Get Off Your Butt: 16 Ways to Get Motivated When You’re in a Slump

Most of us wouldn’t think of eating a 24oz steak every day but that is about the amount of protein a 190lb man needs to support good health. Thankfully, one doesn’t need to consume a huge steak every day but can get protein from multiple sources throughout the day that are much healthier. Additionally, current research is showing that eating too much protein at one time can have adverse effects. Protein comes from many sources in our diets. There are the more obvious ones like meat, eggs and dairy, but it is also present in the fruits and vegetables we enjoy. We need to take all sources into consideration when looking at total ideal protein intake. Protein, carbohydrates, and fat are the macronutrients that make up our diet. To achieve weight loss, we change the amount and ratio of these to create an imbalance. This must be done in a manner that will preserve lean muscle while causing fat loss. If muscle mass is lost, our calorie needs decrease and it is more likely that the muscle will be replaced with fat. In ketogenic diets, this is achieved through lowering the intake of carbohydrates and carefully increasing protein intake to create the imbalance needed to put the body into the fat burning state of ketosis. A mild state of ketosis is ideal for weight loss and can be maintained until the desired weight loss is achieved. The amount and timing of protein intake in this process is of particular importance to maintaining the ketogenic state and to reduce hunger but also to ensure preservation of lean muscle mass. If too little protein is consumed or if it is not consumed often enough, the body will come out of the fat burning state as it works to conserve stores of energy (fat). When too much protein is consumed it can have harmful effects on both the musculature and other systems. “When too much protein and too little fat and carbs are consumed, your cells burn protein for energy. This can create an acidic environment in the body, which triggers calcium (a base) to get pulled out of bones to neutralize the acid. Muscle also tends to weaken in an acidic environment, which increases the risk of injury and premature aging. And when protein is burned for fuel in place of the carbs you're not eating (your body's preferred fuel source), it's essentially wasted, because it's not available to maintain and repair your muscle and other lean tissue.” (Sass, 2019) Spreading one’s intake of protein throughout several meals during the day will stimulate 24-hour protein synthesis. (Mamerow MM, 2014) A smaller, measured amount of protein eaten at regular intervals has also been shown to be more effective at reducing hunger even when fewer total calories are consumed (Paddon-Jones D, 2008). It is ideal for about 30% of daily calories should come from protein for weight loss. (Castaneda & Fetters, 2019) Bariatric (weight loss) products are designed to allow intake of protein 4-6 times per day while working to lose weight. If the goal is 1,200 calories per day then 360 of those calories should come from protein which has 4 calories per gram. This means a person can consume 90 grams of protein per day. Taking into consideration other sources of protein such as spinach, eggs, and meat, one will probably want to consume about 60 grams of protein from nutritional products. Bariatric protein products are designed with about 15 grams of protein so one can have 4-6 of them during the day thereby spreading protein consumption out to ensure more efficient protein synthesis and greater satiety. This model for weight loss has been proven to not only be effective for healthy weight loss but has also been shown to result in less weight gain once goal weight has been achieved. (Sass, 2019) If one uses a protein product with substantially more protein, one must also limit the number of times protein is consumed or risk a dangerously elevated daily protein intake. The recommendations are to consume 0.5 to 0.8 grams per pound of body weight per day. A person weighing 190lbs should ideally consume 95-152 grams of protein a day. The lower limit would be for someone who is moderately active while the upper limit would be for someone wanting to bulk up. Few would recommend the upper limit long-term because of the issues created by too much protein consumption. Even at the mid-level of about 124 grams per day, one will only have about 70 grams of protein to consume through protein products if also including eggs, meat and vegetables in the diet. Even when looking to maintain weight and maximize muscle regeneration, it is ideal to spread the consumption of the protein throughout the day. A person in this category would be able to enjoy five 15-gram products to maximize their absorption and satiety while also minimizing their caloric intake. When deciding which protein products to include in any diet there are numerous considerations including taste, availability, convenience, and overall nutritional profile. While there are many protein products on the market today, most are designed only to deliver protein in a convenient package that will sell to the mass market. These products are not designed for weight loss and will often have the wrong ratios of macronutrients that are needed for weight loss and muscle preservation. It is good to remember the adage “Buyer Beware” when looking at a protein supplement on-line or on a store shelf. References Castaneda, R., & Fetters, K. A. (2019, August 29). How much protein do I need? U.S. News. Retrieved September 6, 2019, from https://health.usnews.com/wellness/food/articles/how-much-protein-do-i-need Mamerow MM, M. J. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr., 144(6):876–880. doi:10.3945/jn.113.185280 Paddon-Jones D, e. (2008, May 01). Protein, weight management, and satiety. Am J Clin Nutr, 1558S-1561S. doi:10.1093/ajcn/87.5.1558S Sass, C. (2019, September 5). Can I have Too Much Protein When Trying to Lose Weight? Retrieved from shape.com: https://www.shape.com/healthy-eating/should-you-eat-more-protein-lose-weight Westerterp-Plantenga MS, L. S. (2012, August). Dietary protein - its role in satiety, energetics, weight loss and health. British Journal of Nutrition, 108, 105-112.

