The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom

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You have a decision to make. Those are the opening words Dr. Phil uses in his new and groundbreaking weight loss book. You know he is talking to you if you are among the millions who have chased one fad diet after another, none of which ever works. Dr. Phil is talking about the decision you have to make to change all of that. You know those crash diets never last, and you have to quit lying to yourself and get real about making the ultimate choice to finally take control of your weight and your life. "If you are ...
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Overview

You have a decision to make. Those are the opening words Dr. Phil uses in his new and groundbreaking weight loss book. You know he is talking to you if you are among the millions who have chased one fad diet after another, none of which ever works. Dr. Phil is talking about the decision you have to make to change all of that. You know those crash diets never last, and you have to quit lying to yourself and get real about making the ultimate choice to finally take control of your weight and your life. "If you are overweight, you are out of control. That's not a natural place to be," says Dr. Phil. The Ultimate Weight Solution will give you the control that you crave.

Dr. Phil wants to lead you to weight loss freedom. He's spent over thirty years working with overweight patients to get results that last. Now, in The Ultimate Weight Solution, he sounds his loudest wake-up call yet, giving the bottom-line truth and his unprecedented 7 Key approach to permanent weight loss.

You know all too well that the "diet" experience can be bitterly disappointing. The Ultimate Weight Solution will change the way you behave and think about food, weight loss, and, ultimately, yourself. In this landmark book, Dr. Phil delivers an action-oriented plan to give you immediate results, results that will last a lifetime. Forget counting calories or tracking carbs or fat. You'll get the real reasons you've lost control of your weight, with tools to identify what to eat, when to eat, how to eat, and why you eat when you don't want to.

Knowledge is power, and you're about to "break the code" on how to get off of the weight loss roller coaster and fix this problem once and for all. Dr. Phil hands you the keys so that you can finally be in control of your weight instead of your weight being in control of you.

Congratulations! When you picked up The Ultimate Weight Solution, you took the first important step down the road to weight loss freedom. It's your health, it's your life, it's your decision.

Want to challenge you about your weight and yourself in a way that you have never been challenged before. We both know that the endless string of fad diets has done nothing but leave you heavier than before. The Ultimate Weight Solution is a book that is the product of thirty years of working with overweight patients and figuring out what really works. Giving you the real tools to permanent weight loss will change your life and its quality. I am determined to get you immediate results and do so in a way that will last a lifetime. Permanent weight loss is about changing many things in your life, and The Ultimate Weight Solution will help you do just that -- change yourself, change the way you think about dieting, change the way you think about food, change the way you think about your health. The 7 Keys that are in this book will open doors to a new life for you.

-- Dr. Phil

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Product Details

  • ISBN-13: 9780743236744
  • Publisher: Free Press
  • Publication date: 9/9/2003
  • Pages: 336
  • Product dimensions: 6.32 (w) x 9.54 (h) x 1.11 (d)

Meet the Author

Dr. Phil McGraw

"Dr. Phil" (Phillip C. McGraw, Ph.D.) is the host of America’s number-one daytime talk show and is perhaps the most well-known expert in the field of psychology and human functioning in the world today. In his 16th year on television and his 11th year of the Dr. Phil show, he has devoted his international platform to delivering common sense information to individuals and families seeking to improve their lives. Passionately pursuing such topics as family functioning, domestic violence, anti-bullying, addiction and the myths of mental illness, he works tirelessly both on and off the air. Dr. Phil has carried his message from the senate chambers of Washington, D.C. to the suburbs and inner cities across America. He and Robin, his wife of 38 years and counting, along with their "wonder dog," Maggie, reside in Southern California, as do his two sons, Jordan and Jay, along with daughter-in-law, Erica, and two grandchildren, Avery Elizabeth and London Phillip.

Biography

Many self-help authors have launched their careers via the beneficence of Oprah Winfrey, but only Phillip C. McGraw was able to parlay the talk show queen's admiration into a weekly friendly takeover of her show, near-guaranteed bestsellerdom, and, finally, his own talk show. He's gotten so much attention as "Dr. Phil" (a.k.a. "Tell It like It Is Phil") that he's moved from Texas to Hollywood and even guested with his fictional peer on NBC's Frasier.

McGraw delivers unapologetic, no-nonsense advice in a tough but colorful down-home twang -- hence his "Tell It like It Is" moniker. That old psychological bugaboo, denial, is chief among his enemies; and bluntness is his forte, whether he is exhorting someone to "get real" or demanding to know, "What were you thinkin'?" In short, "He's like your mama, without hair," as fellow psychologist Robert Butterworth told the Atlanta Journal-Constitution.

McGraw isn't unsympathetic, but he is realistic. As he told Barnes & Noble.com, "I am here to tell people how the world works, not how I think it should be or how you wish it would be, but how it is." McGraw met Oprah when he was hired to coach her in a suit by cattle ranchers for her alleged defamation of the beef industry. Oprah won the case, and it wasn't long before Dr. Phil was a regular feature on her show, challenging her guests in the same way he challenges his readers.

