Fat 2 Fit Radio

We've answered a lot of questions recently about these starvation diets.  Last time it was Dr. Bernstein and this time it' s the HCG diet.  This beaut of a diet has you getting injections with hormones found in a pregnant woman.  Oh, and you also eat only 500 calories a day.  Jessica wrote us on her way off of the HCG diet.  She's stopped the uber low calorie diet and, no surprise, she's gained some of the weight back.  She's now questioning the results of eating at the number of calories we recommend.  Jeff has a great analogy that introduces Russ, and the listeners, to human jerky.  It's not really that disgusting once you get used to the taste.  Tastes like chicken. We have another great email from listener AnnMarie.  She's been training for a half-marathon and when she upped her miles, her weight loss stopped.  Is she eating too many calories?  Too few calories?  The answer was not immediately obvious, but we managed to get to the reason behind her weight loss plateau.  Remember, a difference as small as  a couple hundred calores, up or down, can make a dramatic change in your weight loss. According to the DPR newssite, there's an article about the affects of restaurants posting the number of calories in their menus.  Are you more likely to choose a low calorie option in a restaurant if the calories are right there?  If you're on that first date, do you pick the low cal option to make a good impression?  You'll be surprised by the results.  Russ reviews the lates DGA, Dietary Guidelines for Americans.  It's a great document put out, in part by the USDA, that recommends calorie levels and types of food that we, Americans, should eat.  They're trying to combat the rising levels of obesity with this document.  See if they've succeeded. Links Mentioned in the Show: HCG diet info form "How Stuff Works" Healthy eating with calorie labels Science vs. politics in the DGA LA Times on the new DGA DietaryGuidelines.gov Recipe of the Week: Healthy 4 Cheese Macaroni Motivational Quote: "In the confrontation between the stream and the rock, the stream always wins-not through strength but by perseverance." - H. Jackson Brown Listen here, or subscribe for FREE to automatically receive future shows.h

Over that last several months, we've been collecting anonymous data about the visitors to fat2fitradio.com who use our calculators.  We've looked at the data and found some interesting information about our "average listener". Carol wrote in about a new book that offers a new body in 4 hours.  While that's an exaggeration, to say the least, Jeff found some interesting parallels to the book's author and the move Raiders of the Lost Ark.  It's surprising and really puts a stop to the 4 hour spin. On the Web Report, Jeff has a report that shows obese people are more likely to die in automobile crashes than those of a healthy weight.  Why?  It could be simple physics or it could be the auto manufacturers not taking into account the ever expanding waist lines of their customers.  Russ shares the bad news of the passing of fitness legend of Jack LaLanne.  If your only experience with Jack LaLanne was infomercials about juicers, then you missed out on the real work of this fitness industry leader.  We always say, "Life like the thinner person you want to become."  Try this one on for size, "Live like Jack LaLanne!" Links Mentioned in the Show: 4 hours to a perfect body? Obese drivers more likely to die in crash Jack LaLanne obituary Jack LaLanne on Wikipedia Recipe of the Week: Healthy Veggie Quiche Motivational Quote: "Your waistline is your lifeline" - Jack LaLanne Listen here, or subscribe for FREE to automatically receive future shows.

We're a few weeks into the New Year and the weight loss clinics are in full rush mode.  Both Jeff and Russ have noticed an increase in the number of commercials  pushing their programs.  Don't be fooled!  Stick with your goals and stick to your plan! Jana wrote in asking if it's okay to fast one day a week.  She also wanted to know if it's okay if she has a cheat/binge day.  She's lost weight in the past with these techniques and keeps going back to them when she gains back the weight.   We go over all the things you should do to restart your metabolism.  She was also on the Dr. Bernstein diet for a while.  She shares some of th 400-700 calorie recipes/meals with use.  They're small, it won't take long. Mike asks about eating healthy on a budget.  We found some interesting information on eating healthy both in Canada and in the United States. On the Web Report, Jeff has an article with some pictures you have to see.  What looks more attractive, someone with a tan, or someone who eats well?  Decide for yourself.  Russ shares an Online Multiplayer Fitness Game.  Level up by running a 5K or lifting a new all time high in the gym.  Nerdy! Links Mentioned in the Show: Online Multiplayer Fitness Game Eating greens make you more attractive Canada food guide Jan. 2011 Cost of Food US Apr. 2010 Simple Dollar on saving money on food Bernstein Diet Secrete Recipe of the Week: Crockpot Pinto Beans Motivational Quote: "Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible." - Francis of Assisi Listen here, or subscribe for FREE to automatically receive future shows.

