I had the great pleasure of talking on the air with Bill Dean on his program The Morning Brew that airs in Minnesota. Bill is a fantastic host and we got to discuss the importance of weight loss and maintaining a healthy weight as well as my recently released book, Life Changing Weight Loss. Bill also noted he himself was diagnosed with vitamin D deficiency, a surprisingly common finding for a great many of us. Usually the symptoms of vitamin D deficiency are fatigue and loss of energy so they can be very subtle. Most people don’t even realize they have it.
We also touched on a number of topics including childhood obesity.
Bill is a great host and I hope I have an opportunity to appear as a guest on his show again.

A big thank you to Rob Kingsbury for serving as such an interesting and enthusiastic host. I was fortunate enough to appear as a guest on his radio program and Rob, perhaps more than any other radio host, put me through the paces on everything from personal weight loss strategies to personal responsibility failures to national policy. Childhood obesity, vitamin deficiencies and personal motivation were topics that Rob explored in depth. He is not one to shy away from controversy and I really enjoyed the opportunity to be on his program.

Weight loss surgery is highly effective as a tool or method for losing weight and changing ones life.  But it is only a tool.

One of the toughest things for people to begin to understand is that they themselves are the true instrument of change.  The surgery is a highly effective component in that change journey, but ultimately the person who makes the decision to lose the weight and undergo weight loss surgery is, in fact, the most important element that will insure long-term success weight loss.

When I meet with individuals who are pursuing weight loss surgery, I begin emphasizing this point very early on, beginning in fact with our informational seminar.  I think that our group emphasizes this point so much because over time we have come to appreciate more about what it takes to succeed beyond one year or two years and we have begun to explore how to insure success beyond ten years, twenty years and for a lifetime.  Today estimates are that between 10 and 20% of people regain their weight years down the road after Roux-en-Y gastric bypass surgery, though the statistics on this are a little murky.  How then, does one avoid becoming one of those statistics?  We believe the answer lies in adopting a new outlook and a new way of viewing the problem of weight loss and health.  The people who do succeed and keep it off for a lifetime accept total and complete responsibility for their weight loss journey. They begin looking, not outward, but inward for solutions to the long-term problems of poor health and weight gain.  They adopt the “battle” mentality against excess calories, desserts, treats, and snacks.

They adopt the attitude of life change that is crucial to success in this battle.

After some delays, we have received the shipment of my newly released book: Life Changing Weight Loss. In these times, everyone could use a guide to real, successful weight loss.

In radio interviews on stations around the country, I have been so pleased at the reception the book has received so far. One of the common threads I hear is that media people are inundated at this time of year with weight loss books and information, most of which has very little basis in the practical science of what truly works. Much of it is based on wishful thinking, marketing plans or fanciful obsessions with obscure root extracts and proprietary blends of unregulated secret, magical herbs. The truth about successful weight loss is much simpler and yet, also much more complicated.

At the end of the day, to solve a weight problem and keep the pounds off, we must find a successful strategy to consume less calories every single day, burn more calories every single day, and find satisfaction and contentment despite this. Many of us can muster the motivation on a short term basis to consume less calories and burn more calories, but we feel like we are starving ourselves or doing the impossible. That won’t work for the long term. Long term success lies in mustering that motivation, but making an internal life change, a new look at how we view ourselves, our weight, our diet and our activity. Only then does the “light switch” flip on, only then do we successfully lose the weight and keep it off for the long term.

Larry Whitler and Robin in the Daytona, Florida area, certainly have a great show and a great interaction on the air. They were gracious enough to have me as a guest on their program to discuss Life Changing Weight Loss, my newest book being released in January of 2010. Larry confessed that he is planning to lose weight as part of his own New Year’s resolution and the lively exchanged focused on the ways in which the book can help a person accomplish that mission.
The guest who followed my interview was Mike Huckabee, a person who knows quite a bit about losing weight. We also touched a bit on the problem of childhood obesity and what parents can do to help their children avoid the path toward adolescent and adulthood obesity.
Clearly as parents we all must set the best example possible. Our children need to see us making good food choices and exercising regularly and maintaining a healthy weight.
Thanks to Larry and Robin for a great show and the great dialogue they are providing on the air on Health Matters.