Though McGraw's style is quick and to the point, he does what many good personal therapists do: He asks difficult questions and encourages people to answer them with painful honesty. He also does what many therapists do not: He avoids emphasis on introspection about the circumstances and history that can contribute to a person's problems. "Whether the cards you've been dealt are good or bad, you're in charge of yourself now," he writes as part of "Life Law #2: You create your own experience" in his first, still-popular book, Life Strategies.

McGraw's sports-coach approach has also appealed to couples seeking help in revitalizing tired marriages or fixing troubled relationships. The year after publishing 1999's Life Strategies, McGraw released Relationship Rescue, offering a seven-step plan for imperiled unions (one key word: "renegotiate").

Most recently, McGraw devoted special attention to those who are simply "going through the motions," whether at work or at home. His Self Matters encourages readers to literally take an inventory of their lives, discover their "authentic selves," and redirect their courses accordingly. He harangues, he prods, and sometimes he makes people uncomfortable -- but darned if he doesn't get them to see things in a different way than they did before.

Good To Know

He has been married to his wife, Robin, for 26 years. They have two sons, 23-year-old Jay and 16-year-old Jordan. McGraw has told Good Housekeeping that he doesn't feel pressure to have a perfect marriage because of his public image. But, he adds, "My wife is an amazing woman. We have a great marriage because she won't have it any other way."

After getting his doctorate, McGraw went into private practice; but "when it came to the point that I really had to admit I didn't like what I was doing, that was a gut check because I was making an awful lot of money doing it," he told CNN in 2001. So he quit the practice in 1989 and co-founded Courtroom Sciences, Inc., a legal consultancy that conducts mock trials, behavioral analysis, jury selection, and mediation.

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    1. Hometown:
      Los Angeles, California
    1. Date of Birth:
      1950
    2. Place of Birth:
      Oklahoma
    1. Education:
      Attended University of Tulsa; B.A., Midwestern State; Ph.D. in psychology, University of North Texas, 1979
    2. Website:

Read an Excerpt

From
Chapter 1 Getting Real About You and Your Weight
Change can come in either of two important ways: Start behaving positively or stop behaving negatively.

-- Dr. Phil

You have a decision to make.

You know it and so do I. At this very moment, you are standing in the aisle of a bookstore, or at an airport, thumbing through these pages, or you are sitting at home, reading this book. You are thinking about your weight and how you have tried to lose it in a million wrong ways. You are wondering if maybe, just maybe, there is something here for you, something you have wanted for a very long time. And if there is, should you try it?

But hear me out: this decision you are mulling over in your head is not whether to start yet another "diet." You have made that well-intentioned but misguided choice dozens of times. And through it all, your weight just keeps creeping up or maybe even shooting sky-high, and it is getting harder to control with each passing year.

The decision you must make is whether or not you will quit conning yourself and telling yourself what you so desperately wish were the truth: that there is some hot new diet out there, promising quick and easy results. So decide: do you want to keep fooling yourself or not? Do you want to keep chasing after, and being seduced by, "miracle" diets, slimming products, and "overnight" weight loss? You've known for a long time that you were going to have to get real about fat or stay real fat. But if you had done what I'm about to ask you to do, instead of going on that last diet you started or signing up for that last program, this decision would be behind you right now.

Let me be real clear: despite the millions of advertising dollars spent to convince you otherwise, losing weight and keeping it off is not "quick and easy," and you know it. You know as well as I do that what I'm saying is the way it is. You know it because you have been on umpteen diets, from the cabbage soup diet to the water diet, and not one of them has ever kept you slender and fit. You have always known that these quick fixes don't work, but it was fun to believe it, at least at first, until everything you tried brought you back to the same point of failure.

I have to get totally real with you: I know you are looking for something you can take tonight that promises slim tomorrow. I know you're looking for something that melts fat off like the sun melts ice. I know you want these things, but continuing to chase after them will bring you nothing but frustration, pain, and self-remorse. You will just continue to sell yourself short, stay stuck in your life and struggle day after day with overeating and being overweight, never doing anything constructive about it.

But stop right here: if you adopt what I will give you on every page of this book, you will overcome your weight challenges and struggles. Nothing will stop you from being anything other than healthy, vibrant, in shape, and fully in charge of yourself and everything you think, do, and feel. This will happen because you make it happen. It will happen because you have made the decision to step up and do what it takes to have what you want.

As we go through this book together, you will discover that unlike most lose-weight programs out there, there is no "one size fits all" solution (no pun intended!) to responsible and permanent weight control. It just doesn't work that way. Because you are a unique individual, your weight-control issues are unique, as well. The strategies you require must be yours and yours alone. Any plan that creates lasting, for-life results is going to have to be designed specifically for you, by you, with help from someone who has done his homework and has broken the code of what is truly required for you to lose weight and keep it off. That someone is me.

