Dr

                    The Palm Beach Narcissism Diet™
                                                                                by John F. Murray, Ph.D.
                                                  Palm Beach Responds to South Beach!
           Much Healthier than Atkins, Much Simpler than South Beach, Bold and Sensible!
                                                          Copyright © John F. Murray, Ph.D. All Rights Reserved

                    Dr. John F. Murray's Weekly Weight Loss in Progress
                                                                                         Go To Main Page to See Other's Shrink Too!

See my before photo at 251.5 lbs. (left), but I actually started at 261.5 lbs! Contrast it with the September 10 photo (right). Join me and I'll publish your progress too using this mental weight loss program.
I'll even give you your own "Smart Meter" webpage just like this one!

Dr. John F. Murray (in the middle at 251.5 lbs.) with tennis star Barry Cowan (right) and Uri Geller (left) at at a Sport Psychology Workshop

Dr. John F. Murray at 198 lbs. at new office September 10
(63.5 total pounds have melted)
Stay Tuned for Final Photo at 175 lbs on Dec. 25

Using the smart psychological principle that goal-setting and careful monitoring is critically important to any behavioral change, Dr. John F. Murray has created a monitoring tool that will be updated weekly and published here. It involves regular updates to his weight loss progress. This combines solid science, Smart Sport Psychology principles and inspirational phone calls from a personal friend. I encourage others to be conspicuous in their efforts at self-monitoring for behavioral change, and to find an encouraging person to help them with their progress.

November, 2004 - MSNBC National TV ----------261.5 lbs (audio of interview)

March 11, 2005 - London, England -------------251.5 lbs (before photo - above)

April 6, 2005 - Palm Beach, Florida ------------241.0 lbs

April 13, 2005 - Palm Beach, Florida ------------238.5 lbs

April 20, 2005 - Palm Beach, Florida ------------236.0 lbs

April 27, 2005 - Palm Beach, Florida ------------231.5 lbs

May 4, 2005 - Palm Beach, Florida --------------230.0 lbs

May 11, 2005 - Palm Beach, Florida -------------228.5 lbs

May 18, 2005 - Palm Beach, Florida -------------226.5 lbs

May 25, 2005 - Palm Beach, Florida -------------224.5 lbs

June 1, 2005 - Palm Beach, Florida --------------221.5 lbs (40 Pounds Have Now Melted Away!)

June 8, 2005 - Palm Beach, Florida --------------221.5 lbs

June 15, 2005 - Palm Beach, Florida -------------218.5 lbs

Note: I was very tough on myself this week until yesterday when the bottom fell out. It was our 8th Wedding Anniversary (we were married and held our reception in Palm Beach June 14, 1997) and I cheated some on the steak and salad and potatoes, bread and champagne! BUT ... that's the absolute last cheating I'm allowed until until July 4 celebrations. 3 weeks of being extremely careful! This is a difficult but attainable goal ... and that is the essence of goal setting! Now I will really need to kick in the mental skill of desire/ effort/hard work to make it all continue to happen as planned. No one ever said that losing 86.5 pounds would be easy! But it will definitely happen ... and that is the mental skill of Confidence!

June 22, 2005 - Palm Beach, Florida------------- 216.5 lbs. (45 Pounds Have Vanished!)

Notes: This was a bizarre week. I walked and walked and walked, and also ate very well for the most part, but still only managed to lose 2 lbs. It seems that my body is somewhat resisting the loss of weight. But the good part is that I did lose, and that in 2 weeks I have lost 5 lbs. I continue to feel healthier. Weight loss is a long-term process. There are never any quick fixes. Anything of value in life takes much work and an equal dose of patience! I'm excited that this program has helped me flip the number "261" to "216"! If I had gone in the other direction I would now weigh 306!!! No thank you! It will be great to reach the "50 lbs. lost" mark very soon ... and a psychological breakthrough to go below the 200 lbs. mark within 5 weeks. Staying the course with difficult, clear, specific, measurable, written, and attainable short-term and long-term goals!

July 6, 2005 - Palm Beach, Florida----------------215.0 lbs. (struggling some now ... need to pick up the pace!)

Notes: I have no excuses, but the 4th of July and family get togethers have done a number on me recently. The next three weeks are going to be a case of back to the basics and back to extremely healthy eating, positive energy and discipline. I have to lose 30 lbs now to reach my goal by September 15! The pressure is on. I have to cope with it and make this work. I will! I went for a 2.5 hour walk with a best friend the other night who was in from out of town. It was a great time to talk and catch up. He was completely worn out, even though we walked at a steady moderate pace. I would not advise this to others unless they get a good medical check up and clearance. These power marathon walks help every now and then, but always emphasize safety first! Don't let that "healthy narcissism" lead to health problems!

Notes: Played tennis again last night for the first time in a long time, and fitness was my strength rather than liability for the first time in a long time! Served and volleyed most of the match and never got tired or slowed down. My 32 year old opponent was a good player with not one ounce of fat on him. I had him gasping for air! I cannot imagine how great it will feel again when I weigh 175! 51 pounds lighter .... but still such a long road ahead as I need to lose 25.5 to reach my goal by September 15. Need to stay humble and focused!

July 27, 2005 - Palm Beach, Florida--------------209.0 lbs. (pick up the pace John!)

Notes: Getting a little behind, but certainly no reason to panic. I've learned over and over that you get out of it what you put into it. Even slight overeating, minor compromised food quality, or snacking takes a toll on the scale the next morning (I'm far from perfect ... and did eat a little candy this week contrary to my own principles!). Here is the message this week: If you want to succeed at weight loss, you do need discipline, but even more important is the rewarding feeling of accomplishment when this discipline helps you reach your goals. Two factors seem to represent "success." These are (1) Meeting the challenge head on; and (2) That march of progress. Still 24 lbs. from where I need to be in a little over 6 weeks ... better tighten the seatbelt and get to work!

Notes: Wow ... this has been hard! I'm not throwing in the towel, but I'm not going to die over a number either! I think my body has put on some muscle, and this has made it harder to drop. I'm feeling the healthiest I've been in 7 years, and have lost over 60 lbs., but I'm not sure if I'll reach that Sept. 15 goal without starving myself. That is not healthy! I'd rather respectfully miss the short-term goal, demonstrate the art of re-setting goals (remembering that goals should be flexible), and then reach the Dec. 15 goal of 175 in style!

Notes: OK, I've lost 63.5 lbs., and feel great, but the mid-term goal of 185 is going to be impossible to reach. The art of goal setting is to strive for a difficult yet attainable goal and also to remain flexible. If you do not achieve your short term or mid-term goals, you don't give up or get depressed, you just set another goal. By most accounts 64 pounds of weight loss is a huge success. The original long-term goal of December 25 goal is still attainable. So the plan at this stage is to keep right on going toward that goal with a little more effort and improved eating and exercising.

September 10, 2005 - Palm Beach, Florida-------Mid-term Photo (above, along with some older ones)

December 25 Goal ------------------------------175.0 lbs (Ultimate weight-loss goal with photos coming!)

2006 Goals --------------------------------------Continue Inspiring Others to Make Positive Changes in their Mental Approach, Win Two Tennis Tournaments in 2006 with the Renewed Fitness (see the healthy narcissism!) and Maintain Body Weight Below 180 with Proper Eating and Exercise

Updated Until End of Year

To Order the Book "The Palm Beach Narcissism Diet"

The Palm Beach Narcissism Diet book will be available later this year.

To be placed on a list for a first edition copy, send an email and the number of copies you would like to

info@NarcissismDiet.com and we will be back in touch soon