(Michael Friedman's 3rd visit)

Dearest: In 1990, my guest joined Weight Watchers® and reached lifetime status 
in 1991. Over the next years, he did something many of us do - regained most of 
the weight. However, in early 1998, he shed 85 pounds and has gone on to become 
a Weight Watchers® leader and endurance runner, who participates in marathons 
all over the country.

                    M I C H A E L   F R I E D M A N

has also raised thousands of dollars via these marathons for the Arthritis 
Foundation. Losing weight, becoming fit, and successfully completing the 
marathon have changed Michael's life forever.  His current goal is earning 
a Certificate in Fitness Teaching.

Michael, I'm so thrilled to welcome you back as Power Surge's Weight-Loss 
Expert :)  Michael, how important do you think it is to join a weight loss 
support group when starting a reducing program? 


Mike Friedman:   For me it was everything.  It's not just for the support, 
but also for all that you can learn about yourself and where necessary make 
the changes you want to make your weight loss successful and permanent.


Dearest:   Thanks, Michael. OSea, go ahead with the first question. Thanks.


O SEAPEARL:   I am weight training and gaining muscle pounds. How does this 
affect my diet with Weight Watchers since I am not losing as much fat and 
gaining muscle? IN other words...can I still lose 2 pounds a week in spite of 
the muscles gain? 


Mike Friedman:   Pearl, weight training can do nothing but help.  You can 
lose 2 pounds a week, depending on what you are doing and how you're eating.  
However, please bear in mind that Weight Watchers® does not recommend that 
you lose 2 pounds a week or any other specific amount.  We do say that a 
healthy rate of weight loss is up to 2 pounds a week.  Remember that with 
the weight training you are developing muscle mass which will improve your 
metabolism.


O SEAPEARL:   Thank you.


Dearest:   Mike, how important is heredity in weight problems?   


Mike Friedman:   I'm not sure that the heredity per se is important except to 
the extent that each of us develops a body type.  Regardless, the principles 
for weight loss and weight control remain the same.  The question is whether 
we will have a smaller, medium or larger frame which will result in a different 
appearing end result but still within a healthy weight range.


Dearest:   But, why is it we so often see families composed of all heavy people? 


Mike Friedman:   Bad habits, bad habits, bad habits.  We learn both good and 
bad eating habits in our families.  We can also find large parents and thinner 
children and thin parents with larger children.


Dearest:   Thanks, Mike :)  LVW, go ahead.


LVW2004:   I just joined Weight Watchers.  What do I have to look forward to?


Mike Friedman:   Congratulations, LVW!!!!  You are doing something great for 
yourself.  What do you have to look forward to?  To some extent that depends 
on your leader and how she (probably) leads her meetings.  In general, you 
should find yourself receiving lots of ideas about how you might want to do 
things differently in your life.  I hope you find inspiration and motivation 
in your meetings.  You might even find it fun!!!!  I try to make sure that my 
meetings are fun unless there is something to be addressed which takes it out 
of the realm of pure fun.  You will find yourself wanting to change your eating 
habits and you should find new choices in foods which please you.  I hope that 
answers your question.


LVW2004:   Thanks  :)


Dearest:   Thanks, Mike. Radiance, go ahead.


Radiance46:   How long does it take to start showing a weight loss when weight 
training?  Even with cardio, I have put on a few pounds. 


Mike Friedman:   Radiance, weight training alone won't make the difference.  Nor 
will cardio alone make the difference.  Any exercise you get is excellent, but 
must be combined with dietary changes.  If you have made dietary changes, I'd 
need to know a lot of detail before I could say anything about why you are 
gaining weight.


Dearest:   What's your exercise regimen, Mike? (aside from running) 


Mike Friedman:   Mostly I run.  I also walk a lot and do some strength training.


Dearest:   Bonnbob, go ahead, please.


Bonnbob:   I'm Bonnie.  What do you think of the No Carbohydrates Diet?


Mike Friedman:   Bonnie, I don't intend to comment negatively or positively on 
diet regimens.  However, no carbos would be extremely problematic.  Carbos are 
the building block of energy sources.  You have to have them for the muscles to 
work.  Weight Watchers® suggests a balanced "diet" consistent with the food 
pyramid.


Dearest:   Thanks, Mike. Meladonna, go ahead, please.


MELADONNA:   As one goes through menopause does the metabolism slow down making 
it harder to keep weight off?


