We need to maintain Focus
on our Behavior 
 - - - - - - - (eating)

rather than on Results 
 - - - - - - - (weight-loss)

Our weight is not the problem.
It’s our eating that’s the problem

My weight is not my problem.
It’s one of the EFFECTS of my problem.

My problem is I eat more food than my body needs.

Not more than somebody else’s body needs.

More than MY body needs.

Not more than my body used to need when I was younger or more
active.

More than my body needs NOW.

Not more than my body WOULD NEED IF I had different genes and metabolism.

More than my body needs with the genes and metabolism that I have.

 That’s why there’s extra weight on it.        

My above post reflects thoughts and attitudes that I've shared here at DietHobby over and over, and my words here  contain a paraphrase of an online post I recently ran across by someone who quoted a UK addiction counselor, Gillian Riley.  As a result of discovering that she appears to have an attitude quite similar to mine, I have purchased a Kindle edition of her latest book "Ditching Diets", and am checking out her website. Most of you know that ... as a part of my dieting hobby .... I read many, many diet books, and it is possible that after reading it, I might review it or share more of my thoughts about it.

Exercise will make us FIT, and
If It causes us to eat more,
it will ... indirectly ... cause us to be FAT

The 3 Most Dangerous Words in Weight Management
                               By Yoni Freedhoff

"Because I exercised."

For folks trying to lose or maintain their weight, those three words are dangerous. Our perception of the virtues of exercise often makes us feel as if we deserve or have earned more—an extra helping, an indulgent sweet, or, in my case, a beer or two.

But at what cost?

The calories burned through exercise are anything but fair. To be blunt, you simply can't outrun your fork. What you can consume in minutes might easily take you hours to burn off, yet many people consider exercise to be the bigger player in weight management.

Perhaps the belief comes from television shows like The Biggest Loser. Each episode ends with a "last chance" workout—as if a few hours of overly aggressive gym work will immediately translate into weight loss.

Perhaps it stems from the food industry, which goes out of its way to explain obesity as a consequence of a lack of exercise.

Wherever it comes from, the belief that weight is something you can simply burn off if you hit the gym hard enough is firmly entrenched in the gospel of public perception.

Truth be told, unless you make a living through exercise, for the average Joe or Jane, exercise is likely responsible for—at most—20 to 25 percent of their weight, leaving diet responsible for the lion's share.

While there is no behavior more conducive to good health than regular exercise, if weight's your concern, food is where it's at, and there are two incredibly straightforward things you can do to help.

1. Keep a food diary. I do. In fact, I'm on my longest streak ever, at 550 days without missing an entry. It takes a few months to get good at, but once you're there, it'll take you fewer than five minutes of work a day; five minutes of work that clinical studies have proven will double your weight loss. You can keep food diaries old school with a pad and paper, or download one of the dozens of apps that'll do the math for you.

2. Cook from fresh, whole ingredients. Don't worry about low this or low that, just focus on transforming raw ingredients into homemade meals and you'll be playing it far safer than you would be by dining out or eating a highly processed, but healthy sounding meal.

At the end of the day, if weight's your concern, you're far better off spending time in your kitchen with a pen, than time in your gym with a barbell. And if "because I exercised" really translated well, the gyms that fill up in January wouldn't be empty by March.

 I don't try to follow Rule No 2. Although  I cook a lot, I often eat processed foods. Sometimes I choose to cook with "fresh" "whole" ingredients, and sometimes I choose not to do so.
However, I totally agree with Rule No 1.  I've been keeping a food diary now since September 2004.  I use a computer software program called DietPower,  This morning it tells me that during that 3044 days, I have no missing data.  This means that for the past consecutive 3044 days, I have logged all of my food intake into that computer food diary.  THIS is what helped me lose weight, and I know that it is the primary reason that I'm now beginning my 8th year of maintaining my  weight-loss.

Pain is an unpleasant sensation occurring in varying degrees of severity as a consequence of injury, disease, or emotional disorder.

No Pain, No Gain is merely a false, catchy statement.
It isn’t true.
If you are working out, and you feel pain… then Stop doing it.

A great many “exerts” don’t understand that concept. I like to think of myself as a person with common sense, and I see a big difference between not enjoying an activity, and feeling pain during an activity.

Pain is to be avoided.
Pain is bad.
Pain is the body saying “something’s wrong here”.

Personally, I’ve never been interested in becoming an athletic person, and I totally missed out on the “herd instinct”. I have no desire to ever participate in a marathon of any sort, and if an activity, exercise, or workout isn’t enjoyable to me, then I’m not doing it.

