CONFERENCE CHAT DATE: May 12, 2000 TOPIC: Diet and Nutrition: Rocky Road to Weight Loss GUEST: Scott Q. Marcus CoHosts: Carrie, Gabby, Lynx, Miriam, Rivers, Ruth & Zanee

HOST WLV Gabby: Our Guest tonight is Scott Q Marcus Topic: Diets and Nutrition: Rocky Road to Weight Loss

HOST WLV Zanee: Our guest Scott Q. Marcus is an inspirational, humorous and award winning speaker.

As a Weight Watchers Meeting Leader and member of the Weight Watchers Western Regional Speakers Bureau, he helps inspire others to work towards a healthy life style by losing weight and gaining a feeling of self worth and empowerment.

Scott's sometime difficult road to his goal weight will both inspire and touch your heart. His decision in 1993 to become "fun, fit and fiscally sound by forty" set him on a path that has changed his life and changed the life of others.

In Scott's own words: "On my 39th birthday I woke up severely depressed. I was in a marriage that wasn't satisfying me. I was broke financially. My back hurt with premature arthritis. I had a 44 inch waist and weighed 250 lbs. at 5'8".

I had been overweight most of my life. I was born 9 lbs. 14 oz and it was all "uphill" from there. I remember gaining 10 pounds for each year of age until I was in my teens, when I really ballooned, reaching 220 by my mid teens. My legs would rub together in my gym clothes. I never dated. I was teased constantly. The only thing that gave me pleasure was eating.

But Scott didn't give up there. He made the decision to change his life. Scott has attained his goals of being fit, fun and fiscally sound. His story is the focus of our conference.

HOST WLV Gabby: Scott...welcome..I am turning the microphone over to you.

Scott Q Marcus: One day before I turned forty, I reached my goal, 71 lbs in 364 days. I am still thin five years, seven months and 16 days later and counting.

TerryFlys2: Wow

Tonette316: amazing!

OhioU Alum: WTG Scott!

Scott Q Marcus: Each day sets a new record for me, being the longest I have ever maintained my weight. People constantly point out what a positive influence I am to this community. I lead six Weight Watchers meetings a week now, possibly my proudest honor..and I am one of the extremely few men with such a distinction.

I am an award winning public speaker for Toastmasters. Just last weekend I won four first place awards for my speaking. I have now won at four levels and will be competing against the Western US in Reno in June. I am a "THINspirational speaker" using the lessons I have learned.

I publish a free email newsletter and a website to inspire others. The address is www.THINSpiration.com. I am supposed to be published in two "Chicken Soup" books. I cannot thank God enough for all the blessings.

HOST WLV Lynx: Fantastic Scott!

HOST WLV Rivers:

HOST WLV Miriam:Scott wow that's wonderful !

Tonette316: Scott - what an inspiration you are to others

HOST WLV Gabby: Scott..we are very pleased you are here.

Scott Q Marcus: Glad to be here thank you!

HOST WLV Gabby: Are you ready for questions?

Scott Q Marcus: Yes please

Tonette316: Weight has not been a problem for me until about six months ago - what can you tell someone who suddenly needs to lose 10 or 15 lbs to fit into her clothes?

Scott Q Marcus: I am curious... what changed about six months ago.

Tonette316: Scott - my stress level actually went down - my stomach started treating me nice.

Scott Q Marcus: Are you noticing a pattern when you overeat such as a different time of day or chain of events?

Tonette316: yes -food was never an issue for me - not a part of my life until my stress level went down - now I am enjoying food?? I know that is different than most.

Scott Q Marcus: It's okay to enjoy food, it's a pattern of how much and what type. I would set a reasonable limit on how much of your "treat" foods you are using and find some other things to give you pleasure instead of the food. Does that answer your question?

Tonette316: Yes, thank you....I am not a "sweetaholic" - but I love things like dip, cheese, etc.

Scott Q Marcus: So do I ....Try and use low fat versions and limit the amount. When you feel like you are going to eat out of control wait 10 minutes before you make the decision.

HOST WLV Gabby: Tone..anything else to add?

Tonette316: Gabby - no - thank you very much

Scott Q Marcus: You are welcome!

HOST WLV Miriam: LOL I have a similar problem to Tonette .. food was never an issue, and neither was weight .. I enjoyed "junk" foods and still do. Now that I am older I don't worry so much about weight as health. Eating the same "junk" food will effect my health. What, if anything, should do about it?

