Happy New Year!

Happy New Year!

Is weight loss your goal this year? You've come to the right place. In How We Did It some of the most inspiring people you'll ever meet share their weight loss journeys on every plan from Atkins to The Zone. Some had 20 pounds to lose, some 220 pounds... they ALL succeeded.

You can, too!

What I found while writing this book was some really encouraging research demonstrating that you can lose weight on any plan, as long as you stay with the plan over time. A diet plan fails you only when it fails to engage you over the long term. That's why weight loss isn't a one-size-fits-all proposition.

In How We Did It, not only do people share their weight loss success stories, but I examine each plan they used to help you evaluate whether it might work for you, too.

South Beach, Weight Watchers, Thin Within, Curves -- you name it, it's in here! There's sure to be a plan that's just right for you.

Whatever plan you've used before, forget the past and look to the future! I'm here to tell you that you can do it! I lost 30 pounds myself. If I can do it, so can you. I hope you'll join me in a journey to health and fitness this year.

How We Did It releases

My book of weight loss success stories, How We Did It: Weight Loss Choices that Will Work for You released last week. Just in time for the holiday food fest!

How We Did It started as this blog, Thirty Ways. In the book, I interview about 30 people on how they lost weight. Each person succeeded on a different plan -- whether a blockbuster plan like Atkins, Weight Watchers or South Beach -- or a plan of their own. Some people had 20 pounds to lose, some 220 pounds. And everyone succeeded!

Along with these inspirational stories, I provide information about the plan used and a handy checklist to help readers determine what plan might work for them. I also include interviews with noted weight loss experts like Dr. James O. Hill, co-founder of the National Weight Control Registry and Dr. Howard Eisenson, executive director of the Duke Diet & Fitness Center. You'll also find helpful tips on a wide range of weight loss topics, including how to choose a personal trainer and how to gauge the effectiveness of various forms of exercise.

Many of the people in the book have appeared in this blog. Feel free to browse through earlier posts to meet some of these inspiring people. And, if you write a weight loss blog and might like to review the book, please feel free to contact me to request a review copy. You can leave a comment here, or e-mail me at kennedy5961 (at) aol (dot) com. I will put you in touch with the publicist for Leafwood, my publisher.

While I was more actively posting to this blog, I was so inspired by your stories of striving and succeeding! When I talked with people personally about their stories, the determination to succeed was evident in their tone of voice, their choice of words, their sense of excitement. Even more satisfying than their new sizes, people were proud to have finally won this battle, one that in most cases had lasted for years. I wish every success for you, too!

Todd P.: Sure thing, Coach!

Todd P. played football in high school, so when he decided to do something about his weight, he realized that to succeed he needed a player-coach relationship.

“I knew I hadn’t done anything about it before because no one was making me do it,” he says.

So, in 2005 Todd told his wife he didn’t want a tie or another shirt for Father's Day—he wanted a coach. “Help me find somebody who can help me lose weight,” he asked.

Although he was sincere, Todd, a salesman who works for an agent of a moving company, knew that he hadn’t entirely bought into the deal. “I asked my wife to do it for me because I was lazy,” he says. “And, I thought, ‘Now it’s off my back and she can’t blame me if it doesn’t work out… oh, and hand me another hamburger.’”

Todd’s wife presented him with a list of three personal trainers and he chose Derek Curtice, the founder of SimpleFit in Memphis. Even then, Todd wasn’t fully on board.

“I weighed about 280 lbs. Derek asked what my goal weight was, and I said I didn’t have one. I thought I could buy into losing maybe 25 or 30 pounds,” Todd recalls. “So Derek said, ‘Great, 200 pounds it is. Let's lose 80.’ And I’m thinking to myself, ‘This guy is crazy.’

Yet when Derek knocked on his door at 5 a.m. a few days later, Todd let him in. Todd says that at that moment he became committed to his weight loss “hook, line and sinker.”

The two worked out together for an hour three days a week, starting with simple squats and crunches and gradually adding in resistance bands and weights. Even after Derek left, Todd says he would work out another 20 to 30 minutes. On alternate days, Todd worked out on his own, following a 45-minute routine Derek created for him.

