Fat Man UnleashedA Healthy Weight Loss and Fitness Blog

The Best Foods For Men28 lbs LOSTso farJune 26, 2008 by Dr. Kal | 14 comments

My favorite magazine is Men’s Health Magazine. Men’s Health has the best writers. It also has the best combination of fitness and non-fitness related information. In the June, 2008 issue is a value list called: The 125 Best Foods For Men. If you don’t have a subscription, I suggest you pick up this month’s issue because the list alone is worth the price of the magazine.

Of all of the 125 Best Foods, I have some favorites. I will share them with you today.

Food #2: Quaker Weight Control Oatmeal

They suggest the Banana Bread flavor, but I personally prefer the Cinnamon flavor. We all know that oatmeal is healthy for us. But this oatmeal has added fiber and protein making it great for weight loss. They are also inexpensive and a part of the Don’t Go Broke Diet.

Food #68: South Beach Diet Pepperoni Pizza

I love SBD Pizza, especially the Pepperoni. It tastes great. It is very high in protein (almost 40% protein). It is also high in fiber. SBD Pizzas are a great weight loss meal. I would have put them in my Don’t Go Broke Diet, but they are too expensive. All of the DGB Diet meals have to be under $2.00.

Food #75: Jimmy Dean D-lights

These Jimmy Dean D-lights sandwiches taste like the fast food breakfast sandwiches, but they are much healthier. The magazine suggests the Canadian Bacon variety, but I prefer the Turkey Sausage kind. These sandwiches are made with lean meats, egg-whites, low-fat cheese, and whole-wheat English muffins. They are high in protein. Jimmy Dean D-lights are also inexpensive and a part of the Don’t Go Broke Diet.

I did not like all of the food selections, but one in particular bothered me.

Food #33: Accelerade

Accelerade is a sports drink with protein in it. The average guy should only drink a sports drink if he is working out in the heat for an extended period of time. And, if you do need a sports drink, you do not need an expensive sports drink. Accelerade is like Gatorade with 4 grams of whey protein added. Whey protein is the best protein, but 4 grams of it should not increase the cost by that much.

Most of the food selections on this list are great options for overall health and weight loss. The list is intended for men, but women could benefit as well.

Dr. Kalvin Chinyere is a physician, weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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Dr. Kal Loses 130 Lbs, Featured on CNN Fit Nation28 lbs LOSTso farJune 19, 2008 by Israel Lagares | 5 comments

Fat Man Unleashed’s resident doctor, Dr. Kal, was recently featured on CNN’s Fit Nation with Dr. Sanjay Gupta. The minute I heard about it I was excited, not only was Dr. Kal given some love for his hard work and success, but now he can help share that expertise with even more people that could benefit.

Dr. Kalvin Chinyere has been contributing his health, weight loss, and fitness knowledge to FMU for quite some time now.

Dr. Kal is a physician, weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and maintains his own health blog at Dr. Kal’s Blog. He is living proof that his program works. What more proof do you need?

The CNN piece covers how Dr. Kal saw patients die from obesity related diseases and changed his life. CNN’s Dr. Sanjay Gupta reports on his success.

Thanks Kal, and congrats.

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Golf Can Be A Dangerous Sport28 lbs LOSTso farJune 12, 2008 by Dr. Kal | 18 comments

I read this blog post from the New York Times yesterday.

The post is about the recent increase in golf cart related injuries since 1990. These injuries have occurred in infants as young as 2 months old and adults as old as 96 years old. Many injuries result in concussions and/or hospitalizations.

The experts have many reasons for the increase in golf cart related injuries. They include:

• Faster and more powerful golf carts
• Increased use of golf carts at non-golfing venues such as hospitals, parks, airports, colleges, businesses, and military bases
• Lack of mandatory golf cart driver’s licenses
• Lack of golf cart seat belts
• Lack of golf cart stability mechanisms
• Lack of golf cart federal regulations
• Lack of four-wheel brakes on golf carts
• Rear facing seats

I did some more research and I found that some of these golf cart related accidents can also be attributed to Leprechauns. Yes, those little green monsters often jump out in front of unsuspecting golf cart drivers, scaring them and causing an accident.

Something needs to be done about this golf cart thing. Maybe we should put air bags in golf carts or anti-lock brakes. Actually, I have a better idea. Why don’t we all try WALKING!!!!!

The number one reason for the increase in golf cart related injuries is the increase in lazy people who don’t want to walk. So, I suggest we make golf carts illegal for anyone who can walk. This would decrease the number of injuries and help people lose weight.

