Escape Your Weight: How to Win at Weight Loss

Escape Your Weight: How to Win at Weight Loss

by Edward Jackowski

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Praise for Edward Jackowski

"Want results? Edward's programs are focused, no-nonsense and results oriented."

Woman's Day Magazine

"I never realized how much time I was wasting at the gym until I started Edward Jackowski's program. This is the man Donald Trump took Miss Universe to see after she "bulked up" from eating and excercising

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Praise for Edward Jackowski

"Want results? Edward's programs are focused, no-nonsense and results oriented."

Woman's Day Magazine

"I never realized how much time I was wasting at the gym until I started Edward Jackowski's program. This is the man Donald Trump took Miss Universe to see after she "bulked up" from eating and excercising improperly."

New York Magazine

"Edward knows his stuff. He's the guy fitness journalists call for workout advice."


"Edward Jackowski disputes almost everything you've heard about working out. But the truth is—his programs work, we've tried them."


Editorial Reviews

From the Publisher
"Escape Your Weight. . . introduc[es] readers to. . . 'an individualized weight-loss plan that gets results.' And it does so without expensive pills, programs, machines or favorite-food sacrifices. . . just some down-to-earth, no-nonsense talk about weight loss; three approaches to weight loss, according to preference and lifestyle; and the menu and exercise plans to carry it all off."

Arkansas Democrat-Gazette

Product Details

St. Martin's Press
Publication date:
Edition description:
First Edition
Product dimensions:
7.00(w) x 9.62(h) x 0.85(d)

Read an Excerpt

Escape Your Weight

How to Win at Weight Loss: Select Your Own Personal Option for Looking and Feeling Fabulous

By Edward Jackowski

St. Martin's Press

Copyright © 2004 Dr. Edward Jackowski
All rights reserved.
ISBN: 978-0-312-31199-5


What Does It Mean to Think Inside the Box?


Every day, much like brushing your teeth, you need to pay attention to weight maintenance. In fact, most people will need to do so for their entire life in order to be successful in looking and performing their best. Look at it like any other chore: cutting your lawn, watering your plants, disciplining your child, working on your relationship, going to work, et cetera. When you focus on these issues and you put the time in and are consistent, it's safe to say you are happy with the outcome most of the time.

I have broken down all aspects in our life into what I call the Essentials. Your Essentials is your portfolio of life — all of the items represent what you must possess to have a happy, successful, and well-rounded life. There are four components that make up your Essentials: (1) Lifestyle, (2) Career/Finances, (3) Fitness/Nutrition and Hobbies, and (4) Family Unit.

1. Your Lifestyle dictates how you live your everyday life: where you live, stress factors, how much you work, play, exercise, eat, and sleep, relaxation, the different types of pollution you're exposed to — in short, what your mind, body, and soul are exposed to on a day-in-and-day-out basis.

2. Your Career/Finances determine what kind of work you do, mental stimulation, how much you're learning and growing, sense of achievement both intrinsically and extrinsically, how much money you earn, the physical possessions you buy and gather, your financial stability, retirement funds, and how much leisure time you can carve out for yourself.

3. Your Fitness/Nutrition and Hobbies refer to your overall health, energy, fitness level, the type of foods you choose to eat, how you spend your idle time, time spent doing or performing non-work-related diversions, such as gardening, golf, tennis, hiking, fishing, reading, painting, stamp collecting, or anything else you enjoy doing.

4. Your Family Unit has to do with you, your partner, spouse, children, brothers, sisters, mother, father, cousins, aunts, grandparents, and any other relations, friends, and religious beliefs (if you have any).

Although all four Essentials are necessary for sustaining life in some shape or form, the third Essential is the most important because it's the catalyst to ensuring that all the other three Essentials are being tended to.

Escape Route # 9: Life boils down to one word — confidence!

How confident we are affects everything we attempt in our lifetime. The most effective way and, in my opinion, the only way you can sustain that confidence is by controlling how you feel about yourself. And let's face it: if you don't feel or look good or possess an energy or will to succeed, you cannot be on top of your game on a consistent basis. That's the true power of proper fitness — it is the most powerful, natural, mind- and body-altering drug known to mankind.

When you are attempting to lose weight and maintain weight loss, your main objective, as well as better health and more energy and productivity and looking your best, can only be achieved by organizing your daily activities to include proper fitness and good eating habits. So if you decide to not exercise or to try losing weight solely via a "new diet," you will fail.

Escape Route #10: Diets don't fail; people fail.

But the reason people fail is because they cannot sustain any diet that requires extremes, because no matter how much willpower you think you have, when the body is depleted or craves certain foods or nutrients and says "eat," you will eat and the pounds will come on even faster because of the additional calories you are now ingesting coupled with the fact that your BMR — the rate at which you burn and churn up calories during your resting state — has slowed to a snail's pace. This is just an example of how you are not thinking "inside the box," which I will be reminding you of each and every time you deviate from the blueprint of success that I am laying out for you.

