Weight Loss eBook
Updated Kindle Version
I’ve been running this blog for more than 3 years now and I have learned a lot about losing weight and keeping it off. Yes, I’ve had my share of ups and downs as well as a few injuries along the way, but overall I’ve managed to shed most of my excess fat.
It all started when I lost my first 30 lbs over a 2 month period. The weight came off quickly because I was doing what I knew would work. It wasn’t glamorous and didn’t have a catchy diet name like “The South Beach Diet” or anything like that.
There are 7 important things that I understood which helped me lose the weight quickly. I call these the 7 Pillars To Weight Loss Success and I’ve written an ebook about them. This isn’t a novel and is only about 25 pages cover to cover, but I think it’s filled with quality information that you’ll be able to use right away.
This is available for Kindle
7 Pillars of Weight Loss Success
I want to help people lose weight and that’s it. I know what it’s like to be overweight and it sucks. I also know how great it feels to be successful at losing weight and what a difference it can make to your life.
Once you’re finished it leave a comment and let me know what you think 
Steve
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Old Habits Die Hard
This will be just a quick update. In the past few weeks I have received dozens of emails from readers. The majority of them have had what I consider to be a common theme.
Falling back into old habits
I have failed at losing weight more times than I can count. I’ve tried many diets and even though I did lose a bit of weight it would always come back.
You’ve heard it a million times before that diets don’t work over the long term. A lifestyle change is what you need and replacing old habits with new habits is the way to do it.
Easier Said?
Old habits die hard and replacing them is sometimes easier said then done.
We’ve all built unhealthy habits over many years and to think that they can be completely eliminated in just a few weeks is crazy. Falling back into your old habits is almost common place among people trying to lose weight.
Here is the Fix
There are 2 things that I did to break the cycle.
1. Small Changes
Giving up your favorite junk foods is hard, very hard. I realized this when I tried to quit Soda Pop cold turkey. My first attempt lasted 1 day. For me the fix was to make a small minor change in how often I drank them.
4 per day was the norm for me. So for the first 7 days I replaced 1 can with 1 bottle of water. I didn’t even notice the difference. After the next 7 days I was down to 2 cans and after a month I was drinking just 1 can a day.
I stayed at 1 can a day for another week and then cut back to just 2 cans per week before finally replacing them with water/juice. All told I had made those small changes over 7 weeks and in that time the cravings slooowly disappeared.
(Note that I had tried the cold turkey method a few years ago and it did work for while. The problem was that I cut it out too quickly, don’t make the same mistake)
2. Breaking The Pattern
This is where the whole concept of trusting yourself comes in. At lunchtime I couldn’t trust myself to walk by a McDonald’s without ordering something weather I was hungry or not. It was an addiction and a terrible habit.
The fix was just to not carry my wallet on my lunch break. I left it at the office or in my car so even when the urge to buy came up, I had no way of making the purchase.
After about a month of doing this my desire for a Big Mac combo dropped quite a bit and I was able to walk past the store without even looking at it. The most important thing was that I had broken the pattern of just buying regardless of hunger.
Doing whatever you can to break your normal eating patterns is such a huge part of changing your lifestyle for the better.
Conclusion
Falling back into your old habits can happen but by making small changes over a long period of time you can prevent them from coming back. Breaking your current unhealthy eating patterns is also key to your long term success.
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Forget The Weight Loss Tips
Forget The Weight Loss Tips
Simply put, weight loss tips suck. They serve almost no purpose and do not provide you with any real direction on how to actually shed the pounds and keep them off.
I’ll give you a few examples of some tips about losing weight that I have read recently and why I think they are useless.
1. How to add more fiber to your diet – “Eat a cereal with more grams of fiber per serving”
The tip above is a no brainer to most people. I mean what actionable advice are you receiving that you haven’t or couldn’t have already thought of on your own?
For a health/weight loss tip to provide any real value it should include at least some specifics or examples that you can put into practice immediately. The “How to add more fiber to your diet” tip above does none of this.
2. How to get more exercise in your day – “Take the stairs” or “buy a gym membership.”
Again this is another pointless health tip. The “Take the stairs” part although vague, does seem reasonable enough but, the “buy a gym membership” part really offers nothing to the reader. Which brings me to my next point.