At the same time, Todd changed his eating habits. Making these changes was hard. “I traveled a lot in my job and I never ate breakfast,” Todd says. “By lunchtime, I’d be starving, so I’d really pound that all-you-can-eat buffet. If I was home, I’d have a bag of Cheetos before dinner, fall asleep watching TV and wake up at 10:30 for a glass of whole milk and chocolate chip cookies.”

It was also while traveling that Todd observed the habits of his co-workers and bosses and felt the stirrings of a desire to help himself.

“My bosses and I would plan to meet up at breakfast, and they’d get up early to work out. Meanwhile, I’m just wanting to sleep in,” Todd recalls. “But sometimes I’d go try out the treadmill—when no one was there—but after five minutes, I’d be thinking, ‘Forget this!’”

These habits and half-hearted attempts had their predictable effect. Todd gradually found maneuvering through life more difficult. Climbing two or three flights of stairs to meet with a client, Todd says he would have to walk around in the hallway for a few minutes so he wasn’t huffing and puffing when the client answered the door.

But now, Todd buckled down and gave it his all. Incredibly, in just a little over 10 months, Todd battled his weight down to 172 pounds—a loss of 105 pounds.

Today, at age 38 and maintaining at 175 pounds, Todd considers himself fortunate. He’s pleased that his life insurance carrier no longer considers him a high risk but has moved him into the “extremely preferred” category. But more importantly, he has a new outlook on the future.

“I want to be here to play with my son, and my son’s children. Derek and I would talk about family and he’d always say, ‘Do you know what a tremendous gift you’re giving to your wife and son? You’re going to be around for them,’” Todd says. “Derek more than gave me back my life. He gave me a new life.”

My top 10 tips

Over the last few years, as I've lost weight, and talked with others who have lost weight, I've heard some common themes and familiar phrases. I'll call these my Top 10 Weight Control Tips. Catchy, huh? Maybe not, but listen in on this advice from those who have succeeded.

1. When your moment of reckoning comes, don’t shrink from it.

The question that fascinates me most is, “Why did you do it?” Most people, although not all, can point to a single moment in time that forces them to face their dilemma. This moment is sometimes referred to as a “triggering event.” I had my own, the horrible photo of me walking my child to kindergarten.

2. Remove the word “diet” from your vocabulary.

“In this country, when we think of diet, we think it’s something we do for 16 days, and then we can go back to the way we were living,” says Dr. James O. Hill, co-founder of the National Weight Control Registry. The fact is that permanent weight loss rarely results from a short-term fix.

3. Make weight control, not weight loss, your goal.

Once you’ve taken the emphasis off short-term fixes, it’s time to take the long view. Maintenance of a healthy weight should become a top priority for life.

4. Resolve to look to the future.

Many people exhaust themselves losing and regaining weight on one plan after another. You may have failed a few times, too. But whatever you’ve tried in the past, and for whatever reason it has failed, put it out of your mind. “Don’t let the past dictate your future,” says Eric McLaughlin, a personal trainer at Jim White Fitness in Virginia Beach.

5. Gear up to take on society, not just yourself.

To succeed, you have to take responsibility for your own health. Yet it’s too simplistic to lay the blame for overweight solely on the individual. Our entire society is set up to encourage a life of sloth and overindulgence. There's a fast food joint on every corner, and it's so easy just to pull in. Especially if you've been "dieting" by skipping meals. And why on earth would you walk anywhere?

6. Listen to your body and the voices in your head.

Listening to voices in your head is generally frowned upon in polite society. But actually your inner voices have some very valid things to say. For example, Nancy Clark, a Boston-area sports nutrition specialist, advises people to consider one simple question before they pick up something to eat. “Ask yourself, ‘Does my body need this fuel to sustain itself?’” she suggests.

7. Banish your dread of exercise.

Of the 7,000 people who have logged their weight loss onto the National Weight Control Registry, the overwhelming majority report adopting a lifelong habit of exercise. Only 9 percent of people said they had lost weight and maintained their loss without exercise, “You might be able to do it, but the odds are against you,” cautions co-founder Dr. Hill.