Escape Route #11: Before you choose to follow an exercise or eating plan you need to ask yourself whether you can follow this choice of path today, tomorrow, next week, next month, and for the rest of your life. If the answer is no, then you need to choose an alternate plan, specifically one that allows you to do all of the above.

It's not that difficult to lose some weight; the difficult part is keeping it off. And if you think back to when you initially lost some weight at one time or another and then gained it back, it was most likely due to the fact that you did not choose a plan that incorporated my last Escape Route. I purposely call these four components Essentials, because they are vital to our existence. Just as you put forward the effort to make more money or care for your grandparents or elderly parents, you must pay attention to Essential #3 in order to "have it all."


That being said, over the last twenty years I have experienced three types of behavior that most people fall into who attempt to achieve weight loss and fitness: (1) those who "don't care" and are unwilling to change the fact that they are not exercising and are not willing to alter their eating habits, (2) those who "think" they're trying but are fooling themselves because they do it half-ass, and (3) those who are truly sincere and give 100 percent and are fanatics but unfortunately have either chosen the wrong plan or chosen a course of action that is missing some key ingredients.

Some individuals actually have exhibited all three of these behaviors at different times in their lives to achieve weight loss and fitness. Some people live in denial and only experience one of these behaviors in their quest to look and feel their best. As you'll soon learn by reading part 1 of this book, it's not enough and by no means a guarantee that just because you're trying that you'll be successful unless the plan and path you choose make sense on a day-in-and-day-out basis.

I'd like to make something very clear to all of you reading this book. I don't care what I need to do to change your behavior and make you rethink your weight-loss and fitness goals. As long as it's honest, moral, and ethical, I will use any means necessary to help you feel and look your best. I am and will be sensitive to you when I need to be. But I cannot allow you to manipulate me and control the situation. Besides, what do you do for a living again? Oh, that's right, you are an investment banker, and because of your years of experience in the motivational and fitness industry I'm supposed to listen to you in regard to weight loss and fitness. Just as your clients, because they go to the bank and deposit money, feel confident guiding you and telling you which investment opportunities you should consider and which you should steer clear from. It's called tough love. I am very proud of the fact that I have over an 80 percent success rate with my clients. Considering that the national percentage for weight loss is about 2 or 3 percent, I'd say that mine is pretty darn good, and I know that if my stockbroker were as successful as I am, I would be writing this book from a castle rather than my NYC apartment.

Escape Route #12: When was the last time you were honest with yourself, gave 100 percent, and failed at that endeavor? I bet it is far less than the number of times you failed because of a lack of effort.

That killer, tenacious, and passionate attitude that I exude is what I am trying to give you, the reader. You need to attack your weight-loss and fitness regimen with energy and the attitude that no matter what curveball life throws at you, you will overcome all of them and succeed!

The following narratives are true-life experiences that I want to share with you in order to make certain points or emphasize a particular position. Identify with one or more of these behaviors and apply the resolution to the problem to get your mind-set to thinking inside the box.

Behavior Type #1 — Laissez-Faire

Dilemma: You "don't really care" how you look and how you are perceived by others. Now, take a step back and think about this. I put "don't really care" in quotes because of course you "care" about how you look and feel and what you exude and don't exude to others around you. What it really boils down to is that it is not a priority or important enough for you to change for the better. And it doesn't matter the true reason or why you don't care. You could just be plain lazy or loathe exercise, you have tried many attempts to lose weight but have failed in the past, you work long hours and are too tired to exercise, your hectic lifestyle prevents you from incorporating a sound eating and fitness plan into your daily activities, or perhaps you have a physical or orthopedic condition and use that as your reasoning for not achieving weight loss and fitness. Whatever the excuse, constraint, or reasoning, it just isn't important enough for you to regroup, rethink, and make any or another futile attempt to lose weight and become fit. But funny enough, you have plenty of time and make the following examples a priority in your life. Here are a few stories that I have personally experienced and have witnessed over the years:

The building in which our Exude Fitness facility is located in midtown Manhattan also happens to have a day spa. We are on the third floor, and the spa is on the second floor. I can't tell you how many hundreds of times I have stepped on the elevator and it was about to close when I heard "hold the elevator." Rushing in with vim and vigor are these women and men who run in and hit the second-floor button. As I look at these people I can't but notice how nicely put together they appear — perfectly dyed hair, impeccably dressed with all the gold jewelry, et cetera, et cetera — they are also yet vastly overweight and unhealthy-looking. So I chuckle and say to myself, You'll run to get your nails manicured, hair dyed, and yourself pampered, but you won't run to get in shape? You make your hair and nails a priority but not your body? Trust me, honey, I ain't looking at your nails; besides, I cannot get past how you ignore your body. You'll spend hundreds of dollars and two hours to dye your hair, but you can't find it in yourself to spend four hours a week to get your butt in shape. Besides, that short-lived feeling about how "good" you think you look gets all washed away the next morning after you shower. And you guys out there will spend thousands of dollars on a new car, worrying about every little nick and scratch and how cool you think you look in that sports convertible, but God forbid you spend a dollar on getting rid of your gut.

