Over 1/3 of Americans are obese. This presentation explains how you can lose weight. Low-tech, sensible, and incredibly powerful. Get started with this refreshing solution today!

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2. The Problem
33% of Americans were obese in 2010.
Obesity is a disease.
We face pandemic.

3. Isn’t it ironic?
We have more treatments for obesity than any other
disease, yet the problem is growing with no signs of
slowing down.
The boom of popular diets in the last 30 years has
accompanied the steady rise in obesity.

4. The Smoking Gun
Politicians and doctors point to your behavior as the smoking gun.
(They say) Behavior causes:
Overweight
Obesity
Cardiovascular disease
Coronary heart disease
Hypertension
Smoking-related deaths

5. Behavioral causes of
preventable illness
The Five Nasties (Not a rap group)
Overeating
Smoking
Alcohol
Lack of Exercise
Stress

6. Three legged stool
Dr. Herbert Benson is President of Mind/Body Research
Institute and professor at Harvard Medical.
He sees health as a 3 legged stool.
Leg #1: Surgery and Procedures (Your doctor)
Leg #2: Pharmaceuticals (Your doctor)
Leg #3: Self-Care (NOT your doctor)

7. Leg 1: Surgeries
Repeat Surgeries
Angioplasty within months or weeks
Heart Surgery within months or years

8. $urgery
$16,000 to $100,000 per surgery for heart disease
600,000 of these surgeries per year
$30 Billion per year

9. Patient Experience
Traumatic, invasive, uncomfortable, frightening
“I almost died”

10. Surgery is…
Not the best route.
Treatments repeated
“Causes” of diseases not addressed

11. Procedures
80% of Harvard med students
Want more training on behavior and counseling
Managed Care… not much facetime

12. Leg 1 (cont’d): Procedures
Under managed care constraints, doctors have just
enough time to diagnose and prescribe treatment

13. Who gives better advice?
$300/ hour life coach with 6 months training and a G.E.D., who
listens to you for an hour?
$300 for 6 visits to a Medical Doctor with 7 years post-
baccalaureate experience who sees your chart and talks to you for
5 minutes?
More American dollars spent on Alternative medicine (whether
bogus or evidence-based) than Traditional medicine.

14. Leg 2: Pharmaceuticals
Doctors do not have time or training to help patients
change behavior
They cannot address causes of diseases. They do
not work with behavior, or what causes behavior.

15. Leg 2: Pharmaceuticals
Doctors believe it is easiest for patient to take a pill
Statin or Die – Less than 50% continue to take the
life saving once-a-day take pill after 1 year

16. “Change the Paradigm”
As a society, we are not preventing preventable illness.
Businesses: marketing “remedies” that don’t work. Cost money,
time, energy to use.
Doctors: Rely on reactive strategies. Don’t have time/training to be
proactive.
Public Policy: Rely on statistics for average person. Does not help
individuals change behavior. (Skinner 1953)

17. Solutions
People want emotional connection with physician
Seeking alternative treatments
More TIME with physicians/healers
Help with behavioral “causes”
$300/hour to the life coach
$3000/weekend to the guru’s retreat center for a colon
cleanse, special foods, and feel-good meditation

18. New paradigm
3 legged stool
1 Surgeries and procedures
2 Pharmaceuticals
3 “Self Care”
(Self care has been used by Dr. Benson and Dr. Dean Ornish for 35 years.
People can reverse coronary heart disease. They would have died within months.
5 years later, they lead retreat groups up the mountains for hiking. That’s
amazing.)

19. What is self-care?
Health routines “cause” diseases that prompt doctor visits
Diet
Exercise
Stress Management
Support/connection with others
Belief in anything that promotes health
The more of these you do, the better results you get. There’s no limit to
how awesome your body can look and feel.

20. 1/5: Diet
Diet comparison studies
Which is best diet? (choose on next slide)

21. Diets
Atkins
South Beach
SugarBusters!
Harvard Daily Food Plate
USDA 2005 Food Pyramid
Ornish
American Heart Association
Zone
Weight Watchers
Which one was the MOST successful?

22. ALL were winners
All the popular diets worked
Short term
95% of Americans who lose 40+ pounds gain it back
within 5 years
I lost 92 pounds in 2008 to 2009 using this method. I
wanted to return to 155 pounds as “equilibrium” and it’s
been easy.

23. And all the diets failed
None for long term

24. What does this mean?
Diet does not matter!
Eat what you want
Net CHANGE: More calories out than in = losing weight
Less calories out than in = gaining weight

25. Diets
Macronutrients
Protein
Carbohydrates
Fat
Does it matter if you eat low/high carb, low/high fat,
balanced diet, etc.?

26. Diets
No.
JAMA 2009 February 16

27. Diets
NEJM 2 year study (JAMA 2009)
Biggest long-term diet comparison of its kind
Diet Comparisons
4 diets for different macronutrient ratios: low/high carb, high/low fat,
balanced.
4 groups: 847 people
Counseling optional
2 year study
Which one was best?

