Fat 2 Fit Radio

In this show, we do a quick review of the actual amount of calories that you need to be eating to maintain or lose weight.  To figure that out, you need to know your Basal Metabolic Rate and then increase those calories by an Activity Factor.  It isn't too complicated, but most people have no real idea of how many calories their bodies burn on a daily basis. After the calorie review, we tackle 3 e-mail questions that ask about fine tuning those calorie calculations.  Megan asks about whether your body can adapt to eating a few hundred calories more per day, Eleanora asks a technical question about Gross Calories vs Net Calories, and Jessica asks about whether you really burn the same number of calories if you run or walk the same distance. In the web report, Russ found an article on a new alternative procedure to gastric bypass.  A device is inserted down the esophagus and into the stomach where a smaller stomach pouch is created.   No incision.  Jeff talks about the Mediterranean diet.  Residents of this part of the world, usually thought of as being thin, are getting on the fat bandwagon.  Is it the proliferation of cheap calorie dense foods wrapped in plastic?  Give us your opinion in the comment section below. Links Mentioned in the Show: How Many Calories do you actually burn each day? Gross Calories Vs Net Calories Running or Walking - Which burns more calories? The 100 Calorie Food Quiz 5 Gym mistakes that keep you from losing weight Another less invasive surgical weight loss procedure Recipe of the Week: Low Fat Asian Crockpot Chicken Listen here, or subscribe to automatically receive future shows.

Our feature topic this week is one of the simplest and easiest ways to lose some of those extra pounds. Most people don't realize that mile per mile, you actually burn the same calories walking as you would running. We cover some of the basic things that you need to know to get started in a walking regime and we talk about some of the basic programs that you can get started with. There are actually Running Stores that not only offer running classes, but they are also offering walking classes. These classes generally end off with the participants walking 5 K at a time which then gets them ready for their first running class. Russ even created a new website called Walk 2 Fit with different levels of walking programs for our listeners! In our web report section, Russ talks about a new term known as "Yo-Yo Exercising". There were some surprising findings in a recent study that just might keep you motivated to keep going with your exercise regime. Jeff talked about an interesting article that dealt with the typical Mediterranean diet. It had become quite famous in the past few decades and inspired a popular diet book because Mediterraneans seemed to be living much healthier and longer lives. In reality though, globalization and fast-food have made the typical Mediterranean diet a thing of the past. In our email section, we hear from a new listener who is just starting his weight loss journey. He tells us about his training program and his goal of literally being half the man that he is now. He is currently 467 lbs and we look forward to hearing about his progress in the coming months. We also answer a question about how homeopathic weight loss remedies are actually diluted and produced for the public. Links Mentioned in the Show: Who is Hal Holbrook? Get Russ' wife a hug from Hal Holbrook Walking Programs courtesy of Russ (www.walk2fit.com) Fat2Fit Radio's Support Group The Death of the Mediterranean Diet Yo-Yo Exercising How many calories do your burn walking? Recipe of the Week: Barbeque Pulled Chicken Listen here, or subscribe to automatically receive future shows.

Sometimes motivating yourself to keep on that healthy lifestyle and lose weight is tough.  Trying to motivate someone else to do the same is even tougher.   If I gave you a dollar for every pound you lost, would that motivate you?  That's what one doctor is doing for his patients.  But be careful, if you gain a pound, you owe him.  On this week's show we discuss this and some other unusual ways to keep yourself motivated or motivate others to lose weight. In the e-mail and feedback portion of the show, Matt calls in with a voicemail asking how to motivate loved ones to lose weight.  He wants to get his parents to lose weight and they're resisting.  Also, Brenda sent in an e-mail with her review of the Wii Fit.  She likes it and agrees with Russ that the Wii Fit is a "gateway drug" for other types of exercise. In this week's Web Report, Jeff has an article about men and dieting.  Apparently more men than ever are looking to lose some weight.  Among those men is an NBA player from Southern California.  Apparently just because you're a professional athlete, that doesn't make you an expert on staying in shape or losing weight.  Russ has an article that says fewer people than ever, men and women, are dieting.  They are choosing to "eat healthy".  Which article is right?  Sound off in the comments. Links Mentioned in the Show: NBA Star on Jenny Craig How Men Caught the Weight Watching Bug Interest in Dieting Slims Down Dollars for Dieting YouTube Meme: Watch Me Shrink What was your trigger? Recipe of the Week: Slow Cook Pork Tenderloin Pork Tenderloin Information Listen here, or subscribe to automatically receive future shows.

