Every year I get hundreds (and hundreds) of emails asking me essentially the same four questions:
1. How can I lose weight and fat effectively – forever?
2. How can I sort through the mountain of (often conflicting) information?
3. How can I discover what will work best for me?
4. Why do I keep making the same mistakes?
Of course I have written several books and too many articles on this stuff but I thought I’d do my best to give you the Craig Harper mini-lecture and maybe the emails will abate for a while. Keeping in mind that I’ve been teaching this stuff for three hundred years (yep, immortal) and my disdain for the ‘experts’ who complicate the simple, I will endeavor to give you the no-brainer, abbreviated guide to transforming your body.
Fact 1. There’s stuff you can’t change.
Fact 2. There’s stuff you can change.
So change what you can and forget the rest. Invest your physical and emotional energy where you will get the best return. See, that was simple.
What you can’t change:
1. Your chronological age (makes sense)
2. Your sex (well, not quickly)
3. Your genetics (sorry, not my rules)
4. Your history (unless you have a silver DeLorean and your surname is McFly)
Sadly, many people invest (waste) a ridiculous amount of time and energy in the things they can’t change, while doing very little about the stuff that can make all the difference.
What you can change:
1. Your biological age (how ‘old’ your body is)
2. How you ‘use’ your genetics (genetic management)
3. Your typical behaviours (day to day habits)
4. Your diet (what you put in your gob most days)
5. Your lifestyle (sleep, stress, alcohol, cigs, drugs, relaxation, work/life balance)
6. Your exercise program (or lack thereof)
7. Your attitude (the state of your physiology is a by-product of your psychology)
For the vast majority of us, the quality of results we produce will come down to the last four on the list; diet, lifestyle, exercise and psychology. My experience has taught me that the biggest challenges for the majority of us are (1) diet and (2) the head stuff. So step back, get some perspective and take an un-emotional, honest, no-bullshit look at your diet, your exercise habits, your mindset and your lifestyle, and identify what and how you need to change. And no, you probably won’t need a doctor, dietician, psychologist or trainer for this process because it’s nothing more than common sense. You know what you need to change, so change it. You’ve read enough. You’re smart enough. You’ve been on and off the fitness merry-go-round for long enough. Anyway, it’s never really been a knowledge issue has it?
In Summary…
1. If your goal is weight/fat loss then use more energy (calories) than you put in your gob. On some level, it’s all about the math. And way simpler than many would have you believe.
2. If you’re not ready to change then articles like this are a waste of your time.
3. Make exercise a daily non-negotiable, not a “when-I-can-fit-it-in” behaviour.
4. It’s hard because you make it hard.
5. Keep an exercise and food diary. Even for a while.
6. It’s all about what you do when people aren’t watching. You know what I mean.
7. Stop procrastinating and talking about what you’re going to do when the time is right. We don’t believe you any more.
8. Exercise early in the day when possible. It’s good for your body and even better for your head.
9. Don’t try to undo years (or decades) of abuse by next Friday. The more drastic and numerous the changes, the less likely you are to maintain any of them. Slow and steady, Grasshoppers.
10. Finish what you start. Many people spend their life not finishing stuff. If that’s you, change. Now. Today. Don’t be precious, be practical.
Okay, that was the Readers Digest version – do with it what you will.
As always, let me know your thoughts. Even you newbies. If you’re not sure how to leave a comment, click here.
Ciao x
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{ 57 comments… read them below or add one }
Dear god, Craig .. you made me panic for a second there!
“What you can’t change:
….
2. Your sex”
Took a few seconds for logic to resurface in my brain and realise you meant my GENDER. Phew! I was just about to throw myself off a very high chair!
But seriously, I love your no-shit solutions. They ARE simple .. and real. And they work for me. Right now, I’m all about finishing what I started and moving on to the next challenge.
What I found interesting is that I could read pretty much everything you wrote, nodding unemotionally and ticking off that I’m doing everything right. But reading your Summary No. 7 gave me a bit of an “ouch” reaction. Guess that’s one area that I can still identify with – at least in theory (or potentially that I’m still susceptible to it). Something I need to learn to conquer once and for all. Will do.