28. Diet
Six Months:
All groups averaged 6 KG lost
24 months:
Total weight loss at 4 KG, all groups

29. Double Rainbow
What does it mean?
All diets worked
6 month relapse curve
All groups gained weight back, starting at 6 month mark
Did not matter which ratio of fats, protein, carbs

30. 6 months?
“Nothing seems to stop the 6 month relapse curve”
(Dr. Billings on Ornish Program)
Dieters stop losing and start gaining at 6 month mark
Can overcome with “commitment to program”

31. How to beat 6 month relapse
More commitment to your 5 self-care programs is the
only solution to the 6 month relapse.
In 2009 NEJM study, some individuals had great
results
– If every group had the same results, why did some
individuals lose so much weight?

32. Diet Success
“The Biggest Losers” attended the most counseling
sessions
Offered for free, optional
Personal connection and commitment to lifestyle
change

33. Diet
It matters HOW you eat, not what you eat.
More calories used than consumed… weight loss
More calories consumed than used… weight gain
Calorie=energy

34. Calorie Intake
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35. Pounds of Food
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36. Grams of Protein per Day
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37. Grams of Fat per Day
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38. My Program
My program lets you pick any diet you want
Choose the foods you like best
Match the culture of your household/family/friends
Why “go vegan” if your family eats meat and potatoes everyday?
ENJOY your food
I have a detailed questionnaire to know if the diet works or
not (in my book)

39. All Five Self Care
Diet
Exercise
Stress Management
Social support
Belief in anything that promotes health

40. Exercise
If every gym member showed up at once, the gym
would have a long line out the door.
They know you don’t go after six months. Annual
memberships are freebies for vast majority of
customers

41. Exercise
For obesity: Ornish Program requires 1 hour walking per day
US Dept. of Health
Weekly recommendations
EVERY adult: 150 minutes mild/moderate intensity
OR 75 minutes high intensity
Healthier: 300+ or 150+
The more you exercise, the better results you get. No limit.

42. My Program
Exercise X minutes per week, depending on your specific
goals
“Design your own” exercise
ENJOY your exercise.
Guilt yourself for not doing it --- be accountable.
(Examples: Keep a chart with your weekly goals; have a
rule that you pay a despised neighbor $50 every week
you fall short of goal)

43. Stress Management
2 schools of thought
A: Ornish Program
1/hour per day (I think it’s impractical and the research shows that
people stop doing it after 3 months because it’s too much time
commitment)
B: Relaxation Response
10 minutes a day, 2 or more times a day. (More is always better,
but this is easy. Simple. Can just be a repeated word, prayer,
sound, thought)

44. Stress Management
Ornish Program
Hatha Yoga
Deep breathing/stretching
Guided Visualization
Meditation
Audio recording at home or group instructor
1 hour/day
Studies: Most people fall short of time req.

45. Stress Management
Relaxation Response
10-20 minutes, 1-2 times per day
Opposite effects of “Fight or Flight”
●
Oxygen consumption, metabolism, heart rate, blood pressure,
adrenaline
Up with Fight or flight response
Down with relaxation response

46. Relaxation Response
Transcendental meditation
– Repeat one word/phrase, block everything else out
95% Americans believe in God. It’s compatible with any form of
prayer.
Rosary, Pre-Davening rituals
Compatible with atheism: just repeat word with a positive
meaning to you. Block everything else out.

47. My Program
Choose any Relaxation approach you like. The more you do, the better.
ENJOY your relaxation
I put a list in my book, explaining how to do these activities. If you want
more info, ask and I’ll send it to you.

48. Group Support
Heart surgery –UT study
“Do you draw strength from faith?” (In anything)
“Do you have a group where you attend weekly?” (From Church to
the bowling league)
Yes to both: 7 times less likely to die within 6 months of surgery
Yes to one: 3.5 times less likely
No to both: 21% chance of death within 6 months of surgery

49. My program
“Share” your experience as a human. Join ANY group
Socialize via Facebook, Twitter, YouTube, etc. by posting your
success in lifestyle change program
Group therapy or a quilting guild. Your call.
For me, it’s kung fu.
ENJOY sharing your life
No maximum. The more you do, the better you’ll feel.

50. Believe
Japan study on poison ivy.
People had a rash from poison ivy in the past. Their minds remembered
illness and remembered wellness (when they were not ill from poison ivy).
Doctors blindfolded patients. Said, “Here’s the poison…” and brushed one
arm without poison.
Then, they said, “This one’s not poison. No effects…” and brushed other
arm with poison.

51. Placebo?
The people got a rash on the arm they thought had touched
poison ivy. And no rash on the arm they thought touched a
regular branch.
They were wrong!!! But the mind cannot tell the difference.
Placebo effect or “Remembered Wellness?”
Japan study example.