Scott Q Marcus: The answer in all things is balance. Give yourself a reasonable limit...maybe one junk food a day. Find other things that you enjoy other than food.

I think one of the problems with food is that it is the only thing that satisfies four categories... it feels good, its legal, you can do it by yourself, and you can do it in public.

HOST WLV Gabby: Miriam..anything else to add/ask?

HOST WLV Miriam: No, thank you

Scott Q Marcus: Ok thanks for the question!

OhioU Alum: Did you incorporate exercise into your weight loss program and if so...what types did you do?

Scott Q Marcus: My favorite exercise was jumping to conclusions .... LOL In reality, I was not very active till recently...and I decided it helps me feel better and it helps me lose weight faster and easier...and I just recently bought a bicycle and when the weather is good I have been riding my bike.

Little bits of activity do make a difference. Don't try and park right next to the entrance to the store when you shop; park across the lot and walk. Stand up and stretch while you watch TV....hold your stomach in while stopped at red lights, and then just focus on adding just a little bit, even five minutes of walking at a slow pace is better than feeling bad about not walking at all. Celebrate what you do. Don't worry about what you don't do.

HOST WLV Rivers: That parking thing is a good one...you can walk quite a bit in one day if you want, doing that.

OhioU Alum: Good philosophy!! Thank you.

HOST WLV Rivers: I like that last comment, Scott..celebrate what you do!

Scott Q Marcus: Thank you very much!

Tonette316: one thing I have noticed is that since I have become addicted to the internet - I have gained - are there any "on line" exercises you would recommend?

HOST WLV Rivers: Oh that is a good question, Tonette

Scott Q Marcus: The off switch on the computer LOL

Tonette316: Scott - rofl - but I can't find it :)

Scott Q Marcus: While you are waiting for screens to load stand up and stretch, holding your stomach at the keyboard. Each time your computer crashes, which mine does a lot... take a five minute walk to calm down. Keep in mind that little bits make a difference!

OhioU Alum: I keep hand weights by my computer...and do a few arm curls when waiting for screens to load...etc.

W8ldr1: ohhhh. . . good idea

Scott Q Marcus: Hey Ohio great idea!

Tonette316: Scott - ok - have my tummy sucked in now - of course I am not breathing :)

Scott Q Marcus: LOL Tone...Don't forget to breathe...

Scott Q Marcus: Did I answer your question for you Tone?

Tonette316: Scott - yes - thank you - and will keep the tummy thing in mind.

Scott Q Marcus: Thank you for the question!

MARFGR: Just want to know if he has any suggestions as to how to get motivated again, I lost 9.6 lbs and then gained almost 6 back and now I'm too embarrassed to go weigh in again.

Scott Q Marcus: Let's first deal with embarrassment... I lost 80 lbs one time...I was picked as one of 20 weight watcher leaders in the world who most exemplified the weight watcher philosophy and I still manage to put my weight back on in my 20's.... but I found that when I came back that everyone was glad to see me. Nobody cares that I am putting on weight except me. These people are on your side...

You will feel better when you go back....As for the motivation... it is my belief motivation follows behavior. It doesn't lead it..in other words we think if we lose the motivation that we can't lose the weight any more, so we stop doing the behaviors.

In reality we probably stopped doing the behaviors so the weight loss has stopped and it makes the motivation go away. The way to bring back the motivation is pick one behavior, not all of them, that you are willing to do...like weigh your food... or walk...or drink your water....and do that as well as you can for a week. Notice how you feel...reward yourself for what you just did (not with food) and you will notice it will generate other positive behaviors which will cause more of a weight loss which will generate a better attitude, which will cause more behaviors, which will generate a weight loss, and so the cycle goes.

HOST WLV Rivers: Oh, this is do-able...domino effect

MARFGR: that sounds like exactly what I've been trying to do.

Scott Q Marcus: Ok ... I have this all written out about motivation at my website under the advice section. Thanks for the question Marf!

HOST WLV Miriam: My daughter, who is now 21, gained a lot of weight when she first went to college .. she has gone in two years from size 8 to size 16 :( I am very upset over that but she doesn't seem to care.) As a mother, without being a nag, how can I convince her that this is not healthy and that it will be so much harder for her to lose that weight as she gets older?

