Weight Loss for Food Lovers [3rd Revised edition] 0977516016, 9781435647664, 9780977516018

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What Health Professionals have to say about Dr Blair-West’s work “After reading Dr Blair-West’s ‘Tantalus’ article on Medscape, I ‘Googled’ his name. After going to the website, I knew I had to have the book so I ordered it from an Australian website and simply paid the international postage. It was well worth it! I thank Dr. Blair-West for his exceptional work. I’m a psychodynamically-oriented psychotherapist and have suffered with my weight all my life. This is the irst book that makes sense to me clinically. I’m so grateful to have found it. The connection he made to attachment theory is right on!” –

Libby Inman, LPC Greensboro, NC, USA

“I want to thank you for your book. I received it and then read it in one day! It was highly informative, reinforcing all of your workshop ideas and strategies. I have passed it on to my sister to read next. Thanks again.” –

Michelle Kleiner, Accredited Practising Dietitian, Sydney, Australia

“George is one of those rare individuals who is so interesting to listen to, he can hold an audience captive for long periods of time. He is passionate about his life, his work and his family – this energy radiates from him, spreading throughout the whole room. Add to this his wicked sense of humour and everyone leaves his workshops in good spirits taking with them much valuable, usable information.” – Rozz Nutting, Psychologist Brisbane, Australia

Fr e q u e n t l y As k e d Qu e s t i o n s n Q: What kind of diet is the Low Sacriice ‘Diet’, is it low in carbohydrates, low in fat …?

n A: The Low Sacriice ‘Diet’ (LSD) is not a ‘diet’ in the traditional sense as it does not prescribe certain foods or menus. It is a psychological approach designed to minimise self-sabotage. It is low in self-discipline and low in sacriices because otherwise it cannot be sustained for the long-term. Losing weight and keeping it off is what this book is all about. n Q: Can I still eat my favorite foods?

n A: A key element of the LSD is that not only are your favorite foods allowed, in fact, they are prescribed. I then teach you ‘Zen and the art of savoring’ strategies so you enjoy your favorite foods more! n Q: Do I have to exercise to lose weight?

n A: You may be surprised to read that research shows that while it has many beneits, exercise is not a signiicant factor in losing weight. Given the limited effort that people have, I get them to apply it to managing their energy intake. I prescribe ‘incidental activity’ to assist the process. n Q: Can I drink alcohol?

n A: Yes. I devote a chapter to looking at the complex relationship between alcohol and weight – complex because alcohol causes less direct weight gain than people expect, but can, indirectly, cause gain.

n Q: Do I have to avoid certain foods?

n A: No. It is important that no foods be forbidden.

n Q: Can my whole family adopt this new eating lifestyle?

n A: Absolutely. A problem with other diets is that you are often on your own. Moreover, I believe that a key responsibility for parents is giving our children healthy ‘obesity-prooing’ eating habits (see Chapter 15). n Q: Do I need to buy special supplements or vitamins? n A: No – not unless you want to make expensive urine.

Distributed in Australia by: Tower Books Distributed in New Zealand by: Addenda Printed in Australia by: Grifin Press, Adelaide Jacket design by: Rhett Nacson Published by: Alclare Pty Ltd 4b/80 Stamford Rd Indooroopilly Qld 4068 First published 2006 This revised and updated edition published 2008 Copyright © 2006 by George W Blair-West All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the written permission of the publisher, except where permitted by law.

National Library of Australia Cataloguing-in-Publication entry: Blair-West, George. Weight loss for food lovers: Understanding the psychology and sabotage of weight loss. Includes index. ISBN 0 9775160 0 8. 1. Weight loss - Psychological aspects. 2. Obesity Psychological aspects. I. Title. 613.25

T

o my wife Penny who, in her desire to avoid public attention, goes otherwise unrecognized. As a Psychologist, deeply committed to her craft, her breadth and depth of knowledge continues to astound me and is woven through these words. Your faith in me sustains me.

I am also deeply indebted to my clientele. As a medical student I was told they would be my greatest teachers. At the time I did not begin to appreciate the fullness of the gift coming my way.

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ad libitum dieting, 24 all-or-nothing effect, 162 anxiety & depression, 188 begin as you wish to continue, 4 carbohydrate, 35, 106 chocolate, 83, 117 Cognitive Behavior Theory, 112 comfort eating, 156 deprivation, 42 diabetes, 121 Emotional Intelligence, 114 energy cab rank, 34 energy density, 48 Energy Mismatch, 33 exercise, 85 exercise overcompensation eating, 91 failure fear, 144 false hope syndrome, 52 fast food, 135 fat, 35 fibre, 35 food choice, 116 forbidden foods, 47 French Paradox, 39 Freud, 112 Glycemic Index, 121 Glycemic Load, 124 Happiness, 193, 194 high sacrifice foods, 47, 64 impulse buying, 118 Incidental Activity, 96 last supper effect, 28 love, 134, 175 lunch, 40 MacDonald’s, 114

meal replacements, 136 medications, weight loss, 67 mindfulness, 165 mindfulness exercise, 77 Minnesota Experiment, 25 morning tea, 42 motivation, 8 motivational exercise, 54 National Weight Control Registry, 32, 94 pedometer, 96 Pleasure Paradox, 189 portion size, 76 problems are normal, 152 protein, 35, 48 Psychodynamic Theory, 113 psychotherapist, 5 relationships, 194 resting metabolic rate, 88 Restraint Theory, 60 sabotage, 37, 51, 160 satiation and protein, 48 self-discipline, 7 setbacks, 160 shopping list, 132 strategic structures, 20, 133 success stress, 152 suicide food, 120 triggers, 22 Type 2 Diabetes, 52 unconscious, 110, 143 unconscious motivations, 75 weigh ins, 160 what the hell effect, 27 Zen Buddhism, 69