(Michael Friedman's 5th visit)


Dearest:   My guest tonight is a Weight Watchers® leader at 11 centers in California...MICHAEL FRIEDMAN 

is Power Surge's GIGS™ (Getting Into Good Shape) Weight Watcher's Consultant. You can ask him 
questions at www.power-surge.com/asktheexperts/diet.shtml   Michael lost 85 pounds on Weight Watchers® 
and became an impassioned endurance runner. At the age of 51, Michael ran his first of two 
marathons and has plans for many more. Michael has raised thousands of dollars for the Arthritis 
Foundation in the process.

Losing weight, becoming fit, and successfully completing the marathon have changed Michael's 
life forever.  His passions include Weight Watchers®, The Arthritis Foundation and his current 
goal of earning a Certificate in Fitness Teaching.  Michael, it's a pleasure to welcome you 
back to Power Surge :) Mike, why is it that some people lose weight on Weight Watchers, or 
other diets and keep it off, while others seem to yo-yo back and forth forever? 


Mike Friedman:   Thanks, Alice, for the kind introduction.  Let me correct you on one item.  
I've now run four marathons and will run my fifth in two weeks.  It is truly a passion for me.


Dearest:   Wow!  Congrats! :)


Mike Friedman:   Why do some people yo-yo?  The answer is both complicated and simple.  The 
simple part is that to accomplish long-term weight loss, it is essential to address the real 
reasons why we eat the way we do.  The complicated part is actually doing that.  That requires 
deep self-examination and life style/behavior changes.  That's not necessarily simple, although 
it's extremely rewarding.


Dearest:   Weight Watchers advises us to "Watch out for all or nothing thinking." What exactly 
does that mean?


Mike Friedman:   All or nothing thinking can be very self-defeating.  If you think you have 
to do it right all the time, it is very easy when you "slip" to think of yourself as a failure, 
which can then all too often lead to the next step -- give up.  Obviously that's not useful.  
My axiom:  The only way to do Weight Watchers perfectly is to not be perfect.


Dearest:   So, it's best to think one day at a time, rather than making long-term goals and 
not to go on a head trip if you fall off, but to get back on again?  


Mike Friedman:   Not exactly, Alice.  There is nothing wrong with long term goals.  Not at all.  
What is crucial, though, is to have doable, positively stated, short term goals.  That is a 
crux of the current WW program:  The 10% Difference.


Dearest:   Thanks, Mike :)  C'mon, let's see some questions for our bonafide WW Leader, Mike 
Friedman :)  Anne, go ahead now, please :)


AnneNY:   Can't control evening cravings.  Help!


Mike Friedman:   Anne, are there particular times of day or particular situations when you 
have cravings?


AnneNY:   After work in the evening


Mike Friedman:   Oh, and are you doing WW?  


AnneNY:   yes


Mike Friedman:   One or two more questions!  Are you spreading out your points during the day?  
Are you Getting enough to eat?  


AnneNY:   I am doing points but after 8 I inhaled everything


Mike Friedman:   Ok, Anne, I can't be sure of this, but I suspect that you are feeling cravings 
for some reason such as boredom, stress, or even fatigue.  Is there a chance that I'm right?


AnneNY:   yes


Mike Friedman:   Anne, this begins to get a little too complicated to deal with in this forum.  
Let me suggest that you talk to your leader about using the reframing tool.


AnneNY:   Thank you


Dearest:   Thanks, Mike. Mary, go ahead.


PianoMary:   Is that what this year's new program is...having short terms goals...like losing 
10% of what you want/should lose?  Anything else new in this program?  (You can tell I haven't 
been back for a while) 


Dearest:   By the way, if you have more questions, Anne, feel free to type another question 
mark :) Thanks.


Mike Friedman:   Mary, with the 10% Difference Program, when a new member joins they are 
given their weight range as always and then told to focus on losing 10% of their current 
weight and not worry about the long term ideal weight, which will come later.


PianoMary:   Thanks 


Dearest:   That's what I meant before about not focusing on the long-term weight loss. Thanks :)  
RLR, please go ahead.


RLR818:   What is the cost for Weight Watchers? 


