I’ve tried a few different diets (Atkins, South Beach, Weight Watchers, Volumetrics, the bean diet, the peanut butter diet, and a handful of others) and Weight Watchers is the hands-down winner from a number of perspectives:

(1)    I lost weight on it—a lot of weight. I lost 60 pounds the first time I tried it, 70 the second, and 60 the third. No, those were not incremental and yes, the reason I had to do the Weight Watchers dive multiple times is because I kept gaining the weight back. (Incidentally, each weight gain coincided with a new job, a job that was hitting the skids, or a job that was going so well, I let it take over my life.)

Brace yourself but you can't get fit eating this stuff. Impossible. (Image via Wikimedia; Source: Penarc)

(2)    It’s fairly flexible. I’m not restricted to eating just protein or just solids with high water content or just, and you’re not going to believe this one, beans.

(3)    It’s about as healthful as healthful gets. If you do it right, you’re minimizing calories and fat as you kick up the fiber in your diet, all while guzzling more water than a desert nomad. Without realizing it, you’ll end up eating more of all the heart-healthy kinds of essentials and much less sub-optimal food.

(4)    When you pair it up with intensive and consistent exercise, it’s unstoppable. The pounds will melt away.

But odds are that like me, even the most dutiful Weight Watcher will find herself gaining all the weight back and then some. Apparently, only 5% of dieters keep weight off after 5 years of dieting (Trieu, 2007).

Why?

Weight Watchers knows. All these diet companies know.  In fact, they’re beginning to acknowledge it.

Go to the WeightWatchers.com site and what’s the first tag line you see?

“Change starts here.” It starts here but it doesn’t end here? Hmmm….

Then take a look at the “Success Stories.” How many of them feature people who have lost weight on Weight Watchers (!) and gained it back? Dinorah’s story is a good example.

Click on the “Eat Well” tab. Wait, eat what? That’s right, “eat well.”

All-out cheese? On Weight Watchers? Not likely. But all-out mixed messages? Yeah, likely. (Image via Wikimedia)

Then, what do you see? Yep, three—count ‘em, THREE—separate articles on Thanksgiving, including one called “Thanksgiving Countdown.” We’re counting down to a turkey feast? On a diet?!!! Hee-haww! Now, this is what I call a weight loss plan. All I have to do is starve myself a little but keep in the back of my mind the simple thought that in just days, I’ll be stuffing myself so full I could be the premiere float in the next Macy’s parade. But best of all, Weight Watchers will help me run the countdown. That’s what I call service.

My favorite, though, is the “Topic” link toward the bottom of the page: “All-Out Cheese.”

All-out cheese? What kind of diet IS this? We can eat cheese all-out? I can go hog-wild on cheese?

Honestly, every time I read this, I think about that film, Defending Your Life, where the main character gets to eat anything he wants risk-free while he’s on trial in the afterlife. (Take a look at the 2:53 mark in the following clip.)


But then I click on the “How Weight Watchers Works” tab and I see something different:

“We know you want to keep weight off for the long haul. What you eat is important, and the Momentum program will help you to make smart choices and keep hunger in check. And what you learn will stay with you for a lifetime.”

And Weight Watchers is by no means the only diet organization sending mixed messages. A friend of mine went to see a diabetes-specialized dietitian. One of the first pamphlets she handed him was a guide to fast food. Are you kidding me? Want a quick guide to fast food? Here’s mine: Never get any again. But, Mike, what about all the salads? Salads? The three leaves of lettuce that comprise those salads didn’t fill up the very hungry caterpillar and they won’t fill up a grown human being either. Skip fast food. Period.

Weight Watchers telling everyone to eat well, dietitians guiding diabetics to fast food, what’s going on here?

Can I stuff myself beyond recognition at the nearest Mickey D’s or do I have to eat smarter? Can I get drunk on mozzarella the next time I have to work late, or do I have to eat more thoughtfully? Can I make long-term, life-long changes on diets such as Weight Watchers or does change only START here? Will these people make up their minds?

