Category Archives: Health

Volumetrics Weight Loss Diet

There’s been some buzz lately about The Volumetrics Eating Plan, since it was rated the “Best New Diet Plan” by Consumer Reports Magazine. I’m not too familiar with it, so asked my LinkedIn network to “weigh in” on the subject (sorry, I couldn’t help but use that pun twice in the same day). Has anyone heard anything about this new weight-loss program, The Volumetrics Eating Plan?

Matthew Nehrling:

I’ve read several doctor’s articles on this and they all seem to be concerned with the main focus is imply foods that make you feel full, vs, the overall health quality of the food. One could technically eat a large bag of nuts and feel full, but if you ate nothing but this, you would not get your proper nutrients.

IMHO, just another fad.. everyone knows how to lose weight, fad diets just promise shortcuts. Eat less, eat quality, exercise!

Joshua Beach:

I own the book, and would recommend it to someone who prepares some of his/her own food (there are many recipes for foods with low energy density). If you don’t spend much time in the kitchen you are better off applying the energy-density concept to your diet on your own to curb your hunger while restricting calories.

Peter Kent:

Yes, I’ve heard of it, even read the book. I think its makes a lot of sense, actually.

I’m by not means obese, but I would like to lose 10 – 15 pounds. Problem is, because I’m not particularly overweight, I don’t have a huge incentive to lose the weight…I’d like to lose a little, but, well, I still like beer and chocolate, and don’t like feeling hungry.

Volumetrics, though, let’s you eat large quantities of food, as long as it’s low-calorie-density food. You can sum up volumetrics thus:

“Eat lots of soup, vegetables, and fruit.”

It makes a lot of sense….eat foods that fill you up, without adding much in the way of calories, and you won’t feel hungry yet will lose weight.

Brad Chmielewski:

I haven’t heard of it called “the volumetrics eating plan.” But the idea of eating foods that make you full have been around for awhile.

See also, my own top 50 weight loss tips

A Doctor "weighs in" on my Weight Loss Tips

My weight loss tips are still as valid today as they were when I originally organized them. To my point, Dr. Mark Cohen took the time to comment on them a few minutes ago:

I think your 50 points on weight loss are “on target.” However, they make the process of weight reduction appear to be one primarily based upon self motivation and the will to succeed. Although self motivation is a vital ingredient, we know that it readily gets increased and decreased depending upon what else is going on in our day to day lives. Your number 43 for example, (Train Wrecks Will Happen), assumes that when people attempting to change their lifestyle have a “lapse” in judgment and behavior, that they will simply be able to get back to their weight reduction program. This has not been the case with many of the clients that I’ve worked with. Feeling discouraged, ashamed and distraught, the lapse quickly becomes a full blown relapse if they don’t receive quick feedback and considerable ongoing support. I greatly value your message and believe that your points are real helpful, but I also think that you’re message would be a more complete one if it addressed the complexities of relapse. At the same time, I want to complement you on your statements about the need to talk to others and get support for staying on course.
Keep up the good work.

Thanks, doc!

Pet Food Recall: DANGER

Dude! If you have any of the following pet food products (made by Menu Foods) in your pantry, THROW THEM AWAY IMMEDIATELY:

Please, please, PLEASE pass this information forward.

Portion Control

Here’s one phrase in the English language that I can’t stand: “portion control.” It drives me up the wall. You’re telling me that I have to control the amount of food that’s presented to me? No, I’m not always the one in control of the portions – and I know I’m not always going to be conscious about my hand-to-mouth activity. Case in point: I ate entirely too many dried fruit & nuts at Lili Cheng’s the other night (the bowl was within arm’s reach, and I was engrossed in the conversation). Are you telling me I didn’t exercise control over my unconscious behaviors?! I have nobody to blame but myself, but what about those times that someone else serves you and expects you (socially or personally) to eat everything? The FDA aims to help Improve Consumers Ability to Manage Calorie Intake:

Companies, government, health organizations, and others should expand and align marketing initiatives (both commercial and social) that help consumers to manage their calorie intake. Foodservice companies and venues should use their full range of creativity and resources to promote food choices and eating behaviors that are consistent with healthy weight management.