There seems to be more and more homeopathic weight loss products mixed in with the diet supplements these days. According to a 2007 survey, 3 percent of Americans have used knowingly or unknowingly homeopathic remedies. It has also been estimated that less than 1 percent of Americans know anything about them. The big question about these products is "Do they actually work?" Are they better than the diet supplements, or for that matter, prescription diet drugs? We go into the theory behind them, history and current science of these products so that you can make an informed decision about purchasing any of them. In our e-mail section, we discuss a listener who had health difficulties after going on one of those diets where you are given all of your food as pre-packaged meals. There are some benefits of eating a lot of processed foods while dieting such as not worrying about portion sizes, but processed foods are never a good choice. In the Web Report section, Jeff catches everyone up on the latest diet studies to come out of "Pub Med". The studies themselves seem fairly obvious, but they are necessary to replicate and validate other similar studies. It sometimes takes hundreds of studies to thoroughly prove a concept in science and studies that deal with dieting issues are no different. The most interesting thing is that some of these studies are starting to back up what Russ and Jeff have always been preaching! Russ talks about a study funded by the American Egg Council that showed that people can lose more weight by adding more eggs into their diets. Perhaps there is a little bit of an agenda here... Links Mentioned in the Show: Adding eggs to breakfast could hasten weight-loss Obesity and Sick Leave Study Study about drinking water and losing weight Benefits of adding protein in a weight loss diet Study about the best treatments for obesity Homeopathy Theory from Wikipedia ABC News: John Stossel - Homeopathic Remedies US FDA - Homeopathy - Real Medicine or Empty Promises? Homeopathy, The Ultimate Fake - Quackwatch.org Recipe of the Week: Grilled Chicken with Tomato-Avocado Salsa Listen here, or subscribe to automatically receive future shows.

In today's show, we profile the success story of John Sanderson. John has been a listener of the show since the start and has been active in the Fat2Fit Support forums as well. In two and a half years, he went from an out-of shape 300 lb guy watching life pass him by, to a successful half-marathoner. He relates his struggles and successes along the way, and provides a some very good insights into the challenges of going through a major physical transformation. His journey was not a quick-fix solution, but was a true lifestyle change. His story is truly inspirational. On the lighter side, Fat2Fit Radio received a positive review in Britain's "The Guardian" Newspaper. It was a short review and had a few factual errors, but it is great to see that we are starting to show up on the international radar. The review was written by Elizabeth Mahoney and she said that “you can rest easy that our hosts know what they’re talking about”, and that our “intense gaze at the world through weight-tinted specs goes down well with listeners.” However, the absolute best line in the entire piece was “Co-host Russ Turley… sounds endearingly like one of The Muppets”!!!! Which Muppet she was referring to is not exactly clear… Links mentioned in the show: Britain's Guardian newspaper review of Fat2Fit Radio Who does Russ sound like? The John Sanderson Story Recipe of the week: List of sandwiches with nutritional content Listen here, or subscribe to automatically receive future shows.

People often want to lose weight because they feel fat and they are embarrassed about the way they look. Other people start to lose weight because they have been told by their doctor that they will surely die if they don't. We discuss common diseases and ailments that are related to obesity, and we hope that some people get inspired to lose some weight simply to avoid them. Our list of nasty problems includes diabetes, cancer, congestive heart failure, enlarged heart, osteoarthritis, lymph edema, gastro esophageal reflux disease, urinary incontinence, abdominal hernias, gallbladder disease, fatty liver disease, gout, polycystic ovarian syndrome, and of course erectile dysfunction. In our email section we dealt with getting the best bathroom scale. If you haven't bought a bathroom scale in a few years, you will very surprised at what they can now do. Many electric scales not only tell you your weight within 0.2 lbs, but they will also tell you your body fat percentage, water percentage, average weight etc. They are now like mini computers! In the Web Report, Jeff discusses 2 new studies that show that people actually eat more junk food when they are eating out of those small "100 calorie" bags. Russ talks about some new research that shows that key appetite control cells in the human brain degenerate over time, causing increased hunger and potentially weight-gain as we grow older. He also challenges people to try the "100 push-up challenge" with him. Links mentioned in the show: Tanita Innerscan Scales Tanita IronMan Scales 100 Calorie snacks encourage people to eat more Killer Carbs Kill your appetite control cells The 100 push-up challenge Recipe of the Week: Homemade Low-Fat Ice Cream Make ice cream without an ice cream machine Listen here, or subscribe to automatically receive future shows.