Suz
PS. T-shirt arrived today – thanks, Johnny! Really need those fitted ones though. It’s rather big .. had to tie it in the front.
Hi Craig,
I so love your posts when I can already tick all the boxes….I am walking 6kms everynight and am doing the exercises Rona set me as well. I am getting fitter everyday and the results are showing on the scales as well (25.5 now!)
Although I suffered tonight as I am not feeling all that well (summer cold maybe) but I had your voice in my head again…do it anyway! The other two girls Heather and Bev were so far ahead of me but hey I did it and feel much better for it!!!
I hope people pay attention to this and you have some other questions in your inbox for a while.
hugs
Chelle
Honestly, I prefer the Readers Digest version. No Fuss, No Fanfare and no bullshit. Simple information and the brutal honesty that needs to be voiced.
It’s a touch embarrassing, but you’ve summed up in a very concise article the things that I have taken, oh, 19 years to learn. And am still learning. There are days when I still piss and moan about losing weight and try to play the “it’s too hard” card. Fortunately I have always got a simple reminder in this site to get back to the simple stuff and stop being a Princess!
Ta Muchly! ()
“You’ve been on and off the fitness merry-go-round for long enough.”
You mean I was meant to get off and let some other poor bugger have a turn? Yeah okay, I’ll get off. It wasn’t fun anyway.
I’m with Suza. Your #7 got me right in the gut. “BULLS EYE.” That’s 100 points for you, Craig. Nice one. No more talking from me about what I’m going to do. I’ll just do it… and you just wait to see the results.
I was in the pilates studio at my Physio’s clinic on Thurs night when something dawned on me. I’ve been attending this Studio for just over two years now (very intermittently I may add, as I was studying interstate and only came to Bris during uni breaks). I realised to myself ‘my body hasn’t changed… I’m not doing the amazing exercises on the reformer and cadillac that I wanted to be doing by this stage.’ I didn’t need to ask myself ‘why.’ I knew.
1) I haven’t been fueling my body what it needs. I’ve been giving it what my head wants.
2) The second half of 2008 were trying times for me and the lifestyle stuff just wasn’t happening: I wasn’t sleeping due to stress. And, re: study-life balance. I didn’t have a life.
3) My exercise program was so on/off it wasn’t funny. I’d go ‘all out’ for two weeks and then do nothing for four (weeks).
4) I didn’t have any non-negotiables in my world. Everything was ‘optional’ (even study was ‘optional’ until a few days before an assignment was due)
Hi Craig,
Oh my goodness. The girls are right – Number Seven should have come with a health warning. ‘We don’t believe you any more’. Yikes.
Is over-talking a crime akin to over-thinking? I think I might just have to shut up and let the results speak for themselves. Our bodies are like walking billboards, aren’t they? At the moment mine is saying: Neglected Property with Development Potential.
I had my photo and measurements taken for my gym’s nine week weight-loss challenge today. Let the renovations begin!
EG xxx
ps: Sue – I almost fell off my chair when I read your interpretation of ‘your sex’. Now that would be tragic. What a relief.
Hey there Craig thanks for this today – exactly what was needed. I am going to print it out and have beside the computer to read and re-read until I get it both in my heart and head!!!!
Like everyone else – love the posts – love the reality check I get when I tune in daily.
Anyhoo, finally decided to get my shit together this year (inching closer to forty.) So on new years day I stopped smoking stopped drinking and changed my diet.
Nearly two months down the track I have lost 6 kilos, am still not smoking, have the occasional sugar free alcohol drink, and try to get in my walk 3 to four times a week.
Of course I am now feeling great and have no issues with continuing on this path. Why?? Because sometimes I have some chocolate, once I even had a cheeseburger. This is a life change for me, not a quick fix try to be katie holmes thing…
Everyone thought I was mad giving everything up at the same time. But I simply said (thanks to you) that sometimes you just gotta get the balls and do it. Quite frankly I was tired of leading an unhealthy crappy life.