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I have a great suggestion to offer you today that will help those of you who struggle with Mindless Emotional Eating (MEE). I call that the MEE Syndrome and I’m sure that many of you can identify with this behavior. Mindless Emotional Eating is the cornerstone of weight gain. The key to solving this problem is to become more mindful and less mindless about the health choices that you make. With that said, here is an idea that can help make that happen. I received an email from a desperate woman the other day. She was frustrated over her inability to stop eating candy bars. Snickers candy bars to be specific. She ended her message with the following request. She said, “Dr. Sklare, can you please show me a way to shift gears when that Snickers chocolate candy bar is calling my name?” The core of her difficulty lies in the fact that she is fixating on the very thing that she is trying to avoid. And, as research and experience has taught us, the more you focus on something, the more attention grabbing and mind consuming it becomes. What she really needs is a Distraction Strategy that will help shift her attention away from her urge to eat that candy bar and interrupt her temporary mental obsession. Her situation brought to mind a creative exercise that I developed years ago for moments just like this when temptation is pounding on your door. I offer it to you today for your consideration. It is said that, if you can distract yourself for as little as a few minutes, your craving for food will pass. An activity that diverts your attention away from this powerful urge to eat is called a Distraction Strategy. Reading a book, taking a walk and listening to music are typical distraction strategies that many people employ. Along those lines, I have an idea for a distraction strategy that will divert your attention, interrupt that burning desire of the moment and help you to focus on healthier thinking. You’ll need a pen and a piece of paper for this activity that I call The Health Jumble. Here’s how it works. Let's say, as the woman described above, it's a Snickers chocolate candy bar that is relentlessly calling your name. Write the word "Snickers chocolate candy bar" on a piece of paper and then see how many other words you can create with those letters. For example, there is: not, rice, learn, nice, to, niece, I, eat, dear, can, this, be, do, choose and think to name just a few. Just approach this exercise as you would one of those word games you find in your local newspaper and see how many new words you can create out of all of those letters. Then, after you have written as many words as possible, see how many healthy sentences or positive statements you can make by combining those newly formed words. For example, seven of the words that I created above can be combined to create the sentence, I can choose not to eat this! The idea here is threefold: 1) this activity allows you to face and confront your temptation; 2) it provides you with a way to engage that temptation in a safe, healthy and positive way; and 3) by creating the words and developing the sentence, you manipulate, defuse and totally reframe that temptation. Repetition gives birth to habit. This activity is intended to interrupt that habitual and repetitive cycle of Mindless Emotional Eating. The bottom line is this. To successfully manage your weight, you must address more than just your body. You must also address your mind. The Health Jumble will provide you with a distraction strategy that will change the way you respond to temptation by helping you to become more mindful and less mindless about the health choices that you make. Wishing You Great Health! Dr. John H. Sklare

You can’t change your weight until you change your mind! That is a simple fact of weight loss and wellness life and those of us who work in this field have known this for a very long time. In a nutshell, in order to create real change in your life, you must address more than just your body. You must also address your mind! After all, what you do is a direct result of what you think. There is no great mystery here about which comes first as in that popular philosophical discussion regarding the chicken and the egg. The physical act of eating ALWAYS FOLLOWS the mental decision to eat. It IS a decision. The tricky part about this decision to eat, however, is that it is not always a conscious decision. In my opinion, weight management is primarily a decision-making problem. Change your thinking and your body will follow. It can’t help it! This is also the very foundation of mind/body medicine. The truth is this: There is one incredible moment when the decision to eat is made and, if you can manage that moment, you can solve this problem. With that in mind, I’d like to offer you an idea that can literally change the way you think about eating forever. It’s a cognitive modification strategy that I have developed over the years to provide people with an effective technique for throwing a spotlight