Well, the problem is they can’t because—and I’m only guessing here—the marketers want to make this diet as accessible to every human being as it can possibly be while the nutritionists want it to work. As long as the forces of evil battle the forces of good for diet supremacy, we’re going to see this tension on even the better diet program Web sites such as Weight Watchers.

To its credit, the Weight Watchers organization seems to be sending purer, more homogeneous messages of late. See the Jennifer Hudson campaign as an example:

But the problem, as we have seen on Weight Watchers’ Web site, is still out there. Needless to say, if Weight Watchers can’t make up its mind about whether it wants dieters to feel as if they can eat with abandon or make smarter choices, then how can its dieters?

Dieters end up food-obsessed (just check out the Weight Watchers message boards) and bouncing on and off the program. They even have a glossary for the bounce. They say they’re “on program” when they’re sticking to it and “off program” when they’re not.

If my history is any indication, when you start using words like “off program,” you’re done. Consider yourself an official yo-yo once you start brandishing the binary diet language.  The very possibility of leaving the program makes you vulnerable to recidivism.

Again, per my last post, it comes down to RESOLVE. You’re either in it to win it or you’re not.

These thoughts are hardly revolutionary. Just two years ago, a handful of researchers in Australia captured the reasons why dieters drop off and then jump back on a program (including Weight Watchers). They pointed to the mixed messages coming from diet companies and singled out the following dieter’s representation of the problem: “They all work..when you stick to them. It’s when you go off them that they don’t” (Thomas et al, 2008, p. 4).

Let me summarize the tips emerging from this post:

(1)    Resolve is everything. Per the last post, you have to stick to the diet.

(2)    I know this is going to come as a huge shock to some of you but on any respectable diet plan such as Weight Watchers, you can’t have anything you want most of the time. You can’t. I’m sorry. You CAN have some things you want in controlled portions once in a while BUT all-out cheese and fast food? No. No way.

(3)    There’s no off-program, on-program. There’s always on program (but see the tips below for how to think about this).

(4)    This DOES NOT mean you can’t have non-diet meals. Your program has to allow for those meals. If your program does not allow for those meals, then modify the program or find a different one. You can’t spend your life eating one type of food or even one series of foods because sooner or later, you, your family, or friends will go nuts watching you and they will—mark my words—try to sabotage your efforts. You will have to make portion-controlled concessions from time to time: your diet MUST allow for this. How to do this will require a blog post all to itself (coming soon) but for now, just consider the thoughts here.

(5)    Counting points or sticking to one type of food does breed obsessiveness. Use methods such as Weight Watchers’ point system to learn how to make smart choices and then free yourself from it. If you’re THINKING properly about how to get fit and feel better, you won’t need the point system after a while. You’ll make those smart choices because you’ve internalized the lessons and WANT to get fitter and feel better.

(6)    Do find a diet such as Weight Watchers; the online channel is fine. It provides a healthful approach to getting fitter and leaner.

So, what do you think? Am I right? Or, do you have experiences to the contrary?  Do tell! Would love to hear your thoughts.

–          Mike Raven

References

Thomas, S.L., Hyde, J., Karunaratne, A., Kausman, R., & Komesaroff, P.A. (2008). “They all work when you stick to them: A qualitative investigation of dieting, weight loss, and physical exercise in obese individuals. Nutrition Journal, 7, 1-7.

Trieu, G.(2007). How many Weight Watchers points is that?. Retrieved from http://www.healthyweightforum.org/eng/articles/weight_watchers_points/

Ever notice how the thing that turns losers into heroes is the knowledge that they CAN do something they were sure they couldn’t do?

Who can forget the Jedi-style arse-whoopin’ Luke took when Yoda showed him that with proper resolve and concentration, an X-Wing Fighter CAN in fact be levitated out of a swamp on Dagobah?

Luke’s defense? “I can’t believe it,” to which Yoda responded, “That is why you fail.”

