Weight management is an "inside" job, Bob says. There is a deeper reason why you may be overweight and it's important to uncover that reason, he says. Bob works with women who've struggled to lose weight for years, and he says it's not just about their waistlines—it's about finding out who they really are.
One caller who is 300 pounds asks for Bob's help in finding out why food plays such an important role in her life. Another woman who is struggling to drop the pounds after having four children wants to know what in her life is preventing her from shedding the extra weight.
Eating "is supposed to be pleasurable, but the irony is that most people who struggle with their weight aren't always enjoying the eating," Bob says. "It's more of a Band-Aid, or in some ways a drug, that kind of allows you to get past certain moments that are discomforting or even painful."
Bob says once you've pinpointed the underlying reasons you're gaining weight, you must take the consistent steps to get healthy and drop the pounds. "Believe it or not, getting fit, losing weight, eating the right kinds of foods—it really isn't a mystery," he says. "There's a system behind it. There is a way of treating yourself where results that you want come to you."
Bob shares his formula for getting and staying fit:
Ask yourself why you are overweight, know what you want and then start making your plan. "There is a reason [you're overweight] and getting in touch with that is extremely important."
Start with exercise. "It's really important to set your metabolism and set how much exercise you're able to fit into you life," Bob says. "When you say, 'I'm going to put in 15 minutes a day five days a week,' be religious about that, don't back off, if anything, accelerate it. As you get fitter, it becomes a lot easier to do 20 minutes as opposed to 15. From 20 minutes a couple months goes by, you go up to a half hour, and there are some great things that happen with a half hour of exercise five days a week."
Look at the eating side of the equation. First of all, stop eating two to three hours before you go to bed. Then, eat a good breakfast. Also, get rid of unnecessary foods, such as fried foods and sodas, Bob says. In addition, pay close attention to what you eat when you head to a restaurant—watch out for super-sized portions, but also know that many restaurants are getting better, with more leaning toward whole grains and turning away from trans fats.
The key to everything is waking up each day and being motivated, Bob says.
Printed from Oprah.com on Monday, December 9, 2013