Skinny Fat

no moreSkinny fatI came across an interesting phrase that my sister-in-law used recently.  She referred to some of her friends as “skinny fat”.  The term, she explained, referred to people who were a healthy weight but did absolutely nothing to improve their physical fitness.  They were skinny on the outside but ‘fat’ on the inside.  This raises an important distinction that is essential to grasp if you want to not just be a healthy weight but actually be a healthy person.  There is a difference between body weight and health.  While it is not possible to be obese and healthy (see my prior post The Myth of the Healthy Obese) it is possible to be normal weight and unhealthy.  For this reason it is essential for your health that exercise and proper nutrition (not just calorie restriction) be a regular and central part of your weight loss plan.  Your goal should not just be to lose weight, it should be to become a healthier person.  Losing the weight is not enough. Continue reading “Skinny Fat”

Easy to do workouts

Dear-Burpees-I-hate-you.-I-love-you.

I think it is clear both from experience and reams of medical research that successful long term weight loss just isn’t likely to be successful unless one commits to both diet and exercise.  It is so important that I dedicated 1/3 of my book to explaining exercise physiology in layman’s terms and putting forth the evidence for the most effective type of exercise.  While the concept of exercise is nice in theory, in practice, it is much more difficult.  Many people just don’t know where to begin.   Continue reading “Easy to do workouts”

Weight Loss Success Stories

success3I am sometimes asked by younger folks interested in a career in medicine for advice on how they can make it through the long and grueling process needed to become a doctor.  I have a few experiences from the process and made it through my self so I suppose I (or any other doctor) am a good person to ask.  I think this sheds light on a very important principal in achieiving success in any field.  Get guidance from people who are where you want to be.  Do what they did.   Continue reading “Weight Loss Success Stories”

Is Being Overweight a Good Thing?

Hot off the presses from the Journal of the American Medical Association is a new large analysis of the risk of dying based on body mass index (JAMA 2013;309(1): 71-82).  It has found its way into the media because of its surprising results.   It has long been my assertion based on the data that existed at the time that as your BMI increases above 30 it is clear that your risk of dying increases.  At a BMI between 25 and 30 it is not clear but your risk of dying probably increases. Continue reading “Is Being Overweight a Good Thing?”

Setting SMART Goals

SMART Goals

A friend of mine started using one of those couch-to-5K iPhone apps a few weeks ago.  The program helped him with goal setting in a way that made him feel he was making significant progress – and he was.  He was running farther and longer than he had run in some time.  Then he was blessed with a new baby.  Apparently screaming infants, no sleep, and dirty diapers erode into a man’s will power (the diapers have the largest impact – trust me).  Continue reading “Setting SMART Goals”

High Intensity Interval Training – More Results, Less Time

High Intensity Interval TrainingI was first introduced to the concept of high intensity exercise a few years ago when a friend of mine started me on CrossFit (www.crossfit.com). He was a pretty ripped ex-military type who suffered from a pathological love of physical exertion that created great pleasure with any exercise-induced suffering. I had been exercising since I was a teenager and had tried just about every form of running, lifting, cross training in the book but this was different. Continue reading “High Intensity Interval Training – More Results, Less Time”

Why You Can’t Be Trusted


There is an essential principle in the world of weight loss that is essential to helping you understand why people are unsuccessful at losing weight.  I often hear people tell me that they “watch what they eat” or that they “eat healthy”.  They are almost never able to tell me exactly what that means.  This creates one of the greatest obstacles to weight loss.  Human beings are extremely inaccurate in estimating their caloric intake. Continue reading “Why You Can’t Be Trusted”

The No Cost Cure for Diabetes

There is an interesting physiological fact about muscle that will be of great benefit to all who are trying to treat or prevent  diabetes associated with being overweight.  In the book The Weight Loss Counter Revolution I explain why being overweight causes diabetes, what this does to your body, and why it’s so damaging.  In short, the body uses insulin to get sugar out of the bloodstream into cells where it is needed to provide energy.  Continue reading “The No Cost Cure for Diabetes”

Exercise and Montezuma’s Revenge

I thought I would post an interesting excerpt from The Weight Loss Counter Revolution Book on a little known benefit of exercise. There was an interesting study done of some brave souls that volunteered to be injected with the toxins produced by the nasty bacteria E. coli (Pedersen B. The anti-inflammatory effect of exercise: its role in diabetes and cardiovascular disease control.  Essay Biochem 2006;42:105-17.).  Continue reading “Exercise and Montezuma’s Revenge”

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