Mike Friedman:   Good question!  One very much like it came up in my meeting 
this morning.  As Dearest will remind you, I'm not an expert on menopause.  
It is a general truth, though, that as we age, we tend to weigh more and 
weight loss tends to be slower.  Some of that is a function of aging.  Some 
of it, on the other hand, is a function of becoming more sedentary as most 
of us tend to do after we pass 20 or 25.  I'm sure that menopause complicates 
things even more.


MELADONNA:   Thank you.....=(


Dearest:   20 or 25? Isn't that awfully young to become sedentary? 


Mike Friedman:   That is awfully young, indeed.  I didn't say become sedentary, 
though.  I did say we tend to become more sedentary.  That just seems to be the 
general circumstance as we begin to get desk jobs and so on.  Sad, isn't it?


Dearest:   Right. Thing is, with so much attention paid to fitness, so many 
commercials, so many gyms, so many books, programs... why is America so fat? 


Mike Friedman:   More bad habits, I'm afraid.  Even those who work out have 
poor eating habits all too often.  The statistics regarding fat consumption, 
for example, are appalling as well as frightening.


Dearest:   Not only that, but years ago it was considered a lot to be 30-40 
pounds overweight.  Today it's very common to hear that someone is 100 or more 
pounds overweight.


Mike Friedman:   That's all too true.  


Dearest:   Yes, it is. Thanks, Mike.  Mary, go ahead :)


PianoMary:   I've heard some people say that eating at the top of their range 
works better than the low range.  Is this true?  Why? 


Dearest:   What does that mean... the top of their range?  Eating all they're 
allowed on the program?


PianoMary:   Yes.


Dearest:   Ok. Thanks :)


Mike Friedman:   Before I answer your question, Mary, and yours Dearest, I 
need to tell you all what a pleasure it is to be here tonight.  I didn't 
take that opportunity earlier and I feel remiss because I enjoy these chats 
a lot.


Dearest:   Thanks, Mike. It's always a pleasure to have you back :)  
<what a gentleman>


Mike Friedman:   Now for the question.  Just to clarify "top of the range", 
that is part of the Weight Watchers® program.  Everyone has a daily points 
range which specifies the amount of food one can eat in a day.  Someone's 
daily points range might be 22 to 29, for example.  One can eat anywhere 
within that range on a day and should lose weight.  What you eat is mostly 
up to the individual.  

Now for the question itself.  Sometimes it's true that it helps to increase 
the amount one eats.  I can't tell you why that's true, but it does seem to 
be true for a few people and under particular circumstances.  Generally, 
though, it doesn't work that way.  I guess that's just another one of those 
exceptions that proves the rule.  :-)


PianoMary:   Thanks :)  


Dearest:   Can you give us an example of how many points there are in some 
of the more common foods we eat? Bread?  Milk? Etc?


Mike Friedman:   Any Weight Watchers® members here with a food list?  I don't 
have one handy since I'm at my niece's house.


LVW2004:   I have one...hold on...what do you want to know..?


Dearest:   How many points are there in a piece of bread, for example?  


Mike Friedman:   LVW, Dearest asked how many points might there be in a slice 
of bread or milk.


Dearest:   How many points in a cup of chicken chow mein?  


Mike Friedman:   Chicken chow mein can be very high in points I'm afraid.  
Something like 7 in a cup.


LVW2004:   bread....any type...2 points.


Dearest:   Thanks :)


Mike Friedman:   Bread can vary from 1 to three points.  High fiber bread 
(3 grams of fiber or more per slice) can be 1 point.  Milk depends on whether 
it is whole milk, 2%, 1% or fat free.


LVW2004:   You're welcome:)


Dearest:   Val, go ahead, please.


ValLaLonde:   I like the point system concept, and a variety of food choices 
so I don’t feel deprived.  Can one purchase the plan without attending the 
Weight Watchers® meetings.  I tend to make a terrible groupie :)


Dearest:   <g>


Mike Friedman:   :-)  Val, there is a way to purchase Weight Watchers® as an at 
home program.  I don't have the details handy.  Send me e-mail to remind me 
to get the info and I'll let you know.  In the alternative, try the Weight Watchers® Web site 
for info on that program.  I believe it's http://www.weightwatchers.com, but I'm 
never sure!



Dearest:   Sja, go ahead.


