Lesson #4: Dr. Pickert’s Incredible New Diet Plan – Honesty Is the Best Policy

March 24th, 2015 → 11:17 pm @

Lesson #4: Dr. Pickert’s Incredible New Diet Plan –

Honesty Is the Best Policy

 

Review:

 

In the last tip, I discussed Step 1 of how to approach a better diet plan:

 

  • Set a reasonable goal. – If you want to lose 20 pounds in 20 days there is only one way to do that: Cut off your leg. (Please don’t)
  • 3500 is the magic number. – There is no mystical way to get rid of your stored energy (stored in fat) than to eat less or burn more. Simply speaking, for every 3500 calories you undereat (or burn through exercise) your daily maintenance level you will lose 1 pound.
  • 11 x Your Weight. – To figure your maintenance requirements, a rough guide is to multiply your weight by 11. (12 or 13 if you are quite/very active. Don’t fudge this!)
  • Too much deprivation leads to failure. – You should avoid eating less than 80% of your daily maintenance. So if you weigh, say, 250, your breakeven is roughly 2800 and you shouldn’t eat less than 80% of that or approximately 2200 calories.
  • Losing 1 pound per week . . .  FOR REAL! – By eating 2200 calories per day, in other words, saving 600 calories, the 250 pound person could anticipate enjoying a relatively easy 30 pound weight loss in 6 months.
  • Food Fascism Failure. – The Food Fascists try to control you with strict calorie limits that virtually guarantee your long-term failure. Their bullying must stop!

 

Today we will discuss

 

Step 2: Honesty is the Best Policy.

 

I have discussed weight loss with many hundreds of people, most of whom are completely unrealistic about their obesity. Common explanations are: “I don’t eat that much and what I do eat is good for me.” Or “I just need to exercise some more, I hurt my back last week and I haven’t gotten to the gym.” Or “I have a slow metabolism.” Or “I just joined Weight Watchers and I’m going to lose a lot of weight soon.”

 

What all of these people have in common is a sad combination of misinformation and denial.

 

  • Fact: If you overweight you are almost certainly eating too many calories. Most people think they don’t eat a lot.
  • Fact: The vast majority of overweight people will never exercise enough to compensate for their excessive calorie intake and achieve and maintain a stable lower weight. (Despite the rare successes on the Biggest Loser) They think that walking a few times a week is sufficient for success.
  • Fact: You don’t need to sacrifice your portions too radically to achieve substantial weight loss success. Most people believe that in order to succeed they just have to stop eating bread and potatoes.
  • Fact: You don’t need a lot of willpower to succeed. They say that all they have to do is put their minds to it and they will lose weight.

 

Let’s explore these facts.

 

Fact: If you are overweight you are almost certainly eating too many calories.

 

As I have repeatedly described, your daily needs are virtually constant from day to day. Most people have had stable weights (within a few pounds or so) for long periods of time. Any variation in total calorie intake will produce weight gain or weight loss. Yet when presented with this, the average obese person will protest that they eat very well and certainly don’t overdo it. Their spouses may even agree with them. But the numbers do not lie. It is virtually certain that you are eating more calories than you realize.

 

Fact: The vast majority of overweight people will never exercise enough to compensate for their excessive calorie intake.

 

This is based on psychology and arithmetic. The average overweight person who spends 45 minutes on the treadmill will burn approximately 350 calories. Maybe a little more, but not a lot more. Sounds great, right? What could go wrong? Plenty! As you read this, think to yourself if you have ever done the following: After you had a good day with your diet and you exercised in the morning, have you ever said to yourself at dinner that night – “I was so good today that I can have more ___” (fill in the blank with whatever you like the most) I have NEVER interviewed an obese person who didn’t sheepishly admit to having done that. So, exercise is nice but be careful about feeling entitled to larger portions at dinner as a reward. It is guaranteed that if you do reward yourself you will eat far more extra than the 350 you burned.

Note: I often have people refer to the show “Biggest Loser.” Though what they accomplish is truly amazing, keep in mind that they represent a very, very small segment of the population. The vast majority of us could never duplicate what they do.

 

Fact: You don’t need to sacrifice your portions too radically to achieve substantial weight loss success.

 

So many dieters tell me that they do best when they cut out _ _ _ _ from their diet. Usually bread and potatoes. That is simply not a reasonable plan. That is self-imposed food fascism. Any time you completely deprive yourself of something, you are destined to fail. Why? Because it is not something you can do forever. You need a new plan that will last years, not weeks or even months. You should formulate a plan that allows you to eat everything you are used to eating, just a little bit less and a little bit smarter. If you do it that way you won’t need a lot of willpower, just a more informed approach to food choices, your food choices.

 

 

Next: Step 3 – Making Better Choices

 

 

 


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