The metabolic miracle in truth describes the amazing, but predictable phenomenon that occurs when people with Type 2 diabetes lose weight. A high percentage of people in this situation will, by reducing their weight below the “diabetes threshold”, cure their Type 2 diabetes simply through weight loss. Because Type 2 diabetes results from weight gain in most cases, working very hard to reduce weight, pays big dividends in the form of reversing the development of the diabetes disease process. For each person the threshold weight at which their body is no longer able to properly handle and metabolize the blood sugar is different. And this threshold weight changes over time as we age. So what we find is that a variety of factors put us at risk for Type 2 diabetes, namely our own genes and our own intrinsic metabolism. But, then two powerful factors determine when and if we will actually develop diabetes and require medicines or insulin injections to maintain control of our blood sugar. These two factors are: chronological age, and weight. So pure and simple, as we age our risk of developing Type 2 diabetes goes up. Unfortunately there is really noting we can do about aging, at least until the anti-aging science develops some concrete solutions for us all! But, the even more powerful factor that determines when, and if we develop Type 2 diabetes is our weight. We do have tremendous control over our weight!
I have helped so many people who came to me with a story along the lines of this one: a patient named Judy had developed Type 2 diabetes after her weight increased and surpassed 240 pounds. She was forty-seven years old and found herself suddenly required to take two different types of oral medicines to control her blood sugar. After another year passed her doctor was increasing the doses and she was being told that she may soon need to move on to insulin injections to control her blood sugar. She was very discouraged and the combination of this depressing news, life stress, and a sore lower back all contributed to steady and increasing weight gain. Now she was 250 pounds and it seemed like her future was bleak. I helped Judy reorient her thinking about Type 2 diabetes and see that she could actually exert a lot of control. We talked about how taking extra medicines (one of which has as its chief side effect-you guessed it, weight gain!), along with finger sticks and checks of her blood sugar, and the possibility of injecting herself with insulin were all fairly “extreme” behaviors. She had previously viewed very intensive weight loss strategies as “ to extreme” and had therefore rejected them. I asked her to consider whether it really seemed all that extreme to follow a medically supervised, protein based meal replacement shake diet with very careful monitoring of her calories and blood sugar for fifty-two weeks, when compared to the extreme life changes she was forced to undergo to treat her diabetes. Over time Judy looked through what was involved in seriously embarking upon a medically based weight loss program and she changed her opinion about it. She realized that the sacrifice and pain and suffering involved in blending protein shakes and carefully monitoring her calories paled in comparison to the pain and suffering of taking more medication, seeing her health deteriorate and watching her blood sugar numbers rise. Once she made this mental leap, there was no turning back. Judy began losing weight and steadily, month by month lost more and more weight until the day arrived that her wight had dropped below 190 pounds. At that point she began having sustained normal blood sugar readings day, after day, after day even while reducing and finally eliminating her diabetes medicines altogether. Her primary care doctor was astonished to say the least. Now let’s be clear, not every single person with diabetes can experience the metabolic miracle and watch their diabetes melt away through a medically based weight loss system. For example: people with Type 1 diabetes generally will not expect to see this kind of result. And there are also a small percentage of people with Type 2 diabetes that has arisen because of their genetic make up and not because of weight gain. But, for the vast majority of people whose Type 2 diabetes does largely stem from weight gain, the metabolic miracle is waiting to happen. Given that 95 percent of diabetes in this country is Type 2 diabetes, and given that around 90 percent of those cases stem in significant part from weight gain, we are talking about tens of millions of people just in the United States alone and if you add the additional 70 million people with pre-diabetes whose blood sugars have begun to rise and whose metabolic machinery is well on the path toward full blown diabetes, you are talking about a rather sizable percentage of the overall population who stand to benefit right now from the approach outlined in this book to achieve the metabolic miracle of diabetes resolution.

On a recent radio interview, the host asked me about fat diets and crash diets as opposed to losing weight “smart.” I thought that was a very appropriate term to describe our philosophy at iMetabolic. If weight loss isn’t achieved with a smart plan it is often very transience; the person who drops pounds quickly with a crash diet is often subject to rebound weight gain.
What is losing weight smart? It is really a process that focuses on your goals, both short and long term. It takes into account the science and the experience derived from the successes and failures of weight loss centers around the world. (Take a look at my recently released book Doctor’s Orders, a 101 Medically Proven Tips for losing weight for a good accounting of the lessons that have been learned in clinical research and medically based weight loss programs). Losing weight smart involves a change of attitude and a change in the way that a person looks at how they eat and drink. How they focus on long term goals and sustain weight loss.
Losing weight smart also means reducing the glycemic index of your calorie consumption every single day. It means making this change, not as a “diet”, but as a change in the way you live. A change in who you are. It is no less satisfying in life to eat lower glycemic index foods, but it does take some getting used to. There is a sense of depravation at not being able to have some treats and sweets, snacks and other simple carbohydrates, but you get over that quickly. It is more than replaced by more powerful enduring feelings of feeling healthier, fitter and more energetic.
Losing weight smart also means taking full and total responsibility for your weight and your health and not being blown by the winds of peer pressure, fads and cravings. Losing weight smart also means having the right help and having the right tools to be able to lose the weight successfully and keep it off.

An aid station came along, and I took a good long walk to hydrate, slurp down some carbs, and take it all in. I smiled like a kid whose just been told a secret, and ran on under the Melbourne sun. In my mind I still thought I was ahead of the Conejo and might have a shot at finishing in the 3:30s, way ahead of any goal I could have set before this race. It felt good to think of goals; at our best we to challenge ourselves the way I challenge these kids and their parents to do something they had not thought possible.

