Tag Archive for: weight loss

Exercise Rules!

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The top sumo wrestlers weigh an average of 355 pounds. I watched a little wrestling when Konishiki, a Hawaiian sumo, was popular; he had been the heaviest sumo up to that time weighing over 600 pounds. The question is with weighing so much, are sumo wrestlers at risk for weight-related disease? It comes down to the visceral fat issue.

The sumos train for five or six hours first thing in the morning. Think about moving your body weight or more for that long every day. This isn’t just lifting weights—you’re trying to grab, hold on, and move 300 to 400 pounds for hours every day. The sumos have massive core, hip, thigh, and calf muscles. No doubt they have massive amounts of body fat, but most is subcutaneous fat. The visceral fat is much lower than the 300- to 400-pound North American obese individual and lower than those with comparable body fat.

What protects the sumo is the excessive exercise they get every day. True, they often eat 5,000–10,000 calories per day to gain weight, but they don’t suffer the same issues as sedentary people of the same weight.

The problem begins when they retire and no longer train. Due to their massive size, the risks of increasing visceral fat and disease accelerate. Unfortunately, many succumb to those diseases. The great Konishiki developed kidney failure within the past two years and required a kidney transplant. As of this writing, he’s still alive at 62.

The lesson for all of us is this: until we can lose the excess body fat, we have to stay as active as we can with regular exercise, especially weight training. Preventing the age-related loss of muscle due to sarcopenia and building as much muscle as we can through weight training and aerobic exercise can help reduce visceral fat. It’s not a permanent solution, but doing as much as we can to reduce the risk is significant. Until we can master the first two steps of eating less and eating better, moving more is critical. Exercise rules!

What are you prepared to do today?

        Dr. Chet

Adaptation: Maintenance

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While you’re losing weight, I’ve always taught people to adopt a diet you can maintain for the rest of your life, because that’s how you’re going to have to eat for the rest of your life to maintain your weight loss. During the process, you have an opportunity: it’s going to take time to lose the weight, so you can experiment with any type of diet or eating plan along the way. The same holds true for your fitness plan, because using those calories does help.

If you use GLP-1 RA, the same approach still holds true. Your body is being induced to release a hormone that slows down stomach emptying, thereby eventually letting you know you’re full. Ignore it, and that leads to vomiting, bloating, and diarrhea. The actual GLP-1 hormone our bodies produce works more subtly, and our task is to get to the point that we listen to the inner signals again. Based on the very limited research so far, here is the best way to do that, followed by my best estimate of the time it takes to get to actual maintenance.

The Best Way to Eat

The first step is learning the Mediterranean diet or a version based on your ethnic background and shifting your diet to that while controlling the amounts you eat. Because the focus is on higher fiber foods such as beans, grains, and vegetables, it’s easy to eat less because you’ll feel fuller sooner.

Second, research shows that fiber can be critical in promoting satiety. As you transition to a new diet, you can use fiber supplements to try to get to 30 grams or more of fiber every day. Because you may be battling the loss of muscle at the same time, maintain or increase your protein intake; there are plenty of great plant-based sources of protein.

Finally, try to reduce ultra-processed foods to a minimum. They are deconstructed and reconstituted to provide simple carbohydrates, excess fats from oils, and preservatives and shelf-life extenders that are not necessary for any body functions.

That’s it for now as this is the least researched part of the adaptation phase of weight loss.  In reality, maybe it’s all we really need but when there is more info, I’ll let you know.

The Timeline

To be blunt, there’s no research to suggest how long you have to pay attention before your body completes adaptation to your new weight. Think about it—every system has to adapt, from the digestive system processing food, the microbiome adjusting to new foods, the endocrine system producing the correct hormones, and on and on and on. That’s going to take time.

I haven’t found research that gives a precise timeline, but I can give you my observation from interviews with people who have lost significant amounts of weight and maintained it: 18 to 24 months is typical. At that point, their bodies seem to have adapted to natural cues again.

Understand that no matter how you lost the weight—medications or simply counting calories or however you do it—the adaptation phase begins then.