52. Chest Pains
70 to 90% symptoms gone with bogus treatments…
but Doctors BELIEVED
Dr. Benson: Cobra venom, Vitamin E, “bizarre internal
mammary surgeries” were used by mainstream
Western doctors for decades to treat chest pains

53. Don’t stop… believing…
– After decades of 70 to 90% effectiveness, studies proved
treatments were NOT THERAPEUTIC
– When doctors knew it did not work… gave treatments
sometimes anyway
– Now, efficacy between 0 to 30%.
– Only difference? Doctors did not believe it worked.

54. Conclusions
Belief heals when
You believe in this treatment/person
Your healer believes in treatment
You and healer believe in treatment

55. Takeaway
If your doctor DOES NOT think you can change
habits to be healthy… it works against you
Find doctor and physician where trust and belief is
mutual

56. My program
Everyday, affirm belief that YOU WILL REACH YOUR GOALS
Record your progress to see your success
By following this program, you build belief
ENJOY your belief
No limit to how much you do this throughout the day. More is better.
Any is better than none.

57. Building Belief
Taking data on yourself builds belief
Shows you “real” measurement of how often you do
things
Real improvement
Increases belief that you are on path to success

58. Summary - Diet
Use a google search to find BMR calculator.
Search “Daily Calorie Needs” online
Figure out how many calories you need to eat
Stick to the plan: eat whichever popular diet you choose,
within calorie limit
Set GOAL for weight loss. If you reduce 500 calories per day,
you need 70 days to lose 10 pounds, for example.

59. Summary - Diet
This is a LIFESTYLE program. These are LONG-TERM
changes… you better enjoy how you eat because that’s
your plan for life.
Make your diet flexible and tasty
Affordable for you
Right blend of cooking/prepared or restaurants
ENJOY your food
We have tastebuds for a reason!

60. Summary - Exercise
Muscle mass increases BMR
If obese, try walking 1 hour per day 3 days or more per week
Otherwise, minimum requirement
150/75 US Dept. of Health
300+/150+
Choose activities you ENJOY

61. Summary - Relaxation
Choose an activity that fits
Schedule
Lifestyle
Belief system
Budget
Do it EVERY DAY to interrupt the low-level “fight or flight” we
accumulate from driving, working, movies, phones, etc.
ENJOY your relaxation

62. Summary - Share
Share intimacy with other people
Choose one or more:
Group support
Weekly meet-up
Family time
Meeting with friends
Being with like-minded people (seminars/workshops like these)
Psychologist (if time/cost resources)
Social networking via computer technology
ENJOY being with others

63. Summary - Belief
Affirm any belief that promotes health
Belief is like a plant. Nurture the seed. Let it grow.
Look at workbook and data sheet every day
Believe in YOURSELF
YOU CAN CHANGE FOR GOOD
ENJOY your belief

64. Next
Next presentations
Diet Comparisons: A deeper look at quantity and quality of
food
Surefire way to beat the 6 month Relapse
Time management: How anyone can create time for
wellness
Success stories from people who have lost major weight

65. Consistency!
Do these 5 self-care routines in your life for amazing health. The more you
do, the better. The less you do, the less results you will get.
I am a behavior analyst. My training is on how to get people to stick to their
routines. When I spent 18 months writing a book about it, the focus was on a
system that would be easy for anyone to use.
It’s easy, takes almost no time at all, it’s effective, and free. Save money,
time, and energy. Take good care of your body.

66. References 1
Benson, Herbert. (1976). The relaxation response. New York: Harpertorch.
Skinner, B.F. (1953). Science and human behavior. New York: MacMillan.
Ornish, D., et al. Intensive lifestyle changes for reversal of coronary heart disease.
JAMA, December 16, 1998: 280; 23.
Gardner, C., et al. Comparison of the atkins, zone, ornish, and LEARN diets for change
in weight and related risk factors among overweight premenopausal women. The a to z
weight loss study: A randomized trial. JAMA, March 7, 2007: 297; 9.
Chahoud, G., Wady Aude, Y., Mehta, J. Dietary recommendations in the prevention and
treatment of coronary heart disease: Do we have the ideal diet yet? Am J Cardiol 2007;
94: 1260-7. ank, J.,

67. References 2
Frank, J. (1991). Persuasion and healing: A comparative study of psychotherapy. Maryland: Johns Hopkins.
Yunsheng, M. et al. A dietary quality comparison of popular weight-loss plans (Author manuscript). J Am Diet Assoc.
PMC. 2008; October 1.
Ornish, D. Statins and the soul of medicine. Am J Cardiol. 2002: 89; 1286-90.
Special hearing, U.S. senate subcommittee of the committee on appropriations , 105th congress. (1999) Senate hearing
105-875 on mind/body medicine. Washington DC:U.S. government printing office 54-619.
Sacks, F., et al. Comparison of weight-loss diets with different compositions of fat, protein and carbohydrates. N Engl J
Med 2009;360:859-73.
Food and agriculture organization of the united nations. Seen January 2012. http://www.fao.org/economic/ess/ess-
publications/ess-yearbook/ess- yearbook2010/yearbook2010-consumption/en/
Cooper, J., Heron, T., Heward, W. (2007) Applied behavior analysis (2nd ed.). New Jersey: Pearson.