You cannot repair a leaky boat if you cannot find the leak. If you are not losing weight it means you are eating too much of something – no ifs, no buts. You need to find out exactly what it is and when you are in danger of eating it. Then we need  to manage it. Maybe you will decide you would rather eat it than lose weight. But to have ‘fully informed consent’ to bring on your early death by choice you need to know exactly what the benefit is versus this cost.

Therefore, if you are serious about losing weight you must start by doing your own Eating Awareness Diary (EAD). And you need to repeat doing your EAD until you know exactly where the leak is. There is a sample page at the back of this book. Photocopy this and enlarge it by doubling it to A4 size. If you are handy on a computer then many of my clients find it just as quick to set up a table and type in the headings. In filling it out you must put in every single item of food or drink thatgoes in your mouth over a  five day period including a weekend.

Do not try to change your behavior for your first EAD, just eat as you would normally. Over the same period measure your energy expenditure with a pedometer as discussed in the chapter on  exercise.Now you understand mindfulness, note how much you savored your meal. (Again, this will increase as you  observe it, by definition.)So be aware of our tendency to lie to ourselves and to those around us by forgetting. Lying to  ourselves is an important sign that we must learn to recognize because it is the giveaway sign of self-sabotage – which we  now need to look at in more detail.

List the foods you eat so that later you can check their GLs against the table. Once you have completed the EAD, sit  down and go through it with a highlighter pen. Highlight everything that is either high in fat orhas a GL over 10 that was  eaten for afternoon tea or later. Note everything with high fat or a GL of more than 20 that was eaten at lunch. Don’t worry too much about what you eat for morning tea or breakfast.

As you know, this is the time to be eating your high sacrifice foods that will often have spectacularly disgusting GLs. If you are someone whogets fat on eating too   much high fat or rich carbohydrate foods before lunch, you will need more help than this book can give you. Contact a well qualified therapist. Analyzing your EAD will give you a clear idea of what you need to do differently – provided you did not lie to yourself.

How weird would that be – to lie to yourself, to try to look good to yourself – when nobody else is watching! That might sound silly but, can I tell you, we do it all the time. In fact, research shows that overweight people under-report what they are eating by as much as 39%.23 Not so surprisingly, what people mostly under-report are fat and carbohydrate rich snack foods. I know, because I did it too. Use your EAD to discover what’s happening. If you are gaining weight, or not losing it quickly enough, the answer will be there. This is the most important  investigation I can do in this situation. The sooner we write down what we eat the less chance we have of lying to ourselves. The main way we lie to ourselves is simply by ‘forgetting’.

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There are benefits of exercise in terms of psychological and physical functioning. Exercise is effective in treating mild to moderate levels of anxiety and depression. Exercise undoubtedly improves our cardiovascular fitness, our body  shape through muscle tone (an important issue for many people) and our stress management. In terms of weight, the main relationship between exercise and weight loss seems to be not with losing weight but keeping it off once we have lost it. Is this about burning off calories?

If this was the case wouldn’t it make a difference when we are trying to lose  weight? No, when you look at the research, all that it says is that those who continue to exercise are more likely to keep their weight off. People sometimes confuse ‘causality’ with ‘association’. Just because people who exercise regularly keep their weight off does not mean that exercising is the cause of them keeping their weight off. Exercise and keeping weight off may be associated through the fact that they are both caused by something else.

The majority of people who exercise regularly are not overweight. The gym that I was a part-owner of was dominated by those who did not need to visit a gym for weight loss. You could look around the gym and think, as many people do,‘Gee, if I come here I will look  like them’. This was our best advertising and you could see the entire gym from our sales counter! What most people  didn’t realize was that most of the lithe, well cut young figures looked like that before they joined our gym! Until relatively recently, Ferrari made only red cars – you could order any color you liked as long as it was red. Now this  does not mean that Ferraris go faster because they are red – but if you studied the color of some of the world’s fastest cars you would find that the color red appeared more frequently than expected.In the same way, the USA’s National Weight Control Registry  that studies people who have lost weight and kept it off, reveals that this population is more likely to exercise regularly.

The two most popular activities were walking and aerobic dance.  While this is suggestive, it does not necessarily mean that regular exercise is responsible for keeping the weight off. Most of the NWCR registrants exercise, on average, for an hour a day! At that level they can afford that extra 200 calories in a dessert or one of their high sacrifice foods and not gain weight. Certainly it is unusual that they exercise, on average for an hour a day.

Exercise and keeping weight off may be associated through the fact that they are both caused by something else. Exercising, especially to this level, for most people is harder than eating a balanced, healthy diet, at the very least it requires a significant amount of motivation. Because exercising regularly requires high-level motivation, people who wish to manage their weight and can maintain a regular exercise program will also apply this very same motivation to their food choices. Thus regular exercise could simply be a marker of a high level of motivation for both exercise and eating healthily. This is an alternative explanation for the association found between regular exercise and maintaining weight loss.