Mike Friedman:   I can't answer that RLR because it varies from location to location.  Sorry.  


RLR818:   On average then? 


Dearest:   Mike, I've noticed WW has a new arrangement whereby you can pay the same weekly 
amount, or a little more, but miss some meetings. How does that work? 


Mike Friedman:   Actually, Alice, that's been in effect for almost a year now.  So, here 
goes in answering RLR's question and yours.  Here in the Bay Area the cost is $9.95 per week 
or $13.00 per week.  It's $9.95 if you will come to meetings most every week.  And you pay 
for missed weeks.  It's $13.00 if you know you can't come every week.  But you don't pay 
for missed weeks.  In some areas it's $8.95 and $12.00.  In other areas, such as Manhattan, 
it's more.  I think I'll leave it at that.  :-))  


RLR818:   Is there a contract to be signed?


Mike Friedman:   No contracts, RLR.  Your contract is only with yourself.


RLR818:   Thank you 


GentleLeaves:   What is your take on low carbs, high protein?


Dearest:   GentleLeaves, please go ahead <and please wait until I call on you. Thanks>


GentleLeaves:   I thought you just did


Mike Friedman:   I got the question, so I can give this answer.


Dearest:   No, that was the queue keeper showing me who's in the queue :)


GentleLeaves:   oops...sorry...


Dearest:   <wish i were as diligent about dieting as i am about protocol> :)


GentleLeaves:   lol


Dearest:   Ha!


Mike Friedman:   I'm not a nutritionist, so I can't give a complete answer to your question, 
Gentle.  LOL Alice


GentleLeaves:   Are you allowed to just give your own opinion?


Mike Friedman:   I will say that virtually everything I've seen written by qualified nutritionists 
is at least partially critical of that low carb, hi protein diets.  My own opinion, quite 
frankly, is not very important, since I don't have that level of expertise.  However, as an 
endurance runner, I know that it doesn't work because carbohydrates are the major source 
of the energy which we require to function.


GentleLeaves:   Ok, thank you...and congrats on your marathons...


Mike Friedman:   I intend to learn much more about this so I can better answer this question 
which comes up with some frequency.  And thanks for the question.  


Dearest:   Mike, we're told to avoid the "good food, bad food" issues. I'm afraid that's 
one of my problems. How do we break those thoughts that dieting doesn't include certain foods 
when they're allowed on Weight Watchers?  


Mike Friedman:   Alice, it's a matter of choice.  WW tell us that we can eat anything so 
long as we account for the points.  We might make choices to avoid the foods we can't control, 
which in WW we call red-light foods.  The key is to see that it's a choice.


Dearest:   Rosestone, go ahead, please.


Rosestone4:   Why is WW your personal  program of choice, Mike?  


Mike Friedman:   Thank you, Rose, for that question.  To me it's very simple.  It worked 
for me!!!!  And my life has changed as a result.  Also, as a leader for almost 18 months 
now, I've seen many others change their lives in remarkable ways.


Rosestone4:   Ok.  thanks  :)


Dearest:   TLabunski, go ahead, please.


TLabunski:   I've failed on WW several times.  First few weeks I starve. Any suggestions?  


Mike Friedman:   TL, I'm sorry your experience has not been a good one.  Really, no one should 
ever starve on the WW program.  Our goal is that no one should deprive themselves or go hungry.  
Now, that is not to say that there are not adjustments that one has to make when it comes 
to eating less food than you have been, because you will be eating less (or perhaps more 
accurately different) food.  Additionally, some of what you have experienced as hunger may 
be other issues such as dealing with emotions that you have historically dealt with by eating.  
Or you might just be thirsty.


TLabunski:   Thank you. 


Dearest:   JennifurS, go ahead.


JennifurS:   This goes back to the earlier question about price and how you said you pay 
less if you plan on attending every meeting.  Is that an option available in all areas or 
just certain ones? 


Mike Friedman:   Jennifur, as far as I know that's available everywhere.  I think the best 
thing to do to answer questions calling for area specific information is to call the WW Customer 
Service number:  1.800.651.6000


Dearest:   Let's see some questions about dieting, Weight Watchers and your weight issues!  :)  
Mary, go ahead, please :)


PianoMary:   I know that WW allows a person to have more points in a day if s/he exercises 
more than the required amount. Does it matter if that exercise is aerobic or not?  For example: 
Is any kind of walking better or worse than resistance machines for weight loss?  


