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5 Steps To Becoming Your Own Weight Loss Boss

5 Steps To Becoming Your Own Weight Loss Boss

Since Im entrenched in the fitness industry, I come across a lot of Diet and Fitness books. Frankly, when I saw the new book, Weight Loss Boss[1] by David Kirchhoff, President and CEO of Weight Watchers[2], I didnt know what to expect! Yet surprisingly, it really struck a chord: Its a refreshing, authentic look at the struggle of losing weight and maintaining it by the head of one of the most successful weight loss brands in the world. What I love about this book is that he doesnt speak as a CHIEF EXECUTIVE from his lofty perch in an ivory tower, but as a regular guy who has had his own lifelong struggle with weight and learned valuable lessons along the way. The truth is, whether youre a world traveling CEO or a stay-at-home Mommy blogger, everyone struggles with similar food and weight issues. Kirchhoffs advice and tips are realistic, relatable, practical for everyone, and they pave the way for a sustainable, healthy lifestyle the kind of lifestyle I advocate for in everything I do. Here are 5 steps he talks about that you can use to set yourself up for your own success:

1. Willpower is overrated

When you rely on willpower alone you set yourself up to fail. Routine will win out over willpower 99% of the time and this is why diets dont work. They rely on short-term changes that no one can keep up! If you plan your everyday routine around exercise, nutritional meals, and reaching realistic goals, you set yourself up for success.

2. Create Good Habits

A good habit doesnt require willpower or discipline. By definition, a habit is something you dont think about much, its automatic. With a bad habit you probably dont think about it until you suffer the repercussions. Kirchhoff outlines the Formula for Behavioral Change created by B.J Fogg, a professor at Stanford. If theres a habit youre trying to shed, you need to be motivated to lose it. You need a reward (not food!) to make it worthwhile; you need the steps to get rid of it in the simplest way possible which is the ability. Finally, you need a trigger. This can be anything from a personal trainer, best friend who will remind you, or even an alarm clock to get you going. It takes 4-6 weeks to internalize that trigger mechanism and establish a habit, and now is the best time to start!

3. Managing[3] your Environment

Kirchhoff says, Out of sight, out of mouth and dont bring it in to your house or your office. Make the better alternatives for yourself easily accessible, and learn to predict what David calls hot states and cold states. Hot states are when youre tossed into a situation where temptation is all around you, like a buffet at a busy conference that is filled with foods out of your normal routine that will kill your calorie budget and make you feel horrible afterwards. The best way to deal with these situations is with a plan when you are in a cold state, before temptations present themselves. Most of the time you can predict your hot states our brains can get us in trouble with cravings, but they can also help us behave. The longer youve been practicing your routine, the less youll be prone to give in to a hot state situation.

4. Build a Support Network

We tend to think that were the only ones who are having a hard time, and everyone else eats well and exercises without any effort. This couldnt be further from the truth! Opening up about your experience helps to hold you accountable for your actions. Before writing Weight Loss Boss, Kirchhoff started a blog called Man Meets Scale to share his struggles and triumphs with weight maintenance. He found that men and women opened up, and found encouragement to keep going and keep sharing. The more people who know about your goals and struggles, the more people are able to help and support you in your journey.

5. Its about Food & Exercise

Its one thing to lose the weight, but how do you keep it off for the rest of your life? He talks a lot about maintenance: Staying focused, continuously setting new goals and being accountable are the keys to maintaining weight loss. Its a sobering truth that if you struggle with weight, you will always struggle with weight, but that doesnt mean youre doomed to live a life without enjoying food! The best thing you can do for your relationship with food is to love food that loves you back. Stay away from the bad girlfriends of food, as Kirchhoff cleverly calls them. Theyre the ones that give you a quick thrill and make you feel like crap afterwards, leave you wanting more and are TERRIBLE for you in the long run. Settle down with great food, and youll be in a happy and satisfying commitment for life.

All proceeds of Weight Loss Boss the book go to benefit Share Our Strengths No Kid Hungry Campaign, a nonprofit dedicated to ending childhood hunger in America. You can check out Weight Loss Boss on Amazon and where books are sold. For more information visit[4][5][6][7]

How do you balance health and a busy life? Comment below, talk to Jennifer on Facebook[8] at, or on twitter @therealJenCohen.


  1. ^ Weight Loss Boss (
  2. ^ Weight Watchers (
  3. ^ Managing (
  4. ^ Share Our Strength (
  5. ^ United States (
  6. ^ Amazon (
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  1. Reply

    What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager with a problem and I need help so please help me… I’m  desperate. I have Lupus and when it flares up I have to take prednisone which causes weight gain. I want a higher self esteem. Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!