on that critical moment when health decisions are about to be made. It’s an awareness technique that will help you to eliminate what I call the MEE Syndrome (Mindless Emotional Eating) and, as a result, will help you choose healthy more often. I cannot underscore enough the value of awareness. To me awareness is like a beam of light in a dark room. It breaks through the darkness, shows the way and allows you to move with confidence. There is no change without awareness as awareness allows you to see other alternatives that are also available to you at those moments of truth. So, if you are interested in a powerful mental strategy that will help change your thinking, I may have just what you’re looking for. It’s a familiar, friendly, universally understood concept that carries with it a real powerful punch. The truth is that you can provide people with all the facts and figures in the world regarding why they need to lose weight but, until that little light goes on inside their head, they will continue to struggle and fail. What I want to offer you today is an interesting new way to help you find that light switch. If you’re like most people, you have already spent more time and money than you care to remember trying to solve this weight control puzzle. I know how difficult and emotional this is for you because I communicate with people engaged in this struggle all the time. Frankly, one of the primary reasons that people fail at weight loss is that they continue to look in the wrong place for the solution. Most people continue to search “outside” for the perfect diet, the best doctor or that fabled magic pill. The truth, however, is that the answer to solving this problem isn’t “outside” at all. It’s “inside”! Now let me begin with a brief explanation of what I believe is at the very heart of this struggle with weight control. You see, all people operate in terms of dichotomies or opposites. As a matter of fact, this is also how the whole world operates. It’s the rhythm of life. There is high/low, happy/sad, awake/asleep, good/evil and the list goes on. Opposing forces balance our existence. Regarding personality, all of the primary schools of psychology agree and incorporate this notion into their respective theories. Depending on which theory you review, each has terms that represent these two opposing parts. For the purpose of our discussion here, however, I want you to think of these two opposing forces in these simple terms. I want you to consider these two opposing parts of you as the ADULT and the CHILD. With that in mind, I want to provide you with some insight regarding what happens, inside your head, every single time you make an eating decision. I call it The Family Feud. Let me explain by reminding you of something I just discussed and something you probably already know from your own personal experience. There are two parts of your personality that are struggling for control of your eating. There is the health conscious and responsible part of you that cares deeply about what you eat, how you look and what you weigh. That’s the part that decided to lose weight and do something about your health. Let’s call this part the ADULT. However, there is also this immature and impulsive part of you that doesn’t care a bit about what you eat, how you look or what you weigh. That’s the part that is perfectly happy with the way things are and has no desire or interest in changing. Let’s call this part the CHILD. You see, the conflict between these two parts of you is at the very heart of your weight control struggle. For example, it’s the responsible adult part of you that decided to read this article in search of some answer or insight. This is the part of you that is tired of being unhealthy and overweight and wants desperately to change. Let me assure you that the child part of you wants nothing to do with dieting, this article or weight loss. I understand this conflict very well. It’s my area of expertise. As a matter of fact, I developed an entire program that specifically addresses the mental part of weight management called The Inner Diet. The conflict between these two parts of you is what I call The Family Feud. I bet that if you close your eyes and listen to your thoughts, you can actually hear these two parts arguing. You know exactly what I’m talking about. It’s almost as if there are two totally different people living inside your head. I can assure you though that this is absolutely normal and exists within all of us. For example, one part of you wants to get healthy and end this pattern of weight gain and unhealthy eating while the other part is trying to convince you that it won’t work, you don’t have the time or it’s too much effort. Living this way is a little like trying to drive forward with one foot on the gas while the other foot is pressed firmly on the brake. The result is that you get nowhere as the child within you will make every excuse under the sun in an attempt to keep you right where you are…lost, overweight and frustrated! As a