People tend to destroy their diets when they go on vacation. Not only do they not lose or maintain their current weight, but most actually gain weight! Russ and Jeff historically have always gained a few pounds while on vacation, but in the last few years they have managed to limit the damage. From our own experiences, we talk about all of our best strategies to survive a vacation, and yet still enjoy the food that is available. Our first email question dealt with the aftermath of liposuction. We answer questions such as: What does your body do with fewer fat cells after liposuction? Does your body recreate the predetermined number it needs? Does liposuction put your body in an cellular unbalanced state? Does your body shift fat cell from other places to balance or can it re-grow liposuctioned fat cells? Our second listener feedback pointed us towards some free PBS videos that you can watch online for free. The two interesting ones are "FAT: What no one is telling you" and "Heart Disease: The Hidden Epidemic." In our Web Report section, Jeff takes on the marketing claims of Frosted Mini Wheats. It seems that a sponsored study by Kellogs doesn't offer anything new or even remotely impressive, but that doesn't stop them from spinning it into something that it really isn't. Russ talks about Dara Torres, a 42 year old Olympian who is outperforming people half her age. You may not want to be an Olympian, but eating right and working out can keep you in you prime decades longer. Links Mentioned in the Show: Realistic Expectations from Liposuction PBS show: Fat: What No One is Telling You Mini Wheats Claims More Mini Wheats Reactions Dara Torres going strong at 42 The Dara Torres Workout Recipe of the Week: Mango Salsa -  An Original Fat2Fit Recipe Listen here, or subscribe to automatically receive future shows.

Anyone who's struggled with their weight has a story. For many, it's been a story of yo-yo dieting, fad diets and regaining weight. For others, the story has a happy ending. Weight loss, lifestyle change and body transformation are part of those happy endings. We'd like to hear how you lost weight, how you did it, why you did it and what are the best tips you'd like to pass on to fellow readers and listeners of Fat 2 Fit Radio. To start off the Listener Profile posts, we asked John Sanderson, a many time contributor to the show and a regular on the Fat 2 Fit Support Forums on Traineo. We asked John to create a post about his weight loss journey and his training to run a 1/2 marathon. While we were expecting a few paragraphs from John, he had other ideas. What we received was a solid 5 pages of John's experiences in transforming his life. Here 's a quote from the e-mail that John sent when he submitted his story. I want to say thank you for asking me to write this. It has helped me to see myself in a brighter light than I ever have before. The fire inside is burning even brighter now! Read John's story and think about submitting your own. Send it to podcast@fat2fitradio.com. I'm John and this is a description of a change that took place in my life. Where I was: I was fat. I was about an M&M shy of 300 pounds. I had no control over my diet and was doing no exercise whatsoever. I was eating anything I wanted and lots of it. It was all bad. I ate nothing but pizzas, burgers, burritos, etc. I drank lots of beer and soda as well. I played lots of video games, worked on computers, and basically did nothing, but sit on my butt. Because of this life style, I developed high blood pressure, high cholesterol, the beginnings of Diabetes, a fatty liver, heart palpitations,and many other things associated with obesity. I believe that my weight also contributed to me suffering from depressive symptoms, anxiety, lack of any self-esteem/respect, poor self-image, and no self-confidence. I was an unhappy person and I felt like I wasn't useful for anything or to anyone. It all started for me January 2, 2006: I had grown tired of being tired, feeling down, and being unhappy. I knew that my life could be better. I told myself (so did my doctor) that I needed to make a change or I was going to die a miserable death at an early age. I was in terrible shape and I felt even worse. At the end of 2005 I resolved to lose weight starting January 2, 2006. I couldn't do it on the 1st. There was too much to drink and too much food to eat in celebration of the New Year. It was obvious, even to me, that although my resolution had good intentions, it really was only half-hearted at best. A beginner: I knew nothing about weight loss, but I was going to give it a try anyway. I tried all of the classic things that we all have heard over the years to drop weight. I reduced fats, reduced calories, ate salads, ate less carbs, walked miles (running was too difficult), lifted weights, etc. I managed to lose about 20 to 25 pounds in about 4 months and was actually feeling a little bit better. I still didn't have my diet and alcohol consumption under control and I still didn't know anything about how to lose weight, what I should really be eating, or what I should be doing in the gym. The Catalyst - My life changed forever on a Saturday afternoon in April: It was mid April of 2006 and Summer was approaching. The weight was slow to come off and I was starting to get lazy with my efforts. I kind of expected that I was eventually going to quit and give up at some point. I was just happy that I had lasted as long as I did. I started getting back to my old routines and I was becoming more sedentary each day. Thankfully, Something humiliating happened to me one Saturday in late April... I went to a cookout over at a friends place. Prior to my arrival a couple of guys made a bet about what shirt I would were over.