Bonus Advice: Lose Weight Playing Golf

I don’t consider golfing to be exercise but in honor of the 2008 U.S. Open which started today, I’m going to give you golfers a few tips to help you shed some pounds.

1. Don’t use a golf cart - Walk, you will burn more calories
2. Don’t use a caddy - Carry your golf bag yourself, you will burn more calories
3. Drink lots of water - Hunger can often be confused with thirst
4. Pack three healthy meals and two healthy snacks - So you don’t have to eat unhealthy club house food
5. Have fun - Stress causes weight gain

Dr. Kalvin Chinyere is a physician, weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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It’s Not Your Fault You Regained The Weight28 lbs LOSTso farJune 1, 2008 by Dr. Kal | 22 comments

I was reading this article in the Los Angeles Times.

The article tries to explain why it is so difficult for people to keep the weight off once they have lost it. In the article they discuss many reasons it is difficult to keep the pounds off including:

• The human body’s yearn to be at its fatter weight
• The physical adaptations of the human body
• Lack of exercise
• Not eating certain foods
• Metabolism
• Appetite hormones
• Signals from the internal organs

Soon they are going to blame the Hare Krishnas.

Why You Can’t Keep The Pounds Off

People can’t keep the pounds off because they are impatient and unrealistic. Most people trying to lose weight start some ultra-strict diet or exercise program. Some even chose to have weight loss surgery or get liposuction.

They lose the weight very quickly. They become content. Then they go back to living the way they were before they lost the weight. Then they are amazed that they regained all of the weight. Are you kidding me?

People can’t keep the pounds off because they expect permanent results from temporary changes.

How To Keep The Pounds Off

To lose weight and keep it off:

• Be patient
• Aim to lose ½ a pound or 1 pound a week
• Only adopt lifestyle changes that you can maintain for the rest of your LIFE
• Plan to cheat occasionally
• Expect to fail occasionally
• Get help from family and friends
• Understand that it is a lifelong battle
• Understand that you can NEVER go back to the way you used to live

Big temporary lifestyle changes lead to fast temporary weight loss. Small permanent lifestyle changes lead to slow permanent weight loss. The choice is your.

Let me get off my soap box before someone knocks me off.

I have no problem with the Hare Krishnas. Some of my best friends are Hare Krishnas. Not really, but it’s the politically correct thing to say.

Dr. Kalvin Chinyere is a physician, weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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Are You Overweight?28 lbs LOSTso farMay 2, 2008 by Dr. Kal | 20 comments

That’s an easy question to answer, but the answer is often difficult to accept. The answer lies in your Body Mass Index (B.M.I.). BMI is a ratio of your weight to your height. It is calculated by multiplying your weight (in pounds) by 703, then dividing by your height (in inches) squared.

• If your BMI is between 18.5 and 24.9, your weight is considered healthy.
• If it falls between 25.0 and 29.9 you are overweight but not obese. Not yet.
• Greater than 30 places you in the obese range. You may want to sit down first.

Accepting the Truth

Most of you reading this post are either overweight or obese. You must accept this fact in order to move on. Remember, you do not have to look or feel overweight to be overweight. If your BMI is greater than 25, you are at an unhealthy weight and at an increased risk of obtaining several deadly medical conditions.

Waist Circumference

Waist circumference is another useful method to determine if you are at a healthy weight. Large amounts of fat around your midsection increase the risks associated with being overweight. To determine your waist circumference, measure around your bare abdomen right above the two highest points of your hip. A man’s measurement should be less than 40 inches and a woman’s less than 35 inches. If your waist circumference is not what it should be, your first goal will be to get it there.

Body Fat Percentage

The Body Mass Index and waist measurement are reliable ways to determine healthy weight. However, some of you still doubt your overweight or obese status. You skeptics should then get your body fat percentage checked. Body Fat Percentage (B.F.P.) is the percent of your body that is composed of fat.

• A healthy BFP for women is 15% to 25%, and for men is 10% to 20%.
• Overweight is described as a BFP of 25.1% to 30% for women and 20.1& to 25% for men; and
• Obesity is considered greater than 30% and greater than 25% respectively.

Body fat percentages can be checked at home using special bathroom scales. More accurate, expensive or difficult to obtain tests are also available: Dexa Scanning (uses x-rays), Underwater Testing (uses water) or Bod Pods (uses air).