For more than thirty years, I have counseled people just like you, people battling weight problems, ranging from chronic obesity to life-threatening eating disorders, and I understand the impact on their life not just from a professional standpoint, but from a personal one as well. In 1995 my father, who struggled for years with weight-related heart disease, collapsed and died suddenly of a heart attack one Sunday morning while teaching Sunday school at his church. Obesity robbed him of many precious years of his life, and it has gravely affected the health of many other members of my family. To say the least, I am painfully aware of the toll obesity can take on every dimension of your life and health. Over these many years of counseling overweight patients, I have discovered what it takes for you to create the results you want. That means I know how you can get your weight and your life under control and back on the right track, permanently.

When you follow my instructions and take the decisive and effective action I will detail for you, you will begin to live with such a high level of health, energy, vitality, and control that your life will seem like new. And you will never have to revert to your old, overweight self again -- ever. Trust me, you are going to get there faster with this approach than if you had followed all the fad diets in the world, one right after the other. Whatever your current weight or diet history, this is something that you can do. All it requires is a willing spirit and an open mind.

I am not one to jump on my own bandwagon, but there was an eight-year period in my career during which my work focused particularly on people who were 100, 200, 300, or more pounds overweight -- men and women who would normally be written off as "hopeless cases" -- most of them emptied of any expectancy for ever scaling down to a normal weight. The approaches I used with them are precisely the very same get-real strategies for weight loss you will learn about and apply here. That said, I will skip to the end of the story and tell you that, significantly, more than 80 percent of these patients not only lost their excess weight, they kept it off. (Regarding that 80-plus percent success rate, know that these kinds of numbers are amazingly rare and fly in the face of the outcome of conventional diet programs, which, embarrassingly, can claim barely a 5 percent "success" rate. Put another way, this means that dieting has a 95 percent failure rate. Ninety-five percent of all people who lose weight gain it all back, with interest, within a few years. Not very good odds, not good at all. You wouldn't gamble your money if those were the odds, if out of every 100 spins, rolls, or poker hands, you'd lose 95 times. You'd go broke. Same deal here: stop gambling with your weight and your health.)

I'm so confident about what I'm giving you in this book because it is not only from my own professional experience, but it is also from what the most current research into weight control suggests. I reviewed every piece of quality research I could find in the psychological and medical literature. You're going to learn the scientific and proven truth, the reality, and the honest-to-God deal about those things that can genuinely help you when you take action and do your part. It's information that you won't get from the weight loss gurus and the diet industry because it can't be Madison-Avenued into new diet schemes. What I've done for you is to distill all the relevant information you need, from my clinical practice and from the research on who keeps weight off and who doesn't, into a coherent, doable plan that will help you do this right, one time, beginning now. Up until this point, you just haven't had the answers, the knowledge, the tools, the inside scoop you need to initiate and sustain lasting change. Now you do; now you will have what you need. But for you to succeed, you have to translate this knowledge, awareness, and insight into action. I will show you how on every single page of this book. This is not brain surgery, not even close. There is, however, a science to these matters. And I know the science. So if you will do what I am about to set out for you, you will lose your unwanted weight and you will keep it off. If you don't, you won't. It's just that simple. Further, what you are about to do doesn't work some of the time, it works all of the time.

But let me warn you: I'm not going to tell you what you want to hear. I'm going to tell it like it is, even though that may be difficult to hear. I'm going to tell you the truth, and in so doing, stop this ridiculous roller-coaster ride you have been on for way too long. What's more, experience has taught me that effective weight control will never be "quick and easy," but it is doable. The reason no one has ever told you the truth is simply that "quick and easy" sells a whole lot better than "doable!" I promise you that "doable" works because the quickest route from A to Z, from what your weight is now to what you want it to be, is not at some hurry-up, panicked, fevered pace. If you are going to get the results you want, the fastest way is by following the plan I will outline for you here.

Maybe right now, as you read these words, you are all pumped up, emotionally energized, motivated to the max, about getting started. That's fine, but let me caution you: even if you have all of the desire or "want to" in the world, this is not enough if you don't know "what" to do and "how" to do it. Think about it: if all of a sudden you were strapped into the cockpit of a Boeing 777 at 40,000 feet and forced to "land or die," you would be highly, highly motivated to succeed. But no matter how much "want to" you had, you would not get that airplane on the ground in one piece. Without some very specific knowledge of speeds, power settings, and procedures, you would crash. Same deal here!

Maybe, on the other hand, you are completely deflated because of your latest frustrating attempt at weight loss. Maybe you feel demoralized and feel a sting of shame over your size. Maybe your weight problem is draining your life energy day by day, and making you feel miserable about yourself and your future. You've internalized a feeling of powerlessness, and every time you try and fail, you subject yourself to more of the same. If you have lived like this for very long, you may have developed an underlying hopelessness. Well, don't you give in to it! No matter how many diets you've tried, no matter how many times you've failed in the past, no matter if you haven't seen your feet in forty years, I want you to stop selling yourself short and reach in a mature and strategic way for all you are capable of doing, being, and having.

