Category Archives: Weight Loss

The ‘Fat Bomb’ Cometh

In the world Olympic event for obesity, apparently the US has been dethroned.

Turns out in the “Australia’s Future Fat Bomb” Report as splashed across The Age newspaper that Aussies have put in a gold medal winning performance. This report finds that 26% of Australians are obese (BMI >30 ie significantly overweight) just pipping the US at 25%.

And Aussies haven’t even got the same extent of Super-Super-Size me options yet.

Australia, we can do better!

Seriously, if we are to believe the “eat less, exercise more” mantra then this result is a fluke.

In terms of eating Australia seems to still be behind the US in oversized meals, take-away lifestyle, and the plethora of “diet” food alternatives to help us out.

And in exercise terms most of Australia has a much more favorable climate for participating in sport and getting out and being active than much of the US. Not much snow to keep most Australians stuck indoors for a winter.

I even understand that the levels of exercise activity and participation in sport in Australia have slightly increased over the past decade, so the trend is that Aussies should be getting thinner, shouldn’t they?

But no.

When 7 out of 10 middle-aged men, and 6 out of 10 middle aged women are overweight or worse (ie BMI >25) then epidemic is a reasonable word.

So what is really going on?

My suggestion is that the seemingly obvious idea of “eat less, exercise more” idea is actually deeply flawed.

The calories in, calories out model of human bodies is incorrect. We are not machines.

Just take the most obvious example – calories out with exercise.

How much weight do you lose by exercising?

What do gyms tell you? What do “health experts” make you believe? What are you hoping for when you start on an exercise program?

Forget theoretical calorie counting, what’s the reality?

Well fortunately this is an easy piece of scientific research, and the studies have been done many times and the collated results over many good quality studies show a consistent result…

You will lose, on average, 1 kilogram or about 2-3 pounds.

That’s all.

And that’s not per week or per month, that’s forever.

This comes from the most well-reputed body for summarizing medical research, and the studies are consistent all the way from 3 month programs out to a full year…
http://www.cochrane.org/reviews/en/ab003817.html

But there is a slight ray of hope.

If you increase to really vigorous exercise you can make it 1.5 kilograms or almost 4 pounds of weight loss. Yeah, go kill yourself for that extra pound!

Exercise is great for improving fitness, living longer, toning up and improving mood, but it’s yet another disappointment for most people in trying to lose weight.

Once gyms face up to this fact, they will stop having the reputation of churn and burn, and will start realistically informing people of what results to expect. The first gym that seriously does this will remove much of the “buyer’s remorse” in gym memberships, and also build a lasting trust with their clients. It’s a slower dollar, but more repeat business.

That’s just the “calories out” side of the equation.

I have been taking the last couple of months to do free public talks about the “Myths and Facts of Weight Loss”.

Exercise for weight loss is one of the most pervasive myths around, and yet it is one of the easiest to answer in the literature.

If you are current taking advice about your weight, does your health expert know these facts about exercise?

Most either overstate the weight loss you can expect, or they give vague and “it depends” answers. The results however are clear. The “exercise myth” is my test for whether someone is advising based on the research, or based on beliefs.

If you want to know what to do instead of exercise and “eating less”, then follow the 4 habits/rules from this book I reviewed.

If you are in Australia, I can send you a book direct rather than from Amazon in the US. Just email or phone me.

If you are even closer to home for me in Adelaide, and want to be notified of future public talks, events and more, then you can enter your details here…

http://www.drmartinrussell.com/adelaide/

Either way, you’ll be hearing more about this.

-Dr Martin Russell

Weight Loss Self Help

This entire blog is about self help. Weight loss is a key self help area where people often try, and about 80-95% of the time they fail.

But THEY don’t fail. In my opinion the METHODS they are using for weight loss are the failure. They don’t help for most people!

In typing this I am literally at a loss for words to express how vital this video’s message is below.

The entire western world needs to heed this weight loss call, from individuals, to health practitioners and to people in positions of wider influence. If you believe in self help then there is no more vital place to begin than by discovering what Paul McKenna is talking about.

In this promo video the important part is the specific 4 step approach to weight loss. See for yourself…

I reviewed McKenna’s book of this material on Amazon here.