Mike Friedman:   Mary, that's a great question.  And more complicated than it might look.  
For purposes purely of consuming fat as an energy source, aerobic activity is the best.  But, 
it also isn't necessary to be effective.  What we are doing in WW is now very different from 
anything we've done in the past.  To give any detail about that is far beyond the scope of 
what I can do here for lack of time.  All activity is good for you!!!!  And doing at least 
20 minutes a day is best.  But if you have been inactive/sedentary we want you to just gradually 
add activity to your daily routine.  I think for now I have to leave it at that.  


PianoMary:   Thanks!  


Dearest:   Mike, how important is attending a weekly Weight Watchers meeting? 


Mike Friedman:   I just commented on that today at one of my meetings, Alice.  My experience 
has been that when members reach lifetime status and have the opportunity to talk about how 
they've been successful, every single one of them says that one of the most important factors 
has been attending their weekly meetings.  Certainly I can see that the most successful members 
are those that attend meetings.


Dearest:   Thanks, Mike. I'm wondering if anyone here has felt a little embarrassed to go 
back to a WW meeting because s/he's left once or more before. Please type to screen if you 
have. Thanks :)


PianoMary:   I have :(


PianoMary:   Only me???


Mike Friedman:   I have!!!  :-)


Dearest:   Has anyone else had that experience? I have and I'm having it again :(


PianoMary:   Whew :)


Dearest:   Do you feel embarrassed to go back because you thought you were a failure the 
time before? 


Mike Friedman:   Are you asking me or Mary?


PianoMary:   Yes...and I thought I could do it on my own


Dearest:   How many of you are on or have been on Weight Watchers? <I was asking everyone>


PianoMary:   I have, many times


GentleLeaves:   many times here, too


RLR818:   never


Marlinluvr:   me


Z J Gragg:   Me


Bobbi36056:   me


KARROLI:   never


Z J Gragg:   Once the old program and now successful with the new one!


Dearest:   Currently on Weight Watchers?


Bobbi36056:   me


Z J Gragg:   Me


PianoMary:   <~~lapsed


Bobbi36056:   LOL  Mary


Dearest:   Mike, what does one do when she feels embarrassed about going back because she 
gave up before? 


Mike Friedman:   Good question, Alice!!!  I became a lifetime member in 1991.  After that 
for reasons which become boring I regained all of my weight.  I found any number of reasons 
not to go back until I was inspired by a friend in 1997.  I finally was able to tell myself 
that I simply had to do it because my life counted on it.  When I walked into the meeting 
room, I was sure that folks who worked there were going to make me feel ashamed.  To the 
contrary they welcomed me back as if I were back where I belonged.  If you see it as literally 
a matter of life or death, you will overcome the embarrassment.  :-)  


Dearest:   Thanks, Mike :) <I hate being a failure at anything>  Rosestone, go ahead :)


Rosestone4:   Is the weekly meeting a lecture?  Testimonials?  


Mike Friedman:   Before I answer your question, Rose, I want to respond to Alice's "failure" 
comment.  In WW we have an axiom, "There is no such thing as failure, only feedback."


Dearest:   Do we have to use the word "feed" in there? :)


Mike Friedman:   That means that we can look at our mistakes or other such things, as something 
from which we can learn, as growth.  We learn from our mistakes, figure out what to do next 
and move on.  It's never a failure, but an opportunity.  LOL, Alice.  Let's find a new word 
for feedback!!!  


Dearest:   Yes, please!  :)  LOL  Thanks, Mike, for the wonderful....errrr... input :)


Mike Friedman:   Now, Rose, let me say something about a meeting.  They are different all 
the time and everywhere.  There is a topic which is common everyday for a week at every location 
in the United States and Canada.  There are times for recognitions and awards.  There is 
time for questions and answers and for sharing tips.  All of it depends on the style of the 
leader and the needs of the members at the meetings.