If you are ever to get started on the right path to change, there is one important precondition you have to meet. You must rid yourself of that gnawing and overpowering sense of urgency and panic that always seems to appear on the scene, like ants spoiling the fun at a picnic, every time you decide to lose weight or otherwise get in shape. You know these feelings; they nag at you with words like you have to be skinny by summer...you have to be buffed by your birthday...you have to be thin for that job interview...you have do this or that, and so it goes, relentlessly tormenting you to the point of making you want to give up before you start. Go on alert here that this is the language of losers, and if you rely on it, always telling yourself that you have to do something about your plight, you will subvert your own best interests. And the prospect of losing weight and getting healthier will be less agreeable and less manageable with each passing day.

So listen to me: you do not have to do anything. You always have a choice. You can choose to obsess about your weight, or not. You can choose to worry about it, or not. You can choose to panic about your situation, or not. When you choose your behavior and your thoughts, you choose the consequences that flow from those choices. So you must start choosing differently, right here and right now, by being open to this book and everything in it.

Stop telling yourself that you just absolutely "have to" lose weight, because that's a lie. You don't "have to" lose weight. You may want to, you may even need to, but you don't have to. It would be nice if you did, but it isn't something you must do. That's just what you have been telling yourself because you thought it would motivate you. Lying to yourself like this won't help you; trust me. You have to breathe -- no choice there -- but you don't have to lose weight. So instead of all that drama and self-recrimination, I want you to choose to feel very calm and very relaxed. Get up each morning, look at yourself in the mirror, and see yourself not as someone who is overweight or out of shape, but as the someone you will become, a person with a greater level of dignity and worth who, for probably the first time ever, is finally going to succeed -- for a lifetime.

As my friend Maya Angelou has so wisely said, "You did what you knew how to do, and when you knew better, you did better." That's where I want you to be at this point in your life. Whatever you did in the past to try to lose weight, you did what you knew how to do. But as we work together through this book, you will know better and you will do better -- a whole lot better!

Trust me, you will succeed -- you will do this right, one time -- because you are about to take your weight-control efforts to a deeper level, where you exercise your personal power to be totally and consciously in charge of everything you think, do, and feel. It's not just about cutting calories, doing a few more push-ups, or taking diet pills. It's not simply about just getting "skinny." It's about changing what you eat, why you eat, where you eat, when you eat, and how you eat, and doing it all in a way that is custom-designed so that it is natural for you. It's about changing yourself from the inside out, so that being what is fit and healthy for you is as natural and as normal as breathing.

By changing yourself from the inside out, you will be able to attain and permanently maintain what I call your get-real weight. It is very important that I establish a clear definition in your mind of what this really means. Essentially, it means a weight that is healthy and realistic for your age and for your physical and genetic makeup, a weight at which you are happy and truly at peace with your size, and a weight that is stable because you have taken control of every factor in your life that keeps it there. Incidentally, that weight may not be at all what you now think you should weigh. For example, if you are a woman who is postmenopausal and you have had three children, and what you want is to be super-skinny like you were at age twenty-three, the reality is that you need to aim for something else. Your get-real weight is a state of health and well-being that is congruent and in harmony with how you are physically and genetically configured. It is the weight that is "right" for you -- a stable, comfortable weight. It is the weight at which you look good, feel good, and lovingly accept yourself from the inside out.

Copyright © 2003 by Phillip C. McGraw

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Table of Contents

Contents

Part One Unlocking the Doors to Permanent Weight Loss

1 Getting Real About You and Your Weight

2 Get-Real Expectations and Goals

3 Are You Ready?

Part Two The 7 Keys to Permanent Weight Loss

4 Key One: Right Thinking

Unlock the Door to Self-Control

5 Key Two: Healing Feelings

Unlock the Door to Emotional Control

6 Key Three: A No-Fail Environment

Unlock the Door to External Control

7 Key Four: Mastery Over Food and Impulse Eating

Unlock the Door to Habit Control

8 Key Five: High-Response Cost, High-Yield Nutrition

Unlock the Door to Food Control

9 Key Six: Intentional Exercise

Unlock the Door to Body Control

10 Key Seven: Your Circle of Support

Unlock the Door to Social Control

Part Three Powerful Insights

11 When You Can't Lose Weight

Are You Weight Loss Resistant?

12 Weight Is Managed, Not Cured

From Dr. Phil to You: Weight Control That Lasts

Appendix A: Stress Relief and Relaxation Script

Appendix B: Food Lists

Appendix C: Workout Diary

Appendix D: Bibliography

Index

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First Chapter

Chapter 1: Getting Real About You and Your Weight
Change can come in either of two important ways: Start behaving positively or stop behaving negatively.

-Dr. Phil

You have a decision to make.

You know it and so do I. At this very moment, you are standing in the aisle of a bookstore, or at an airport, thumbing through these pages, or you are sitting at home, reading this book. You are thinking about your weight and how you have tried to lose it in a million wrong ways. You are wondering if maybe, just maybe, there is something here for you, something you have wanted for a very long time. And if there is, should you try it?

But hear me out: this decision you are mulling over in your head is not whether to start yet another "diet." You have made that well-intentioned but misguided choice dozens of times. And through it all, your weight just keeps creeping up or maybe even shooting sky-high, and it is getting harder to control with each passing year.

