(Michael Friedman's 4th visit)

Dearest:   In 1990, my guest joined Weight Watchers® and reached lifetime status in 
1991.  Over the next years, he did something many of us do - regained most of the 
weight. In 1998, he shed 85 pounds and has gone on to become a Weight Watchers® 
leader and endurance runner, who participates in marathons all over the country.

       M  I  C  H  A  E  L       F  R  I  E  D  M  A  N

has also raised thousands of dollars via these marathons for the Arthritis Foundation. 
Losing weight, becoming fit, and successfully completing the marathon have changed 
Michael's life forever. He's currently working on earning his Certificate in Fitness 
Teaching.

Michael, it's great having you back in Power  Surge!   It seems we've become more 
lenient about obesity because wherever you go, people are very overweight. Also, 
clothing manufacturer's seem to be catering to the larger sized woman, for example 
with "plus" sizes in department stores and catalogues that never featured them before. 
Granted, it's a "reality," but is this reality discouraging people from getting back 
into shape?


Michael Friedman:   Dearest, did you want me to address that question?


Dearest:   Yes, please :)


Michael Friedman:   You got it.  First, I want to thank you for inviting me back.  


Dearest:   You're most welcome.


Michael Friedman:   I truly enjoy these opportunities.  I don't know whether the 
circumstances you described discourage people from getting back into shape.  It's very 
interesting all the conflicting messages that there are in our society.  On the one 
hand there are all the messages which promote youth, being thin, and so on.  On the 
other hand there are messages more accepting of us "as we are" Then there are all the 
messages which tell us to be healthier, fitter and so on.  All in all, I think that as 
regards our bodies we are fed any number of mixed messages which can leave anyone 
rather confused and ill at ease.


Dearest:   Do you think it might be due to the large population of baby boomers and 
feeling empowered about getting older and being comfortable with who we are?


Michael Friedman:   That could be, Dearest.  I really haven't given that a lot of 
consideration.  The population I see in Weight Watchers comes in the door dissatisfied 
and ready to make changes for themselves.


Dearest:   Thanks, Mike :)  MsCoulter, you had a comment?


MsCoulter:   I don't think anyone wants to be the fat lady in the plus size dept.  I 
also think men are more inclined to believe that being overweight is OK.


Dearest:   Ahh.. that's fascinating about men thinking it's okay.  Mike, what do you 
think about that? 


Michael Friedman:   Ms Coulter makes a very good point.  All one has to do is look at 
the world of advertising to understand that.  While it's true that there are plenty of 
messages telling men that they should look and act a certain way to be sexy and 
attractive, certainly the vast amount of such advertising is directed at women.  Men 
have much more permission to not be so concerned about their size, appearance, and so 
on.


Dearest:   Mike, do the Weight Watchers meetings help people deal with why they overeat 
as well as how to lose weight? 


Michael Friedman:   In part that depends on the WW leader.  One of the outstanding 
features of the WW program is what we call the Tools for Living.  These are a set of 8 
tools which provide a means to maintain motivation and make changes which can make 
weight loss lifelasting, permanent.  In my meetings we work a lot with the Tools for 
Living and look a lot at the reasons why we might overeat.  It certainly isn't because 
we want to be overweight, unhealthy and unhappy.  :-)


Dearest:   Can you share with us those 8 tools?


Michael Friedman:   Dearest, we could spend the next 40 minutes doing that! 


Dearest:   Well, just a brief list :)  Thanks


Michael Friedman:   I'll be happy to tell you what they are, although that might not be 
too helpful.  So, here they are: (In no particular order:)
1.  Winning Outcomes (these are akin to goals)
2.  Reframing
3.  Empowering Beliefs,
4.  Anchoring
5.  Positive Self-Talking
6.  Storyboarding
7.  Motivating Strategies
8.  Mental Rehearsing


Dearest:   Thanks. I remember hearing the expression, "Don't turn a lapse into a total 
collapse." Do many people do that when they fall off their program? <sounds like a 
turnip truck>


Michael Friedman:   That's an excellent expression, Dearest.  I've never heard that.  
Unfortunately, it is all too common that when one lapses even a bit, they lose 
perspective and think that it's all over for themselves.  If someone came to me with 
that as an issue, we might turn to the empowering beliefs or positive self-talking or 
motivating strategy tool to see if we could deal with that issue.



Dearest:   Thank you, Mike.  Dakasa, go ahead, please.