So thanks Craig for the reminders and no bullshit
Hand in hand with #7 is ‘no more excuses to justify why you don’t exercise or eat properly.’ Just shut up and do it!
I am going to print this out as well!!! I am sick and tired of listening to people tell me how much they lost once and now are bigger than If it’s to be it’s up to me!!! Have a great day everyone.
Tina Q
Thanks Craig, I love the hard hitting advice.
.But hey its a new week so back on the horse and another new strategy to deploy!
Somehow I keep hitting the same groundhog roadblock every week though
craig I’m busting veins to comment, but all the things I write are lewd and inappropriate in comparison to your delightful readership and their civilised comments.
perhaps i should just comment and give you a ripe opportunity to click REJECT for a change.
i like being rejected. it makes me feel dirtay.
;o)
You’re right Suz, Gender may have been a better term – but I love making you panic anyway.
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You’re welcome Kitteh…
( )
Jules –
“No more talking from me about what I’m going to do.”
Are you sure about that?
( )
EG
what is it with you girls (EG, Suz) and the sex thing? Easily distracted aren’t we?
( )
Welcome Lisa ( )
“This is a life change for me, not a quick fix try to be katie holmes thing…”
Congrats and keep up the great work Sharleen. ( )
Soerca… yep. I agree.
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Do what you need to do Scotch.
( )
Good to see you’ve dealt with that shyness issue Kitty
Thanks for making me laugh
( )
yeah well it was a tough mountain to climb, but i got there in the end. a copy of Fattitude tucked carefully under one arm and the steely determination of a socipath was all i really needed.
hey presto. a gobshite is born.
i am preening around the house like a smug bitch about making you laugh! that NEV-ER happens.
i have to recommend your book on my blog craig. you’ll get a momentary influx of creepy blokes and haters, but once they realise there are so many big words to look up in the dictionary to read your posts and no sign of any pink bits, they’ll leave you alone. promise!
you are learning me so many things about stupid humans and their idiotic behaviour. good book, i haven’t found a single typo yet!
bravo.
Yep, Craig. Happily, easily distracted with the sex thing! And?? I’m not seeing any problem here……
Besides, you guys should be thankful. If simple things didn’t grab our attention, many of your lot would be in trouble! ;-p
I thoroughly enjoyed reading that as my first email of the day – gave me a massive verbal kick up the motivational clacker :O* Incredibly eeeezy to read (not that i’m lazy or anything), Hugh Morus, straight to the point, perfectly written as always and full of such obvious truth’s about us Human Not Beings, I mean.. Human Beings.
I know what I’m doing with it!!!!!!!
[....forwarding it onto my HUSBAND!! ; ) it's ok, he adores you too Craig]
Great info Craig
How do we know what our genetic potential is?
If my biceps aren’t getting any bigger and the six pack isn’t materialising how do I know if I need to change my exercise program and diet or I’ve already reached my genetic potential and will never see those changes?
( )
sociopath is a big word.
Hi Craig,
I’m sure the diet/exercise/personal training industry is going to “love” your commonsense and no BS list.
I’m going to be slightly pedantic and say that #1 in the summary (Weight/fat loss), shouldn’t the number of calories put in one’s gob be of a benefical variety, instead of some of the crap that passes for food these days (mock meat?). I say this is a former soft drink drinker who is still trying to tame his sweet tooth.
In the end it all comes down to the wet and lumpy hunk of gray matter in one’s head – to quote a lyric from Ice-T – “my lethal weapon’s my mind.”
Cheers
I think a career in stand-up beckons for you Kitty. Funny girl.
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I’m not sure Suza but I think I should be offended – If I wasn’t so simple I’d be sure.
“If simple things didn’t grab our attention, many of your lot would be in trouble! ;-p”
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Hi Vicki G
I love “clacker” – such a uniquely Aussie word.
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PT Princess – a girl who wants bigger guns? Cool.
Change your program.
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Ben… Yep, they should.
But keep in mind that people can become obese eating ‘healthy’ foods too – simply because they are over-eating.
Cheers Big Boy.
I won a gold medal in procrastination … I was gonna go and pick it up, but I guess I never got around to it.
