A classic definition of insanity is when an individual repeatedly takes the same action in the same circumstances and somehow expects different results.  With this principle in mind, you are going to be amazed when you find out how little weight forty extra pounds actually is once you take the proper perspective!

Allow me to share a quick letter with a common theme:

Dear Matthew,
Since graduating from college ten years ago, I have gained forty pounds.  When I look in the mirror, I can't believe what I see.  It's like someone else is staring back at me, and I'm not too crazy about that person looks.   I've tried dieting, but the weight always comes back.  I feel terrible...as if I have no self-control.  Can you offer any solutions? 

                                      Help me please,
                                                Portly in Portland

Let's take a realistic look at Portly's damage.  I have been warned by several advisors and editors that most people become apoplectic when they have to perform or even observe basic arithmetic, but I have faith in you, so stick with me through a few clearly presented facts and calculations here...it'll be worth it.  Putting on 40 pounds over ten years means gaining an average of 4 pounds per year [40 pounds divided by 10 years = 4 pounds per year].  That's .33 pounds per month [4 pounds divided by 12 months = .33 pounds per month], or approximately .01 lbs per day [.33 pounds divided by 30 days]!  Since one pound of stored fat represents about 3500 calories to your body, and since 3500 X .01 = 35, to achieve the feat of gaining 40 pounds in ten years, you simply have to consume a whopping 35 extra calories every day!  That's the equivalent of half of a slice of bread, three Lifesavers, or two hefty French fries!

Even though this example is slightly oversimplified, the essential message rings true. Portly really hasn't gone calorie crazy at all. Portly has, however, repeated the same mistake over and over for a long period of time.  By the way, even if Portly had gained eighty pounds, it still only adds up to an average of 70 extra calories a day too many.

So, am I saying that losing the forty pounds is as easy as going into a 35 calorie per day deficit for ten years?  YES!  Of course, nobody has that kind of patience when it comes to meeting almost any goal; that's like trying to drain a lake with a thimble.  But, don't try to lose it all in ten days either!  Even the biggest blizzard starts with just a few flakes.        

At first glance, the quote, "When we seek perfection, we seek failure," may seem strange, but, when you really think about it, these words carry an important message.  No person or thing in the world is perfect, and when we set unrealistic unattainable goals for ourselves, we are guaranteed to have a disappointing experience.  Practice does not make perfect—practice makes for improvement.  By shooting for perfection, you doom yourself to failure right from the start.

One of the biggest obstacles people face as they strive to better their eating and exercise habits is getting past slips and mistakes.  Don't let missing a day of exercise or having a piece of cake become a signal that you can't make the grade.  Everyone has off days, so give yourself a break.  In fact, all of the healthiest people I know — and some are literally world-class fitness freaks — "cheat" on their programs a few times every week.  What truly counts is developing a healthier lifestyle with exercise and nutrition that will give you outcomes that last a lifetime.  Unfortunately, most people spend the vast majority of their lives eating terribly and exercising as little as possible, with brief stints of cleaning up their acts.  If you practice healthy habits 90% (or even 80%) of the time, the 10% you overindulge won't be a problem.  You don't need to be perfect!