The decision you must make is whether or not you will quit conning yourself and telling yourself what you so desperately wish were the truth: that there is some hot new diet out there, promising quick and easy results. So decide: do you want to keep fooling yourself or not? Do you want to keep chasing after, and being seduced by, "miracle" diets, slimming products, and "overnight" weight loss? You've known for a long time that you were going to have to get real about fat or stay real fat. But if you had done what I'm about to ask you to do, instead of going on that last diet you started or signing up for that last program, this decision would be behind you right now.

Let me be real clear: despite the millions of advertising dollars spent to convince you otherwise, losing weight and keeping it off is not "quick and easy," and you know it. You know as well as I do that what I'm saying is the way it is. You know it because you have been on umpteen diets, from the cabbage soup diet to the water diet, and not one of them has ever kept you slender and fit. You have always known that these quick fixes don't work, but it was fun to believe it, at least at first, until everything you tried brought you back to the same point of failure.

I have to get totally real with you: I know you are looking for something you can take tonight that promises slim tomorrow. I know you're looking for something that melts fat off like the sun melts ice. I know you want these things, but continuing to chase after them will bring you nothing but frustration, pain, and self-remorse. You will just continue to sell yourself short, stay stuck in your life and struggle day after day with overeating and being overweight, never doing anything constructive about it.

But stop right here: if you adopt what I will give you on every page of this book, you will overcome your weight challenges and struggles. Nothing will stop you from being anything other than healthy, vibrant, in shape, and fully in charge of yourself and everything you think, do, and feel. This will happen because you make it happen. It will happen because you have made the decision to step up and do what it takes to have what you want.

As we go through this book together, you will discover that unlike most lose-weight programs out there, there is no "one size fits all" solution (no pun intended!) to responsible and permanent weight control. It just doesn't work that way. Because you are a unique individual, your weight-control issues are unique, as well. The strategies you require must be yours and yours alone. Any plan that creates lasting, for-life results is going to have to be designed specifically for you, by you, with help from someone who has done his homework and has broken the code of what is truly required for you to lose weight and keep it off. That someone is me.

For more than thirty years, I have counseled people just like you, people battling weight problems, ranging from chronic obesity to life-threatening eating disorders, and I understand the impact on their life not just from a professional standpoint, but from a personal one as well. In 1995 my father, who struggled for years with weight-related heart disease, collapsed and died suddenly of a heart attack one Sunday morning while teaching Sunday school at his church. Obesity robbed him of many precious years of his life, and it has gravely affected the health of many other members of my family. To say the least, I am painfully aware of the toll obesity can take on every dimension of your life and health. Over these many years of counseling overweight patients, I have discovered what it takes for you to create the results you want. That means I know how you can get your weight and your life under control and back on the right track, permanently. When you follow my instructions and take the decisive and effective action I will detail for you, you will begin to live with such a high level of health, energy, vitality, and control that your life will seem like new. And you will never have to revert to your old, overweight self again -- ever. Trust me, you are going to get there faster with this approach than if you had followed all the fad diets in the world, one right after the other. Whatever your current weight or diet history, this is something that you can do. All it requires is a willing spirit and an open mind.

I am not one to jump on my own bandwagon, but there was an eight-year period in my career during which my work focused particularly on people who were 100, 200, 300, or more pounds overweight -- men and women who would normally be written off as "hopeless cases" -- most of them emptied of any expectancy for ever scaling down to a normal weight. The approaches I used with them are precisely the very same get-real strategies for weight loss you will learn about and apply here. That said, I will skip to the end of the story and tell you that, significantly, more than 80 percent of these patients not only lost their excess weight, they kept it off. (Regarding that 80-plus percent success rate, know that these kinds of numbers are amazingly rare and fly in the face of the outcome of conventional diet programs, which, embarrassingly, can claim barely a 5 percent "success" rate. Put another way, this means that dieting has a 95 percent failure rate. Ninety-five percent of all people who lose weight gain it all back, with interest, within a few years. Not very good odds, not good at all. You wouldn't gamble your money if those were the odds, if out of every 100 spins, rolls, or poker hands, you'd lose 95 times. You'd go broke. Same deal here: stop gambling with your weight and your health.)

I'm so confident about what I'm giving you in this book because it is not only from my own professional experience, but it is also from what the most current research into weight control suggests. I reviewed every piece of quality research I could find in the psychological and medical literature. You're going to learn the scientific and proven truth, the reality, and the honest-to-God deal about those things that can genuinely help you when you take action and do your part. It's information that you won't get from the weight loss gurus and the diet industry because it can't be Madison-Avenued into new diet schemes. What I've done for you is to distill all the relevant information you need, from my clinical practice and from the research on who keeps weight off and who doesn't, into a coherent, doable plan that will help you do this right, one time, beginning now. Up until this point, you just haven't had the answers, the knowledge, the tools, the inside scoop you need to initiate and sustain lasting change. Now you do; now you will have what you need. But for you to succeed, you have to translate this knowledge, awareness, and insight into action. I will show you how on every single page of this book. This is not brain surgery, not even close. There is, however, a science to these matters. And I know the science. So if you will do what I am about to set out for you, you will lose your unwanted weight and you will keep it off. If you don't, you won't. It's just that simple. Further, what you are about to do doesn't work some of the time, it works all of the time.