Dakasa47:   I have been going to WW since August and have lost 20.2 pounds. I feel my 
motivation slipping and I have about 50 more pounds to go.  Can you give me some 
suggestions on remotivating?


Michael Friedman:   Dakasa, that's a key, maintaining motivation.  First, may I ask you 
a question?


Dakasa47:   Yes


Michael Friedman:   Do you think your motivation issue has anything to do with the 
holiday season and the parties and temptations which might be in front of you?


Dakasa47:   Not really. I am not going to any parties.  I just can't seem to stay 
motivated.


Michael Friedman:   Ok, then I can make a couple of suggestions.  One, try to remember 
what brought you into WW in the first place and if you can get back in touch with how 
you were thinking at the time, that may remotivate you.  Second, you might try 
"starting over."  Go to a getting started session after a regular meeting.  Treat WW as 
if it were all new.  Do the next week as if you were brand new with all the 
anticipation of a new member.  See how that works and feels.  I have had a number of 
members try that and it seems to work very well.


Dakasa47:   Thank you. I will try that.


Dearest:   Great advice, Mike. Also, how important is it to keep a journal of what we 
eat? 


Michael Friedman:   Dearest, were you at a WW meeting today?  :-)  That's the topic
being addressed all around the country this week.  It is crucial to 
journal.  Anyone engaged in weight loss programs will tell you that, not just WW.  It's 
motivating, keeps you on track, enables you to know just what you've done, it gives you 
a record you can go back to when you need to be reminded of what you did that was 
successful.  One of my members reached Life Time today and she said that one of the 
most important keys for her was journaling.  By the way, she lost 60 pounds since the 
first of the year.


Dearest:   Makes sense. Thanks, Mike.  Rose, go ahead.


Rosestone4:   What do you think of the latest "carbohydrate addict's" craze?  


Michael Friedman:   Rose, this question is asked every time I'm here.  That only shows 
how important a question it is.  I'm learning more about this all the time, but do not 
consider myself and expert about it.  My only comment is that most of what I have read 
from respected nutritionists is that the low carb, high protein diets are (a) fads and 
(b) dangerous.


Dearest:   ZJ, go ahead


Z J Gragg:   My WW leaders are encouraging me to maintain at the top of my range -141-
rather than go to 135--which I feel more comfortable about.  What is your take on this?  


Dearest:   Zelma, tell everyone how much you've lost on WW :)


Z J Gragg:   90 lbs so far.


Dearest:   Wow... "weigh" to go :)


Z J Gragg:   Thank you


Michael Friedman:   Zelma, it is difficult for me to say much about an individual 
situation such as yours.  And, yes, congratulations!!!!!  You are definitely a model 
and inspiration for all of us!


Z J Gragg:   Thank you


Michael Friedman:   You and your leaders, together, have to decide on your ultimate 
goal weight.  You know, I'm sure, that basically we look at two factors.  The first is 
what do you want to weigh.  The second is for you to determine what you can maintain 
easily.  We don't want you to have to struggle to maintain your goal weight.  This is 
something for you to figure out in discussion with your leader.  Often we suggest that 
someone might want to set the top of their range as their goal just as a matter of 
what's easy.  You can always go lower!!!!


Dearest:   MsCoulter, go ahead with your question.


MsCoulter:   I am in good shape but cannot eat normally to stay this way. One or two 
light meals a day with exercise is all I can have and God forbid if I should give up 
smoking! With all the advances in medical science why isn't there a safe way to speed 
up metabolism?


Michael Friedman:   The only way I know to effectively speed up metabolism is with 
development of muscle mass.  Muscle burns calories (energy) faster than other tissue.  
If you haven't been doing it, MsCoulter, you might try weight training.  That does not 
mean you have to get bulky.  Far from it.  But you can improve your muscle tone and 
perhaps your metabolism as well.  Unfortunately (or fortunately) there is no ideal 
perfect human being.  We are all different and some of us are going to be slower 
metabolizers than others.


Dearest:   Excellent answer, Mike. Thank you. Mary, go ahead :)


PianoMary:   I understand that there's going to be a new program this January (as there 
is every new year)...Can you give us an advance description of some of the new 
features, how it differs from the current 1-2-3 program or is that a top secret?  


Michael Friedman:   Mary, I never thought you'd ask!!!


PianoMary:   <~~mind reader!