Rosestone4:   I see!  thanks


Dearest:   Thanks, Mike. Excellent answer :)


Rosestone4:   yes


Dearest:   Zelma, go ahead.... :)


Z J Gragg:   That pay different prices is not available here--everyone pays $10 a meeting, 
whether you attend or not.  But I agree, at least weighing in is great accountability--keeps 
you honest and helped me a lot!


Dearest:   Zelma, tell everyone how much weight you've lost on Weight Watchers :)


Z J Gragg:   97 pounds


PianoMary:   Congratulations, Zelma!!!


Z J Gragg:   So far


THRV Sue:   {S applause


Dearest:   Amazing!!!!!!!!!!!!!!!!


PianoMary:   How long did that take?


Bobbi36056:   Good for you Zelma!!!


Z J Gragg:   about 1 1/2 yrs


PianoMary:   terrific :)


Dearest:   Wonderful!


Mike Friedman:   Fantastic, Zelma!!!!!  You are a role model!!!!  And modeling is the topic 
of this week's meetings.


PianoMary:   PS Poster Woman :)


Dearest:   LOL


Bobbi36056:   wonderful Zelma!


Z J Gragg:   <grin>


Mike Friedman:   I'd like to comment about the issue of how long it took if I may.


Dearest:   Mike, what do you mean by "modeling" is the topic of this week's meeting?  Do 
you have to model a bikini if you lose weight? <ducking>


Mike Friedman:   This week the topic in meetings all around the country is learning from 
role models.


Rosestone4:   hehe Dearest


Mike Friedman:   A role model can be anyone who has been successful and who you want to emulate.


Mike Friedman:   Oy, I missed the joke, Alice!!!  LOL


Dearest:   Good thing you did, Mike :)


PianoMary:   <~~ no bikinis here!


Mike Friedman:   That anyone includes other WW members.  I'm sure that Zelma is a role model 
to many of the members who attend meetings with her.


Dearest:   Zelma has done fabulously and I also credit Power Surge and GIGS (Getting Into 
Good Shape) with helping to encourage her. Right, Zelma?


Z J Gragg:   YEP!!!!


Dearest:   Great. RLR, go ahead, please :)


RLR818:   Is there an enrollment fee? I am trying to figure the costs against what I am currently 
doing to help lose weight, 


Mike Friedman:   RLR, there is sometimes an enrollment fee.  Right now there is not one.  
So here a new member pays $9.95 for her/his first week.  Next week, though, the enrollment 
fee will be in effect.  It is $15.00.  So a person joining here will pay $24.95 for her/his 
first meeting.  That will be the case until the next period where the enrollment fee is not 
in effect. 


RLR818:   Thanks 


Dearest:   How many here are overweight? By 10 or more pounds?  25 or more?  50+ pounds? 


RLR818:   100

PianoMary:   I am...I was so close to goal last time, too :(

Alexand278:   25

Marlinluvr:   30

Dearest:   35 here

Z J Gragg:   Was 105--now 8.

PianoMary:   I think 10 now

Dearest:   Oh, Zelma :)

Marlinluvr:   You are my role model Zelma..


Mike Friedman:   Zelma, it's going to be fantastic to attend the meeting when you reach goal!


PianoMary:   For sure, Zelma - that's so terrific :)


Rosestone4:   I think I'm about 40lbs overweight  :/


Z J Gragg:   Yes, it will!!!  Can't wait till hubby does too--he's lost about 60 lbs.


Dearest:   Michael, billions of dollars are spent on diets to help people lose weight. Why 
don't they come up with something to help people KEEP THE WEIGHT OFF or is it simply a matter 
of behavior modification?  


Mike Friedman:   There are two keys to maintaining weight loss.  One is to remain active.  
The second is, yes behavior modification.  It is critical for each of us to address the reasons 
why we eat as we do.  And it's not just because food tastes so good!


Dearest:   Thanks, Mike :)  Mary, go ahead :)


PianoMary:   Is it harder to lose as we get older or is that just a myth?  


Mike Friedman:   Mary, I think as a general rule it is harder to lose weight as we get older.


PianoMary:   Drat!


Mike Friedman:   As with any other generalization, though, that's more true for some people 
than for others.