W8ldr1: She's got to wanna on her own, sad to say

Scott Q Marcus: I agree with what W8ldr is saying.....all you can really do is show her how much you love her and that you want to have her happy and healthy for a long, long time. Tell her that you will support her in any way you can when she is ready. Most importantly, you need to realize that each of us chooses to walk the path when we are ready...

HOST WLV Rivers: :::Nodding at Scott:::

HOST WLV Miriam: Very true Scott .. that's why I have not said a word to her about any of this

Scott Q Marcus: That's very difficult and I really admire you for that!

HOST WLV Zanee: HOST WLV Miriam, do you have any additional questions or comments?

HOST WLV Miriam: No at this time .. thank you.

TerryFlys2: I have a personal theory on why this country is the most overweight in the world... even though other developed countries people are just as sedentary, have cars, work sitting etc. I believe the growth hormones given to all livestock here are responsible. Such hormones are not allowed in Europe for health reasons. Has that ever been considered that you know of?

Scott Q Marcus: I don't know..I imagine its possible. My own belief is that we are overweight because we eat too much. And we don't exercise enough because it isn't fun. That is why I feel we need to have more fun in our life that is not food related. We will do okay.

TerryFlys2: I agree with that too...but it also applies to other countries with less of a problem. Maybe I'm off the wall.

Scott Q Marcus: I appreciate the insight!

Scott Q Marcus: Is there a question?

TerryFlys2: no, just commenting :)

Scott Q Marcus: Ok, thank you

TerryFlys2: Thanks, Scott

v You are most welcome!

HOST WLV Gabby: Scott, you talked about cutting back on foods and exercise. Can you share what kind of exercises you did?

Scott Q Marcus: Scroll up------ you will see all my exercises..lol... just basically walking. Now I do bike riding for about six months, did Tae Bo and then I got bored. If you are not really willing to exercise, which is okay, then you need to be willing to eat less. If you want to eat more, just do anything that causes you to move more than you are moving now.

HOST WLV Gabby: Thanks Scott

Scott Q Marcus: You are welcome!

Tonette316: What do you recommend for someone who quits smoking and wants to prevent weight gain?

Scott Q Marcus: First of all, lots of congratulations..keep yourself away from the food as a substitute for the cigarettes..same things you are using to control the cigarettes are the same tools that will help you with weight loss. Find a pleasurable activity instead of eating...in the same way you found the pleasure activity of smoking.

Tonette316: k - gonna have a group quit :)

HOST WLV Zanee: Tonette, do you have any additional questions or comments?

Tonette316: I need something in my mouth too - have a mouth fetish :)

Scott Q Marcus: That's a different chat room LOL

Tonette316: buying stock in straws :) - thank you Scott

Scott Q Marcus: Try things that won't put weight on you...suck on a carrot! Most importantly when the urge to eat strikes, just wait ten minutes. Eighty percent of the time, the urge to eat will go away! The problem is, we rarely wait to find out!

HOST WLV Rivers: hmmm..that 10 min trick sounds intriguing

Trish914: Do those low carb diets really work?

Scott Q Marcus: In other words, the high protein diets?

I can't speak to this from a medical point of view because I am not a doctor, however, I think there is more than just losing weight, there is also being healthy. Someone with anorexia for example is skinny not healthy. I want to be healthy, not skinny. I have concerns at any program that focuses merely on how quickly you can lose weight might not be healthy...and secondly, doesn't deal with the core problem of why I put it on in the first place.

It didn't just happen to me. I did it to me and if I don't change the cause I am going to put it all back on again.... therefore, it is my opinion that the only program that will work long term is one which deals with the way I think along with the way I eat. Does that answer the question?

TRISH914: thanks Scott

Scott Q Marcus: Thanks for the question.

HOST WLV Zanee: Gabby, does Trish have any other questions or comments?

HOST WLV Gabby: yes

TRISH914: really wanted to ask, how do you keep the weight down when you are on meds that are weight gainers. I am on tamoxifen.

HOST WLV Rivers: Excellent question

Scott Q Marcus: Once again, not a doctor.....the only real advice I can give you is to talk to your health care provider........ don't mean to be ducking out on a question. I really have no background ... Good luck!

TRISH914: Thank You Scott

Scott Q Marcus: You are welcome Trish...

W8ldr1: Scott, have you ever heard of Viactive? And can it be substituted for Milk on WW? It has 500mg of calc.

Scott Q Marcus: No I haven't. And if you are who I think you are, check the PSRM. Thanks for being here.