Michael Friedman:   I would hope that WW leaders around the country would be telling 
their members about what's in store for Y2K.  We have some fantastic innovations for 
you.  First I would emphasize that 123 Success isn't going anywhere.  It is so 
incredibly successful that I doubt there will be any major changes in the underlying 
program until someone develops something at least as equally good.  The changes will be 
difficult to spell out here as I have in detail in my meetings for the last couple of 
weeks, but I'll take a small stab at giving some hints here.  First, the changes will 
roll out starting on December 26.  

The changes are in two main areas.  The first is what members will do when they first 
join.  When someone joins WW, instead of just being told their weight range and then 
flouindering around a first goal, we will tell new members that initially they are to 
aim at losing 10% of their current weight.  After reaching the initial 10% loss, they 
will be given a ceremony just as if they had reached goal weight and will be introduced 
to part two of the program.  The first part is called "The 10% Difference".  

The second part will be called "Feeling the Difference" and new goals will be set and 
the entire program will be given to members, meaning some of the more sophisticated 
parts of the program.  The second major change will be in activity/exercise.  Without 
going into significant detail, I will tell you that it will easier for people to get 
into activity.  During the 10% difference part of the program, the Activity program 
wIll be very modest.  When a member reaches 10%, the entire activity program will be 
given to the member.  

I'd love to say more, but I would have to go on and on.  Attend a meeting during the 
week of Dec. 26 and get all the details!!!!  :-)


PianoMary:   Thanks!  Sounds very interesting. 


Dearest:   Sounds like an interest concept. Maybe for the new millennium, we should 
translate Y2K into Y2K-nock off weight :) 


Michael Friedman:   lol


PianoMary:   LOL


Dearest:   Bobbi, go ahead, please.


Bobbi36056:   Can I use WW at home? I am 64 and house bound ....I  starve myself and 
still don't lose...


Michael Friedman:   Bobbi, there is an at home program.  To get the details for that, 
please call the WW Customer Service Number: 1.800.651.6000 or go to the Web Site: 
www.weightwatchers.com


Bobbi36056:   wow!! thanks much Mike  


Dearest:   Thanks, Mike. MsMoonie, your question for Mike Friedman?


MsMoonie56:   Have been on WW now 8 weeks having food boredom I have trouble with 
combination food points do you think the cookbooks are good for this?


Michael Friedman:   MsMoonie, the cookbooks are perfect for this!!!!  It seems that you 
would like more variety and would prefer if the points were calculated for you.  The 
cookbooks will solve both those problems.


MsMoonie56:   Thankyou.


Dearest:   Thanks, Mike.  Lunituness, go ahead.


Michael Friedman:   You are welcome, Ms.


Lunituness:   Hi, I'm almost at my goal weight & I've started gaining! Any advice?


Michael Friedman:   Lunituness, when you say you've started gaining weight, what do you 
mean?  For consecutive weeks?  In recent days?


Lunituness:   My last two weigh ins....1.2 lbs., then the next 1.4 gain. 


Michael Friedman:   Ok.  First, have you been journaling faithfully?  If you haven't, 
please return to doing that.  Otherwise, there is no way to know whether you are within 
your points range.  Second, did you lose weight into a lower weight classification?  If 
so, did you lower your daily points range?  Those are two key questions to look at.


Dearest:   Mike, I joined WW a few weeks ago, lost 4 1/2 lbs. the first week. Had a lot 
of stress the past 2 weeks and threw me off my program. Any advice as to how to get 
back? Thanks. 


Lunituness:   Yes, I always journal...have stayed within points too. I even raised my 
goal weight, lol. 


Michael Friedman:   Dearest, I'll get back to your question in a moment.  :-)  
Lunituness, it's hard to know why you've been gaining weight.  Have you discussed it 
with your leader?  This is one of those mysteries that's not always easy to figure out.  
You might have to be satisfied with being patient.  Sometimes our bodies play mean 
tricks on us and as we approach our goal weight, they decide it's time to hold onto the 
weight.  You might just have to keep doing what you've been doing and soon enough it 
will work again.  you might also try changing what you've been eating.  Our bodies do 
like variety.


Lunituness:   My leader did tell me that my body may be rebelling because I'm close to 
goal.  Thanks! 


Dearest:   Thanks, Mike. Let me ask everyone here a question....How many of you are 
currently on a weight loss program?


Rosestone4:   me
Z J Gragg:   me
Michael Friedman:   me :-)
Bobbi36056:   me
Dakasa47:   I am on WW
Lunituness:   me
TogaGirl4U:   me
PianoMary:   not really :(
Psycologis:   no


Dearest:   How many of you want to lose more than 25 pounds?  