In other words: they’re recommending the death of super-sized meals. We’ve been “trained” to believe that we should get more food for our money – but the only thing we’re getting more of is ourselves (that is, fatter). The restaurants have to stop serving as much, and we consumers have to stop expecting so much – but which comes first, the chicken or the egg substitute? Ultimately, it’s our responsiblity to take control of the portions we accept – but I really have a problem with people who tell me that I have to exercise portion control (which isn’t always under my control).

50 Weight Loss Tips

I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!

If you want even more help, I now have an PDF eBook series available, which includes an ebook version of the diet and weight loss tips that follow. Be sure to download my weight loss ebook before you scoot away! Having these tips on your hard drive or your iPhone will serve as a regular reminder of how to maintain your personal health.

Continue reading 50 Weight Loss Tips

Captain 147

They say a picture says a thousand words, and the differences between these two profiles are quite visible. Consider, however, that the photo on the left was taken a full month into my plan – when I had already lost 15 pounds (160 from 175)! Losing weight isn’t much fun, nor is gaining weight – but in the end, whichever way you have to go, the results should speak for themselves. I’ve lost about 25 pounds of fat in the past three months…

Before and After.jpg

It’s not a “true” before and after photo. If you really care to look, this snapshot was taken two weeks into it (168 from 175). The worst ones came before I started, like at Seattle Mind Camp or Northern Voice. Ponzi thinks I’ve come down as far as I can go – weighing in at 147 yesterday. I believe, however, that I’ll get to between 140 and 145 before all is said and done.

Weight Loss Progress

I’m still pumping away over here – not much loss to report. I’m dropping towards my goal, though – coming in at (roughly) 148lbs as of these past few days. I could probably push myself to 147 if I became an exercise fiend. No matter, Lockergnomie Don Hughes lets me know that I’m not alone:

I’m 58 years old and a bit over 6′ tall. Some years back I used to weigh about 95Kg (~209lb), but it now hovers around 81-82Kg (~180lb). Not quite 30lb but pretty close. I don’t watch the calories at all, and I eat as much as I want! The key for me was controlling the “want” factor! I simply don’t want a lot now. Now, I’m rarely very hungry, and I neither want nor need a lot.

I’ve had some health problems and in some respects they’ve been a blessing to me! Because of these I’ve had to change my diet. Now I rarely eat any grain-based foods or legumes (apart from lentils) which has done wonders for my hay fever. I can’t eat dairy products (apart from butter) or potatoes, tomatoes, eggplant, bell peppers etc (the deadly nightshade family). Avoiding this lot has fixed my appalling joint inflammation.

Avoiding grains used to leave me terribly hungry, but starting fish-oil capsules got rid of that problem entirely. And avoiding the starchy grains and potatoes as well as sugar has eliminated my insulin surges and hypoglycemia, which underlie much of the hunger we suffer. And as a result, I’ve now no concerns at all about developing diabetes! You need to know that while sugar’s bad, starch is MUCH worse. The “food pyramid” is 100% misinformation, and following it is the cause of much of our problems.

Don’t be paranoid about the quantity of fat you consume and be aware that some fat in your diet is essential. Low fat diets are bad and you can’t properly absorb many nutrients without it. But you DO need to be paranoid about the type of fat you consume. Most of the fat we eat is precisely the fat we need to avoid! Partially hydrogenated vegetable oils. These are unfit for human consumption. Margarine and standard commercial cooking oils are in this category. Get rid of them!!! Real butter, if you can get it in the US, is MUCH safer. (30+ years back when I lived in Dayton Ohio, the butter that was available there was absolute rubbish).

Hopefully you don’t have food intolerances like I do, but regardless, if you can eliminate starchy food and sugar from your regular diet, you’ll be amazed at how little attention you have to pay to the quantity of food you eat.