists, Radio and TV Person.
Exited to find your blog.
I try to exercise each day.
Joined a gym over 1 year ago.
Only about 2 miles from my house.
Looking for some good books to
keep me motivated and my mind right about it.
Your books are just what I need.
Perfect Timing.
Thanks,
Elizabeth G.
http://BookTestOnline.com
http://booktestonlinecom.blogspot.com
Hi Tami.
Tami, Tami, Tami.. people are gonna think I sent this comment to myself:
“Craig I love your straight shooting… all men should be like you! Craig, if milk does a body good, then you do a mind and soul good!”
Too funny; you could be my marketing machine all by yourself!
I think you’re a better writer and motivator than me… stop it!
Great to hear your story… keep it up and you’ll inspire others to greatness.
Here, have a cyberhug from Uncle Craig ( )
Hey Craig I was wondering whether I could request an article subject or topic? I was sidelined the other day, supervising a sport group, sitting under the clearest blue sky and reflecting on the trees and was left pondering life. I am constantly amazed by how often we need to be reminded about the realities of the possibility which exists on this big blue ball. One of the most inspirational articles I have read was the planet of possibility and when I am reminded of the limitations we place on ourselves and our existence on this earth I feel invigorated by the true possibility which lies in front of each and everyone. But I’m also scared of how quickly “life” clouds our knowledge of the possibility, how life gets in the way, how constantly working causes us to forget we actually don’t have to work at all. How can I more clearly remember that life is what we make it and it is to be enjoyed when work seems overwhelming, I’m planning to work through my weekend and upcoming public holiday and have no fun at all! Yet that is what I choose because I am one of those “plan” people and I have a plan to get everything I want in life but don’t enjoy one day of it? Briggy37
Hi Elizabeth.
Thanks for the nice words. You are doing great things in your world, keep it up..
Cheers.
Hi Briggy 37.
It’s tricky isn’t it?
We’ve gotta have a destination/s (goals) but we’re always on the journey aren’t we?
You need pit stops on your trip.
Sillyness.
Fun.
Less logic and planning (now and then).
A bit more spontaneity.
(And no, not planned spontaneity!!).
I’ll do my best to answer your questions in a post soon.
Peace.
Hi Craig,
A dear friend put me onto your site , she is my ex PT. We still catch up for a walk and talk. I have struggled with my weight for years now and have lost and put it all back on. It wasn’t until I had PND that I decided to see a shrink to find out why I had to sabbotage my good work every time. It is a long journey but I have lost 6.6kg in 4 weeks and I am training daily. I have 2 small children and a tonne of drive to make it work this time. I am obese not just overweight but I will become a yummy mummy. It has taken me so long to understand that its exactly what you said all in the mind and I was the first to look for a quick fix, but even with that said just getting off my ass was not enough for me I needed to find out why I was “fat by choice”.
Both of these articles thouched me an I thank you for my daily reminder that it is possible to change even the biggest couch potato. Simone – Croydon Vic
Craig
I agree with u on points 12 & 13. Having been clinically obese (now down to just fat), I can see how much i was in denial about my weight just by refusing to use the word ‘fat’and always making excuses in public for it. What crap. I use the word ‘fat’ all the time now ‘fatass, fathead etc’. It freaks people out, especially the politically correct people. They say i can’t use that word. Like hell i can’t. I’m fat and i can say it if i want. I stopped the denial, accepted what i had become and built a backbone. This helps keep me in check. I don’t see what the big deal is with the word ‘fat’. Your only stating publicly what people are privately thinking of u anyway but they are always shocked. Apparently nobody is fat these days, we are all just ‘challenged’ in someways. It’s just Fat, extra body fat, get rid of it. And as for these ‘fat acceptance’ groups? Please. Your 400pounds and u just luuvvv yourself? How can u luv yourself when u can’t reach around to wipe u’re own behind? How can that possibly be acceptable? Sophia Loren was ‘volumptous’ everyone else is just FAT!
Ange-Sydney
A men brother, about time someone stopped all this PC rubbish. PC may be fine in Government circles where they give you time off for stress. Most of the population just has to deal with it find a solution and accept responsibility for their weight problem. Craig why is it when PT’s are flourishing we are seeing more not less obese people? The PT’s at my Gym seem keen but I never see any real benchmark results, they just seem to walk the talk but not actually share the conversation. I’m actually not one for saying it as it is but in this instance I can see no better way.
Hi Simone.
You are very welcome… let me know how ‘Project Yummy Mummy’ is going…
Peace.
Hi Ange.
We’re on the same page.
Thanks for your thoughts and honesty.. and good luck with your fitness/weight-loss endeavours…
Cheers.
Hello Dally.
PT’s aren’t solutions… merely resources.
It usually what people do when they’re NOT with their PT’s… which is the problem.
Thanks for saying hi.
Craig,
My first introduction to your stuff – love the way you think. I too have little patience for people constantly making excuses about their weight (perhaps another case of the fat kid syndrome?). Either shut up or do something about it, rather than whinging through the next bag of chips.