Although a body is meant to move, many types of activities…which are not at all painful… can provide benefit to it. I believe that the modern philosophy that everyone should exercise or work-out ... even if it hurts ... is as ridiculous as the video below.

I often hear people who want to lose weight say,
"I need to start going to the gym."

It’s true that most people need to be more active and less sedentary.
I’m not against exercise or the health benefits it can give one.
However, the idea that a bit more physical activity will reduce one’s body weight or prevent weight gain is a modern myth. It takes a lot more than regular trips to the gym to combat obesity.

In more ways than one, people just have “too much on their plate”.
Too much food, and too many activities.

Food intake determines body size as related to weight-loss and maintenance of that weight-loss.  Exercise determines  how physically "fit" one's body is ... at whatever size it happens to be. One cannot outexercise a bad diet.  To see an example of diet vs. exercise, watch the video at the bottom of this article. Most people with limited time who are struggling with obesity would be better served to focus on their food issues.

For the majority of people, … especially parents with young children, … it isn’t the expense of the gym fee that keeps them away. It’s the lack of time, low self-esteem, poor body image, depression, and sheer exhaustion from their stressful days. The last thing needed is yet one more obligation (meaning: visit to a gym or fitness center) in their already busy and overscheduled days.

If there was an extra hour or so to actually dedicate to going to a gym it might be a more "healthful" choice for them to get an extra hour of sleep or do something more enjoyable and relaxing.

The problem is not that people are too lazy or too cheap to pay for gym membership. The problem is that they are too busy, too stressed, too short of time, too exhausted, spend too much time in their cars, and are too caught up in everything else that makes a “healthy lifestyle” virtually impossible.

Changing one’s lifestyle is more about changing one’s ‘life’ than one’s ’style’.

Perhaps a life in which there is actually time to stop and smell the flowers would do more for busy people to better manage their weight than a workout.

See below for a video on Diet vs. Exercise.

  
In general, today’s society seems to think that Running, or Athleticism is a positive goal for everyone. This opinion tends to support its prejudice against obesity in general. Sometimes I am amazed at the depth of such prejudice, along with the overwhelming acceptance of the biased misinformation that accompanies it.

Many obese people are quite healthy, and they live active, functional, and fulfilling lives. An Obese person is not necessarily an Unhealthy person, and being obese is not a direct cause of either disease or ill-health.

Even though there are many studies that have found that any correlation between being Obese and being Unhealthy is merely an ASSOCIATION, many people, including those in the medical profession, wrongly believe that the mere state of being Obese is Unhealthy and that being Obese is the CAUSE of disease. Nowadays, there are even people who say it obesity causes diseases which no one has discovered either the cause or the cure… such as Cancer and Alzheimers.

I am in agreement with this recent article by Dr. David Katz which is quoted below:

I have now been interviewed several times about those Nike "find your greatness" ads we all saw during the Olympics,… in particular, about the ad that shows an obese boy running down a dirt road.

Personally, I think Nike may have meant well, but went down the wrong road.

We may reasonably commend Nike for good intentions. Of course, an athletic-ware company implying that we can all find greatness, but should do so along a course through some kind of athletic activity -- for which they, presumably, stand prepared to provide wardrobe and accessories -- may not be the purest form of altruism we've ever seen. Still, let's give Nike the benefit of that doubt, and say thank you for the concept.

For the execution, not so much.

The ad in question, suggesting that this obese boy is pursuing greatness as he runs down the road -- is presumably intended to remedy obesity bias. But it seems to me it may be propagating it. Obesity is not a barrier to greatness of many varieties. But it certainly is a barrier to great distance running.

I am concerned that the ad suggests that something for which obesity is a genuine barrier -- athletic prowess -- is what greatness is all about. This, of course, is near-sighted nonsense. I don't know for sure, but I bet Sir Isaac Newton did a truly lousy butterfly. I can't see Mother Teresa in the synchronized swim. And I bet Mozart wasn't much of a hurdler.

The boy in the ad, Nathan, made running look every bit as wretched as David Rudisha and Mo Farah made it look inspiring. If we pretend we saw greatness, or even the potential for it, in this ad, we may be buying into Nike's version of the Emperor's New Clothes.

The message that obesity is no barrier to greatness is both a good and important message. But did this poor boy running, looking like he was about to pass out or throw up (as, apparently, he actually did during filming) -- look like greatness to you? It looked like torture to me.