So how do you get that hot celebrity body? We take a look at what Kelly Ripa, Kate Hudson, Elizabeth Mitchell, Monica Seles, and Pamela Anderson do to stay fit and in shape. They all seem to have some common eating and exercising habits that obviously works for them. Kelly Ripa eats super healthy and works out up to two hours each day, Kate Hudson knows exactly what she is eating every day, Elizabeth Mitchell lost 78 lbs after a baby in the off season of Lost, Monica Selles now has a better body than when she played tennis, and Pamela Anderson keeps her shape mainly from living a Vegan lifestyle. We often bring up our philosophy of weight loss on the show. We believe that if you live the lifestyle of the healthy person that you want to become, you will become that person. So for example, if you want to look like Kate Hudson, use her as your role model and do what she does to stay in shape. She works our 5-6 times per week and eats an average of 1700 calories. If you eat and workout like she does, over time you will get a Kate Hudson body. Once you get there, if you want to keep that hot body, you simply keep eating and working out the same. You will not actually be dieting, you will change your lifestyle to one of a thinner and healthier person. In our question and answer section, we explore whether drinking cold water can speed up or slow down your metabolism. We also answer a question regarding exactly how many calories should you be eating to maintain or lose weight. In our Web Report, Jeff goes over the recent numbers from the Centers For Disease Control which show just how bad the obesity and diabetes epidemic has become. Russ reviews a study that proves how important exercise is for long term success with weight loss. Links Mentioned in the Show: Number of Calories you burn drinking Ice Water The exact number of calories you should be eating The Fattest American States Diabetes Rates in the United States Exercise is the key to sustain weight loss Recipe of the Week: Chicken Marabella from listener Heather Listen here, or subscribe to automatically receive future shows.

Weight loss questions, diet questions, exercise questions and even a question on diabetes - yes its the email question and answer show! Jeff gives a little report on his trip to Mexico and saw first hand how the obesity epidemic has even reached the small rural towns there. Not only have we exported obesity there, but also all of our cheap processed food. Then to make matters even worse, our weight loss gimmicks and scams are there too. With all of the listener feedback coming in, we thought that we would dedicate a show to catching up on all of the good questions that have been coming in. This tended to be a little bit longer show than normal, but we had a lot to say! Here are the short versions of the questions: 1. Will the McDonald's diet work without exercise, or will it even work at all in the long term? 2. Is it really necessary to keep a food diary to lose weight? 3. I burn less calories doing High Intensity Interval Training than my regular workouts. Is it going to hurt my weight loss? 4. What is with people who gain weight when they start running? 5. What are the real concerns with diet soda? 6. How do you get/stop/treat diabetes? 7. Is it worth it to get the Nintendo Wii? 8. Are these supplements and herbs helpful? 9. An easy way to get out of a weight loss plateau. Links mentioned in the show: Diet Diary doubles weight loss Diet Soda drinkers gain more weight Metabolic Syndrome and Diet Soda Consumer Reports Review of Wii Fit Listen here, or subscribe to automatically receive future shows.

Recently news of a man that lost 80 pounds eating only McDonald's surfaced.  That statement is a little disingenuous and you'll hear why on the show.  The man, Chris Coleson of Virginia, told his wife he was going to eat nothing but McDonald's and lose weight. He did lose weight, but is that weight going to come back? What happens when Chris stops eating only McDonald's?  And who hasn't seen the picture of Jared Fogle, Subway spokesperson.  Jared lost a huge amount of weight eating just Subway.  We examine these two fast food diets in the Feature Section. In the Web Report this week, Jeff has an article that talks about body images around the world.  Did you know that 90% of the people in Tonga are overweight or obese? Whew! In Russ's news item, we congratulate Australia on winning the race to the being more obese than the United States. In the e-mail and comments section of the show we take a look at an article sent in by Jillian and Chis sent in a voicemail.  The article is about high calorie drinks and their better alternatives.  Chris' question is about how much water you should consume and how much protein you should consume.  Take a look at the links below for a great hydration calculator that goes through many questions and at the end tells you exactly how much water you should be consuming on a daily basis.  Hint: You're probably not drinking enough. Links Mentioned in the Show: Drink This, Not That Water Consumption Calculator Woman's Body Images Around the World Australia More Obese than US Man Loses 80 lbs. Eating McDonald's MCDonald's Diet Fact Check Jared's Subway Diet Recipe of the Week: Southwest Chicken Salad Listen here, or subscribe to automatically receive future shows.