Wrong Questions
While I think that most of the weight loss tips and advice offered online are a waste of time at best, they are not the real underlying problem.
The problem is in the questions that we ask or the advice that we are looking for. The most popular searches related to weight loss are around dropping weight quickly?, which diet pills work the best? or are questions based around different diets (example HGC Diet, The Mediterranean Diet etc….)
The thing they all have in common is that they’re all looking for short term fixes to a life long problem. If the information you get based on the questions above were actually helpful and useful, you would be fit and healthy by now. Odds are, if you are reading this you are most likely still looking for the real answer, the real solution to the problem.
New Focus
I am out of the “tip” business as I’ve realized that there is very little value in it for both you the reader and myself in writing them.
Instead I am focusing this blog on educating both of us on transitioning to a healthy and active lifestyle. It’s something that I think all of us strive for but don’t know how properly achieve. In my opinion this is Mainly due to the conflicting messages floating around on what we should be eating, how we should be exercising and everything in between.
I hope that I can clear up as much of the confusion as I can and that is part of the reason why I won’t be posting “tips” on this site anymore.
In the coming weeks and months most of my posts will be centered around nutrition and really understanding the importance of certain vitamins and minerals. How they affect us and the best ways to ensure that you are getting enough of them.
There will be more recipes as well. This helps to incorporate some of the ideas and habits that i hope to present. I am a big advocate of home cooked meals as I have seen the results first hand of not following my own advice. Fast food and frequent trips to my favorite restaurants have tipped the scale in the wrong direction too many times.
Getting Social
A major part of educating is making sure that the message is reaching the people that need to hear it. Social media is one of the best ways to achieve that these days. Facebook, Youtube, Twitter and other SM sites are going to be part of the mix going forward so I encourage you to spread the word if you can.
Follow me, Friend me, Favorite me, Stumble me and feel free to email anything you find here to your friends and family. I’ll be adding social buttons to make the process easier (hopefully).
Follow Me on Twitter – @Steve_wlw
Friend Me on Facebook – Facebook.com/weightlossweapons
Comments
For the past few months the amount of comments on Weight Loss Weapons has dropped off, mainly due to WordPress making all comments closed on all my posts for the last 6 weeks. I have fixed that now and re-installed comment luv.
I am also planning on launching monthly comment contests and rewards for people that have downloaded my e-book as well.
You can get the book and enter the contests by entering your email in the side bar ——>
Saving Money?
The last thing I wanted to mention was around losing weight and money. Many people thing that eating healthy, losing weight and getting in shape is expensive. That just isn’t the case or at least it doesn’t have to be. There are many parallels on weight loss and debt reduction/saving money. I will be presenting different options and ways you can lose weight and save money at the same time.
Lets face it, money stress is a major cause of weight gain so getting that under control can help your weight loss efforts.
That’s it, leave a comment, or contact me thorough my contact page and let me know what you think.
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Heavy on A&E
I am a huge fan of reality weight loss shows including the Biggest loser, I used to be fat and the last 10 pounds bootcamp. So when “Heavy” a new weight loss show premiered on A&E last night I just had to watch it.
For those that haven’t heard about Heavy here is the official release from the shows producers.
“Twenty-two individuals facing extreme life-threatening health consequences as a result of their obesity experience real life change in A&E’s new original series HEAVY, premiering Monday, January 17 at 10/9c. The eleven episode one-hour series follows two participants per episode documenting their incredible transformations during a six month treatment program.
Unlike other weight loss series, “Heavy” is not a competition or stunt, but is rooted in the incredible real life day-to-day journeys of the participants during a lengthy treatment program. In order to most accurately document these multiple weight loss journeys over the course of six months and present them individually in one hour, A&E sought out two different production companies to undertake the lengthy and ambitious filming process.
The result is a never-before-seen look at the unique struggles faced by dangerously obese individuals who must learn to live healthier lifestyles and understand the root of their food addictions. Through their day-to-day struggle and the voices of their loved ones, viewers will see first hand the pain and self-doubt associated with a debilitating weight problem.”
First Impressions
When I saw Tom and Jodi my first impression was to think ”damn, how did you get that big?” I mean these are not overweight people, these are obese people that could drop dead at any minute. They seem to have given up on trying to lose weight and kinda gave up on life.