The psychology argument hits the nail on the head. No matter what they are told, no person can lose weight or get truly healthy unless they really want to, are really committed to the cause. People have to accept their reality, where they are. They also need to accept what is involved in making a change: it will suck; it should hurt; and you damn well will miss out on the chocolate cake after dinner. But the real change occurs from within the skull before it can manifest itself on the outer.
Sorry for sounding like a preacher but it’s past my bedtime.
-Max
F#$^%ing LOVED this post. Every single bloody word.
Sending quite a few weight loss bloggers your way.
Hi Max.
Preach away brother.
Cheers.
Hi Miss Beck…
Thanks for the vote of support.
Here, have your first Craig Hug ( )
Wow so so true Some say you have to want to change but I do I do wnat to change but something in me keeps screwing up so now to go and sort my head out
Hi – just visiting after Beck’s recommendation. I totally agree with all you have said. There is so much gastic surgery now with people all saying its the only way – bull! I could go on – this is a subject I am very passionate about. I especially liked that you use the word “fat”. How PC society is now with “overweight” etc. The word is FAT. Thanks for a great read.
Oh, a hug? Now I feel spesh.
Hi Craig, I just found your blog via Miss Beck… and I loved this post… so very very true! It is all in your attitude and the way you approach weight loss and it has to be a life long thing. As I say on my blog, the only place where success comes before hard work is in the dictionary!
I am adding your page to my list of favourites so I can regularly check back. Greetings from Holland, Amanda Jane
I was sent here by Miss Beck and agree it’s a cracker of a post. Personally, I knew I’d hit the jackpot This Time – as opposed to the 10,000 previous weight loss attempts – because I finally tackled what was going on in my head. It was a long and confronting process but only then could I make permanent changes. Rock on
It has to be said, doesn’t it? Nice job. I certainly agree with your point about this being about making decisions, something I recently wrote about http://www.johnisfit.com/2007/08/15/losing-weight-is-like-playing-poker/
Hi Anon.
Start sorting!
Good luck.
Great. Classic. Descartes-esque.
Loved your blog. I’ve lost 134 lbs in 13 months and I agree whole heartedly it’s all about the head. I cannot tell you how many times sheer determination has gotten me over any craving humps that have come my way. We ALL have control over what we put in our mouths. When we “fall” or eat the crap, we have chosen to do that. We have determined that for the moment, my instant gratification is more important than my life. Literally. I get tired of the whiners and the people who say “I’m bored with such and so diet”. Well, then, stop! What do I care? Then people ask me what I’m doing to lose weight, I tell them, and they say “Oh, I could never do that.” Well then WHY DID YOU ASK?
Again, thanks for your blog. It is stellar. You can check out my blog at http://www.goalbysummer.blogspot.com
Have a great day!
I LOVE your no bullshit attitude! I am in the weight loss process (with the help of MediFast) and have embraced the new me…the confident, no bullshit, more energetic me, who is getting thinner by the day with lifestyle changes, daily invigorating exercise, and an attitude adjustment that was long overdue. It’s amazing to see the effect that MY transformation has had on OTHERS! Wow! That’s a surprise. I have ordered “Fattitude” and am eagerly awaiting it’s arrival. Thanks for the “shaken, not stirred,” approach. It’s time for all of us fat people to wake the hell up and make educated, healthy choices and lifestyle changes.
Your newest fan…living in San Luis Obispo, California
Hey Stacy…
134lbs!!
Good for you!
Checked out your blog; nice… you write well.
Thanks for saying hi.
Peace.
Hi Carol Ann.
Thanks!!
Welcome aboard.
Peace…
Take a peek at my MediFast blog when you have a minute!
Thanks!
Craig,
Not sure if you got the link in the previous post, so will try again.
http://web1.mymedifast.com/CS/blogs/starrtwin1/default.aspx
Thanks for checkin’ it out!
CA in CA
Dear Craig- You’ve got it right about it all being in our heads as to being able to loose weight. I found this out 6 months ago when a friend asked me to go with her to an Overeaters Annomous meeting. This is a 12 step program and it has gotten me out of the,” Why me attitude”. I was a stress eater. I am now a mindfull, one day at a timer. Thanks for the article. Debbi
Thank you, you rock, well as a soon to be ex fat girl I needed this 2day and will re-read often.
Amen on this article. The sooner people call a spade a spade the better. You can’t improve unless you know the truth.
Fitness website
Wow, that was some read. I have over the past year lost around 37kgs. I am down to 66kgs and loving it. If I had read this before I had started changing my lifestyle I probably would have been offended. But every word is true. It wasn’t until I started to admit the truth did I look at the way I was living and changed my mindset and my lifestyle. I was fat. It was my bad choices and my pure laziness that made me that way. If I didn’t get off my butt and start taking responsibility for myself, my actions and my health then I was always going to be a very fat woman with health problems probably close on the horizon.
Hi, I like your straight-up, no bullshit approach to what we all know, but choose not to. It’s great to see someone who’s goal is to motivate with logic rather than decorating the subject with ‘inoffensive’, delicate rubbish.
Good on you!
Kylez