professional who has worked with countless overweight people, I know that being overweight is costly. It creates unhealthy physical demands on your body and takes an enormous, emotional toll on your spirit. The answer to weight control lies in solving the conflict between the Adult and Child within you. This is where the power is and this is where the solution lies. Just as parents frequently butt heads with their children, so do these two parts of you. You know how it goes when a child wants to do something it shouldn’t and the adult says “No”. The child tries every trick in the book to get what it wants. Children, by nature, are emotional decision-makers. They don’t consider the long-term health effects of their actions. They just want what they want and they want it NOW! They want instant gratification which is why they need a responsible adult to look out for them. This is exactly how this works with your eating decisions. You have been allowing the impulsive and demanding child part of your personality make your eating decisions and your body, your health and your spirit have been paying the price. The key to changing this pattern of poor decision-making and unhealthy eating is for you to learn how to take charge of that child. It’s time for you to become the responsible and health conscious adult. It’s time for you to start winning The Family Feud by taking control of that manipulative part of you that has sabotaged every attempt you have ever made at weight control. I have been using this concept for a very long time and am very pleased to see the impact that The Family Feud has had on so many people. It is such a universally understandable and identifiable concept that it seems to immediately click with people. The comments and emails that I have received over the years confirms how helpful, enlightening and empowering this concept can be. Putting theory into practice, however, is what creates real change in your everyday life. In learning theory, this is called transfer. This is where you take some intellectual understanding and put it into practice in the real world. In an attempt to facilitate that transfer and help you learn how to incorporate The Family Feud concept into your daily life, I offer you the following suggestion. This is perfect for those of you who keep a journal. I might add, if you are not presently doing so, please consider beginning. Research shows that it’s an integral part of the success formula and it is also a great way to release feelings and emotions while helping you to become more mindful about what, when and why you eat. Journaling provides yet another way for you to get more personally and actively involved in the solution. My experience is that patients do better when they are active participants as opposed to simply passive recipients of information. So, for those of you who journal, I suggest you create another column in your journal. Every time you put food into your mouth, and I do mean every time, I want you to record either an “A” or a “C” in that new column. You need to decide, prior to putting anything into your mouth, who is making this eating decision. Is it the responsible Adult making this eating decision or is it the impulsive Child? Then, put an "A" for adult or a "C" for child next to that entry. If you choose not to keep a journal, you can just use a piece of paper or you can simply ask yourself this question prior to eating. You can then tally the A’s and C’s at the end of each day or week and get a very good idea about where your eating decisions are coming from. The goal is to maximize the A decisions and minimize the C decisions. This gives you an objective way to simply and quickly measure your progress from week to week. You might even want to track this on a chart on your fridge, for example. This will greatly increase your awareness of the choices that you make while, at the same time, put a spotlight on that "moment" when the decision to eat is made because, as I mentioned earlier, if you can manage that moment, you can solve this problem. The purpose of this activity is to eliminate the MEE Syndrome by creating more "mindful" eating and less "mindless" eating. Awareness is the key to change. By contemplating A or C before every eating decision, you will put yourself in the perfect position to choose wisely, promote healthy change and begin winning The Family Feud! Wishing You Great Health! Dr. John H. Sklare

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Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? Read More https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Do you eat to feel better or relieve stress? These tips can help you stop emotional eating, fight cravings, identify your triggers, and find more satisfying ways to feed your feelings. Read More https://www.helpguide.org/articles/diets/emotional-eating.htm

Self-love is not selfish, and just like the quote says, you - as much as anybody else in the entire universe - deserve your love and affection. So, let's dive in, shall we? . . .

