The Gold Standard in Exercise

Pandemic side effects #1, WEIGHT GAIN

If you are like me you likely gained some weight during the pandemic, which is not over yet and may not be for a while. Don’t panic you are in great company. It’s healthy to have put on some weight being trapped inside, scared and nothing to do but order in food. If you did not gain weight, then how did you survive? Many physicians I work with and some recent research shows an average weight gain of 29 lbs. (

Being trapped at home, afraid to shop, no supplies on shelves, ordering fast food and anxious about health and loved ones made us all a bit crazy. As we become more herd immune and start getting back to normal, our clothes don’t fit and we feel depressed to even thank about dieting. Be careful not to get drawn into the explosion of apps and diet ads. There are now 3 billion options when you GOOGLE weight loss. Here’s a few things not to do;

  • Don’t starve yourself it causes more anxiety and depression it only makes you very hungry down the road and causes more weight gain.
  • Don’t take diet pills or try online fad diet supplements. There is no oversight or regulation and many can be dangerous if you have a disease profile.
  • Don’t expect it to come off faster than it came on.
  • Don’t beat yourself up with negative thoughts or self loathing. Be grateful that you are healthy and came out ahead by surviving this difficult reality.

Weight loss and weight management is complicated and the first action is to see your doctor. I work with a great internist here in Los Angeles who is education based, holistic and even has me on staff to teach each aspect of weight control. He suggests you have a blood profile first to assess your health.


Now to the gem in this blog post. How to lose it.

  • Start walking 3-4 times per week for 30 minutes
  • Cut out fatty meats like beef and pork
  • Remove sauces, condiments and drinks with sugar and fat
  • Add three high fiber foods, see my website for lists


Do you know how many calories you need in a day? That’s right. The estimates you see of 2000 calories a day are ridiculous. This is like estimating pants size for shopping. Would you buy clothing if the size chart estimated size 17 or 39 without measuring yourself? I test resting metabolic rate in my center and no could guess the amount of calories you need in a day. Your resting metabolic rate is based on your oxygen consumed when you breathe. This minimum rate is your starting point for a nutrition plan. For example I have two daughters 16 and 20. They test totally different as the 16 year old has a resting rate of 1450 and she is 5’8″ tall and weighs 155 lbs. My other daughter has a resting caloric rate of 1680 and she is 5’5″ and weighs 128. The difference is due to many complex factors including genetics, activity and nutrition. With these minimum exact numbers, I can add calories needed for activity and then build and exercise plan to get rid of the extra calories stored.

Check out my website or social media and follow me for more weight management advice.

This is the first blog post