Or, do you remember how through a combination of time-travel and renewed confidence, Harry Potter was able to defeat a cattle-rush of dementors? Once again, our loser-turned-hero reveals the secret of his success: “You were right, Hermione! It wasn’t my dad I saw earlier! It was me! I saw myself conjuring the patronus before!  I knew I could do it this time, because well, I’d already done it! Does that make sense?”

And then there are the superheroes. Spiderman (think Tobey Maguire struggling with his moral commitment to the Spidey suit), Batman (particularly Chris Nolan’s first where Bruce Wayne has to find “the courage to do what is necessary”), even the cult-classic Supergirl film where the words “You can” literally free her from the hands of a monster (see the 2:15 mark in the YouTube clip below)—all highlight the essential fact that belief predicates action. We can do something because we believe we can do it.

To do heroic things, to change our lives or the lives of others in seismic ways, we have to believe we can do it. Such belief requires total and absolute resolve. Likewise, to make huge changes in our own lives, to look and feel better no matter what’s happening to us at work, we’ll have to be resolved—purely, totally, and absolutely.

I can hear the objections already:

  • “Whoa there, tiger!  I have a job. I have kids.  What do you want me to do?  Drop in the middle of a meeting and do 20 pushups?”

  • “You’re nuts! There are expectations. I can’t start eating bird seed while everyone else is chowing down on a steak at Morton’s during a business dinner.”

  • “My company’s caving in around me and you want me to starve myself and run around the block a couple of times? I have things to do!”

No one’s talking about starving but yeah, the steak is out (for reasons well beyond cholesterol and the other usual suspects; I’ll explore these in subsequent entries). The point is that compromise and negotiation may be the tools of the trade when you’re structuring a strategic partnership or working a product through development but they don’t cut it when it comes to improving your health.

You either make the rules and do it full monte or you don’t.

The objectors break in again:

“No, no no, Mike. You don’t get it. You’re such an extremist. With you it’s always black and white. Listen, you can do little things. A little bit of exercise here, a little bit of dieting there—it worked for me before, it’ll work again.”

Oh, yeah? It worked for you before, huh? That means, at some point it stopped working which is why you’re considering doing something again. So, ultimately it…uh…wait for it… FAILED.

The cabbage soup diet is about as healthful and lifetime-sustainable as a BP oil line. Bon appetit! (Image via Wikimedia; Credit: Sloveniagirl)

If it worked for some time and then didn’t work anymore for whatever reason (your job changed, your life changed, the weather changed, whatever), it failed. Assuming the diet wasn’t some crackpot liquid or cabbage-type fiasco (which would fail for a host of reasons)but was a healthful intervention (such as Weight Watchers), why did it stop working? What changed? That’s right: RESOLVE. When we’re on a roll and doing well on a diet and fitness program, our resolve is strong but yes, things can get in the way. When that happens, we cease to believe in the importance or priority of the program anymore. We stop believing in the all-importance of our health.

One important footnote to this is that the diet companies themselves bear a great deal of responsibility for our decaying resolve (I’ll explore this in my next post) but regardless of who is to blame, it is we who stop believing in our own efforts to look and feel better.

So, Tip #12 is as follows:

  • Resolve to get healthy. Resolve completely, totally, and absolutely to do what it takes to look and feel better.
  • In our resolutions, we should focus on improving our health, not on weight loss. We all know that being overweight is a bad thing but it is not THE thing. If we do the things we need to do to make our bodies work better, then weight loss will go hand-in-hand with our improved health.
  • Resolve that we have no choice. Health insurance may or may not be optional depending on how political forces play out but good health itself should NEVER be optional.
  • We should make our commitment to good health part of our life, part of the way in which we identify ourselves. Far from being ashamed of it, we should wear it proudly.
  • Above all, believe. Believe that we can do it, and do it.

Because when we stop believing, that is why we fail.

(In my next entry, I’ll look carefully at why a diet such as Weight Watchers is a terrific diet—perhaps the best–but MUST ALWAYS fail unless we change the way we think about and deploy it).