Well, dear readers, after almost 6400 posts, I am taking a bit of a break. Fact is, there is enough here, IMHO, to inform just about anyone to the flaws underlying the fitness and weight loss industries and why their products must, and do, fail. There ...

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"Fitness Watch" - 5 new articles

  1. Hiatus
  2. Small Easy Changes Can Lead to Sustainable Weight Loss and Healthier Eating Habits
  3. Obesity Care May Not Be Best Delivered by PCPs
  4. Body's Food Clock Upset By Holiday Overindulgence
  5. How To Keep From Overindulging This Holiday Season
  6. More Recent Articles


Well, dear readers, after almost 6400 posts, I am taking a bit of a break.

Fact is, there is enough here, IMHO, to inform just about anyone to the flaws underlying the fitness and weight loss industries and why their products must, and do, fail.

There is little more, if any, that is needed to be said.

So if you care to succeed and not waste your time pursuing hopeless endeavors, read some of what is here, follow the recommendations here, here, here, and here and put them into action.

Above all else, shun the conventional stupidity.

Until some undetermined future time.

Be fit.

Small Easy Changes Can Lead to Sustainable Weight Loss and Healthier Eating Habits

Not quite.
These results confirm that small, consistent changes in our daily eating behavior can result in gradual weight loss and developing healthier eating habits. However, they also show that it is a challenge for many people to stick to a program for a long period of time. So what does this mean for someone wanting to lose weight or eat healthier? It means that finding an initial set of tips that are relevant and doable for you can be enough to learn the general principle, later come up with your own changes and succeed at reaching your goal!
Note that the conclusion is for "small, consistent changes," not "easy" changes.

Fact is, there is a big difference between small and easy.

For most, easy is not so easy when it comes to the changes needed to lose weight.

This should be told to any prospective dieter up front.

That way disappointment and frustration have the potential to be avoided as best as possible.

Do not expect "easy."

Expect possible and doable.

Obesity Care May Not Be Best Delivered by PCPs

Understatement, false statement and truer-words-were-never-spoke statement of the year.
To meet the challenges of a growing obesity epidemic, primary care physicians (PCPs) need additional training and may need to refer patients to nutritionists or dietitians to help improve care, according to a national survey of 500 PCPs published online December 20 in BMJ Open.
False statement part - conventional approaches to weight loss are the number one cause of diet failure. See here, here, and here.

Understatement part - "may not be best" as in it never will and is really crappy, let alone not best.

Truer words part - for sure it will not be best delivered by anyone with a conventional sick care approach, including dietitians and nutritionists.

For good info that will lead to success, go here.

Body's Food Clock Upset By Holiday Overindulgence

Now you have it.

The reason why people overeat the remaining 362.25 days of the year.
Overindulgence during this feasting season can play havoc with the human body's food clock, researchers from the University of California, San Francisco reported in PNAS (Proceedings of the National Academy of Sciences).

Overeating, changing sleeping patterns, and significant changes in eating habits over the holiday period can upset the body's "food clock", a collection of genes and molecules that interact with one another and keep the human body on a metabolic even keel.
The solution?

Overindulge when it is not the holidays.

There, I fixed it.

How To Keep From Overindulging This Holiday Season


Go ahead and overindulge. It is the holiday season.

At the end of this posting, I will provide a guide on how best to overeat, IMHO.
As the holiday season approaches, celebrations will be full of good cheer, family fun, and most of all food. But how can we enjoy ourselves without popping a button?

Though the holidays are joyful, the average American gains an average of 10 pounds during this time of year.
Here is the way to really celebrate:

The FitnessMed tm Guide To Overeating For The Holidays

The holiday season is near or here and calls for you to do anything but celebrate with festive meals can be heard from the Grinches everywhere.

This is madness.

As if two or three days of celebratory eating will make you fat for an entire year.

One day is 0.27% of a year.

Let’s assume there are three holidays for overeating: Thanksgiving, Xmas and New Years.

Three days constitute a mere 0.82 % of a year.

The fact is that diligence and eating for health, which means eating for a BMI between 18.5 and 24.9, are what a person should do the OTHER days of the year, the other 99.18% of the year.

Repeat – the rest of the year is 99.18%.

You have to be a hard-core sadist to suggest that people give-up celebrating their holidays with festive meals because whatever they do calorically for less than 1% of the year will “ruin their lives.”

Do not believe that drivel.

A holiday is a holiday.


In the spirit of celebration, FitnessMed, Inc., is happy to bring you this guide on how to overeat for the holidays.

Not only will the strategies here help you overeat so you gain the least weight, it will explain to you how you can overconsume up to 33% more Calories without gaining more weight than you would otherwise.

This translates into more turkey, ham, sweet potatoes, stuffing, etc.


Here goes.

When you overconsume Calories, i.e., eat more Calories than your body burns, those excess Calories get stored as fat.

There is no way around this.

To store the extra Calories as fat, your body has to convert the excess food you eat into body fat.

Even though all food Calories are equal, storage of Calories is not.

Overeaten Calories that come from fat are stored more efficiently than overeaten Calories that come from carbohydrate or protein.

What this means is that if you overeat 100 Calories as fat, 97 of them will get stored on your body.

If you overeat 100 Calories as carbohydrate, 75 of them will get stored on your body.

Thus, almost 100% of overeaten fat ends up on you, while only ¾ of overeaten carbohydrate is what you end up wearing. For protein, the number is even less.

This means that you can overeat about 1/3 more Calories as carbohydrate and be no worse off than had you overeaten the Calories as fat (from a weight perspective).

133 Calories x 75% = 99.75 Calories.

So instead of overeating 100 fat Calories and adding 97 Calories of body fat, you can overeat 133 carbohydrate Calories and add about the same number of Calories as body fat.

The trick here is to overeat the Calories as pure carbohydrate and/or protein as possible.

This is not a difficult trick.

Skinless turkey, lean ham, stuffing moistened with fat-free broth and fat-free butter instead of oil, fat-free butter on rolls, fat-free sour cream on potatoes and substituting fruit purees for fat in baked goods (yes, it works – search online for “fat substitutes in baking”) are examples of ways to add more carbohydrate/protein and less fat to your holiday fare. (search online for “fat substitutes in cooking” for more ideas)

Granted the taste of the foods may be different.

However, if someone is interested in reducing their Calories from fat and being able to overeat even more if they choose, the price is much smaller than reducing the festivity of celebrating with food.

It is also smaller than experiencing the day-after guilt.

Besides, just because the taste may be different does not mean it will be less enjoyable. It might even taste better to you.

The only way to find out is to try.

Give it a whirl.

And enjoy the holidays!

Your friends at FitnessMed, Inc.

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