Everyone’s weight loss journey is different. However, there are certa in needs of human biology that are a constant, and sleep is one of them. The body heals, cleanses, and rejuvenates itself during a daily seven to nine hours of sleep. That sleep time is also essential to regulating appetite and food cravings. Without it, you’re hungrier, less satisfied with your food, and prone to cave to your cravings. Sleep And Appetite Hormones are your body’s chemical communicators. When your stomach starts to empty, it triggers the release of the sleep hormone ghrelin. However, when you haven’t gotten enough sleep, the body releases higher levels of ghrelin, which means you’re hungrier even if your energy needs stay the same. The other half of appetite control revolves around satiety, and sleep comes into play here too. During sleep deprivation, that’s anytime you get less than seven hours of sleep, the body reduces leptin, a satiety hormone that makes you feel full. When you put more hunger with less satiety, you’ve created the perfect equation for overeating. Curbing The Cravings With A Better Night’s Rest The sleep-related appetite changes don’t stop at hunger; they extend to food cravings. Food causes a pleasure response in the brain. Without enough sleep, high-fat foods and those packed with sugar cause increased pleasure in the brain’s reward center. Studies have found that sleep-deprived people will choose snack foods with 50 percent more calories and twice the fat in comparison to when they’ve gotten a full eight hours of sleep. Eating healthy can already be a challenge, and adequate sleep is the kind of help that will fuel better food decisions. Building Healthier Sleep Habits Sleep can and should be your health foundation. Better sleep starts with habits and behaviors that cater to the body’s sleep needs. Eat for Sleep: The body uses recognizable patterns of behavior to regular the release of sleep hormones. Eat meals at around the same times and at consistent intervals throughout the day. You can also help by avoiding foods like caffeine and heavy, fatty foods within three or four hours of bedtime. The Set Up: Everything about your bedroom should support good sleep. Cool temperatures, a quiet atmosphere, and complete darkness are simple ways to help your body relax. Your mattress can be a big factor as well. It should support your weight and sleep style. If you share a bed with a partner, a mattress that actively reduces motion transference can help you both sleep better. Schedule and Routine: Set a bedtime and keep it. Consistency helps the body recognize when to release sleep hormones. Add a bedtime routine to help you transition from awake and active to calm and relaxed. Routines train your brain to not only release sleep hormones but to appropriately respond to them. Turn It Off and Dim It Down: Technology is great, but it can get in the way of sleep. The blue spectrum like that from electronic screens can suppress sleep hormones. Turn off your screens two to three hours before bed and try to bring down light levels in the evening. The better you can follow the natural progression of sunlight, the better off you’ll be. Conclusion Successful weight loss needs adequate sleep. Not only will it help you in your weight loss journey, but it fully supports an active lifestyle and balanced diet. Habit changes may be in order, but once in place, better habits create the building blocks for more energy, better food choices, and achieving your goals. Source: Guest Blogger, Ellie Porter, Managing Editor of SleepHelp.org

I can hardly believe that the holiday season is nearly upon us and Thanksgiving is just around the proverbial corner. I hope you all have plans to spend some quality time with your loved ones over this holiday. For me, that’s one of the most important aspects of Thanksgiving. It’s traditionally a time when families gather together, enjoy each other’s company and share a traditional meal with those you love the most. If you’re lucky enough to be able to spend time with loved ones and family, I hope you truly enjoy and cherish this joyful occasion. Many people simply take this festive time of gathering for granted because they tend to repeat this wonderful annual act of coming together year after year without interruption. For others, however, I know this day will be a bit more difficult if not downright painful. For example, it will be difficult for those of you who have lost a loved one and will have to deal with that empty seat at the table this year. Having been there myself, I know how heart wrenching this situation can be. It will also be hard for those who are in the military or those who have a loved one in the armed forces who is away from home on this holiday, in service of this great country. It will be difficult as well for those who are estranged from a loved one due to misunderstanding, pride or pure stubbornness. If you happen to fall into this last category, I encourage you to be the healing agent this year and consider reaching out and using this occasion to close the distance and make amends before the opportunity no longer exists. Even though Thanksgiving is one word, I suggest you can bring a deeper meaning to this occasion if you break it apart and think of it as two words…Thanks Giving! Instead of viewing it as a proper noun, this year I suggest that you view it and embrace it as a two word action verb. In other words, instead of simply enjoying a festive time with friends and family, make it a time to truly give thanks for the many blessings you have in your life. As an example, there are many things that I’m thankful for. So, in the spirit of giving thanks, I’ve chosen three to highlight here that I consider the trifecta of things that I appreciate most. In case you don’t know, trifecta is word used in horse racing that refers to successfully picking the top three finishers. Well, even though I’m not a betting man, this term seems to fit my mission here very well today. So, with that said, what follows are the top three picks on my gratefulness list this year. I think I’ll call this my Thanksgiving Trifecta: Health: Having watched people very dear to me struggle with illness and disease in recent years, I have learned firsthand to greatly