We got some great feedback on our list of fitness devices that will "put your money where you mouth is" this week. Multiple listeners sent in their picks. Included in the picks were measuring spoons. We also discussed an email from Dan about his pants. Apparently when he measured his pants, he found that they were a couple inches BIGGER than they indicated. We have talked about women's clothing sometimes being underestimated for ego's sake, but now it's dipped into men's clothing as well. Tamara wrote in because she's tired of logging her food. We even suggested that you everyone get a new food and/or workout journal for the new year. We give our tips and tricks for food journaling and when it's okay to stop. Don't miss Jeff's tale of journals past. We have received multiple emails from Tracy, Jack, Alan, Dallas, and Morgan and others about what kinds of food they should be eating. While we don't have specific foods to suggest, we do recommend you eat according to something called Michi's Ladder. It's a great tool when you're grocery shopping or preparing meals. It's a 5 tier system that makes food choice extremely easy. Check out the link below. Liz has a hip injury and now can't run for a while. She's wondering if she's going to gain weight and is "devastated at the thought of not exercising". Jeff has some great advice on recovering from injury. He also fills everyone in on what type of surgery he had a few months ago. You may now call him Jenny. On the Web Report, Jeff shares an article that everyone can benefit from, especially this time of year. How do you stay healthy and lower your risk of catching a cold? All is revealed. Russ talks about a post over at the Fat 2 Fit Facebook page. He asked about everyone's goals for the new year AND how they plan to complete them. Finally, at the end of the show notes you'll find a new addition. It's the motivational quote that Jeff shares at the end of each show. We've had multiple listeners ask to include them here. Links Mentioned in the Show: Negative Calorie Foods: Fact or Fiction Michi's Ladder Lower your risk of catching a cold Listener goals on the Fat 2 Fit Facebook page Recipe of the Week: Mexican Lasagna Motivational Quote: "Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything." - Napoleon Hill Listen here, or subscribe for FREE to automatically receive future shows.

We did a show a few months back about how to confront a loved one about their out of control weight.  But, we received an email from a listener that was just the opposite.  Robyn's mother is out of control pestering her about her weight.  She even goes as far as to call her mother abusive.  It's a lesson on exactly what not to do when you're concerned about a child's weight.  We've got some advice, but would love to hear what you have to say in the comments. Brandon also wrote in and wants to "put his money where his mouth is" in regards to getting in shape.  He's looking for advice for devices or gadgets that will spur him on in his weight loss.  It may motivate him to not waste that cash he just spent and actually get the weight off for good.  It's a good idea and we have some suggestions ranging from around $10 to $300 that fit that bill.  One of our suggestions, the FitBit, was just purchased by Russ for the new year.  Look for a review of that soon. Rachel emailed us because she hasn't lost any weight after going vegan.  We have some advice for her, and none of it has to do with being vegan.  It's all about the calories.  We also did a whole show, #99, where we interviewed a vegan woman if you'd like to hear more tips bout being a vegetarian or vegan - and made some smart suggestions about supplements like GHRP-2 that can help break the plateau. On the Web Report, Jeff uses a Google tool, Ngrams, to look up information about dieting trends.  He spent hours pouring over the data and finds it a great resource not for just fun but for useful research.  Russ has another installment of "Weight Loss in the Real World" with two stories. Links Mentioned in the Show: Show #99 - Being a Vegetarian Google Ngrams Vegan foods to avoid Shoe #91 - Confronting Loved Ones about Weight Vibram Five Finger Recipe of the Week: Crockpot Black Beans Listen here, or subscribe for FREE to automatically receive future shows.

Are you planning to fail on your New Years resolutions? Well, if you're like most, you've failed to plan, so that old adage will come to fruition. Without planning out your goals with specificity and deliberateness your resolution will fall by the wayside part way through the year. This is our 4th annual goals show and we go over: The basics of goal setting Setting a goal or resolution Breaking down goals Tips and tricks This year can be the one that leaves you fitter, healthier and more attractive than you ever thought you could be.   We've said this before, but this is the most important show of the year.  It's the one show that sets the tone for your life during the next 12 months and beyond. Links Mentioned in the Show: How To Set Your Last Weight Loss Goal Ever First Goal Setting Show Second Goal Setting Show Third Goal Setting Show A note for the myth busting listeners out there: We are aware that the validity of the business school studies that we mention may be inflated, exaggerated or even hoaxed. Those studies have been quoted in hundreds of books and thousands of websites over the years. Our position is that we believe that goal setting is one of the most important things that a person can do to help them achieve their goals, and mentioning these famous studies will help to motivate people to set their own goals. Listen here, or subscribe for FREE to automatically receive future shows.

