Dr. Rangan Chatterjee

Well, because the mantra of the government and the food industry is calories in, calories out is the secret to weight loss. And it has nothing to do with nutritional quality. And so it doesn't matter whether you have a soda or broccoli, as long as they're the same calories, it's the same amount of energy.

Well, because the mantra of the government and the food industry is calories in, calories out is the secret to weight loss. And it has nothing to do with nutritional quality. And so it doesn't matter whether you have a soda or broccoli, as long as they're the same calories, it's the same amount of energy.

And if you can exert more exercise to expend that energy, as long as you're in calorie balance, you'll stay the same weight. If you're exercising more than the calories you're taking in, you'll lose weight. But scientifically, that's just not true because all calories are not the same. And some calories like... Sugar and starch actually cause you to spike insulin, which makes you store fat.

And if you can exert more exercise to expend that energy, as long as you're in calorie balance, you'll stay the same weight. If you're exercising more than the calories you're taking in, you'll lose weight. But scientifically, that's just not true because all calories are not the same. And some calories like... Sugar and starch actually cause you to spike insulin, which makes you store fat.

And if you can exert more exercise to expend that energy, as long as you're in calorie balance, you'll stay the same weight. If you're exercising more than the calories you're taking in, you'll lose weight. But scientifically, that's just not true because all calories are not the same. And some calories like... Sugar and starch actually cause you to spike insulin, which makes you store fat.

So I've written about 16 books on this. But it's really extraordinary. And one of the things I read in your book that I really liked, and I use all the time, which is people internalize this message of it's your fault. It's your fault you don't exercise. It's your fault that you're overweight. Shame on you. But you said, I'm here to say it isn't your fault.

So I've written about 16 books on this. But it's really extraordinary. And one of the things I read in your book that I really liked, and I use all the time, which is people internalize this message of it's your fault. It's your fault you don't exercise. It's your fault that you're overweight. Shame on you. But you said, I'm here to say it isn't your fault.

So I've written about 16 books on this. But it's really extraordinary. And one of the things I read in your book that I really liked, and I use all the time, which is people internalize this message of it's your fault. It's your fault you don't exercise. It's your fault that you're overweight. Shame on you. But you said, I'm here to say it isn't your fault.

And changing your behavior isn't as hard as you think. And I think that's really an essential message because people are stuck in this idea of self-loathing, self-hate, and discouragement because they're not having the willpower, the motivation, and they beat themselves up about it. How do you address that with people?

And changing your behavior isn't as hard as you think. And I think that's really an essential message because people are stuck in this idea of self-loathing, self-hate, and discouragement because they're not having the willpower, the motivation, and they beat themselves up about it. How do you address that with people?

And changing your behavior isn't as hard as you think. And I think that's really an essential message because people are stuck in this idea of self-loathing, self-hate, and discouragement because they're not having the willpower, the motivation, and they beat themselves up about it. How do you address that with people?

I think that's so important to say that because I see this all the time as a doctor. People beat themselves up. They trash talk. They have self-loathing. They get discouraged. And I just love this part of your book, 100 Ways to Celebrate and Feel Shine.

I think that's so important to say that because I see this all the time as a doctor. People beat themselves up. They trash talk. They have self-loathing. They get discouraged. And I just love this part of your book, 100 Ways to Celebrate and Feel Shine.

I think that's so important to say that because I see this all the time as a doctor. People beat themselves up. They trash talk. They have self-loathing. They get discouraged. And I just love this part of your book, 100 Ways to Celebrate and Feel Shine.

And you have like 100 ways to celebrate yourself and to celebrate the little successes and the tiny habits and builds and builds on a positive feedback loop. And I think that's a really key part of behavior change is these positive feedback. So it's like, oh, by the time I could do 10 pushups and I wasn't in pain for a week in my chest muscles, I was like, oh, this is fun.

And you have like 100 ways to celebrate yourself and to celebrate the little successes and the tiny habits and builds and builds on a positive feedback loop. And I think that's a really key part of behavior change is these positive feedback. So it's like, oh, by the time I could do 10 pushups and I wasn't in pain for a week in my chest muscles, I was like, oh, this is fun.

And you have like 100 ways to celebrate yourself and to celebrate the little successes and the tiny habits and builds and builds on a positive feedback loop. And I think that's a really key part of behavior change is these positive feedback. So it's like, oh, by the time I could do 10 pushups and I wasn't in pain for a week in my chest muscles, I was like, oh, this is fun.

And then I want to do more. And it's like, I felt good and I want to do more. So I think there's these little tiny strategies you have throughout the book that really help people to break free from some of these really... discouraging and debilitating beliefs about themselves that limit themselves in their lives, that limit themselves from actually doing the things they want to do.

And then I want to do more. And it's like, I felt good and I want to do more. So I think there's these little tiny strategies you have throughout the book that really help people to break free from some of these really... discouraging and debilitating beliefs about themselves that limit themselves in their lives, that limit themselves from actually doing the things they want to do.

And then I want to do more. And it's like, I felt good and I want to do more. So I think there's these little tiny strategies you have throughout the book that really help people to break free from some of these really... discouraging and debilitating beliefs about themselves that limit themselves in their lives, that limit themselves from actually doing the things they want to do.