Not losing weight with exercise?

You can't out exercise a bad dietHopefully, many of you have embarked on my 4×4 fitness challenge as many at my work have (shout out to Erika D.  for being the Carroll Hospital leader so far!).  If you haven’t , it’s not too late – click here.  People have already started to see improvements in their fitness levels.  Many can now pound out pushups and burpees in week 3 which they couldn’t do so well in week 1.  In spite of their hard work there is a recurring issue that people bring up to me all the time with respect to exercise and weight loss.  People often complain that, in spite of exercising regularly, they are unable to lose weight.  The root of this problem lies in the way that exercise affects appetite. Continue reading “Not losing weight with exercise?”

Dr. Oz Scolded on Capitol Hill

Oz Shameless Claims

The most fundamental reason why I wrote my book and keep up this blog is the belief that the only way for my patients, friends, and family to achieve successful weight loss and live healthy lives is to have an accurate understanding of how their bodies work.  I have found over and over that when people understand the mechanisms and science behind their own physiology, they are less likely to fall prey to marketing scams and baseless claims on television.   Continue reading “Dr. Oz Scolded on Capitol Hill”

The 4 x 4 Fitness Challenge

betterPeople frequently tell me that they have difficulty with exercise.  They don’t know where to begin.  They don’ t have gym memberships or, if they do, they don’ t know what to do when they get there.  They don’t have time.  These and many other excuses prompted me to come up with a four week challenge to help people get started on the path to improved fitness.  The challenge will involve four different easy, at-home, no equipment workouts to be done every week for four weeks.  Each of the workouts is timed and the goal of the challenge is to improve your time over the four week period.  This is a challenge where the only person you compete against is yourself.   Continue reading “The 4 x 4 Fitness Challenge”

Why You Can’t Be Trusted


There is a principle in the world of weight loss that is essential to helping you understand why people are unsuccessful at losing weight.  Human beings are extremely inaccurate in estimating their caloric intake.  By human beings, I mean you.  I also mean me, but I already read this so, I’m directing this to you.  I often hear people tell me that they “watch what they eat” or that they “eat healthy” and yet they cannot lose weight.   When pressed, they are almost never able to tell me exactly what this means.  This creates one of the greatest obstacles to weight loss.  People have absolutely no idea how many calories they are consuming.    Continue reading “Why You Can’t Be Trusted”

Mediterranean Tuna Salad

Mediterranean tuna salad

My ongoing and epic saga to to cut carbs and increase protein continues of late.  I have previously discussed why low carb diets are effective (Maybe A Calorie Isnt. Just a Calorie) and why getting enough protein is so difficult and important (Pro Protein).  Check out those posts to get the dish on those topics.  Speaking of a dish, I have decided to substitute salad with tuna and feta for my lunch.  This is a great option for many reasons.   Continue reading “Mediterranean Tuna Salad”

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”

Cleanse Yourself of Deadly Toxins

I was strolling through the bookstore with my wife and I decided to peruse the diet and weight loss books to see what they were offering.  It didn’t take long to get hit in the face with a ubiquitous pattern.  There seemed to be a common theme.  Usually the books involved a good looking individual with or without decent credentials brandishing a big white toothed grin selling you the latest secrets.  Of all the claims, one of my favorite themes are books or diet plans that advocate using your diet to remove ‘toxins’ from your body.  These ‘toxins’ are claimed to be the source of just about every problem you have.

Quinoa “Fried Rice”

source: skinnytaste.com

 

I was trolling my favorite recipe site skinnytaste.com to find a gluten-free recipe since that is all the rage.  I figured it would be good for all our Jewish friends who will be leaven-free for the next week or so as well.  When going gluten-free quinoa is a great way to go.  This South American seed has many grain-like qualities without actually being a grain.  It is a great lower calorie substitute for rice or pasta.  Enjoy!

Continue reading “Quinoa “Fried Rice””

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”

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