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"  &amp;quot;Oprah told me I should,&amp;quot; Brad Lamm deadpans when we ask him what motivated him to write his new book,  Just 10 Lbs. Lamm is a board-certified interventionist with an OWN show, Inside Rehab: Food Addiction, premiering this spring and two other book titles to his name. This, however, is the first publication that applies his winning tactics to weight loss. With an unassuming one-inch silhouette and conversational tone, Just 10 Lbs is an easy read, but don&amp;#039;t be fooled\u2014it&amp;#039;s packed with tons of useful information, identifying and deconstructing what Lamm calls the main obstacles to sustaining a healthy weight: one&amp;#039;s relationship with food and one&amp;#039;s relationship with oneself. Here, the best tips we gleaned from the program with insight from a now-svelte Lamm who, at 5 foot 9, once weighed nearly 200 pounds.   Remember That a Little Goes a Long Way &amp;quot;We are the fattest industrialized nation by almost six percentage points and it&amp;#039;s not just a problem, it&amp;#039;s an epidemic,&amp;quot; says Lamm. That said, he admits that the desire to whittle your waistline can be a huge stressor\u2014especially when you create unrealistic, dramatic weight loss goals (&amp;quot;I wouldn&amp;#039;t get on the scale because it was such a disaster for me,&amp;quot; he says). Instead, Lamm suggests sticking to the small, achievable plan of losing &amp;quot;just 10 pounds&amp;quot; over the course of a month or so. In doing this, he says you&amp;#039;ll fuel your motivation and be more successful in the long run. He cites a University of Pennsylvania School of Medicine study where obese men and women who set a modest goal of losing 5 to 10 percent of their body weight succeeded more so than those who set an extremer goal. &amp;quot;Losing even just 10 pounds will reduce your risk of stroke, high blood pressure, and certain cancers,&amp;quot; he says.   Improve Your Relationship with Food &amp;quot;Our relationship with food is one of the most intimate ones we have,&amp;quot; says Lamm. According to him, you aren&amp;#039;t just what you eat but how you eat and that there are six eating styles: emotional (eating when bored, stressed, or lonely), habitual (sticking to unhealthy habits, like raiding the vending machine or getting fast-food for lunch), external (an inability to resist food that&amp;#039;s put in front of you), critical (counting calories obsessively, depriving yourself of food, then binge-eating), sensual (you&amp;#039;re a foodie who loves to cook and relishes every bite), and energetic (you&amp;#039;re easily overpowered by food cravings and hooked on pick-me-ups like caffeinated beverages and sugary snacks).  &amp;quot;If you know what kind of eater you are, you&amp;#039;ll understand what strategies work best for you. For example, if you&amp;#039;re an external eater, keeping certain foods out of your home, purse, and car is going to be a really important thing,&amp;quot; says Lamm, who notes that the majority of people are either emotional or external eaters, with women usually occupying the emotional category and men the other. Which sex has the weight-loss advantage? &amp;quot;I think that women do because, as emotional eaters, they&amp;#039;re already halfway there in terms of developing a closer, more loving relationship with food,&amp;quot; he says. In order to get on what he calls a &amp;quot;love-centered diet,&amp;quot; Lamm recommends feeding your body and soul with natural, wholesome foods\u2014lean proteins, vegetables, fruits, and healthy oils/fats. Don&amp;#039;t know where to start? Just 10 Lbs is replete with a recipe section and a 30-day meal plan.  Improve Your Relationship with Yourself According to Lamm, in order to be successful at losing weight you need to extinguish your &amp;quot;battleground beliefs,&amp;quot; negative scripts that hinder you from achieving your goal. &amp;quot;If you&amp;#039;ve yo-yo dieted, one of the scripts that might run through your head day in and day out is `I can&amp;#039;t lose weight, I&amp;#039;m fat, and my body disgusts me.&amp;#039; Thoughts like these will influence the way you feed yourself.&amp;quot;  To work toward a healthier lifestyle, replace mental spam with uplifting affirmations. &amp;quot;Make a deal with yourself that every time you say something bad about your body, you&amp;#039;ll wipe it out with a strong positive statement\u2014instead of believing that you can&amp;#039;t lose weight, believe that you can and that it&amp;#039;s possible,&amp;quot; says Lamm, adding, &amp;quot;The most important thing to realize about beliefs is that they&amp;#039;re things people hold to be true without being able to adequately prove them.&amp;quot; Research by the Journal of the American Dietetic Association supports Lamm&amp;#039;s assertion: Participants in a university weight-loss program all went on the same diet and exercise routine and received the same amount of support. But the individuals in the group that lost the most weight had a stronger belief about being successful than their more pessimistic counterparts. Having trouble erasing self-destructive thoughts? Now&amp;#039;s the time to work on those Oscar-worthy acting skills: Lamm says that if you pretend to love yourself and adapt the mindset of who you wish to become, eventually your practiced behavior will become real.  Begin a Moving Meditation Do you avoid the gym like a disease? A study by the University of Illinois suggests that in addition to your body, your mind could eventually suffer too: Researchers found that when 30 healthy but sedentary men and women ages 60 to 79 began aerobic exercise their brain volume increased over the course of six months.  If boredom is a reason for slacking off on the treadmill, Lamm says to frame your fitness routine in a different light. Instead of zoning out and detaching yourself from your physical motions, he says to experience the moment\u2014to &amp;quot;exercise mindfully and be present in your body.&amp;quot; This way, he says, you&amp;#039;ll create a reflective space\u2014a &amp;quot;moving meditation&amp;quot;\u2014which will allow you to develop a closer relationship with your body.  Another way to make exercise more fun and less work? Do something that engages all your senses like yoga, dance, or tai chi.   Reach Out for Support &amp;quot;Starting a new diet and way of life is unnatural\u2014it will be uncomfortable and challenging and there&amp;#039;s a discipline that&amp;#039;s required,&amp;quot; says Lamm. &amp;quot;Getting a workout buddy or joining an online support group will help. Over time, your behavior will solidify and normalize.&amp;quot; Can&amp;#039;t find a group? Lamm says to be proactive and create your own: Recruit friends, family, or coworkers with similar weight loss and self-improvement goals. And, he says, don&amp;#039;t shy from professional support if you think you need it: &amp;quot;Dietitians and nutritionists can help you with meal planning; a therapist can counsel you on your eating habits and issues with food.&amp;quot; "^^<http://www.w3.org/2001/XMLSchema#string>
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