Q: You lost 270 lb in a very unique way. How do you suggest that the average person get started with their weight loss success story?

A: People have to realize that in order to change their weight they have to change their lives. The amount of change is going to be proportional to the amount of weight they will need to lose. Big problems need big solutions. I had a huge problem and I had to come up with huge solutions. I took inventory, spent lots of time planning and included many others in my journey. The life changes that are needed to change one’s weight are not possible alone. Having the support, encouragement and accountability from others are key factors in the process. The same principles apply to everyone. The degree of their application will be proportional to the amount of change that is necessary. My book My Big Fat Greek Diet: HOW A 467-POUND PHYSICIAN HIT HIS IDEAL WEIGHT AND YOU CAN TOO is written with the reality that if one has 10 pounds or 300 pounds to lose, proportional strategies have to be applied.

Q: What do you think is the biggest mistake that people make when trying to lose weight?

A: Attempting temporary quick fixes. I am convinced that traditional diets don’t work. There are hundreds if not thousands of them. Their focus is the stomach. People don’t need to be told what to do to lose weight. Anyone who has a significant weight dilemma needs to look elsewhere for the real answers. Diets that tell you what to eat are definetly not the answer. The stomach is not where its at. The mind and heart are the real culprits. I am convinced that WHY and HOW we eat may be more important than WHAT we eat. With most of the focus being on the what, we fail to adress the real issues. Most diets are not realistic in that they are not sustainable strategies for the rest of one’s life. I certainly am not willing to give up baklava for the rest of my life and I am so glad I have not had to. People who do artificial temporary deprivation without addressing the underlying issues are wasting their time. Perhaps even doing more harm than good by yo-yo dieting their way through life.

Q: Do you prescribe an exercise regimen for your clients? If so can you outline a basic plan that you would recommend for most people?

A: Exercise is a must. No way around it. It burns fat and builds muscle. During aggressive or initial weight loss, I recommend moderate aerobic activity for at least 30 minutes, 5-6 times a week. By moderate activity I suggest starting off with a target sustained heart rate of 65% of maximum. For those with less weight to lose or who have worked out for a while I suggest aiming for 75-80% of maximum heart rate for the same amount of time. Muscle building is something I don’t reccoment until folks are close to their target weight. The heart is a muscle too and during a caloric restrictive phase I believe its best to give it as much of the focus. When a client is close to their goal and starting to take in a few more calories then I recommend they start pounding the weights. I think your Bodyweight Bootcamp Workout looks great! The key is to find an activity that you can enjoy. You should not dread your workout. Somehow combining something fun with something great for your health is a marriage made in fitness heaven. Another important reminder is that anyone starting exertional physical activity for the first time needs to do so with the blessing of their health care provider.

Read Part II of Dr. Nick's Interview: Success Strategies

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