The Bottom Line

I’m hesitant to rely on medications for doing something we can do ourselves. The food industry has created a hostile environment of food, and we have to consciously overcome temptation. But if you think about it, everything we need foodwise is also available. We have to train our brains to seek the best and leave the rest. It doesn’t mean we have to eat twigs and berries; it just means we have to pay attention.

On the other hand, weight loss is so important to your health, I’d rather see you lose the weight by any means necessary—but still put the emphasis on healthy eating and exercise.

Medications or foods? Your body. Your choice.

What are you prepared to do today? Eat better. Eat less. Move more. For life.

        Dr. Chet

References:
1. Adv Nutri. May 2026. https://doi.org/10.1016/j.advnut.2026.100647
2. Nutr. 2026 Apr;156(4):101436.  doi: 10.1016/j.tjnut.2026.101436.

Adaptation: Weight Loss

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As I said when I began this arc, the key point is that whether intentional or as the result of challenges such as joint replacement, the body’s adaptation to repair and growth takes time. This week, I’m going to look at adaptation related to weight loss and weight maintenance.

No matter how we choose to lose weight, we need to eat better, eat less, and move more. Those three actions have to be included to lose and maintain weight loss. It’s also true that no matter how you do it, it’s going to take time—no one went to bed at 150 pounds and woke up at 300 pounds. The reverse is also true; to lose 30, 50, or the 150 pounds, it’s going to take time to lose the weight.

Whether through a specific diet or using the current medications such as GLP-1 RA, people can lose weight. What they aren’t good at is keeping it off, from the early studies 75 years ago or the ongoing ones right now. I believe the problem is that many people believe that when they lose the weight they want to lose, they’re done. Nope, that’s not true—that’s when permanent weight loss really begins: the adaptation phase. The issues are simple yet complicated to execute. Do you require a medication to do it? I’ll talk about that on Saturday.

What are you prepared to do today?

        Dr. Chet

Obesity: A Man-Made Disease

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In order to determine whether obesity is an untreatable disease without pharmaceuticals, I took a look at BMI data since 1960. In comparing the BMI of people in the lowest income brackets with the highest income from 1960 through 2024, the lowest income group is always about one BMI unit above the highest income group. The adjusted mean is roughly a BMI of 27 for the poor people versus 26 for the richest people. That continues until the mid-1980s. After that point, the mean BMI continues to rise for the next 40 years—a mirror image with the same one BMI-unit difference.

Mid-1980s

What happened in the mid 1980s that caused the surge in obesity? After checking various sources, there appear to be three factors, not ranked in any particular order.

  • The mid-1980s saw increases in two-income families. There are plenty of economic reasons for that, but the net effect was less time spent preparing food in the home and a reliance on convenience food purchases.
  • There was an increase in fast-food drive-thrus and take-out foods. Since COVID, there is more reliance on food delivery.
  • The mid-1980s saw an increase in ultra-processed foods. Using inexpensive ingredients, particularly carbohydrates and fats, and filled with flavor enhancers that accented the salty and umami, the amount of ultra-processed food has risen to over 50% of the typical American’s diet.

She was asked, “If people stop using GLP-1, will they gain back the weight?” She said yes because there’s no other way to maintain weight loss because of the fat setpoint. I just can’t accept that premise.

The Bottom Line

Overweight and obesity appear to be man-made diseases because of the environment we live in today with so much easily available food. However, I cannot accept that the fat setpoint is permanent. Yes, there are many factors in the brain, the pancreas, and the digestive system that control the feelings of hunger and the anticipation of food, but that doesn’t mean you really need nutrition. You and I just have to learn to ignore those signals that say, “what will my snack be?” when we’re still stuffed from dinner. We must take command. I’m not suggesting it will be easy, but it’s not impossible. In my mind, it’s a lot easier than taking a medication every day for the rest of my life.

What are you prepared to do today?

        Dr. Chet

References:
1. Int. J. Environ. Res. Public Health 2024, 21, 73.
2. Stat Pearls. 2025. Obesity and Type 2 Diabetes

Is Obesity a Disease?

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In a podcast about GLP-1 receptor agonists and several new medications that are under development, the expert was a researcher on the cutting edge of what these peptides can do for weight loss. A couple of things she said didn’t sit right.