Like most people, I used to think that “Fat people are just lazy and love to eat, that’s why they are fat” but the more I see shows like Heavy and the Biggest loser it has become very clear to me over the years that the excessive binge eating is just an outlet for other problems. Laziness has nothing to do with it.
This is exactly what Jodi is facing, a stressful marriage, problems with her mother and self esteem/control issues. It’s not about the food and as she put it, ”Food is the only thing I can control” (or something to that effect).
Tom has a different but equally damaging problem, the enabling family. His Father and brothers are big boys too with Tom being the biggest at 638 pounds. He is the same height as I am (5’9) and was 450 lbs heavier than me. I instantly connected with that. Just thinking about carrying an extra 450lbs was enough to make me tired.
Tom admitted that he hadn’t been inside a grocery store in 5 years relying on his brothers and the Drive thru for his food. He also had a lymphatic growth on his leg making it hard to walk or exercise. In my opinion without this show he would have been dead before he hit 40.
The Trainers
At the weight loss resort (The Hilton Head Health Spa) there were 2 trainers dedicated to helping Tom and Jodi push through their personal barriers and get the results that they needed. Britny and another trainer with huge arms whose name I can’t remember right now. Sorry I was focusing on Britny. (My wife thinks her arms are a bit too muscular….trust me they are just fine the way they are )
Both are very encouraging and don’t let them give up or give in to the mental BS that we all have while doing something that isn’t easy.
Britny and David (see what I mean about the arms?? They’re huge!)
The Results
Tom and Jodi both worked their butts off and saw some really big changes. What is more impressive is that their results are more realistic as they only spent 1 month at the resort and 5 at home battling the environments that helped get them into trouble in the first place.
First Jodi Age 37
Before at 367 Lbs – After 290lbs for a Total loss of 77 lbs in 6 months
Before at 638 lbs – After at 476 lbs – For a total loss of 162 lbs in 6 months
Conclusion
The first show was a big success in my mind and I am hooked for the rest of the season. Heavy has all the real life elements that Intervention and Obsessed have without the short comings of the biggest loser (i.e too many commercials, cheesy product placements and BS voting system that contestants have to go through, I mean come on BL these are peoples lives you are playing with).
This season of Heavy looks very promising and I hope they continue this for years to come.
If you want more information about Heavy on A&E including upcoming episodes you can visit them at aetv.com/heavy they also have videos about the Cast which I can’t post here because they are ironically too big for my website 
There is a Facebook fan page as well with weight loss tips at facebook.com/Heavy
Finally leave a comment below and let me know what you think about the show so far.
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My 7 Link Challenge Post
Well I guess I’m a little late with this but here is my best shot at the 7 link challenge post that was first issued by Darren Rowse at Problogger. Thanks to John from John is Fit for pointing me towards the challenge.
My first post was called…..”my first post” and that was almost 3 years ago. I remember it well as I was so excited to just to get it started. After many weeks of reading about blogging I figured I was finally ready, this post was my first attempt at it and as you can see I had big plans for this blog.
The post I enjoyed writing the most was called Being the Butt of the Joke. For me it reflected a very important lesson I had learned about setting boundaries with people and accepting abuse.
I think the best discussion that came from a post was the one where I asked a simple question and stated my opinion. The question was which is more important when first starting a weight loss plan Exercise or Diet?
The post I wish I had written was called The Fat Voice by Mary from A Merry Life. I had that same voice for a long time. It’s a good read from a great blog.
I’d like to think that all my posts are helpful in one way or another but the most helpful one in my opinion was the post about HIIT (High Intensity Interval Training). It included a nice little 8 week schedule for doing HIIT and improving your times every week. If more people would adjust their diets and use HIIT they would see results much quicker I think.
I can’t really say that I’m proud of a post title although I think “Meet the Man Behind the Scale” was pretty good back when my logo was just the numbered part of a bathroom scale. I am however most proud of my domain name. Weight Loss Weapons – Arming you one post at a time! – Come on you have to admit, that’s pretty clever
Finally the post that I wish more people would have read was Accepting Personal Responsibility I think it has such a great message and at the time was going against the popular opinions that I had been seeing on other weight related sites. It still applies today.
OK now it’s your turn to take the challenge. If you have a blog click here to see the rules. Have fun with it and remember to leave a comment below with a link back to your own 7 link challenge post.
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