Even as we are trying to escape our cultural biases, they are in fact asserting themselves. Why does greatness need to be about running, or even athleticism? Why show that obesity is NOT a barrier to greatness, by picking a form of greatness to which obesity is clearly and objectively a barrier? As my friend and colleague Steve Blair points out routinely, fitness and fatness can of course go together. But severe obesity, as in this case, and distance running clearly do not.

In fact, as a physician, I would advise this young man AGAINST running until after he had lost considerable weight by lower-impact means, far less hazardous to his joints, connective tissues, and even cardiovascular system. The running this boy was doing looked not only horribly unpleasant, but also potentially dangerous, and ill-advised.

There are innumerable alternative roads to greatness. Perhaps this boy is a great writer, a great humanitarian. Perhaps he is the kindest person you could ever meet. Perhaps he is an orator, a singer, a musician, a composer, a poet, a painter, a chess master. There are countless ways this boy might be great -- and obesity would not be a barrier to any of them.

The ad could have shown a boy we were inclined to judge based on his appearance sitting down at a piano bench -- and stunning us with his virtuosity. That would have rocked our bias back on its heels and shown us, without muddling the message, that obesity and greatness can travel the same road.

If Nike wants to promote physical activity, per se, that's fine -- but that's not about greatness. Then the message is: Anyone can be active, and everyone can benefit from it (a message with which I agree wholeheartedly). Start small, do what you can do, and build from there. The message is that anyone can get to better health, and everyone deserves to do so. But health is not "greatness." And implying that doing anything at even a nominal level is "greatness" demeans what most of us want the term "greatness" to mean.

It might even suggest a double standard. To be a "great" runner if you are lean, you have to be actually great; to be a great runner if you are obese, you merely need to survive until the cameras stop rolling. I don't buy it.

Such a double standard propagates, rather than redresses, obesity bias by failing to look past Nathan's weight to all of the ways in which he might be truly great. Weight does not measure human worth. It is not an indicator of character. Bathroom scales are not designed to weigh merit. The boy in the Nike ad may well be full to the brim with greatness -- but none of it has anything to do with running.

Obesity is not a barrier to greatness. It is not a barometer of worth. But it does tend to impede running down a road, and often, achieving greatness in athletics per se. Pretending otherwise is about denying our biases, not fixing them.

Nike was right to suggest that we can all seek greatness, and that neither weight nor physical disabilities need preclude that. They were right to suggest that the boy in their ad could find greatness -- now or in the future. 

                                                        Dr. David L. Katz
                             www.davidkatzmd.com   www.turnthetidefoundation.org

                    
Everyone doesn’t need to be an athlete.
Everyone doesn’t need to be normal weight.
Those goals aren’t a necessary part of a fulfilling, or even a healthy, life.

I had an active, fulfilling, and healthy life when I was morbidly obese, and I have one now at normal weight. I like being normal weight, and I hated being fat, but this is primarily due to my own vanity. I love looking at myself in the mirror now, but (truthfully) I was fairly fond of doing that before...Now I just look at my whole body, instead of merely isolated parts of me.

My goal ... NOT to be obese .... was one that I set for myself in childhood, no doubt due to the social influences around  me. I'm very happy to have accomplished it, and I'm willing to continue expending a great deal of effort to sustain that goal.  I didn't lose weight to be "healthy".  My life experiences have caused me to internalize society's bias toward non-obesity, which means that I see myself as more attractive at normal weight. 

For whatever reason, it's important to me personally, but everyone doesn't have to share the same goals. The main reason that I’ve always worked so hard to avoid obesity, and to be a normal weight, is because … in general… society treats me better at normal weight. Because I no longer look obese, ...... strangers, acquaintances, and the people who don’t love me, tend to give me far more positive …rather than negative…attention. 

The people who love me are happy to see me be a normal weight. But, when I was fat, the people who love me treated me just as well as they do now. That is something that lets me know that they love me. I believe that people who truly love me will accept my appearance as I am, whether fat or thin, whether young or old..

I was healthy when I was fat, and I’m healthy now that I’m normal weight. It’s a matter of genetic luck. My genetic heritage gave me a body with the tendency to be fat, AND my genetic heritage also gave me a healthy body.

   I believe that one of the reasons I still have a healthy body here in my late 60s is because I did not abuse it with excessive exercise during the years when I was obese. I feel sad when I see those television “reality” shows that encourage fat people to engage in physical activities that are clearly inappropriate for their morbidly obese bodies. People who abuse their bodies with excess food don’t need to also abuse them with excess exercise. It's just two abuses. One abuse doesn't cancel out the other.