Use these various methods to figure out whether or not you are at a healthy weight. If you are not, make a commitment to start losing weight today.

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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Weight Loss Surgeries Are Not For Everyone28 lbs LOSTso farApril 12, 2008 by Dr. Kal | 9 comments

Weight-loss surgeries seem to be gaining in popularity. Many see them as an easy way out. You have the surgery. You lose weight. You go off into the sunset. Unfortunately it’s not that simple.

Digestion

After food is swallowed, it is broken down by acids in the stomach. Then the nutrients from the food are absorbed in the small intestines. Weight-loss surgeries work on these two aspects of food processing. These surgeries either alter the stomach, the small intestines or both.

Surgery Types

• Restrictive surgeries use staples or bands to decrease the size of the stomach. This restricts the amount of food the stomach can hold. It works because you can only eat as much as your stomach can hold.
• Malabsorptive surgeries completely bypass parts of the small intestines, decreasing the amount of small intestines involved in the digestion process. It works because there is less small intestines available to absorb nutrients and calories.
• One type of surgery forces you to eat less and the other forces you to absorb less.

Results

These surgeries will typically result in significant weight loss, especially during the first two years post-operation. However, these surgeries are not risk free. There are potential side-effects and complications associated with them.

Potential side effects include: nausea, vomiting, stomach pain, stomach discomfort, heart burn, weakness, sweating, faintness, diarrhea, dairy intolerance, headache, hair-loss and depression.

Potential complications include: leaking of stomach fluids, band/staple line breakdown, infection and nutritional deficiencies. Some complications require a second surgery for repair.

Not for Everyone

These surgeries are only meant for people who have a BMI greater than 35, who have also failed to lose weight using safer methods. Their potential rewards from weight-loss are greater than the potential risks associated with the surgery. Please do not gain weight on purpose so you can have the surgery because these surgeries are not risk-free.

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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Decrease your Likelihood of Being Hit By a Meteor28 lbs LOSTso farApril 3, 2008 by Dr. Kal | 28 comments

During your weight loss journey, you are going to have days where you forget why you are trying to lose weight. In this post I’ll give you some great reasons to stay the course. These are not my TOP 10 reasons, but they are good reasons.

Reason # 1: To Run From Wild Animals

There may come a day when you are standing in your yard, watering your lawn, and a Polar Bear comes out of no where. Yes, I understand you live in Florida, but Polar Bears are known to wander. What are you going to do? Run, of course. Now, if you were a few pounds lighter, you would be a little faster, and the Polar Bear would not have eaten you for dinner.

Reason #2: To Use Less Water in the Shower

The amount of water you use in the shower is directly proportional to your size. If you lost a few pounds, you would save water and your water bill would decrease. You would also save time in the shower and time drying off. How valuable are time and money to you?

Reason #3: To Use Less Gas in your Car

The heavier you are, the more work your car’s engine has to do to get and keep the car moving. This work requires more gas and gas prices are increasing. I think it’s like $6 a gallon now. So, lose a few pounds and increase your car’s gas mileage.

Reason #4: To Decrease your Likelihood of Being Hit By a Meteor

The Earth will inevitably be hit by a meteor. The bigger you are, the bigger the target on your back is. Lose weight and the meteor will have a harder time crushing you. Now, I’m sure you are thinking that some scientists will let you know when a meteor is coming. Well, these same scientist cannot even predict the weather accurately. Are you sure you want to rely on their meteor forecasts?

Reason #5: To Decrease Your Likelihood Of Being Eaten By Cannibals

If your airplane ever crash lands on a deserted island, your fellow passengers will eventually resort to cannibalism. After all of the peanuts, pretzels, and bad airline food are eaten up, they are going to look to eat the largest people first. They want large people because they have more meat and they can’t run as fast (see Reason #1).

Reason #6: To Have Less Belly Button Lint

The bigger your belly is, the deeper your belly button will be, and the more belly button lint you will have. You may have enough in there to knit a sweater. Plainly said, belly button lint sucks.

Reason #7: Play Sports Better

Your performance in every sport would be improved if you lost a few pounds. You would run faster, move quicker, and jump higher. Even offensive lineman and professional golfers could improve their performance by losing some fat.