Sja4home:   I'm a Weight Watchers® member from the "old days" (i.e. 3 breads, 
1 fruit, etc) why was the new points implemented?  Can't you end up eating an 
unbalanced, and thus unhealthy, diet?? 


Mike Friedman:   Sja, the cop out answer is that only the Weight Watchers® 
higher ups know why the program changed.  And in a sense that's true.  
However, I can tell you that the program is much better than any of the 
earlier ones.  Yes, it's true that one could develop and unhealthy "diet" 
on Weight Watchers®, but that isn't likely.  

The reason I say that is you would have a terrible time losing weight as well.  
To feel satisfied within your daily points range you have to learn to eat a 
healthy balanced "diet."  I'd like to add, also, that one member I see has 
been a life time member for more than 30 years.  He says that the 1.2.3. 
Success program is the best he's ever seen.


Dearest:   BG, go ahead, please.  Oops  Sorry.. Emoli's turn.


Emoli:   What balance of food that should be eaten before/after exercise? 
How soon before/after?


Mike Friedman:   Thanks, Dearest!


Dearest:   :)


Mike Friedman:   Emoli, there are about as many answers to your questions as 
there are personal trainers, I think.  I read a lot of books by running coaches 
and all of them seem to answer your question differently.  In part it depends 
on what you are doing and with what intensity.


Emoli:   Can you give some guidelines?  Let's say a day pumping iron, a day 
doing cardio.


Mike Friedman:   The first guideline is that you should not eat anything that 
is difficult to digest soon before exercise.  I can't say much about pumping 
iron I'm afraid.  That's an area where I haven't yet developed expertise.  
Cardio is something else, though.  It can't hurt to eat some kind of energy 
bar an hour before working out.  Your muscles will want that fuel as you are 
moving.  Also, remember to drink a good amount of water.


Emoli:   I do a pint before.


Mike Friedman:   Depending on how long you are exercising, you might want to 
eat while exercising.  I don't know that I'm an example for anyone, but when 
I run a marathon I eat a Power Bar and a banana about an hour before the race 
starts.  I consume a number of things during the race including a banana at 
about mile 13.  And water and sports drinks as often as I can!  Sorry I can't 
be of much more help.  You really need to find out what works for you.  Perhaps 
a personal trainer where you are could work with you to figure out what is best. 


Dearest:   I'd never make it to mile 13 and I'd need a stretcher not a banana :)  
When you say "eat some kind of energy bar" .. are you allowed to eat the standard 
energy/protein bars on the market and if so, how do you determine the points? 


Mike Friedman:   Dearest, I can eat whatever I want!!!!  That's the beauty of 
Weight Watchers®.  A Power Bar is 3 or 4 points.  I figure it out with my Points 
Finder, a Weight Watchers® tool.


Dearest:   3 or 4 points? The ones with chocolate???? 


Mike Friedman:   lol


Dearest:   Is that for real?


Mike Friedman:   Points are determined knowing grams of dietary fiber, calories 
and grams of fat.  That's all you need to know.  And, yes, that's for real.


Dearest:   Amazing.


Dearest:   BG, go ahead.


BG2928:   I am seeking to know the resting pulse rate?



Mike Friedman:   Resting heart rate is determined first thing in the morning.  
Take your pulse shortly after waking and that is your resting heart rate.  
There is no specific number.  It is whatever it turns out to be for you, BG.


BG2928:   Thank you! 



Dearest:   Meladonna, go ahead.


MELADONNA:   Does separating fruits then eat carbs alone or together with 
protein later make a difference?


Mike Friedman:   Donna, there are certainly folks out there who contend that 
such things are true.  I've never seen any evidence that I find convincing that 
the combinations you eat makes a difference.  Again, though, if you believe it 
to be true and it works for you, who is going to complain?  Go for it!


MELADONNA:   Thank you.


Dearest:   Eja, go ahead please.


Eja25:   How do I figure out points if I don’t know the fiber?  There is a 
place that makes lowfat pizza, 3 grams of fat, 150 calories per slice, how 
do I figure out points without fiber info? 


Mike Friedman:   Eja, all you can do under the circumstances is make your 
best estimate.  If you estimate about 50 calories per point, you can come 
up with a reasonable estimate.  In your case, then, it would be 3 points 
per slice.  However, when I have to estimate, I tend to jack it up a point, 
so I would give it 4 points myself.