Martine wrote in with another question about sleeping and eating when doing shift work. A lot of people end up eating during these odd hour shifts and end up gaining weight. We share our tips for three basic situations you may find yourself in when working the night shift. Rich wrote in about his experiences with gastric bypass surgery. He had surgery and lost 70 lbs., but it was what he did after his weight loss stopped that is the most inspiring. Whether you've had weight loss surgery or not, Rich's story is awesome. We share tips kickstarting your metabolism after long periods of extreme dieting. Terry wrote in to share the new food pyramid site by the US government. She uses the recommendations to make sure she gets all the servings of each food group that she should. There is also a calculator to tell you how many calories to eat to maintain your weight or start losing. It compares very favorably with our own tools. On the Web Report, Russ shares what Men's Health call the "World's Most Efficient Workout". If you have very little time to workout and you want to get the most out of it, this may be the one for you. Jeff talks about an article that says that each extra 9 lbs. of extra weight you carry around increases your risk of heart disease by 50%. If you have 50 extra pounds of weight on you, where are you going to end up? Not mentioned in the show is the Fat 2 Fit Radio Bundle. Buy both Season One and our book, Fat 2 Fit: Getting There & Staying There, in digital form for a substantial discount. Links Mentioned in the Show: Gaining weight increase chance of heart disease Food Pyramid World's Most Efficient Workout Fat 2 Fit Radio BMR Calculator Recipe of the Week: Simple Lime Asparagus Listen here, or subscribe for FREE to automatically receive future shows.

We've had a lot of great emails come in from listeners who are over 40 years old. So, on this show we chose 3 emails to answer that those individuals sent in. The advice doesn't just apply to those who have hit this milestone. No matter what your age, the advice still holds true. We have an update on Leo's progress and the breaking of his plateau.  Micheline wrote in asking about whether she should calculate her BMR based on her current age or some age in the past. She's also wondering about her lack of speed and comfort when running. Debbie has been dieting for her whole life and now can only lose weight when she eats at a ridiculously low 1000 calories a day. Meanwhile she's walking over 100 miles a month. That's not a recipe for a healthy lifestyle so something's got to change.  Carrie wrote in with an awesome story of meeting her goals working against the odds.  She's lost 89 lbs. in just over a year and is going to hit her goal thanks to her plan and her support system. On the Web Report, Jeff found a couple articles to share with y'all. The first one is a long term study that found the higher your BMI, the more likely you are to die early. Ridiculously early! The other article is one that is more than slightly silly. We introduce the word panniculus in this discussion.  Russ has a couple links as well.  The first is about a diet company dropping Carnie Wilson as their spokesperson.  The second is a new workout music podcast by Tom Jordan.  If you're tired of what you're listening to while working out, give it a try. Links Mentioned in the Show: Step to the Beat Podcast Excessive weight shortens lifespan Shoplift with your fat Carnie Wilson canned as diet spokesperson Fat 2 Fit: Getting There & Staying There Fat 2 Fit BMR & Calorie Calculator Recipe of the Week: Pumpkin Breakfast Cookie by listener Krista Listen here, or subscribe for FREE to automatically receive future shows.

The Twinkie diet has gotten a lot of press recently.  A professor at Kansas State University lost 27 lbs. on a diet consisting of snack cakes of all kinds.  He did that in 10 weeks.  While that seems like an awesome way to lose weight, there was some damage done to the professor's metabolism because of the diet.  We'll talk about it on the Web Report.  Jeff has a couple articles he highlighted as well.  The first is about obesity in children that had a virus linked to the common cold.  The other article is about Weight Watchers.  They've changed their point system for the better.  They are now preferring real food to processed food. In our email and comment section of the show, Bob wrote in with a question about goal weight.  He's just getting started on his weight loss and is worrying about a 10 lb difference in his goal.  Jessica emailed and asked about her metabolism.  She was on Weight Watchers and at one point was eating as little as 900 calories per day, which by the way is 18 "points."  She started gaining weight by eating at just above her BMR and was wondering what was going on.  Finally, Amy wrote in about her weight loss and maintenance.  She's living the life of the thinner person she became.  Awesome! Links Mentioned in the Show: Tom Venuto on the Twinkie Diet BMR Calculator Weight Watchers changes it's approach Twinkie Diet on Newsy CNN article on Twinkie diet Recipe of the Week: Rosemary's Rosemary Pumpkin Soup Listen here, or subscribe to automatically receive future shows.