Actually, I found that ALL of your summary points made me grimace, Craig.
Ouchies. You hurt my feelings. Stop it!!
That “We-don’t-believe-you-anymore” comment hits hard (fair, but hard) … and it’s way worse than those “I-don’t-believe-me-anymore” thoughts …
… that SOME people may have …
Guess I’d better print this one out too.
If I get around to it.
Because as I know, I never seem to finish what I ….
Was that a moment of near-preciousness, Craig?? I know of a good t-shirt that might help…….
Hi Em
Hopefully they make you do more than grimace…
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Nearly Suza.
I just caught myself.
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Hey Craig,
Numbers 3,6 and 7 hit home for me. Have just started making exercise a non-negotiable for me and i’m feeling awesome, even though i have a long way to go, but like you said slow and steady.
Number 7 seems to have got everyone, it’s so true.
Loved the post, just what i needed to hear.
X( )
Been thinking about no. 7 a lot lately. Not so much the procrastination (could write a book on that) but the waiting to do stuff when the time is right. Waiting to do the things that I’ve always wanted to do but putting them off for fear of being too fat, too old, too clumsy, too ugly, too unfit, too..whatever. Always wanted to take a martial arts class. Done a couple of self defence courses but it’s not the same thing. But a real MA class you know to be a student, to wear the schools uniform to work hard to make gradings, to learn discipline. I wanted it badly but too chicken shit. For the last 20yrs I have been making plans like ‘when I lose this much weight I will be fitter and miraculously look like kate moss than I can join a proper class’. I’ll give myself say 3 or 4 months to lose enough to ‘not feel embarrassed’ say 20kgs. Well guess what? It never works by the time that 4 months is up I’m in the same place I was. Nowhere. Well made the same plans at the beginning of this year and they went a little something like this ‘by April this year I will lose 20kgs, become leaner and have no issues THEN I can join an MA class’. Then a few weeks ago I had a ‘and the stick fell out of my butt’ moment. I was a real horrible bitch to someone. I said a few nasty things i was even shocked myself at how bad i was but instead of feeling smug about it this person didn’t let me get away with it. They put me in my place. I wanted to make this person feel guilty by blaming them for not reaching my goals, for my lack of success and motivation.
I was mortified when they told me off and I realised they were right. How can a person think they are so right about something yet be so so wrong and not see it?
I knew that if I wanted to be the person I wanted to be, the kind of stuff your trying to teach Craig, I had to swallow my pride and embarrassment and apologise even if they don’t accept it. But I did apologise and in the end it was fine I didn’t fall apart or anything. And it was in that moment that I thought ‘you know what your gonna wait for another 2 months to ‘try’ and lose that weight, try to make everything perfect before you join an MA class. Well guess what baby it ain’t gonna happen. It hasn’t happened for the last 20yrs of promises and it’s not gonna happen now no matter what you tell yourself, no matter what promises you make so just give it up.
You lose your temper, dump your frustration and anger on others? Yeah it’s real easy to do that isn’t it? Doesn’t take guts does it? How about you show some real guts by taking a risk for once in your life? Think you’ll feel embarrassed about the way you look and feel to try something new? Well bad luck. It will go away eventually but in the mean time, suck it up. So go on then, step up to the plate and take a swing”.
So I did it. Didn’t give myself anytime to think about it. I knew that what happened with that person was an opportunity for me to learn something so after the apology i just picked up that phone, booked for an intro class. Now I have the uniform & I’m sweating and working it out with the rest of them and guess what? I'm actually starting to feel good.
You know what else? It’s only February, I’m still not 20kgs lighter I still don’t have my head screwed on properly and I still have ugly thoughts, life is not perfect but it doesn’t matter. I’m doing it anyway. And by the time April comes around that 20kgs might just be gone along with the pile of crap that’s sitting in my head and i would have gained a few new skills. But if i had waiting for the right time…well there is no right time.
All those years of waiting and waiting… what a waste.
You know Craig you think your students aren't learning anything, that we aren't paying enough attention or falling asleep at the back of the class but we do learn from you. Some of us just real slow that's all.