      • HealthNut
      • May 26, 2012

      There are some good tips listed in the answers, here are a few more. Recent studies have shown that having eggs for breakfast will increase energy during the day and act as a natural weight suppressant. Have listed an article on using eggs as a weight loss food. Tracking your daily food intake and daily exercise will help a lot in determining how much you are really eating and working off each day. Have also noted a article that list a few easy ways to work exercise into your routine.

  2. Reply

    What Are Your Best Tips For Weight Loss Success? I’m looking for some new weight loss tips, I work out regularly and I’ve cut out excess white sugar and complex carbs, how have you successfully lost weight?

    Please, no advice if it hasn’t worked for you or someone you personally know 🙂

    Thanks ahead of time for your answers, and I’ll be sure to pick a best answer to give those points!

      • HealthNut
      • May 26, 2012

      I wish you had posted your present workout plan, but I can give you some tips to get you too the next phase of fitness.

      If you can do LISS(low intensity steady state), early morning easy walking, even on a treadmill for 40mins on an empty stomach, you will burn fat, while holding onto your LBM(lean body mass), which is the key for you to burning fat. Always remember, if you do cardio and weights correctly, you will hold onto LBM, so you can burn fat. If you do things like run on a day you lift weights, you will burn up muscle, a no no, so always choose LISS early morning and 20mins after weights. If you want to run, or do run intervals,only run on days you don’t lift weights… again, you hold onto muscle.

      For meals, you should be eating 5-6meals per day, protein/carbs/healthy fats(I wonder why you cut out complex carbs?) They are what supports energy building for LBM, along with protein and healthy fats… you boost your metabolism all day. You need to have the proper ratios to support LBM. Eat things like lean steak, grilled chicken breast, tuna, 1-yolk with 2 whites, toast, oatmeal, potatoes, cheerios, olive oil lightly drizzeled over your salad, 4 walnuts, danon light yogurt….with these choices, you can form 5-6 small meals or 2 as snacks easily!

      If you can eat properly to support LBM, and ignore the scale weight, you will look terrific! The above are some of the rules and tips I use for my clients for success! With all my clients, they learn that the scale moves slowly or not at all, or sometimes they gain, but that is because their muscle to fat ratio is so high, and muscle weighs more, but they lose inches and feel great, and need to buy new clothes!

      I hope this helps! Good luck!

  3. Reply

    Does Anyone Know Any Good Weight Loss Tips? I’ve been struggling for the past few months to drop the last few pounds I need to fit in my cheer uniform from last year. Does anybody know any good, fast, sufficient weight loss tips that can help me drop 10-15 pounds by at least January? Please help!

      • HealthNut
      • May 26, 2012

      The best advice I could ever give you is losing weight takes time. If you’ve tried and failed many times (which is what I am going through), you have to start slowly. Maybe start cutting out bad things in your diet little by little. You can’t expect to go from eating sugary processed foods and not exercising much to extreme healthy eating and exercising 7 days a week in one day, or even one week. You have to learn to control yourself and that means start small and keep everything under control. Another VERY important thing to remember is to NEVER EVER EVER give up! No matter if you go a whole week eating junk foods and not exercising, that does not mean you have to give up and never reach your goals. Just think, well, next week I’ll do better and get back on track. You have to believe you can do it. You have to want it for yourself and no one else.

      Exercise at least 5 times per week. I suggest strength training and cardio. Let’s say Monday you walk/run for 30 minutes, then Tuesday you would do push ups and sit ups and planks, and squats and then take a break Wednesday and start back up on Thursday.

      As far as your eating you really need to watch what you eat! That is the most important step. Portion control is important. If you normally get a big dinner, then cut the amount of food you get in half and that will help a lot. Another way is to get your plate and only eat 3/4 of the food you have on your plate.

      Eating healthy, lean meats, whole grain breads, and staying away from sugary things and high calorie foods. Always remember that cutting out something bad with something healthy really makes a difference. Drinking sodas and eating candy bars is empty calories. If you replace those things with a whole grain waffle or one small piece of dark chocolate it will really help.

  4. Reply

    I Am 5foot 11 Inches Tall And Weight 230lb. Can Any Body Give Me Some Weight Loss Tips Or Diets? Hi. I am a 15 year old kid, who is 5’11, 230lb. And I need some weight loss tips before school starts. I work out alot. I play high school football, and competitive baseball in the summer. During football I lose all of my weight, but after that I gain all of my weight for baseball season. Please HELP!!! What can I do?

      • HealthNut
      • May 26, 2012

      No fats , no sugars and no junk food plus all the exercise you can manage ,

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