One was that obesity is a disease of genetic tendencies to store fat more effectively and create a body-fat setpoint. The implication is that in a land of food abundance, specifically ultra-processed food, the setpoint could be raised but never lowered without medical intervention. The second was that these medications are the best solution for obesity, and thus people will have to take the medications for life or they’ll gain back weight.

According to the World Health Organization and just about every other medical society in the world, overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health. But is it as simple as that? Based on a recent paper, the risk of getting type 2 diabetes is 7% to 12% in men and women at a BMI of 30; as BMI increases to over 40, the risk goes up to 74% for both men and women. It’s not an excuse to stay obese, but does it mean someone who is obese will get the diseases associated with obesity?  I have more questions, and I’ll cover them on Saturday.

Insider Conference Call is tomorrow night. The topics of the evening are reviewing the top five foods that prevent cancer as well as answering Insider questions. Interested? Become an Insider by 8 p.m. Wednesday and you can join in.

What are you prepared to do today?

        Dr. Chet

References:
1. Int. J. Environ. Res. Public Health 2024, 21, 73.
2. Stat Pearls. 2025. Obesity and Type 2 Diabetes

Weight Loss Myth Busted

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There’s been so much written about weight loss, no wonder it’s so hard to know what really works. But there’s one weight loss myth that has been busted. You may have heard experts and gurus say, “It’s not about the calories!” They have blamed junk food and renamed it ultra-processed food; they condemned sugar intake, seed oils, and a whole host of other things, but it’s not about the specific foods.

One fact that the increased use of GLP-1 receptor agonists has clearly demonstrated is that when people use the medication, they eat less. The biochemistry allows the body to do what the body is supposed to do when we’ve eaten enough calories: it makes us feel full, slows the stomach from emptying food, and decreases our appetite. That’s supposed to happen naturally, but we’ve allowed our body to ignore it and thus, we’ve eaten way more calories than we’ve needed; that’s why 70% of us are overweight. But at the end of the day, taking the medication forces us to eat fewer calories or suffer the consequences (which are rumored to be quite unpleasant).

Weight loss always was, still is, and always will be about the calories.

That myth is busted.

While we know that GLP-1 agonists work, are there any ways to help lose weight without medications? You’ll learn all about them when I update the Weight Loss Supplements webinar; it’s been 14 years since I originally did that webinar, and a lot has changed in the supplement world. Some are gone; remember hoodia? Some have stuck around, but new ones are on the scene. What has enough science to be a contender? Find out on January 24—more information to come.

What are you prepared to do today?

        Dr. Chet

The Pink Salt Diet

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As I meander through social media to get a sense of what’s going on out there in the health field, I happened upon something called the pink salt diet. Sure enough, I got a question asking me about it a short time later.

After research, I’d say the only thing you may get from the pink salt diet is high blood pressure if you’re sensitive to sodium.

The diet consists of Himalayan pink salt at varying amounts, lemon or lime, sometimes sugar or honey and water. You’re supposed to drink the concoction 30 minutes before eating. Something magical is supposed to happen that acts like a GLP-1 agonist—maybe even better than that because it’s all natural. Sounds to me like the Margarita diet, and if you drink one before every meal, you’ll probably eat less. But…

This reminds me of the old Stillman water diet; you were supposed to drink water with lemon several times per day. Oh, and you weren’t supposed to eat more than 500 calories per day. What do you think really helped you lose the weight? The water or the 500 calories per day?

There’s some research to suggest that drinking an 8-ounce glass of water before you eat may help you eat less. I would think mixing in a teaspoon of fiber might be an even better approach, but there are no short cuts to losing weight and keeping it off: eat less, eat better, move more. For life. Salt your food if you want to and enjoy your Margarita, but it’s not a weight loss plan.

What are you prepared to do today?

        Dr. Chet

Why You Need a Plan

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I recently watched a documentary about a weight loss game show that was very popular about 25 years ago and lasted for 17 seasons. The show was one Paula and I watched for a number of seasons, but eventually we lost interest as the show became more bizarre and unrealistic. The documentary was challenging to watch for a variety of reasons; from the brutality of the trainers, the absurd challenges that demeaned the contestants as human beings, and the constant conflicts between contestants, it was not enjoyable.