Ange
I vote that there be a global recall of all weight-loss-and-fitness-merry-go-rounds. Reason: unfit for human ‘consumption’, physically and mentally. It serves zero purpose. It’s not even fun.
Who would ‘pay’ to go on it anyway? Clearly, millions of us are willing and able AND literally throwing real dollars into the ‘process’ of trying to change our bodies and lifestyle. We’d easy be talking thousands of dollars by the time we ‘taste-test’ a dozen commercial diets, join a dozen different gym memberships (one each year) that never lasts beyond day three of the 12 month contract… then you have dozens of PT sessions that are good, but ‘what’s the point’ when you buy chocolate and a can of coke on the way home?
The people who CHOOSE (and yes, it is a choice) to jump on the merry-go-round despite sound professional advice need to go to a RYL workshop. There’s a 2 day program coming up in May. Register today. Click on the ‘RYL 2 day program’ banner thingy on the main page. Though, if that is not viable finacially or logistically possible, order the Renovate Your Body CD or DVD. Today. Click on ‘online sore’ near Craig’s ‘boof head’ (his words, not mine. Don’t shoot me!) in top left corner of the home page. While you’re browsing the RYL shelves order a BAKED CHEESECAKE and have it delivered to Mr C Harper, 643 Nepean Hwy, Brighton East VIC 3187, AUSTRALIA and you’ll have a friend for life
“Thanks Jules for that PR effort!” No worries, Craig. (Let me know how many people register in the next day or three, how many orders for the CD/DVD you get… and how many cheesecakes land on your door step!)
Wow! Not a lot of wiggle room in there is there LOL
I must say it’s nowhere near the challenge to read this today as it would have been this time last year (when I was 51kg heavier). In fact if you could see me I would have a hint of a smug smile on my face – not entirely deserved as I am struggling to get rid of the last 2-3kg.
Would you mind if I copied this into a weightloss forum I participate in? With links back to your site, naturally.
In the meantime, I guess I need to finish what I started, and hit that magic ‘goal’.
Thanks for the kick in the pants
Tracey
Tracey, 51kg in a year??? Wow!! How awesome! Well done. Now THAT’S inspiring! I bet you feel (and look) terrific .. as well you should. And you should have more than a smug smile .. you should have a huge, kick-ass, proud-as-punch, cheesy grin on your face!!
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What’s with us girls and the ‘sex thing’?
Craig, I’m a thirty-something, middle-class housewife/mother from the leafy conservative north shore. I drive a Kluger for goodness sake. Living vicariously and being ‘easily distracted’ is all I’ve got in my suburban paradise – that and watching Simon Baker on the Mentalist.
Enough said?
EG xxx
(No offense to hubby, he’s over forty but still very cute.)
Glad you enjoyed it Jayde
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Ange
I’ve never met you (in person) but I can tell you honestly that I’m proud of you because for the first time (in your many comments) I sense humility, complete honesty and a new level of self-awareness and open-ness in you – THAT is the beginning of genuine transformation because this journey always works from the inside, out.
Good for you girl.
( )
PS: About time
Still busy in your head isn’t it Jules? Nice sentiment but no cheesecake deliveries thanks
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Ange, your comment made my breath catch. I’m so glad to read that you started with the MA class. It’s never too late – I didn’t attend my first class until I was 37 – and there a lot of new white belts who are in their 40s and 50s. So you have a step up on all of us! Doesn’t surprise me that you’re starting to feel good – it’s that first class that’s the most daunting.
What style of MA are you doing? I don’t have the details of our next tournament yet, but when I do, I’ll keep you posted .. as promised.
Suz
EG – you make some good points!
Thanks for straightening me out..
( )
Yep, I am sure about that (not talking about what I’m going to do).
Yeah, head still mega busy. Need head transplant. But then I’d be someone else. I wanna be me, just less thinking… and a better-me.
Okay – no cheesecake deliveries (was kidding – you knew that, right? I hope everyone else saw that too!).
Excellent article Craig!
Loved no. 4 “It’s hard because you make it hard.”