In the last 10K I had the impression I was kicking it up a notch because I began passing runners at the rate of over a hundred every kilometer. I also heard their breathing more loudly and watched their slumping heads and shoulders. I felt not the slightest twinge of pain in the knee that had plagued me in training when I’d pushed up the mileage a few months earlier. The forced reduction in mileage due to my work and the advice of my orthopedist to abandon any further hills training seemed to have done the trick. Oh, and I had popped a few ibuprofen at around the halfway point just as a precaution. At 43 years of age, I figure running a marathon without ibuprofen is like summiting K2 without oxygen; no thanks.

Around 36K, I knew this would be my best race yet, and I just wanted the experience to last. By the time my iPod hit the Jane’s Addiction set I love, I had strains of electric guitar and a runner’s high spurring me onward. We turned and headed back into downtown, and the crowds grew louder and larger. I even reeled in the lioness and Bruiser, passed them in sequence and moved on, heading through the Gate C Tunnel that leads into downtown, lots of gas in my tank.

In the last kilometers, two more aid stations popped up, and I dutifully slowed to a walk and took in fluids at each, staying true to my plan. At the last one, my engines were revving and I could not walk more than 15 seconds before the sight of the runners passing me spurred me to toss the second cup of water and rejoin the run.

In a gorgeously designed finish, the runners find a long lead up a central boulevard and then a turn across the picturesque William Barak Bridge affording every runner a stunning view of the iconic Melbourne architecture, its cultural landmarks and the river. A gentle down slope before entering the Melbourne Cricket Grounds and then a magnificent stadium finish, complete with the sounds of a cheering crowd that overcame the music in my earphones. For a moment I thought I glimpsed the Conejo across the stadium, at the finish line already before my last lap, but no matter, just a look-alike I hoped.

I took in the majesty of the stadium finish, the crowd noise, the feel of the infield grass under my feet, and the sense that I have completed this marathon and could turn around and run halfway back at this point. I saw families in the stands cheering, including some profoundly overweight kids who I hoped saw something inspiring today. Yes, you can be out here or wherever you want to be one day soon, with some new thoughts in your head and a little encouragement.

As I rounded the last turn and headed for the finish line, I squinted to make out the numbers on the first and only timer I had seen during the race. Exhilarated and a little disappointed all at once, I saw in red numerals 3:42 with the seconds counting quickly upward toward sixty. The Conejo had slipped past me! No matter, I was pleased to finish in this time, and most importantly, feeling this strong. I’d never even seen the monster this day, nor heard a single of his approaching footsteps. I raised my arms in victory for the finish photo.

Weight Loss Tip #90 Avoid temptation when “family” means “food”

From Doctors Orders: 101 Medically Proven Tips for Losing Weight

Being a guest can be difficult. Being a guest on a diet can be even more difficult. But being a guest for family functions is sometimes the hardest test of all. Everyone in the family thinks they know you, what you like to eat and how much. When you start making changes it will confuse and possibly alarm them. They’ll wan the old you back. They’ll want to feed the old you.

Wether your family meets once a year for a major holiday or every Sunday for a traditional family dinner, you need to take control of what you’re going to eat. Try to mentally preoare before going. Know ahead of time if you’re going to be facing dietary choices, like potatoes for vegetables for breaded meats for the main course, and look for ways to lessen the caloric hit, from taking smaller portions to planning the workouts to make up for it. You might want to try a mini-fast that night, or curtail your calories for the cext couple of days.

In addition, if you’ve made dessert a special occasion rather than a nightly expectation, this is no time to change. Even if you ‘ve anticipated your father’s breaded shrimp or your mother-in-law’s potatoes au gratin, you don’t have to eat the unexpected seven-layer German chocolate cake. Skipping dessert isn’t that unusual anymore. You might even have other family members joining you.

For more information on Doctors Order: 101 Medically Proven Tips for Weight Loss Click Here, and don’t miss out on our Twitter and Facebook Contest happening through November 31’st.

Weight Loss Tip #38 Use a Pedometer

From Doctors Orders: 101 Medically Proven Tips for Losing Weight

Buy a pedometer. Wear it daily. Keep track of the number of steps you’re walking every day.

At Western Bariatric Institute, we started giving out pedometers to patients and staff alike. The enthusiasm was contagious, and, in no time, people were competing against each other, checking in to see who had done how many steps the day before, competing to do more the next day.

Use a pedometer to count the number of steps you take every day. Set a goal for a minimum number of steps. Once you’ve started achieving your goal you’ll find you’re ready to push further. You’ll find yourself parking farther away from where you’re going and taking the stairs rather than the elevator just so you can count more steps. Good for you! This is a behavioral change for the better. When you’re trying to hit a goal every day, you feel better; when you hit or exceed that goal, you feel better still. And instead of letting your mind drift and find ways of being lazier – shortcuts and escalators and driving from one store in the same parking lot to the next – your brain is working competitively, adding steps beating goals.

There are a lot of models of pedometers out there. I recommend starting with a simple version. If you end up hooked (and hopefully will) you can always upgrade to a fancy pedometer that will help you convert the length of your stride into mileage and preform other functions such as operating like a stopwatch.

For more information on Doctors Order: 101 Medically Proven Tips for Weight Loss Click Here, and don’t miss out on our Twitter and Facebook Contest happening through November 31’st.