But let me warn you: I'm not going to tell you what you want to hear. I'm going to tell it like it is, even though that may be difficult to hear. I'm going to tell you the truth, and in so doing, stop this ridiculous roller-coaster ride you have been on for way too long. What's more, experience has taught me that effective weight control will never be "quick and easy," but it is doable. The reason no one has ever told you the truth is simply that "quick and easy" sells a whole lot better than "doable!" I promise you that "doable" works because the quickest route from A to Z, from what your weight is now to what you want it to be, is not at some hurry-up, panicked, fevered pace. If you are going to get the results you want, the fastest way is by following the plan I will outline for you here. Maybe right now, as you read these words, you are all pumped up, emotionally energized, motivated to the max, about getting started. That's fine, but let me caution you: even if you have all of the desire or "want to" in the world, this is not enough if you don't know "what" to do and "how" to do it. Think about it: if all of a sudden you were strapped into the cockpit of a Boeing 777 at 40,000 feet and forced to "land or die," you would be highly, highly motivated to succeed. But no matter how much "want to" you had, you would not get that airplane on the ground in one piece. Without some very specific knowledge of speeds, power settings, and procedures, you would crash. Same deal here!

Maybe, on the other hand, you are completely deflated because of your latest frustrating attempt at weight loss. Maybe you feel demoralized and feel a sting of shame over your size. Maybe your weight problem is draining your life energy day by day, and making you feel miserable about yourself and your future. You've internalized a feeling of powerlessness, and every time you try and fail, you subject yourself to more of the same. If you have lived like this for very long, you may have developed an underlying hopelessness. Well, don't you give in to it! No matter how many diets you've tried, no matter how many times you've failed in the past, no matter if you haven't seen your feet in forty years, I want you to stop selling yourself short and reach in a mature and strategic way for all you are capable of doing, being, and having.

If you are ever to get started on the right path to change, there is one important precondition you have to meet. You must rid yourself of that gnawing and overpowering sense of urgency and panic that always seems to appear on the scene, like ants spoiling the fun at a picnic, every time you decide to lose weight or otherwise get in shape. You know these feelings; they nag at you with words like you have to be skinny by summer...you have to be buffed by your birthday...you have to be thin for that job interview...you have do this or that, and so it goes, relentlessly tormenting you to the point of making you want to give up before you start. Go on alert here that this is the language of losers, and if you rely on it, always telling yourself that you have to do something about your plight, you will subvert your own best interests. And the prospect of losing weight and getting healthier will be less agreeable and less manageable with each passing day.

So listen to me: you do not have to do anything. You always have a choice. You can choose to obsess about your weight, or not. You can choose to worry about it, or not. You can choose to panic about your situation, or not. When you choose your behavior and your thoughts, you choose the consequences that flow from those choices. So you must start choosing differently, right here and right now, by being open to this book and everything in it.

Stop telling yourself that you just absolutely "have to" lose weight, because that's a lie. You don't "have to" lose weight. You may want to, you may even need to, but you don't have to. It would be nice if you did, but it isn't something you must do. That's just what you have been telling yourself because you thought it would motivate you. Lying to yourself like this won't help you; trust me. You have to breathe -- no choice there -- but you don't have to lose weight. So instead of all that drama and self-recrimination, I want you to choose to feel very calm and very relaxed. Get up each morning, look at yourself in the mirror, and see yourself not as someone who is overweight or out of shape, but as the someone you will become, a person with a greater level of dignity and worth who, for probably the first time ever, is finally going to succeed -- for a lifetime.

As my friend Maya Angelou has so wisely said, "You did what you knew how to do, and when you knew better, you did better." That's where I want you to be at this point in your life. Whatever you did in the past to try to lose weight, you did what you knew how to do. But as we work together through this book, you will know better and you will do better -- a whole lot better!

Trust me, you will succeed -- you will do this right, one time -- because you are about to take your weight-control efforts to a deeper level, where you exercise your personal power to be totally and consciously in charge of everything you think, do, and feel. It's not just about cutting calories, doing a few more push-ups, or taking diet pills. It's not simply about just getting "skinny." It's about changing what you eat, why you eat, where you eat, when you eat, and how you eat, and doing it all in a way that is custom-designed so that it is natural for you. It's about changing yourself from the inside out, so that being what is fit and healthy for you is as natural and as normal as breathing.