The title of today's show was inspired by one of our emails.  Michelle's husband is deployed overseas and while he's away she is embarking on what she has named Operation Hot Bod.  The best part of the operation is that she's set a completely reasonable goal and when her husband gets back Michelle will be the smallest her husband has seen her.  Good luck Michelle!! Our other email comes in from Leo Fink, Fat 2 Fit Facebook page regular, who wrote in asking about Russ' recent plateau breaking.  Russ fills him in on what he's been doing in his Kick It Up Buddy Challenge.  (Operation Hot Bod is a slightly better name.) We take the opportunity to review the BMR. On the Web Report, Jeff discusses a report that showed people who skip breakfast have larger waist circumferences,  live less healthy lifestyles, have higher cholesterol levels, and have higher insulin levels.  He also has a story about a procedure for weight loss that works on the brain.  Literally, it's brain surgery.   Russ has two stories as well.  The first is about the FDA denying a new weight loss drug.  It only causes cancer.  That's all. The other story is about children showing signs of heart disease. Links Mentioned in the Show: FDA Shoots down weight loss drug Obese children are getting heart disease Weight loss brain surgery Report on skipping breakfast BMR Calculator Recipe of the Week: Pumpkin Fluff (Dessert) Listen here, or subscribe to automatically receive future shows.

When people succeed in fat loss and keep it off for the long haul, they leave clues to their success.  Listener Charity has lost 100 lbs. and uses an article she read to remind her of what it takes to have permanent fat loss.  It's a great list of clues from DietChannel.com of what worked for those successful in fat loss.  We’ll let you in on a few dozen of their secrets. Listener Grace, who shared the sweet potato wedges with us last show, wrote in asking numerous question, but referred to us as "Arnold style personal trainers".  I don't know about you, but that's the furthest from the truth.  We answered her question about doing jujitsu and strength training and another  about being intimidated by men at the gym. On the web report, just one item from Jeff.  He's putting the Fat 2 Fit philosophy to work in his Physical Education classes.  He was inspired by the video that he posted to our Facebook page.  Here's the video if you missed it there. Links Mentioned in the Show: Diet Channel Weight Loss Tips Fat 2 Fit Facebook page Recipe of the Week: Roasted Pumpkin Salsa Listen here, or subscribe to automatically receive future shows.

You may have heard about the Corn Refiners Association floating the idea of changing the name of high fructose corn syrup to the more palatable and less stigmatic, corn sugar.  KFC, Kentucky Fried Chicken, tried to do this in the past and rebrand themselves Kitchen Fresh Chicken.  It didn't work.  They're not fooling us and this shouldn't fool you.   Obesity rates and consumption of HFCS parallel each other.  Coincidence?  You decide. An anti-McDonald's commercial is showing up on blogs, not because it's particularly great, but because it's been banned in certain markets in Florida.  The commercial shows a dead man still clutching a partially eaten cheeseburger with the tag line "I was lovin' it."  Well, apparently some stations are choosing not to take the money of the vegetarian group putting out the advertisement. There's a Harris Interactive poll that was done in August of this year.  The subject of the poll, "What weight loss techniques are most effective?" Number one on the list, weight loss surgery!  Listen in for the other list items, but isn't that scary. Do you do the same old workout?  You want to change, but you just don't know what to do.  Well, Men's Health UK has the solution for you.  It's a workout generator.  You simply put in the types of workout you want and it generates a list you can print out and use.  Each time it generates a different workout so you won't get bored!  All this above topics are in this week's Web Report. In our Email and Comments section of the show, Mike wrote in about obesity statistics.  He's seeing more fat on individuals in Southern states than here on the West coast.  He also shares an article about obesity vs. economic status.  Lorin wrote in about her BMR.  She was eating 1000 less per day than she should and it now seeing the errors of her ways.  Cora wrote in about an article on processed foods she saw.  Remember this, processed equals pre-digested equals more calories in.  Jeff comes up with an eye opener in response. Links Mentioned in the Show: HFCS vs. Obesity: Nobody Wins HFCS changes to Corn Sugar Workout Generator Most Effective Weight Loss Technique? "I was lovin' it!" commercial banned Whole vs. processed foods Obesity by State Obesity by ZIP Code Check your BMR with our calculator Get your copy of Fat 2 Fit: Getting There & Staying There Recipe of the Week: Spicy Sweet Potatoes Listen here, or subscribe to automatically receive future shows.