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Most people I work with grossly overestimate how much they burn off with exercise. But the story gets worse. Exercise can increase our appetite! Now this is no news flash. I think we all realize that in a normal world people who exert themselves physically ‘work up an appetite’. But now you can appreciate the complexity of the problem with exercise and weight loss. If we burn off less than we think we do when we exercise and then it makes us hungrier than we would  be otherwise, we have a problem. Recent research has looked at this process in detail. At the Florida International University they asked overweight women who were dieting to walk on a treadmill for an hour at 60% to 70% of their  maximum heart rate (very brisk walking) and then they measured how this affected their eating.

What the  researchers found was that after the women in the study,had been to the gym there was a significant increase in the amount of food they then ate over the rest of the day. They also found that dieting or not, they thought they ate less calories than they really did after exercising. In point of fact, they underestimated how many extra calories they were eating after exercise by 30%! (All of the women also completely underestimated how many calories they burnt off by doing nothing.

They guessed it was around half of what it really was.)As another point of reference, these women were eating, on average,165 more calories after they had burnt off only 105 calories in the gym i.e. 60 calories more than they had burnt off. This research demonstrates that when we diet, our minds look for every opportunity to trick us to over-eat – to sabotage our weight-loss plans.management, than most people can muster in their too busy lives. As you would have gathered by now, if too much of that elusive concept of ‘self discipline’ is required then you might as well give up now.

I believe that even if exercise at this level brought about triple the amount of weight loss, only those who found it intrinsically rewarding would be able to maintain it for the long-term. Humans need a degree of immediacy in the overall reward to keep motivated and two kilograms a year is not going to cut it.The good news, however, about exercising for weight loss is that,compared to the exercise of fitness training or muscle strengthening, it is much less demanding and painful. Many people balk at the prospect of exercising for weight loss because it conjures up images of gasping for air and burning muscle pain. Fortunately, brisk walking, the most effective of the ‘formal’ exercises for weight loss, is relatively painless.

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Research shows that on average we are eating around 500 calories a day more than people did twenty years ago. This is about two and a half hours of walking13 that we would have to do, not four days a week, but every day of the week if we were to burn this excess intake off! This vastly exceeds most recommendations.

No wonder that two-thirds of the population is now overweight or obese! As we have seen, a simple guide is that with brisk walking we burn off an extra 200 calories per hour.We will eat 500 calories in a stick of garlic bread. For my money it’s easier to skip the garlic bread and spend the couple of hours reading a good book reclining on the lounge! A slice of apple pie or one and a half doughnuts equates to over an hour of brisk walking to burn them off.

If you start thinking of foods you eat in terms of the exercise required to burn them off, you come up with a rather different perspective on eating and exercising.It’s worth thinking about foods in terms of how much exercise we need to burn them off. Below I list foods that would equate to an hour’s exercise in the form of walking. Think about whether these foods are worth an hour’s walking to burn each one off:

• 375 ml chocolate milk drink
• large muffin
• 60 g chocolate bar
• 65 g packet of potato crisps
• medium serve of French fries
• three party pies
• ¾ of a Big Mac
• McDonald’s medium shake
Being naturally lazy, as I started to realize just what I had to do to burn off these foods, I started to find them much less appealing! Okay, so we have looked at the physiology, but what about the psychology of exercise?

Read my next post to know more

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The first thing we have to remember is that in adjusting our exercise we are playing with only around 30% of the energy our body burns off. This is because approximately 70% of the energy our body burns is dedicated just to running our body on a moment-by-moment basis. This is the energy required to run our ‘resting metabolic rate’ or RMR.

Let me first deal with the argument that exercise increases our RMR and so gives us weight loss benefits around the clock – not just when we exercise.While exercise does result in a continued elevation of RMR afterwards, that period only lasts for less than 40 minutes. At themaximum, this accounts for burning only a further 30 calories11 (125kilojoules).

If we were to follow our exercise with a drink these 30 calories would be cancelled out by just 100 ml of mid-strength beer, a third of a cup of cappuccino or only 70 ml of soft drink! What is often forgotten when looking at the calories burned by exercising, is the amount of calories that would have been burned anyway had we not been exercising.

As an estimate for a male adult who weighs 90 kilograms (198 pounds) this is at least 90 calories per hour. So of the 290 calories he would burn in an hour of risk walking he is only burning off an extra 200 calories.So you can see that because we apply 70% of our energy expenditure just to running our body, as we adjust our energy expenditure through physical activity, we are starting with what is a relatively minor factor in the weight-loss-energy-intake expenditure equation.The next consideration is – just how much exercise do we need to do to burn off excess calories? That i will answer in my next post.

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