By changing yourself from the inside out, you will be able to attain and permanently maintain what I call your get-real weight. It is very important that I establish a clear definition in your mind of what this really means. Essentially, it means a weight that is healthy and realistic for your age and for your physical and genetic makeup, a weight at which you are happy and truly at peace with your size, and a weight that is stable because you have taken control of every factor in your life that keeps it there. Incidentally, that weight may not be at all what you now think you should weigh. For example, if you are a woman who is postmenopausal and you have had three children, and what you want is to be super-skinny like you were at age twenty-three, the reality is that you need to aim for something else. Your get-real weight is a state of health and well-being that is congruent and in harmony with how you are physically and genetically configured. It is the weight that is "right" for you -- a stable, comfortable weight. It is the weight at which you look good, feel good, and lovingly accept yourself from the inside out.

Copyright © 2003 by Phillip C. McGraw.

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Customer Reviews

Average Rating 3.5
( 58 )
Rating Distribution

5 Star

(25)

4 Star

(12)

3 Star

(4)

2 Star

(8)

1 Star

(9)

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See All Sort by: Showing 1 – 20 of 58 Customer Reviews
  • Anonymous

    Posted August 28, 2008

    The Ultimate Solution

    I have always liked Dr. Phil's approach to things and was very excited to see what he had to say about the subject of weight loss. I was glad to see that this book is a easy read and that this book emphasis on the often neglected behavioral strategies needed to lose weight. I Combined Dan Robey ¿The Power of Positive Habits¿ with Dr Phil¿s ¿The Ultimate weight Solution¿. This allowed me to learn how to stop eating so much and replace it with positive eating habits. All in all these are great books and I giving them both 5 stars easy.

    2 out of 3 people found this review helpful.

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  • Anonymous

    Posted May 11, 2007

    A reviewer

    This book is good as it works with where you are. I found I so much about why I overeat. Well I no longer do and lost weight from the beginning.

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted November 2, 2003

    Too Little Fiber

    I was expecting more than this. He doesn't reveal any earth shattering news about weight loss. I get more from watching him on TV! Despite his protests, he has jumped on the weight loss campaign. Tell me something I don't know...

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted September 30, 2003

    You too can write a book about losing weight and make money!

    As others have stated previously there really isn't much new here. We all know that we need to get off the couch and start exercising and eating better and less. Yes, there may be many psychological reasons why we eat so much but if we think about it ourselves we can come up with good reasons. The questions he has can help some. I got the book and then joined Weight Watchers at work. I think it can be helpful for some people though.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted January 19, 2013

    dr phil

    This book mainly reinforces what we all already know However it takes an approach that causes you to truly examine yourself your thoughts and feelings in a way most of us never do in our lifetime-By examining ourselves from the inside out the book leaves you with a whole new outlook on life in general- Not just your journey to permanent weightloss-After reading not only am I approaching my weight differently but my relationships with friends and family as well-I am so pleased and grateful for the opportunity to read this book-It has truly been a life changing gift to myself!

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted February 4, 2011

    A very good book by an excellent man

    Dr Phil is an excellent psychologist who has written a very good book on weight loss.Dr Phil himself is in good shape for his age.Being a psychologist gives him added insight into what are the problems people face with weight loss and how to address them. Dr Phil has made an enormous contribution to empowering people.His weight loss book is filled with relevant information on how to lose weight. Written with the straightforward integrity that is the hall mark of Dr Phil, the advice in this book will prove very valuable to any one seriously interested in losing weight.

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  • Posted March 28, 2009

    Excellent Book and Resource from Dr phil

    Weight Loss is a complex and difficult subject for people to deal with. Psychology plays a very important part and Dr Phil correctly addresses the barriers that people are likely to face and what to do about them. Unless you get the internal mental work right , exercising on will power will not work. You need to have a system in place and you also need the help of a support group. Dr phil correctly addresses all the issues pertaining to this complex and difficult issue.

    Weight Loss is not easy and requires a disciplined approach. Dr Phil's book could be used as a textbook on how to deal with weight loss. By using the Dr Phil platform to ensure that this information reaches as large a population as possible, Dr Phil has no doubt helped many people overcome this health problem that affects a large group of people.

    I like Dr Phil and I think his books and shows are informative and useful. His family is committed to the same causes as Dr Phil with his wife Robin and son Jay have written books and provided their own take on what it takes to be successful in life.You will find the Dr Phil resources to be very useful is helping people achieve greater life management mastery.

    As for the book, make it a permanent addition to your library if you are dealing with weight loss issues or you know someone else who is dealing with this major problem.

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  • Anonymous

    Posted December 15, 2008

    Good book Overall...recomended!

    Dr Phil's book on weight loss is comprehensive and quite detailed.People who are immature like to criticise Dr Phil for being overweight himself, but the truth is that Dr Phil is a big man so he looks a little heavy. He appears quite healthy on TV.<BR/><BR/>Many people think that weight loss is mostly about exercise and discipline. Athough this largely true, you need to have the right mind frame to achieve those objectives. Dr Phil therefore spends a fair amount of time explaining why healing feelings and having the right attitude are important to weight loss. He then moves into diet,exercise and having a support group to help you.<BR/><BR/>I would have given more importance to exercise and kind of play down the need of a support group. I think people need to find the motivation inside themselves. Perhaps I am a more motivated kind of person and maybe Dr Phil in his wisdom recognizes that people do need help and encouragement, which is why he devoted a chapter to it.<BR/><BR/>Dr Phil's book is a good one and I would encourage people to read it with an open mind. Dr Phil is good at explaining how to improve your life as he has a lot of expertise in the area of self development and self management.