Bobbi36056:   Drat is right!!!!  :(    65 here


Mike Friedman:   But, and this is the important part, all of us can do it!!!!  It's a matter 
of recognizing that it might take a little longer, but that you are going to live each of 
those days regardless.  So, just be patient and gentle with yourself and let it happen as 
it's going to happen.  You will be successful!  Without any doubt.


PianoMary:   Thanks 


Dearest:   That's what you meant by not concerning yourself about a "time frame" in which 
to lose the weight, Mike? 


Mike Friedman:   That's part of it, Alice.  The other part is that each of us loses weight 
at whatever rate our body is going to do it.  And we're all different.  So the way one person 
did it may have nothing to do with the way I'm going to do it.


Dearest:   Excellent answer. Thank you :)  Bobbi, go ahead :)


Bobbi36056:   I go up 2 lbs. and down 2 lbs....but I'm limited because of physical problem 
so will I ever lose??  I go exactly by the program......in home program  BTW


Dearest:   <~~~~ looking at that name "cashewnuts" in the room and thinking how hard it 
is to get into a dieting mind-set :)


Bobbi36056:   Mike, I have chronic dizziness/vertigo........that's my limitations


Mike Friedman:   Bobbi, I can't give you a complete answer I'm afraid.  I suspect that you 
can lose weight and maintain a weight loss.  But that's really all I can say with even a fair 
amount of certainty.  Unfortunately, when there are more complicated or sophisticated medical 
issues, it's hard to address.  If you are taking medications, that may contribute to the 
difficulty.  Check with your doctor or pharmacist about that if that is the case.


Bobbi36056:   It's so frustrating but I keep trying....... thanks Mike


Mike Friedman:   Good luck, Bobbi!!!  I can appreciate your frustration.  


Dearest:   Thanks, Mike.  Mike, I have one last question... I don't feel well when I'm overweight - 
25 pounds on me feels like 50. Can you give me some encouraging words to get started, please?  
<then we'll go to Zelma's>


Mike Friedman:   Alice, that's a mighty big responsibility!!!!!  I know that you are a determined 
woman.  You wouldn't be here tonight if that weren't the case.  You are going to make sure 
you take care of yourself.  I know that about you.  So, I would say that you would do well 
to think about times in your life when you have used determination (or whatever inner resources 
you have used) to be your most successful.  Grab onto that and use that as the driving force 
to take care of your weight issue.  I know you can do that, Alice.  I'll bet there's no one 
here who has any doubt that you will accomplish exactly what you want to do for yourself.  :-)  


Bobbi36056:   Go Dearest Go!!  did that work?   LOL


Dearest:   Thanks, Mike, so much! I'm going to try my darndest :)  Zelma, go ahead, please. 


Z J Gragg:   Still not sure how the new exercise counter works--was in NC when I got it--live 
in El Paso, TX.  Doing well with the old way--but how does the new one work?  They said something 
about the 1st 7-14 points don't count--how do you know if 7 or 14?


Mike Friedman:   Zelma, that's one you really will have to take up with your leader.  Basically, 
you can calculate activity points earned using the new Points Booster knowing the duration 
of your exercise, your current weight and the intensity of the exercise.  It's different 
from bonus points for those who do more intense activity. For those who do moderate activity, 
the activity points come out pretty much the same as the old bonus points.


Dearest:   Thanks, too, for another wonderfully stimulating and informative chat. Will you come 
back soon to visit with us again?  Everyone, please join me in thanking MIKE FRIEDMAN for 
a wonderful chat! 

Thanks, again, Mike. You are the best! Thanks to everyone for coming tonight.  



Mike Friedman:   Thank you, Alice!  You folks are wonderful.  You are always an inspiration 
to me.  And I will be back.  Alice and I will set a date.



Dearest:   Mike is Power Surge's Weight Loss Expert. You can ask any questions of him at 
http://www.power-surge.com/asktheexperts/diet.shtml  

Thanks to everyone for coming tonight. See you all Wednesday, same time, same place and next 
Sunday for another guest chat!




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Dearest
aka Alice Stamm
Power Surge
Founder, Facilitator, Host


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