Reason #8: Get Drunk Quicker

The smaller you are, the less alcohol you would need to get drunk. Getting drunk quickly has two benefits:

1. You save money on alcohol
2. Your date gets attractive much quicker

Reason #9: To Fit In Seats More Comfortably

The smaller you are, the more comfortable you will fit into seats. Everywhere you go, the seats seem to be getting smaller. On the subway, on the bus, in the movie teathers, and on airplanes. When you are big two things inevitably happen:

1. You are too small for your seat
2. Another person, even bigger than you, decides they want to sit next to you, so that you are both even more uncomfortable

Reason #10: To Live

This is the last reason on this list, but it is my #1 reason of all time. It is also the reason I lost over 130 pounds and have kept it off.

Obesity-related diseases will make your life miserable and make you die earlier than you should. Life is already short. Why shorten it by being overweight?

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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The 5 Best Protein Sources for Building Muscle28 lbs LOSTso farMarch 27, 2008 by Dr. Kal | 34 comments

Weight Loss Experts continuously debate over which diets are best: “low carb” or “low fat”. I am not sure which side is currently winning and frankly I don’t care. In my opinion, the macronutrients that are most important to weight loss are proteins.

Benefits of Protein

Protein benefits weight loss in many ways:

• Building muscle
• Boosting metabolism
• Slowing digestion
• Decreasing hunger

The most important of these is building muscle.

How to Build Muscle

To build muscle you basically have to accomplish three things:

• Strength train to break down old muscle fibers and encourage your body to replace the old muscle fibers with even more new muscle fibers.
• Eat enough calories to discourage your body from using your muscle fibers for energy.
• Eat enough protein to provide your body with the building blocks it needs to repair old muscle fibers and build new muscle fibers.

Protein Sources

The best protein sources are:

Whey – Whey protein is one the two major proteins found in the milk of humans and other mammals, such as cows. This means that nature selected it as one of the best proteins to help babies grow, and babies grow very fast. Whey is digested and used quickly, making it the perfect post-workout protein. It has all the amino acids you need, tastes okay, and is still fairly inexpensive.

Casein – Casein protein is the other milk protein. So, nature also chose casein to aid in the growth of newborns. However, casein is digested and used slowly, making it a decent post workout protein, but an excellent before bed protein. It has all the amino acids your body needs, and also tastes okay.

Egg Whites – Egg yolks are good for the body in moderation, but egg whites are far better. Egg whites have all the amino acids you need and can be fairly inexpensive if you buy whole eggs and separate them yourself. Another, benefit is you can cook them, adding your own flavor and other ingredients. Boiled egg whites are also very portable.

Soy – Soy protein is the ideal choice for vegetarians. Soy is the only plant that has all of the amino acids your body needs. Soy also has many health benefits include protection against heart disease and many cancers.

Skinless Chicken Breast – For those of you who just want meat, skinless chicken breast should be ideal for you. Skinless chicken breasts are extremely lean especially if you remove all visible fat. They can be very inexpensive if you get them on sale or at a warehouse type store, such as Costco’s. They are muscles themselves, so they obviously have the amino acids you need to build muscle. Skinless chicken breasts also taste great when they are well prepared. I like my chicken breast, well seasoned, grilled, with hot sauce on the side.

To lose weight and keep it off, you must eat an adequate amount of protein. When choosing protein sources, start with whey, casein, soy, egg whites, and skinless chicken breast.

Here are some more resources for protein rich foods: Wellsphere: List of High Protein Foods

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog

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10 Ways to Lose Weight Watching the NCAA Tournament28 lbs LOSTso farMarch 20, 2008 by Dr. Kal | 5 comments

The NCAA Men’s Basketball Tournament started today. I am sure you all have your brackets ready. This year I am very excited because my beloved University of Miami Hurricanes are in the tournament. Now, I do not have the ‘Canes winning the tournament in my brackets, but I have them winning it in my heart.

I am going to spend a lot of time watching basketball games, so I decided to come up with some calorie burning exercises to perform during the games.

March Madness Weight Loss Strategies

1. Burpees. At the start of each quarter do 10 Burpees. These are great full body exercises. How To Video

2. Water. At the end of each half, drink a glass of water. Water is good for weight loss and overall health.

3. Walk. During half-time, take a 10 minute or half-a-mile walk. You can burn many calories walking at a brisk pace.

4. Squats. Do 10 Body Squats every other commercial. A great exercise for the lower body. How To Video

5. Lunges. Do 10 Body Lunges on with each leg during the commercial that you do not do squats. Another great exercise for the lower body. How To Video

6. Jumping Jacks. Do 20 Jumping Jacks every time someone hits a three-pointer. Jumping Jacks are not as good as Burpees, but they are a good total body exercise. How To Video