HOST WLV Miriam: Scott, you mentioned earlier that you won an award for speaking ..would you tell us what that was about and was this as a representative of THINspiration?

Scott Q Marcus: In Toastmasters, they have several contests. I have won awards for evaluation speaking, humorous speaking and impromptu speaking and what is called the international speech. I have won at various different levels and in June I will be competing the western US...in Reno.

I have a website THINspiration......www.THINspiration.com I then call myself a "THINspirational" speaker but there is no company.

HOST WLV Miriam: Improptu .. wow I'm impressed .. I can't even do prepared speeches LOL. Scott, if you ever make it to the east coast let me know. I would love to hear you speak.

Scott Q Marcus: And I would love to speak to you. If you know of a place let me know. Thank you!

HOST WLV Miriam: Scott I will .. :)

Scott Q Marcus: Ok thank you for your question.

CWJHARRIS: please put the website on again Scott

Scott Q Marcus: www.THINSpiration.com

HOST WLV Rivers:Based on your work with WW, what would you say is the most universal problem in keeping weight off? (and what is the answer?)

Scott Q Marcus: A great question! Its hard to pick one. I would say it is probably portion control, it's not the food that causes weight problems, it's how much of the food we eat.

I think those of us with a weight problem tend to look at food as either good or bad....so if we eat "bad" food we feel "bad"... so we feel like we "blew" it, and as long as I "blew" it I may as well "blow it" all the way so I go nuts with the food.

If I can look at food as okay and healthy, in reasonable portions, the guilt won't come up so I won't eat to make the guilt go away and then I will do okay. Learn that it is okay to have reasonable portions of any food and if you don't know what a reasonable portion is look on the nutrition label.

HOST WLV Rivers:portion control = proportion control ;) Thanks, Scott. :) that is helpful. No more questions here.

Scott Q Marcus: Thank you for your question.

HOST WLV Ruth: Scott would like to share his website with you tonight ---- www.Thinspiration.com

HOST WLV Gabby: I host a folder called New Weigh of Life..no specific diet.. just healthy eating and exercise. I have banned the word *bad* from the folder because of it's negativity. We are not bad..food isn't bad..we make poor choices. We are just trying to live healthy.

Scott Q Marcus: I agree wholeheartedly and the choices are only poor because they are counterproductive to what we want.

HOST WLV Rivers: Makes sense to me, Gabby...words matter ;)

HOST WLV Zanee: Yeah, and what about those coconut custard pies Gabby?

HOST WLV Rivers: We share those pies, is what! ;)

HOST WLV Gabby: <--didn't eat those pies...friends ate them

HOST WLV Gabby: Scott, we have no more questions. Is there anything you would like to add or summarize?

Scott Q Marcus: There was a question earlier about what is the biggest problem regarding weight. Its not a food, it's a thought process. We tend to look at things very black and white and I think we set ourselves up for failure that way.

Whenever I tried to lose weight before, I said I am going to be "perfect" and do everything right. And after a short while I make a mistake...now I feel like a failure. The way I console myself is I eat. Because I eat I gain weight.. Because I gain weight...I feel more like a failure....so I eat some more and the cycle continues.

The way to change it is to focus on what you already do well. When I focus on what I do well, I feel good about myself, I don't use food to console myself, I lose weight...I feel better about myself and so that cycle goes.....

I guess the bottom line to weight loss is to not worry about what you are not yet doing. You are already doing things to lose weight, focus on those, do them more often and the other behaviors that are counterproductive to weight loss will diminish. No one is "broken." We just have different focuses....

Best advice I can give anyone when the urge to eat strikes is to wait 10 minutes. I know that I have said it before but it really DOES WORK~ If your brain really does kick in...it overrides the habit more times than not!

The way to lose weight is to lose more time than you gain~ Not to lose every single time, that's unrealistic. If, in the course of 52 weeks, you have lost weight 27 weeks, way to go, that is weight loss! Tell the clock to go away --- not a race.

If anyone wants to know more, please contact me at my website...www.thinspiration.com... I am flattered and honored to do this and hope I can again. Thank you.

HOST WLV Rivers: Great outlook here

HOST WLV Gabby: Slow is the way to go..it stays off

HOST WLV Rivers: Scott, this was fabulous!

HOST WLV Gabby: Scott, thank you so much for sharing your expertise and humor with us tonight :) Thank You all for joining us. Good night everyone~~~~~~~~~