According to the documentary, after the winner was announced, the people who had lost hundreds of pounds were left to fend for themselves. They essentially had left reality behind to live on less than 1,000 calories per day and to be able to exercise up to six hours or more a day for close to a year—then, nothing. No plan for how to transition to a normal life again. No explanation from dieticians or trainers how to adapt to maintain their weight loss.

In reality, it’s happening again right now with people who are using GLP-1 RA injections to control blood sugar and lose weight. If you’re going to try it, you should plan an exit strategy well before you’re done losing the weight, the same planning as what the weight loss contestants should have been provided.

How can you do that on your own if the healthcare professional doesn’t? Remember when I wrote about the physician who lost weight by eating the same portions as his wife was eating? I saw him again a week or so ago, and he’s maintained his weight loss well. The plan was to eat like his wife ate, and it has worked.

The Bottom Line

No matter what program or strategy you have to lose weight and get fit, you’ll be more successful at maintaining your weight loss if you work on the exit strategy before you’re even done losing the weight.

  • Are you willing to eat the same foods you ate during the process, or have you been depriving yourself of things you know you want to eat again? How can you fit your favorite foods into your new eating plan? The worst thing you can do is go back to your old way of eating.
  • Have you been doing extra exercise to get there? What are you willing to continue after you’re done? If you go back to your old way of life, you’ll probably go back to your old weight.

Whatever your strategy will be, it has to be something you’re willing to do for the rest of your life. You have the chance to plan ahead. That plan may change as you progress, but it’s easier to adjust a plan you’ve already worked out than to come up with one out of thin air. As the saying goes, “Failing to plan is planning to fail.”

What are you prepared to do today?

        Dr. Chet

“Watching” Your Diet and Workouts

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While the strategy for eating less I described on Tuesday used no type of tracking, this story is going to be the opposite. I ran into another person who has spent a couple of years focused on getting to a normal body weight. A couple of injuries playing sports set him back a little, but as we talked and I relayed the story from the day before, he said he was just the opposite: he tracks everything on his watch.

He records every meal—including the fast food breakfast sandwich he was eating; a client had brought it in and he felt he needed to explain his food choice to me. Remember, every food is acceptable as long as you track the frequency and amount. He continued that he tracks every workout—two days running, two days swimming, a spinning class, and he tries to run over the weekend. He can chart just about everything to monitor progress. He’s reached his weight-for-height goal and intends to keep up the lifestyle, because now, it’s his lifestyle.

Two different people, two different approaches—both worked. I’ll bet you have a story yourself. If not, you can write yours now, this year in 2025, so you can share it. It may inspire others. If you have one that’s worked for you, let me know how you did if you want me to share it with our group. Science takes you only so far; it’s how you make science work for you that’s important. Eat better. Eat less. Move more. And do it your way.

What are you prepared to do today?

        Dr. Chet

“I’ll Have What She’s Having”

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My philosophy of getting to a normal weight and staying there is to find out what works best for you by trial and error. When you find something that works, stick with it. This week, I’m going to relay the conversations I had with two people within 24 hours and how they approached weight reduction.

I recently saw a physician I hadn’t seen in three or four months, and I noticed he appeared to have lost some weight. I commented that he looked leaner than the last time I saw him. Many people ask how a person lost the weight, but I think that’s a personal thing; if someone wants to share it, great. Evidently he decided he’d share it.

He knew that he was way over his weight for height based on BMI; he also relayed the fact that he didn’t want to track his calories. What he decided to do was to eat the way his wife ate. She’s about 5’ 1” tall and weighs 110 pounds; she’s always maintained that weight with no effort. He decided to eat the food that she ate in the serving size that she ate. I’d never heard that from anyone before, and I thought it was brilliant. The result of following that pattern over a number of months was that he had lost 45 pounds and still had about 15 pounds to go to get to his normal weight for height.

When a couple do things together, it can make things so much easier, but it doesn’t have to be a couple. If you can observe people who appear to be lean and a normal body weight, just watch the amount of food they eat as well as the types of food they eat. It always comes down to eat less, eat better, move more. As I said when I started, we just have to figure out how to do that for ourselves to find out what works best. Next story on Saturday.

What are you prepared to do today?

        Dr. Chet