8. But don’t count on exercise alone to lose weight.

It sounds contradictory, I know. But don’t throw up your barbells yet. “Exercise alone will not cause you to lose weight,” confirms dietitian Nancy Clark. “You have to create a calorie deficit.” Simply put, you create a calorie deficit when you expend more calories than you take in.

9. Realize that eventually new habits take hold.

Early in my blog, I mentioned a study showing that sticking with a diet--any diet--is a better predictor of weight loss than the method used to achieve it. How long it takes for new habits to become second nature varies. But as habits do become established, people often find that eventually, even when the will wavers, the brain balks.

10. Help someone else along.

Part of the allure of a twelve-step program is to help someone else in the same way you’ve been helped. “Having had a spiritual awakening as the result of these steps, we tried to carry this message to others, and to practice these principles in all our affairs,” the Twelfth Step reads. And many successful weight loss seekers live that truth.

“When I went to my first Overeaters Anonymous meeting, people greeted me and everyone said, ‘Please come back,’” remembers Atiya M., who lost 60 pounds. “And I thought ‘Oh, I’ll be back.’ I just knew.” Today, Atiya is both sponsored, and a sponsor to others.

Friends helping friends, parents helping children, spouses helping each other. It's a boost not only for others, but for you, too.

Daniel Greenlees: His ship came in

From the time he was 12, Daniel Greenlees’s family lived on a 65-foot sailboat. In November 2006, the boat was damaged in a storm and the family was forced to dock in Norfolk, Va.

The family rented an apartment in nearby Virginia Beach while they waited out the repairs. One day, Daniel took off his shirt, and his stepfather looked at him in alarm—ugly stretch marks sprawled across the boy’s chest. “We’ve got to do something about that,” he told Daniel. At 5-foot, 7 inches, Daniel weighed 236 pounds.

Daniel had always struggled with his weight. As a home-schooled teen, he would sit at the computer 14 or 15 hours a day, studying, eating, surfing and playing games. Not attending a traditional school and moving every few years, he had little contact with others. He didn’t mind that so much, though. When he was younger and attended public schools, he often found his interactions with other children painful.

“I had no trouble at a small school I attended, where no one picked on me,” Daniel says. “But at one large school, kids were not nice to me at all. They acted like a mob.”

A few times, Daniel and his mom tried to do something about the extra pounds. But good intentions can backfire.

“One time, my mom decided we were going to eat healthier food,” he says. “But instead of just buying some good things, that night for dinner she made her own pasta from scratch… from eggplant! It was awful.”

In Norfolk, the family’s apartment was just steps away from Jim White Fitness Studios. Daniel and his mother went over to check it out. He liked what he saw, and he knew it was time to act. “I knew this was the best opportunity I’d ever have to lose weight, and so I took it,” Daniel says.

Jim paired Daniel with personal trainer Eric McGlaughlin. The first thing he had the family do was clean out their pantry and refrigerator. “We threw out pancakes, waffles, toaster strudels, Hot Pockets, Poptarts, a lot of different things,” Daniel says. He and his mom went shopping for fruits, vegetables, lean meats and other healthy foods and began cooking low-fat, low-calorie meals.

Daniel worked two days a week with Eric and three days by himself, each time for 45 minutes to an hour and a half, splitting his time between cardio workouts and weight training. Although he was self-motivated, he credits Eric with much of his success. “I worked out as hard as I could, and Eric wouldn’t let me slack off,” Daniel says. “He could tell when I was getting bored, and he’d change things around to keep me motivated.”

Now 70 pounds lighter, Daniel loves being outdoors and he participates in sports. He says with wonder, but a little shyly, that girls are interested in him. He’s still amazed at how much he’s changed, when not so long ago his future looked hopeless.

“I used to see people jogging or playing games outdoors and I’d think, ‘Why do people want to do that?’” he remembers. “I was always tired before and I’d think to myself, ‘Why bother?’”

Today, Daniel has joined the Army, where fitness is a must, and he is stationed overseas.

“It’s nice fitting into decent clothes now. I’m able to get places—I can run up stairs—instead of moving at a waddling pace,” he says. “I can’t sit still all the time, like I used to. There are people out there I want to meet.”

And, judging from his newly found optimism for life, I bet those people want to meet Daniel, too.