Escape Route #13: We tend to take better care of our automotive vehicles than the vehicles in which we drive around in 24 hours a day — our bodies!

How about the fine restaurants people eat in every day? You'll also spend a few hundred dollars on a fine dinner to stuff yourself or thousands on a new couch to sit on your duff but refuse to spend any money on a stationary bike or treadmill that will actually allow you to enjoy that meal or new couch even more and without guilt!

There is an upside to every vastly overweight person out there. It takes an enormous amount of money to get that big in the first place. You didn't become 50 pounds or more overweight by not eating — a lot and often — and eating or drinking that much requires spending money. A monthly health club membership is certainly within reach of your budget, but only if you want to start eating less and applying those savings toward bettering yourself. This requires educating yourself on how to start a fitness regimen within your budget, but not before you make it a priority, just as you have made eating a priority.

Solutions: There are a number of ways to help you make proper fitness and better eating habits a priority in your life. For instance, sometimes how you view yourself may not be how others view you. Ask your partner, spouse, or friend to take a picture of you in underwear for guys and a bra and underpants for women. Take that picture and put it on your mirror. Now ask yourself this question. What turns you off more, the thought of having to exercise and eat sensibly or how you feel when you look at your picture? If you are happy with the way you look, then fine, accept yourself as you are, but don't complain about how you look and feel. If life is great, you are happy with your body, your self-esteem is great, and you don't feel a need for change, keep eating. But if you don't like how you look in that picture, make a promise to yourself that you are going to start a fitness program and develop better eating habits so that you can start in making proper fitness a consistent part of your life. Depending upon your weight-loss goals, select the plan most applicable to you and start moving!

You can also choose a hobby, sport, or activity that you might enjoy doing on a regular basis, such as basketball, skiing, tennis, golf, gardening, et cetera. If you have a child or children, spend more time with them doing these things. It takes a certain fitness level to keep up with children and if you want to spend more time with them, you're going to need to get in shape. Besides, if you want your children to grow up and be fit, it is necessary to start them off at an early age. Or perhaps you want to start gardening, which by the way is a wonderful form of exercise but can be very demanding. Getting in better shape will allow you to garden more effectively and longer and, most important, allow you to enjoy it more because you won't be huffing and puffing each time you bend over to plant, pick weeds, or grade your garden. Whatever activity you choose, it is a wonderful motivator because your focus can be directed toward becoming more efficient at your hobby; thus you will enjoy it more rather than focusing solely on a regimented fitness plan. And for some, especially those who don't enjoy formal exercise or loathe it, it can be the difference between remaining out of shape for the rest of their lives and not.

Escape Route #14: It doesn't matter what means you use to motivate yourself to exercise or why you choose to do so; as long as it gets you moving, it's effective!

Behavior Type #2 — Dreamer Dilemma: You work out a few days a week and eat decently, yet you don't really see enough progress and are always complaining that "it isn't working." You are not willing to change your mode (type) of exercise and cannot understand that with all your efforts you're not Miss or Mr. America yet.

I call this type of people dreamers because you're dreaming if you think that just because you are "exercising" you are entitled to pass Go and collect $200.00. You're kidding yourself because you are still unwilling to truly work hard and make small adjustments to your everyday eating and drinking habits. Sure, you go to the gym two or three days per week, but you are either not exercising properly or not exercising intensely enough (you only walk on a treadmill). Or you need to shed weight and you partake in passive exercise but ignore the fact that aerobic activity is what you need to be doing in order to shed that excess weight. Yoga, Pilates, and other forms of exercise, combined with aerobic exercise, would do the trick, but you don't "like" to do certain exercises and are not capable of opening your eyes to see the whole field. You'll spend some money on a health club or classes but are not willing to spend money on hiring a personal trainer because you cannot see the value in doing so. I call you a Burger King child, not because you eat fast food but because you want to do it "your way," not the right way. You are also the type that comes into my facility with more diamonds and gold than Pharaoh himself but balks when I hand you a price list and responds, "It's so expensive; I can't afford it." And I have no problem whatsoever countering with, "You can afford it; you choose not to afford it. Sell one of your antiques or one of your five gold chains dangling from your neck, and then you can afford it. You're going to spend the money anyway, so you might as well get back something positive. Instead of going shopping to find the dress or suit that doesn't make you look so big, save your money and put some dough toward making your body look good so that you feel and look great in anything you possess in your closet."


Excerpted from Escape Your Weight by Edward Jackowski. Copyright © 2004 Dr. Edward Jackowski. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Meet the Author

Edward Jackowsi, Ph.D., is the Founder & CEO of Exude (, the nation's largest one-on-one motivational and fitness company, headquarterd in New York City. He wrote the groundbreaking fitness books Hold it! You're Exercising Wrong and Escape Your Shape. He was the first ever fitness advisor and columnist for AARP's Modern Maturity and a regular guest host of his own fitness segment on CBS-TV's Early Morning Show. Edward has been interviewed by Barbara Walters, Diane Sawyer, and numerous other respected journalists and has appeared on major radio and television shows worldwide.

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