Michael Friedman:   Mary, please don't frown.  Be gentle with yourself and you will 
make good choices for yourself.


PianoMary:   Thanks :)


Dakasa47:   I do
Z J Gragg:   Well, did!  need about 19 now.
Bobbi36056:   not me.  only 10
Rosestone4:   me
Lunituness:   Not me...only about 5 more lbs. left for me.
PianoMary:   about 15, I guess


Dearest:   How many of you are having problems getting through the holidays and staying 
on your programs? 


Dakasa47:   I am
TogaGirl4U:   me
PianoMary:   ME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Lunituness:   Me!!!
Rosestone4:   not SO bad, but....ya
Z J Gragg:   At home-in El Paso-not really---when I go to NC for Christmas--that may be 
a problem.
Bobbi36056:   I don't know how....but I do have great willpower.


Dearest:   How many of you would say "stress" is the greatest factor for your 
overeating?


PianoMary:   I would
Rosestone4:   oh, yeah.
Dakasa47:   that's my biggest problem
Lunituness:   Yes
TogaGirl4U:   yes
PianoMary:   absolutely
Z J Gragg:   sometimes


Dearest:   Interesting


Michael Friedman:   Dearest, I'd like to comment on the holiday eating issues.


Dearest:   Sure, Mike, go right ahead :)


Michael Friedman:   Thanks.  This is a time of year when the so-called "average" person 
gains something like 3 to 7 pounds.  I've heard different numbers.  At any rate, what 
those of you on programs can do is make a choice for yourself.  You can choose to 
continue to lose weight.  You can choose to maintain.  You can even choose to gain 
weight.  The operative word is choose.  You will be in control and will be in no danger 
of "blowing'  your program.  That is key!!!!!  I can't stress that enough.


Dearest:   Mike, could you address my question from earlier now?  I joined WW a few 
weeks ago, lost 4 1/2 lbs. the first week. Had a lot of stress the past 2 weeks and 
threw me off my program. Any advice as to how to get back?  Thanks.


Michael Friedman:   Of course, Dearest.  The first thing I would tell you (and I 
believe I have in the past), as I told PianoMary, is to be gentle and forgiving of 
yourself.  That you have been under stress is a reality.  That you have feelings is a 
reality.  That it might affect your weight loss goals is understandable.  Having said 
all that, I would ask you to talk to your WW leader.  Get a hold of the Reframing Tool 
for Living.  And take it seriously.  This is a tool which can enable you to find other 
ways to deal with your stress other than by eating.  If I didn't miss something in your 
question, that is the way to go!


Dearest:    Thanks, Mike. 


Michael Friedman:   Any time, Dearest!


Dearest:   Mary, go ahead.


PianoMary:   Some programs have a sponsor-type situation where there's someone you can 
call to talk to one on one, if you need extra motivation during a difficult time.  Do 
you think Weight Watchers will ever try this? 


Michael Friedman:   I haven't any idea, Mary!  :-)  Since this is in many ways a peer-
to-peer organization, get yourself a buddy or six!  Exchange numbers and make some 
agreements as to when you can call one another for support.  Frankly, I think peer 
support can be extraordinary.


PianoMary:   I was just wondering - it seemed like WW had tried so many things - thanks :)


Dearest:   Indeed, as we all know in Power Surge :)  Mike, thanks for another 
stimulating visit to Power Surge. I hope you'll return again very soon. If you have any 
questions for Weight Watchers Leader, MICHAEL FRIEDMAN, you can ask them on the Power 
Surge Web site at www.power-surge.com/asktheexperts/diet.shtml.  Please join me in thanking Mike for 
a stimulating chat tonight :) 


Dearest:    Zelma, your comment? 



Z J Gragg:   I think the person left I was going to address this to--but I wanted to 
say that when I either go short on vegetable portions or reduce my exercise program--I 
tend to not lose or gain.  That could be her difficulty.


Dearest:   Good advice, Zelma :) Thanks.


Join us Sunday, Dec. 12th when LINDA  OJEDA, author of "Menopause Without Medicine" 
returns to Power Surge.


Read Mike Friedman's first transcript
Read Mike Friedman's second transcript
Read Mike Friedman's third transcript
Read Mike Friedman's fifth transcript
Read Mike Friedman's sixth transcript


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