-Dr Martin Russell

“I Can Make You Thin” by Paul McKenna – A Review

This is the first full book review I have ever done on this blog. I am delighted that it is a review for this book, because “I Can Make You Thin” makes an historic contribution to weight loss and being naturally thin, and also to the entire field of self-help.

“I Can Make You Thin” - Paul McKennaFor almost 2 years now I have been handing this “I Can Make You Thin” book and ‘mind-reprogramming’ CD to every patient who comes to me to lose weight, or who is caught up in the mentality of diets, scales, cravings, or overeating.

At the risk of making this book seem overly simple, here are Paul McKenna’s 4 golden rules…
1. When you are hungry, eat.
2. Eat what you want (not what you think you “should”.)
3. Eat consciously and enjoy every mouthful.
4. When you are full stop.

I’ve seen other reviews that dismiss the 4 rules as just obvious common sense. I’m not sure what common sense they really mean since the rules conflict with the majority of weight loss approaches around. Rule 2 in particular certainly disagrees with the ‘common sense’ that I was taught as a medical doctor.

Even if the rules are common sense, McKenna needs to be given great credit for showing people HOW to live these habits. Hopefully you are buying this for the results, not just to have a fun read and a relaxing, new-wavy listen.

Yes, the title of “I Can Make You Thin”, the pose McKenna has on the front, and the text on the back are bit over the top, but the inside is less so. The book is refreshingly thin :), jargon-free, and entertaining.

McKenna’s style also incorporates techniques such as tapping (TFT), hypnosis and NLP . Hypnosis is what first made Paul famous, and I’ve seen NLP Practitioners review this and say they knew all of these tricks before. In NLP terms Paul is saying that the Golden Rules are the “model” for being “naturally thin”. Just knowing all the techniques won’t help if you have the wrong model.

Importantly, you don’t need any of these techniques to apply the 4 golden rules and lose weight.

Most people can go the book & CD, discover the Aha moments, and get started on transforming their relationship with food and their weight straight away.

There might be a group of people that could eat according to the 4 rules and not be thin, but I agree with what Paul says. For myself, I’m yet to meet such a person.

I have counseled people who thought it didn’t work for them, but it turned out they hadn’t gotten the rules into their behavior, so here are some extra pointers…

  • Just listening to the CD over and over doesn’t seem to be enough. The book plays a big part too. Expect to re-read the book at least once. You can succeed without the CD, so if it doesn’t suit you, no sweat.
  • Don’t add more rules. Extra rules almost always conflict with the four golden rules. Must eat breakfast? No. Just eat when you are hungry. Have to eat only fresh food? Check you really want to eat it, and whether you might want to eat anything else a bit more. Etc, etc.
  • Having trouble visualizing? Just act ‘as if’ you are visualizing, or on the CD just leave it to Paul.
  • Don’t make exercise the focus. Improved fitness will improve your chances of living longer, but unfortunately the best research evidence is that exercise doesn’t help much in losing weight. Keep to the four rules, which are all about food and getting back in control.
  • If you have a question or a difficulty, the answer is somewhere in the book. The information truly is comprehensive (unlike watching YouTube videos or reading this review.) Indeed this updated version covered the two or three remaining gaps I had found before, including the extra chapter which covers self-sabotage.

In summary, McKenna is not the only person to propose this way of eating, but his is the most accessible version I know about. His is also the most likely to reach out from the page and permanently change your thinking and your behavior, and thereby your weight.

You can buy his measly book just to prove Paul wrong 🙂

——————————–

So that is my review of “I Can Make You Thin” by Paul McKenna.

Here’s what I would like you to do.

—> Do you think this review is helpful?

– Please go to the copy of this I have put up at Amazon, find the bottom of the review where it says “Was this review helpful to you?”, and click YES.

Rate this review on Amazon here.

—> Want to buy this book?

– It’s finally available on Amazon.com here!

– If you’re in Australia I have copies of this book for Aust$30 + $5 postage and handling (includes GST) or, as I mention in the review I supply them for free to people who come to see me.

You can phone my office on 08-8362 5500 for more details, or send $35 direct to PayPal@-you know the drill to take this bit out-DrMartinRussell.com with name, address and the name of the book.

Obesity, weight and food is an incredibly important self-help area. I cannot recommend Paul McKenna’s “I Can Make You Thin” strongly enough.

As with all self help, it’s now over to you.

-Dr Martin Russell

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