We always talk about how everyone needs to do cardio as well as resistance training. Wouldn't it be great if you could do both at the same time? Your gym might already have a circuit training section ready for you to use. This week we define what circuit training is, the advantages and disadvantages and a few tips for getting the most out of this type of workout. In this week's Web report, Jeff discusses an article about how the LAPD is becoming fatter and starting to look like the average American. They've even hired a dietician to try and help their officers battle the bulge. Russ has an article about portion sizes 20 years ago versus now. Can you guess which portion sizes are larger? In the e-mail and comments section this week listener Chris weighs in on being a positive role model to children and Paxye comments about overweight children. Links Mentioned in the Show: Step Away from the Carbs Portion Sizes Now and Then Circuit Training Exercises Recipe of the Week: Send in your favorite recipes. Listen here, or subscribe to automatically receive future shows.

This week's show focuses on an e-mail from listener Debbie. She asks whether she should spend money on another hypnosis program. You might guess what our opinion is, but you might be surprised. Fortunately, as part of the Fat Guy Radio show, Russ did an interview with a Certified Hypnotherapist, Michael Almarez. Michael makes some claims regarding weight loss and hypnotherapy. Can hypnosis help you lose 5 lbs a week? How about 8 lbs? We take excerpts from the interview and breakdown what hypnosis can and can't do for you when it comes to losing weight. Here's an excerpt from the e-mail. What is your take on hypnosis training for weight loss? I bought a set of cd’s for $100 from Tom Nicoli back when I started my healthy eating program. I can’t say for sure but maybe it helped I did lose 30 pounds with out feeling too deprived. Here’s my problem; I have tried using them again and they don’t seem to have any effect this time. I am considering purchasing another set from the popular Paul McKenna. I told myself it was time to stop wasting my money on gimmicks. What do you know about these techniques and do you think it’s worth a try? Debbie pretty much answered her own question with the statement, "I told myself it was time to stop wasting my money on gimmicks.", but we put in our two cents as well. Recipe of the Week: Easy Low Fat Coleslaw Send your questions and comments to podcast@fat2fitradio.com. Listen here, or subscribe to automatically receive future shows.

The ultimate goal of losing weight is to eat all that you want of the best tasting food and still lose weight. In the same sense, the ultimate goal of exercise should be doing something that you really enjoy and accidentally exercising. In this show, we introduce the global sport called Geocaching. It is basically a world wide treasure hunt. There are thousands of these "treasure chests" or "caches" throughout the world. To play the game, you get the GPS (global positioning system) coordinates of the Cache that you want to find, and then you go out and try to find it. All that you need is an inexpensive hand-held GPS device similar to the one above and access to the internet to get the latest Geocache coordinates. It is truly a sport that is open to anyone of any ability. In our email and comments section, Dawn asked a question about what to do with the extra hanging skin that people have after a large weight loss. Russ' wife actually underwent a "tummy tuck" last week to remove excess skin from three pregnancies and offers his insight. Teresa also sent us an email thanking us for giving her an insight that helped her out while she is traveling for business. Our last email was from Jenn, who asked us about her problem knees and any insights that we might have to strengthen the joints. In our Web Report section, Jeff talked about the 2008 Canadian statistics for childhood obesity in Canada. The results were very poor. Who would have thought that there are overweight and obese 2 year olds? Russ brought up another Vagus nerve that is showing some promise to help control the feeling of hunger in people. Links Mentioned in the Show: The Official Global GPS Cache Hunt Site How does Geocaching work? Russ' GPS Device is a Garmin Etrex Jeff's GPS Device is an older Magellan Explorist 90% of Canadian kids fail health standards A new Vagus Nerve Study Recipe of the Week: Low Fat, Low Calorie Tostadas Listen here, or subscribe to automatically receive future shows.

Believe it or not, by changing small things in your daily routine can net you big losses in weight. How would you like to lose 24 lbs. by this time next year? How about 30 lbs? It's possible by just modifying the things you already do to make them more active. In the feature section we discuss a list of sedentary activities and their more active alternatives. In the e-mail and comments section, James asks about a 10,000 step program. This was the inspiration for our feature section this week. We also read an e-mail from Eleanora, a 57 year old mother and grandmother who's lost weight by making life changes instead of doing a "diet". In the news, Jeff discusses diet cola and it's sweeteners after receiving an e-mail from listener Katie and Russ has a follow up on the vagus nerve. Not only can the nerve be tricked by external electrical impulse to remove hunger feelings, but there are some doctors that are severing the nerve. Also, the caveman diet ranks a study in the UK. Links Mentioned in the Show: Follow up on the vagus nerve Caveman diet Artifical sweetener in diet cola 10,000 step program Calorie burning activities Recipe of the Week: Gold and Black Bean Salad Listen here, or subscribe to automatically receive future shows.