value and appreciate my health. When all is said and done, there is really nothing more precious in this life than your health. I hope that my simply mentioning it will motivate some of you to take your health more seriously and invest in your physical body and emotional well-being more responsibly. Love: This one is truly a two-way street as I see it. I’m thankful that I have people in my life that I deeply love and that there are people in my life who deeply love me back. When you have love coming and going in both of these directions, you have created a wonderful balancing act that enriches your life as well as the lives of those you love. To love and be loved is one of our most basic psychological needs and provides a powerful wellness inoculation that both heals and nourishes. Work: I am also very grateful for the work I do that occupies a good portion of my time and allows me the pleasure of helping others. I tend to live by a guiding principle from the late motivational speaker Zig Zigler whose message was – The best way to get what you want out of life is to help others get what they want. Not only is work necessary to create revenue in order to enjoy life and pay the bills but more importantly it gives you a reason to get up each day, provides meaning to your life and greatly contributes to your sense of value and well-being. So today I simply hope that I succeeded in helping you to think about Thanksgiving in a slightly different way this year. I hope that I have encouraged you to embrace this holiday in a more personal and much deeper way than usual by sharing with you a few of the things that I am most grateful for. With that said, I wish you all the best that life has to offer and hope you all have a wonderful and joyous Thanksgiving Day! Wishing You Great Health, Dr. John H. Sklare The Inner Diet®

Dr. John H. Sklare One of the most important ingredients in the recipe for success is commitment. However, commitment is a word that strikes terror into the hearts of many. Truly committing yourself to something is actually not very common. Think about that for a moment. How many things are you truly committed to? The question I want you think about here, is this: Are you just involved in weight management and healthy living or are you truly committed? I actually write about this often when I’m discussing the topic of change. But change is obviously impossible if you are not committed to it and the truth is that most people just give lip service to change. They talk about it, think about it and make ill-prepared, half-hearted attempts at it. But only those who are truly committed to a plan of action are the ones that ultimately succeed. At the heart of this struggle to commit, is honest confusion over exactly what being committed really means. I honestly believe that most people don’t understand the physical and emotional investment that commitment demands. So, with that said, let’s begin by defining our terms. The dictionary defines commitment as “dedication to a long-term course of action”. Perhaps stick-to-itiveness is another word that works here. Anyway you look at it, persistence and perseverance is what adds up to commitment. There simply is no success without commitment. This is true in any venture but it is certainly true in weight management. You have to want it bad enough to be willing to sacrifice the demanding and burning urge of the moment for the health and betterment of the future. Even though there is pleasure in doing the right thing in the moment, the payoff for commitment is really down the road a bit. When making health choices, you must always keep your goal in mind and weigh the future benefits against your present desires. That’s what commitment is all about. It’s about making more mindful decisions and less mindless decisions. It’s about not being driven by your impulsive, emotional self. It’s about putting your body under new management and running a tighter ship. It’s about loving yourself enough to make the tough choices. It’s the act of walking the walk even when you don’t feel like it. Commitment…easy to say – difficult to do. However, finding your way to true commitment is central to losing weight and creating the lifestyle changes necessary for a healthier future. I always like to break things down into manageable tasks. Committing to never eating sweets again, for example, is too much to consider for most. However, committing to making the next decision that you make a healthy one, is much easier to imagine and much easier to accomplish. You might find it helpful to imagine that each healthy choice you make puts you one step closer to your weight loss goal. In this way, getting the healthy body and mind you want and deserve is really only one choice away. I read an interesting and humorous quote about commitment not too long ago. Because of all of the writing and presenting that I do, I’m constantly on the lookout for new ideas and sometimes I find them in the strangest of places. Of course, if your commitment is solid, your antennas are always up - scanning the environment for motivation and inspiration. Being truly committed takes the sting out of weight loss and creates a mental awareness that is conducive to change. This is such an advantage. Because, to quote the great Earl Nightingale, “You become what you think about”. I was thinking about all of this while I was flying home from a business trip a while ago when I spotted something very interesting. I was just sitting on the plane minding my own business when there appeared on the movie screen in front of me an absolute pearl of wisdom. It was a quote from some unknown author about commitment. It went as follows: The difference between commitment and involvement can be compared to a bacon and egg breakfast. The chicken was involved…the pig was committed. I just love that statement. It paints such a clear picture. There is a major difference between commitment and involvement and it’s so important that you understand this distinction. Because the truth is - most people are just involved in weight loss while very few are truly committed. How about you? Are you committed to weight loss and healthy living or are you just involved? Wishing You Great Health, Dr. John H. Sklare