One tool that has helped me immensely is MyFitnessPal (www.myfitnesspal.com), which I will discuss in another post.
The most helpful intervention I've ever had, though, is a Biggest Loser Group started by one of my high school friends, Dan Stewart.
Our group, Dan's Friends are Losers, is a Facebook group started by Dan, and has been incredibly successful in creating a positive atmosphere that has kept us accountable.
This is a picture of Dan and I from April. It's a bit cloudy- we took it right after Dan and I did two hours of mixed martial arts training at his gym in New Jersey. Dan was training for his first MMA competition (which he won! I think by a 1st round Kimura), and I visited his gym on my cross-country drive moving to the Pacific Northwest.
Dan has many great attributes a coach and motivator, and these are things I try to bring into my medical practice when I coach and motivate patients, the most important being positive energy and focusing on what I can do to help patients get better.
One thing that I've learned is that people can be in one of two modes, and you can't be in both simultaneously:
Mode 1: "What can I do to improve and get better" mode
Mode 2: "How do I make excuses for why I can't get better" mode
Dan is great at making sure we stay in Mode 1, keep our eyes on the prize, and focus on continuously improving. Dan asks no less from me, and I owe it to my patients to try and be a positive motivator like Dan.
This is Kate. She was my "summer buddy" - I life guarded at the pool in her home town of Roosevelt, NJ back in 1989, and she taught me everything I know about 1970s rock music, and kept me in good spirits while I hung out at the pool. Kate is one of those great friends you lose track with over time, and we've reconnected through our Loser's group.
Kate's lost an enormous amount of weight - I think it's well over 100 bs, and is again a source of positive inspiration. Whenever I think of Kate, she reminds how important weight loss really needs to be through a lifestyle change, and not just a periodic deprivation.
Scott and I went to high school together, but did not know each other then. Scott's a great example of how you can make friends through the support group. He won one of the rounds, and has managed to keep losing weight even after he "won."
More importantly, through our Loser group, I've developed a friendship with Scott. I find him a thoughtful, philosophical colleague who constantly broadens the way I think about things.
This is Mike and I. Mike and I first met as 9 year olds playing soccer, and what I've realized from getting to know Mike again while we are middle-aged guys in our early 40s is that you don't really know people when you are 9 years old. Before Mike and I became friends again as adults, the most I could tell you about Mike was that he had a great cross pass for a 9 year old. It's been enjoyable getting to know Mike the adult.
Ok, enough reminiscing. What are some of the best tactics for weight loss I've learned a Loser?
Some tactical tips:
1. Go to bed early. Sleep is necessary for proper healing. Also, it's really hard to eat when you are asleep
2. Don't eat after dinner. Most of my weight gain happens from night eating
3. Keep yourself accountable
4. Buy cheap jeans at Costco. One of my favorite tricks is to buy a pair of jeans one size too small from Costco, and wear those when walking the dog in the morning. Powerful incentive to stay on task
5. Keep tempting foods out of your sight-line. Whenever people bring in "gifts" of chocolate or pastry, I immediately give it to my medical assistant to hide from me. Even if I don't eat it, I think about it all day and then make bad food decisions.
6. Create opportunities for incidental exercise. I have a Jungle Gym XT and Pull up bar set up both at the office and at home, which allows me to bang out a few quick reps .... BAM!- just did 5 pull ups before writing point #7
7. Focus on the positive. I constantly repeat the mantra of "I want to be the best possible version of myself everyday" to remind myself of my goals
8. Focus on being better, not perfect. Better is obtainable, perfect isn't
9. Focus on what I can do, not on what I can't do
10. Express gratitude to the people in my life who have helped me get where I am today. That starts with my girlfriend and my dog, extends to my partner Garrett and the rest of my practice, and most definitely includes my patients and my Loser group who inspire me every day
As Dan would say, "I'm a Loser, and that makes me a Winner!"