I’ve printed this out and will put it infront of my desk at work.
Hi Craig,
This isn’t related to this post, it’s related to your talking about Athletes in the entertainment industry on SEN – I didn’t quite get through at the time.
David Arquette (Actor) (Husband of Courtney Cox from Friends) was WCW (World Championship Wrestling) heavyweight champion during 2000 – to tie in with the “Ready to Rumble” movie. A number of then current WCW wrestlers were in “Ready to Rumble” as well.
Some other WWE wrestlers (current and former) to “act” are John Cena (The marine and 12 Rounds), Kane (See No Evil), Mr Kennedy (Behind Enemy Lines: Colombia), The Undertaker (in Poltergeist: The series), Lita (Dark Angel – TV Series – a stunt gone wrong in for the episode she was in caused a career ending injury), Kevin Nash (the remake of the Longest Yard) – there’s probably some others I forgot to mention.
The other thought I’ve had about this post comes from what can be changed and what can’t be changed. One can’t change what has happened, one can only change what can happen – as long as one has learnt the lessons from what has happened. It’s taken a while to get to this realisation – that’s what makes life interesting.
Cheers,
Ben
about the “head” stuff – don’t underestimate the power of a daily hug and encouraging words, or the effect of the lack thereof…
how does one overcome that (with little feeling of self worth)? Andie
Hi Craig.
New to your blog/site/words of wisdom. I was directed here by my fabulous pal Kitty. I am glad I clicked on the link.
I like your no nonsense approach. I am, and have been, on a weightloss roller coaster since my second child (of four!!) was born. I was 24, 98.6kg and in the worst shape of my life, that was 8 and a half years ago!! I have spent those 8 and a half years riding the emotional rollercoaster that is “dieting”. It sucks. I have beaten myself up daily from the first day I joined Weight Watchers. I am student Naturopath and have done a number of nutrition papers, I am no mug, I am fully aware that the maths has to add up for weight loss to occur. I am also a previous sports junkie. I know how to exercise. I am now 106.8kg, so nearly 9 years of dieting has done nothing for me – except give me a complete obsession about food. About “good” and “bad”. I have the constant “I’ll start on Monday” attitude.
Because of the high weight, my third and fourth pregnancies were spent on medications due to the huge blood pressures I encountered. I am now on blood pressure meds, anti depressants and diuretics. My liver is fatty, it has a flow on effect to the rest of my body. I have just returned high fasting insulin blood test results. I am a ticking time bomb. This year, after 6 months counselling last year, I decided to take a new approach. I have refused to allow myself to be on a diet. I have changed my way of eating, I have made baby steps with the exercise doing an average of 2 hours walking a week and I have, above all, tried so hard to love myself enough to make life changes. We all watch these weight loss programmes like TBL and we feel highly inadequate because we don’t lose 10kg a week and look like supermodels after 6 months but, in my study, all that I have learnt seems to indicate that this is extremely bad for our bodies to lose that amount of weight so quickly.
What am I bloody rambling about??
I think that I am just trying to reach out, say thanks for “getting it” but also thanks for not accepting the excuses because our society has become too bloody good at rolling them out by the truckload.
I look forward to reading more and will hopefully never comment in the form of a small novel again!!
Thanks Violetta
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Nice additions to the chat Ben
Cheers.
There’s a post in that question Andie…
Cheers.
Hello (NEW) Jules.
We have another Jules who comments regularly so can I call you Jules 2?
Anyway Jules, nice to ‘meet’ you and connect with you. Keep doing what you need to do – don’t waste what you’ve got – time, potential, knowledge, youth! I’ll be cheering you on.
Hugs
Hello Craig,
Great post as always…
No.4 & 9 hit home for me…
I have had some huge hurdles to jump across these past 12mths which I'm proud of how strong I've become out of it.
I'm still learning I guess I now see where I want to be, however it feels such along way to get there but when I read your articles every week it puts me back into place & I know that in time I will get true happiness & be where I've always wanted to be..
Thank you Craig, your truely an inspiration to me…
Charlotte xx
Thanx a lot for the tips on losing weight. Keep up the good work.