7. Push-Ups. Do 10 Push-Ups every time someone misses a three-pointer. Push-Ups are a good exercise for your chest and triceps. How To Video

8. Crunches. Do 20 Crunches every time someone dunks the ball. You don’t want to neglect your core. How To Video

9. Chair Dips. Do 10 Chair Dips every time a mascot does something stupid or annoying, such as breathing. Chair Dips are good triceps builders. How To Video

10. Shoulder Bridge. Do 20 slow Shoulder Bridges every time the announcer says something such as: “If they could simply stop the other team from scoring, they would have a chance”. Shoulder Bridges really work the Glutes. How To Video

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog

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Sleep Better For Faster Weight Loss28 lbs LOSTso farMarch 13, 2008 by Dr. Kal | 21 comments

Fatigue can kill your weight loss progress. Being tired makes you hungry and stressed. This causes you to eat more calories. Being tired also decreases your energy. This makes you workout with less intensity and decreases the amount of calories you will burn. If you want to lose weight and keep it off, you must sleep at least 7 – 9 hours EVERY night. To get a better night sleep:

• Schedule your sleep. Planning is the key to permanent weight loss. This includes planning sleep. If you decide that you are going to sleep from 11 pm to 7 am every night, do that. No excuses. This includes the weekend.

• Do not oversleep. 7 am is 7 am, even on Sunday morning. Oversleeping can throw off your sleeping pattern as much as under-sleeping. One extra hour will not kill you, but please don’t wake up at noon.

• Beds are for sleep. Don’t do anything in your bed other than sleep. Don’t watch television or even read. You want your brain to associate your bed with sleep and only sleep. Actually, there is one other activity you can consider doing in the bed. However, some people consider that exercise, so it’s okay.

• Exercise regularly. Exercise will help you burn extra calories and it will also improve the quality of your sleep. This includes strength training and aerobic activities. However, try not to exercise within an hour or two before your scheduled bedtime.

• Limit caffeine. Caffeine is great in moderation. It can boost your energy, improving your mood or your workouts. However, try not to consume caffeine within six hours before your scheduled bedtime.

• Lights and sounds out. Eliminate all unnecessary lights and sounds in your sleeping environment. This will create a more tranquil sleeping environment and lead to better sleep.

A good night’s sleep is essential to permanent weight loss. Use these strategies to help improve your sleep.

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog

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The Proper Weight Loss Mindset28 lbs LOSTso farMarch 6, 2008 by Dr. Kal | 6 comments

Obesity is the physical sign of a bad mindset. In order to lose weight and keep it off, you must adopt the proper mindset. Most of you believe that losing weight involves having willpower and being perfect. This is the wrong mindset to have. Permanent weight loss involves planning and persevering.

Willpower

Willpower is your brains attempt to overcome your natural tendencies and desires. The brain is powerful, but so is nature. You will never be able to consistently defeat your yearn to overeat or eat bad foods. If you depend on willpower to lose weight you will fail. You will fail miserably. This failure will cause you to give up, become depressed, and overeat.

Perfection

You believe that if you are perfect you will lose weight. If you follow your nutrition and activity plan perfectly, you will lose weight and lose it quickly. If you believe that, you are right. The only problem is that you cannot be perfect. You are human and you will “slip up”. You will fail. The bad habits that caused you to gain weight are deeply ingrained, and you will not eliminate them overnight. If you expect to be perfect, you will fail. This failure will simply cause weight gain in the future.

Planning

You do not need willpower to lose weight. However, you do need to plan. Planning your life properly will eliminate the need for willpower. Here are some examples of proper weight loss planning:

• Take your lunch with you to work. This eliminates the willpower necessary to buy a salad in the cafeteria instead of the burger.
• Make Tuesday night’s dinner on Monday night. This eliminates the willpower necessary to not stop at McDonald’s on your way home from work.
• Join a gym in between your job and your home. Then put your gym bag in your car the night before you plan to work out. This eliminates the willpower necessary to not drive straight home after work.

Perseverance

Perfection is overrated. Long term pound losers are not perfect. Actually, they failed often during their journeys. The key is perseverance. Expect failure. Embrace it. Every failure is a learning experience. Just do not give up. If you learn from your failures and stay the course you will succeed.

Depending on willpower and perfection will lead to weight loss failure. If you want to lose the pounds and keep them off, depend on planning and perseverance.

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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