Eja25:   thanks:)


Dearest:   LVW, go ahead, please.


LVW2004:   Do you eat the Weight Watchers® dinners, desserts, etc?  A 
Chick-Fil-A  sandwich is only 6 points, Dearest. 


Dearest:   What's a Chick-Fil-A sandwich? LOL


Mike Friedman:   The Weight Watchers® foods are just fine.  I prefer to 
prepare fresh foods, however.  So I rarely eat the Weight Watchers® foods.  
Also, if I'm not mistaken, the desserts tend to have artificial sweeteners.  
Am I right about that?  I stay away from those.  Remember when eating Weight 
Watchers® dinners to add vegetables.


LVW2004:   Thanks:)


Dearest:   Mike, I remember years ago the Weight Watchers prepared foods 
were SO HIGH in sodium. Are they still?  


Mike Friedman:   Dearest, probably they are high in sodium.  Again, I tend 
to prefer fresh foods, so I haven't looked a Weight Watchers® nutrition label 
recently.  I guess I ought do that!


Dearest:   Thanks, Mike. Curly, go ahead and please keep your question brief. Thanks.


Curly571:   Is there a big difference from the old Weight Watchers® plan and 
the new one?


Mike Friedman:   That was a short question, Curly, but the answer is a long 
one!!!!!  I would say that the program is very different with some very 
important similarities.  It certainly is easier to do.  Members who have 
been on one of the old programs and are now doing 1.2.3. Success give us 
that feedback all the time.  I know I found that to be true for myself.  
Curly, I hate to say this, but the real way to find out how different it 
is would be to attend a meeting and see for yourself.


Dearest:   Thanks, Mike. Mylady, go ahead with your question.


Mylady99:   I don’t understand the fingertip measurements.  Can I use 
measuring cups and spoons?  I just joined last week and it seems so easy 
I’m afraid I’m doing something wrong.


Mike Friedman:   Of course you can, Mylady.  We never say that you can't 
weigh and measure.  It's just that you don't have to.  We still sell 
scales and measuring cups and spoons at Weight Watchers® centers.  Mylady, 
whether you're doing something wrong will only show itself in your results. 
Probably you are doing it just right!


Dearest:   Mike, you're so sweet :)  Emoli, go ahead.


Emoli:   Does Weight Watchers® recognize someone with a sluggish metbolism 
and adjust their points/calories etc? 


Mike Friedman:   Emoli, that's why we have a daily points range.  Each one 
of us adjusts our points as is required by our individual needs, wants, 
life style, eating habits, etc.


Dearest:   OSea, do you still have that question?


O SEAPEARL:   Point conflict...  it says tomatoes are 0 points.  Does that 
mean I can eat 8 tomatoes and count 0 points?  Another Weight Watchers 
recipe said tomatoes had one point?  In other words can I eat 4 or 5 
tomatoes and have 0 points? Big tomatoes. <G> 


Mike Friedman:   Pearl, I don't have my food list handy, so I don't have 
easy access to answering your question.  If tomatoes are considered vegetables, 
then they certainly are zero points and go for it!  If they are considered 
fruits, you get a different answer, however.


O SEAPEARL:   No one knew at my Weight Watchers® center. This is the conflict.


Mike Friedman:   Your leader should simply call her trainer and ask.  That's 
how we get answers to questions :-)


O SEAPEARL:   I will ask her again.  Thanks.


Dearest:   Michael, thanks so much for another fun and stimulating chat about 
weight-loss and fitness. Anyone with any questions for Michael can ask him
directly on the Power Surge Web site at: www.power-surge.com/asktheexperts/diet.shtml.

Everyone, please join me in thanking Michael Friedman for joining us tonight in 
Power Surge :)


Read Mike Friedman's first transcript
Read Mike Friedman's second transcript
Read Mike Friedman's fourth transcript
Read Mike Friedman's fifth transcript
Read Mike Friedman's sixth transcript


Disclaimer:  Every guest in Power Surge is a highly respected professional whose
opinions are his/her own. An appearance in Power Surge does not constitute an 
endorsement of a guest's views.

None of these transcripts may be reprinted or reproduced without 
the express permission of Power Surge™ and the respective guest.

Read other transcripts by returning to the Library.


Dearest
aka Alice Stamm
Power Surge
Founder, Facilitator, Host


Copyright©1994-2009 by Power Surge.  All Rights Reserved.