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  • Anonymous

    Posted August 1, 2008

    Disappointed..

    I was very disappointed with this one...would not recommend it to anyone!

    0 out of 2 people found this review helpful.

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  • Anonymous

    Posted February 1, 2005

    Valuable info in this book- here's why.

    Finally a weight loss book that takes a good long look at the psychological side of losing weight. It may not be the end all in weight loss books, but I feel that this aspect of weight loss is just not talked about enough these days.

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  • Anonymous

    Posted December 3, 2004

    Worth its weight.

    I have always liked Dr. Phil's approach to things and was very excited to see what he had to say about the subject of weight loss. Needless to say, I was very pleased with the book. Without going into a lot of detail, the forte of this book is its emphasis on the often neglected behavioral strategies needed to lose weight. We all know to stop eating so much, but this book makes you think about such things as enlisting a circle of support and eating for emotional reasons. All in all its a great book and I give it 5 stars easy.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 27, 2004

    it works

    this book is awesome. It works. The things in the book are within reach and a lifetime change

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 31, 2004

    Worth a look.

    The value I found in this book is its emphasis and attention to the behavioral aspects of weight control. Most everybody knows to cut calories and exercise, but things such as eating for emotional reasons or recruiting a circle of support can sometimes mean the difference between succeeding and failing.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted April 12, 2004

    I GOT MANY TIPS,ON HOW TO EAT.

    THE ULTIMATE WEIGHT SOLUTION BOOKS,IS REALLY GOOD,FOR PEOPLE WITH EMOTIONAL PROBLEMS.I AM OVER WEIGHT,BUT I DON'T HAVE ANY EMOTIONAL PROBLEMS WITH FOOD,LIKE SOME PEOPLE,BUT I READ ALOT OF HELPFUL TIPS TO LOOSING WEIGHT AND TO START EATING HEALTHY. I STILL DON'T KNOW HOW TO LOOSE 27 POUNDS IN 8 WEEKS? I'VE BEEN EXCESISING 6 TIMES A WEEK AND EATING HEALTHY,I'VE BEEN WORKING MY BUTT OFF,AND LOST 7 POUNDS IN 5 WEEKS. I'M STILL VERY PROUD OF MYSELF,FOR ALL THAT EFFORT I'M DOING. I RECOMMEND YOU TO BUY THIS BOOK.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 18, 2004

    A Sensible Approach to Eating and Weight

    Dr. Phil has a way of making things simple and his diet plan is that way. I like his ideas and have found the plan to be helpful. Dieting is often hard for me if I am too strict or eliminate too many types of foods, and I like Dr. Phil's ideas about moderation and being real. I even find myself using his ideas if I experiment with other diets. This is worth reading.

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  • Anonymous

    Posted April 29, 2004

    Great Book

    This book really opened my eyes to the underlying feelings and emotions that were driving my eating. The key to finding success through this book is yourself. You have to be honest and willing to evaluate your life and change bad habits. The guy that gave this book one star was probably unwilling to change. I hope Weight Watchers works for him!

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  • Anonymous

    Posted March 9, 2004

    Doesn't even deserve one star

    This book is nothing. Worthless. Yes, I am overweight I have said it for years. But I have lost over 100 pounds and this book didn't help me do it! This book is worthless and I followed all the steps it told me to, and it didn't work! I am just saying save you 20.00 for a weight watchers program. That is what really works. They say beauty is in the eye of the beholder, and Dr.Phil can tell us we are beautiful all we want but he hasn't seen us so he should hush up.

    0 out of 2 people found this review helpful.

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  • Anonymous

    Posted March 23, 2004

    Ultimate weight loss works!!!!!

    This book has changed my life. I have been doing the 14 day rapid weight loss and have lost 27 pounds in 8 weeks and lost many, many inches.I have gone down 2 dress sizes. Dr Phil helps you with the 7 keys to know who you are and where you are going. I recommend this book highly.

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  • Anonymous

    Posted March 23, 2004

    A Realistic Approach to Eating

    Dr Phil really helps us explore our habits and emotions. He gets us to realize why we do what we do, binge etc. He reaches in to depths that we have not gone before. Weight Watchers is good, but it doesnt take away the emotional reasoning for our eating habits like Dr Phil does. He's honest and very helpful.

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  • Anonymous

    Posted January 15, 2004

    Practical AND Inspiring

    I know there are already many reviews on this book, so you don't really need my input...but I couldn't pass up the chance to recommend this! There were many passages in this book that inspired me and that I return to regularly, in addition to just great practical advice. Dr. Phil doesn't preach, but he also doesn't enable you to keep fooling yourself either. He tells you everything you wish your best friend did.

    Was this review helpful? Yes  No   Report this review
See All Sort by: Showing 1 – 20 of 58 Customer Reviews

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