The Ultimate Weight Solution by Phil McGraw

McGraw, Phil. The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. New York: Free Press, 2003.

Psychologist Phil McGraw, television’s Dr. Phil, began to build his national reputation as a jury consultant for Oprah Winfrey when she was sued for statements she made about beef. It turned out his psychological practice was broader than reading potential jurors, and included weight management. McGraw has laid out his approach to weight management in The Ultimate Weight Solution.

McGraw describes seven “keys” to weight management. They seem to cover every aspect of life that relates to food. They can be loosely divided into two categories.

The first category involves discovering and counteracting mental and emotional issues that drive or support become on staying overweight. There are many subtle ways people may be sabotaging their weight-loss efforts. Some may have psychological issues that may require professional help, but many can use McGraw’s strategies to change their thinking and use new ways of coping with emotions that are more consistent with good health.

The second category focuses on behavioral change. In general, the approach is to institute healthy behaviors that will supplant unhealthy habits. Each key contains specific actions one can take to make practical changes. These strategies touch on habits, environment and relationships.

McGraw devotes more ink to the behavioral part. Ultimately, if one is going to attain and maintain a healthy weight, one must behave in a way will result in it.

The overall philosophy is that people behave the way they do for reasons. They may not be consciously aware of those reasons. Those reasons might not make sense if they were evaluated rationally. Even so, in some way a person finds the advantages of their behavior to be greater than the disadvantages. Change involves reevaluating the payoffs and costs of old behaviors and implementing new behaviors that have more desirable and rational payoffs.



A secondary philosophy that comes through is that one shouldn’t rely exclusively on one strategy, or even just diet and exercise, and especially not willpower. The keys touch on thoughts, emotions, habits, relationships, environments, exercise and diet. The more supports you have, the more likely you are to succeed.

As you might expect from a book on weight management, there is also information on nutrition and exercise. Obviously, how much we eat, what we eat, and our level of physical activity is behaviors that greatly and directly affect our weight.

McGraw provides some brief explanations of the science behind his strategies, including a bibliography of the works to which he refers. The book is not very technical, though. It is a practical guide aimed at people seeking to control their weight, not a clinical manual or textbook.

If you’re interested in this book, you may also be interested in
Change Your Brain Change Your Body by Daniel G. Amen
How Much Does Your Soul Weigh? by Dorie McCubbrey
I Can Make You Thin by Paul McKenna

Mr. America by Mark Adams

Benarr Macfadden was named Bernard McFadden by his parents; he chose the modified name to suit himself. He was born into severe poverty in the Missouri Ozarks shortly after the Civil War. He would become a self-made millionaire famous for his physique, his stunts and his opinions. Mark Adams recounts his story in Mr. America.

Macfadden became fascinated with health and bodybuilding as a youth in St. Louis, where is visited a gym with his uncle. He had been sick much of his childhood, which is not surprising given the poverty, malnutrition and undeveloped medicine of the time. With hard work and a knack for self-promotion, he was eventually able to afford to join the gym (it cost $15 for an initial membership, close to $400 today).

Macfadden pursued a lot of jobs as a kid and young adult, spending very little time in school. In bodybuilding and training he found his way into a career. Particularly, he started to follow a career path that had been blazed by another strongman, Eugen Sandow. Mcfadden saw Sandow’s performances, organized by Franz Ziegfeld, Jr., at the Columbian Exhibition in Chicago. He began doing a version of Sandow’s act and even took it to his distant mentor’s adopted homeland, England.

When he returned from his year in England, he brought back another idea borrowed from Sandow. He began publishing a magazine titled Physical Culture. The magazine was an outlet for him to sell exercise equipment and promote his ideas about fitness, diet, sex, nudity, marriage and other topics related to health and happiness. It was the foundation of what grew into a publishing empire in which Macfadden helped to pioneer true confession (long before Jerry Spring and Oprah Winfrey), celebrity culture and tabloid journalism. He is promotion of health information set the path for American health experts that followed with a mix of quackery and sound notions that turned out to be ahead of their time.

I’d be glad to go on about Macfadden, his accomplishment and his sometimes strange life. Instead, I should just suggest you read Mr. America.

Actually, I had been looking forward to reading Mr. America. I’ve seen Adam’s book referenced by other who have discussed Macfadden in the context of fitness, health culture and popular publishing. Macfadden led and interesting life suitable for a novel. Adam’s biography doesn’t quite read like a novel, but it is entertaining and approachable, and I recommend it to those interested in Macfadden or in the popular culture of the early 20^th Century.

If you’re interested in this book, you may also be interested in

The Age of Edison by Ernest Freeburg

Better for All the World by Harry Bruinius

The Fifth Heart by Dan Simmons

Life is So Good by George Dawson & Richard Glaubman

Making the American Body by Jonathan Black

Men of Tomorrow by Gerard Jones

Miss Mizzou by J. B. Winter

The Power Makers by Maury Klein

Rising Tide by James M. Barry

The Secret History of Wonder Woman by Jill Lepore

War Against the Weak by Edwin Black

Adams, Mark. Mr. America: How Muscular Millionaire Bernarr Macfadden Transformed the Nation Through Sex, Salad, and the Ultimate Starvation Diet. New York: It Books, 2009.

The Secret of the Ages by Robert Collier

Collier, Robert. The Secret of the Ages. 2nd ed. 1948. New York: Tarcher, 2007.

The secret of the ages, according to Collier, is that Mind is all and all is Mind. It is through our thoughts, for good or bad, impressed upon the stuff of the universe that brings what we have into our lives.

Collier teaches there is a Universal Mind. The universe itself and everything in it, including us, are part of and expressions of this Universal Mind. This mind conceives only good and perfection, so all we need for successful living is available to us.



We relate to the Universal mind through our minds. We have the conscious mind of our thoughts. We have the superconscious mind, part of the Universal Mind. We have the subconscious mind.

The subconscious mind is the workhorse of the system. It operates our body and accomplishes our desires effortlessly through its own intuitive genius and by drawing on the infinite knowledge and wisdom of the superconscious mind.

Though the subconscious mind is the master of achievement, it is the slave of the conscious mind. Whatever result we hold in the conscious mind the subconscious achieves through its ability to solve problems, control our bodies and impress our desires on the universe.

Therefore, the secret of the ages is the control of our conscious thoughts and faith in the subconscious and superconscious minds to accomplish our good and perfect desires.

Collier quotes and alludes to the Bible frequently, but very narrowly. I think it is fair to say that his philosophy and view of God are not Biblical. He equates God with the Universal Mind. It is an impersonal force, a mirror that reflects back to us in the material world the images we hold in our minds. I think one can reason from the Bible and experience the plentiful providence of a benevolent God. However, the God of the Bible has a personality and His own purposes and plans.

Though the book is over 80 years old (its first edition was published in 1925 under the original title of The Book of Life), it lessons are indistinguishable from the teachings of many modern self-help gurus. You’ll find the same viewpoint in the 2006 film and book The Secret (produced by Rhonda Byrne and popularized by Oprah Winfrey).

If you’re interested in this book, you may also be interested in
Acres of Diamonds by Russel H. Conwell
Secrets of the Millionaire Mind by T. Harv Eker
The Success Principles by Jack Canfield with Janet Switzer
Write It Down, Make It Happen by Henriette Anne Klaus