What's possible when you lose weight? Climbing a mountain?  That's exactly Randy's plan.  Over the last year he's lost 80 lbs and is now living life to it's fullest.  He's planning on climbing Mt. St. Helens.  Check out Randy's before and after picture. Terry wrote in as well asking about better versus faster results.  She mentions me inadvertently might have said "faster results" rather than "better results".   Even though we might once in a while misspeak, don't confuse our message. We're about permanent weight loss.  That doesn't come fast. Finally, Elizabeth emailed about Drew Carey.  He  has lost 80 lbs as well, but he did it over about the last 6 months. Both Drew and Randy lost the same amount of weight, but who's going to keep it off?  Our bet's on Randy. On the Web Report, Jeff has a shocking report on a new surgery that, while it doesn't have anything to do directly with weight loss, it's lessons are profound.  Russ has an article about the military trying out the Crossfit system.  Unfortunately it's proving too much for them.  Some are getting injured and one even sued because she was permanently disabled. Links Mentioned in the Show: Fat 2 Fit: Getting There & Staying There Ebook Military does CrossFit Drew Carey lost weight More on Drew Carey Recipe of the Week: Watermelon Salsa Listen here, or subscribe to automatically receive future shows.

Rachel wrote in asking about losing muscle and losing bone.  You've all heard, probably from us, that as we get older we lose muscle.   But did you also know that we use bone? It's called osteopenia.  It's a natural part of aging, but it doesn't have to be.  You can stop and even reverse that process and the answer is not drugs. Lila writes in about obesity around the world.  In particular she was in Argentina and marveled at the lack of obese people there.  The contrary was noticed when she returned back to the U.S.  Jeff finds some great statistics on obesity from as recently as 2009. Dotty asks about whether sauteing is healthy and finally C.K. had an emotional time and stopped eating rather than overeating.  She's wondering how to restart her metabolism. On the Web Report, Jeff found an article on a study that showed Atkins dieters are getting diseases at a higher rate than those that follow a more traditional diet.  Russ has an article about a study of 1400 runners.  Some stretched before running and some didn't.  We'll discuss the findings. Links Mentioned in the Show: Fat 2 Fit: Getting There & Staying There Ebook Ostopenia Studies 1 | 2 | 3 Osteopenia drug side effects Osteopenia information Obesity statistics OECD homepage Study on high protein diets Meat killing low carb dieters Stretching and running Recipe of the Week: Greek Quinoa Avocado Salad Listen here, or subscribe to automatically receive future shows.

Debbie is drinking 48 ounces of Diet Mountain Dew a day.  Her husband is concerned that the diet soda is making her eat more, rather than less as she claims.  We go around and around on this subject, but what is the latest and greatest information on diet soda and it's effects on the body? Kelly wrote in confused about calories.  She followed the advice of a fitness site and wants to know about net calories vs. actual calories.  How many calories should she be consuming to lose weight?  How fast can she expect to lose the weight?  It's never a popular answer, but the slow the weight loss the better and our answer to Kelly is no different. On the Web Report, Jeff has a couple of articles.  The first one is about the high cost of caring for those that are obese.  Obesity related health costs are are estimated around $147 Billion.  Yikes!  The second is about the benefits of water in weight loss.  Russ has an article, also related to health costs, about the state of South Carolina paying for 100 government workers to have weight loss surgery.  The second is a list of surprisingly sodium rich foods that should be avoided, particularly for those with hypertension.  You don't have to add salt to your food to have a high sodium diet. Links Mentioned in the Show: NIH Article on diet soda Artificial Sweeteners may cause weight gain Fat 2 Fit Radio Calculators Obese medical costs Weight loss and water Weight loss surgery for government workers Salty foods Recipe of the Week: Rather than a recipe of the week, here's another food that might help you in your weight loss, Eggbeater Whites. Listen here, or subscribe to automatically receive future shows.