The latest post hoc ergo propter hoc fallacy

Radley Balko hits it on the nose as to why a study thinks there's some correlation between diet soda and heart problems, the same study admits it can't find the link, and the news nonetheless reports it as if there were a link: "It doesn't mean diet soda causes heart disease, that it leads to heart disease, or even that it leads to other habits that lead to heart disease. It means many people who will eventually develop heart disease probably hit the 7-11 for a bag of Doritos, some Ben & Jerry's, and....a Diet Coke."

He's right: unlike reporters who sensationalize a study's inconclusive conclusions, Radley sees that the diet soda isn't a cause. It's a symptom of unhealthy eating habits that already exist.

One thing I've learned during my weight loss soujourn is that it's fat people who tend to consume diet soda, not healthy people. Healthy people tend to be conscious enough that they prefer plain water, seltzer, lightly sweetened coffee or tea, or real fruit juice (whose calories they later burn off with exercise). Because they are healthy, they simply don't have a need to reduce their caloric intake via diet soda; when they need to reduce calories, they do it by proper eating. By contrast, fat people who drink diet soda often delude themselves that shaving off a few calories that way can balance out the rest of their bad habits. How often did the old Perry go to a fast food joint for a double cheeseburger, the largest size fries, and a diet soda? The old me constantly fooled himself into thinking I could sustain that unhealthy eating just by cutting out a few hundred calories via the drink.

Each day, I still drink several cans of aspartame-laden Fresca and use several packets of Splenda with my tea. I'm not worried, because it was never the artificial sweeteners that threatened me. My slow death sentence was inevitable heart trouble from all the body fat I had, which itself was purely the result of consuming an excess of calories. I've dropped 37 pounds in the last 20 weeks, and it's because I eat right 99% of the time, and I exercise regularly. I've resumed serious weightlifting for the first time in 10 years, and I go out running/walking a few times a week. I should do more cardio, but still, my heart has never been healthier in my entire life. Besides being able to run farther before tiring, a noticeable benefit is that my normal resting pulse has gone from 70-80 beats per minute to 60. In September I'll get my cholesterol checked. It was 170 two years ago, not bad, but I think it'll be even better. I've gone from eating huge portions of red meat 10 times a week to eating red meat just twice a month -- and one of those is a bison burger, so low fat and low cholesterol.

I'm beat, but I didn't quit

My thanks to JP Morgan Chase for hosting another annual Corporate Challenge. I was unaware when I wrote my previous entry that tonight's was the second of two races on consecutive days, with 15,000 entrants each night. The split was necessary to accomodate all those in NYC who wanted to participate: all the major financial, accounting and consulting firms, plus some smaller ones and even city departments. My firm's team participated tonight. Weather conditions were great, not too hot or humid, except when a torrential downpour started around 8.

The Corporate Challenge is roughly 5K. The NYC course this year was a certified 3.5-mile route around Central Park. It's my first 5K ever, and there's always next year. So far I've dropped 33 pounds total and want a bit more yet. Because you must make your way through a huge crowd, the first mile took me 20 minutes -- compare that to how I can walk the mile from Grand Central to work in 15 minutes flat, in leather-soled dress shoes. The second mile was much better, after I passed the pure walkers, but beyond that, things got tough as my left knee finally started to act up, as it typically does when I run. I injured it some months ago, with crowded conditions one morning on Metro-North that had me sitting twisted like a pretzel for 40 minutes, and another day when I got up just the wrong way and twisted my knee.

Before the race, I took a couple of Motrin preemptively, knowing my left knee would give me trouble. It helped that the ibuprofen was already in my blood when the pain began, but that didn't help completely. Halfway through the race, the sharp pains began running (nyuk nyuk) throughout my lower left leg. I even had a slight cramp for a couple of minutes, just after the 3-mile marker. But I refused to give up, no matter what time I posted. There's a point at which you grit your teeth and can ignore such pain, because you tell yourself you must endure and finish, or else. It didn't help later that I walked well over a mile back to the office so I could change into dry clothes, then almost raced down to Grand Central to catch the next train home.

I'm really beat and may need to spend a couple of days in bed, like last weekend when I was suffering from exhaustion.

Garfield's best diet effort ever

On a personal note, as of this morning, 14.5 weeks after I began, I'm down 31.5 pounds and four inches off my waist. I probably won't lose much more from my waist, since I have wide hips and big legs. This June 21st, come cheer me at Central Park. JP Morgan Chase hosts its Corporate Challenge 5K every June in several cities around the world, and the New York race starts at 7 p.m. this coming Thursday. Among the 15,000 participants in this year's New York race will be several dozen from my firm, including me.

The downside of losing weight is that I'm spending a lot of money on having clothes tapered in, then new clothes when a jacket or pants can't be saved. In an office environment, you don't want to wear a suit that fits like a tent.

"Body by Jenny": eight weeks later, 20 pounds lighter

My friend Jackie Passey wrote a controversial post a while back that "Being fat is a choice." It's true for most cases: there's the occasional person who has a medical condition, but most people who are overweight can do something about it, even if they do have genuinely slow metabolisms. I've been beefy all my life, and I put on some weight after finishing my degree a few years ago. At one point I was 25 pounds over my college weight, and 16 pounds over when my friend Jenny encouraged me to do something about it. My excuse was that it's difficult for me to cut back on calories, because I have such a big appetite, and the diet jitters after two weeks force me to return to my big eating habits. Well, my friend laid out a plan, somewhat like the second stage of the South Beach Diet, and it's worked wonders. Lord Boner will probably agree that people at the office have noticed how much better I look.

It's now been a full eight weeks, and I've dropped 20.5 pounds (digital scale accurate to 1/2 pound). There might be a pound or two variation depending on water retention, but let's go by what is tangible: I've lost three inches off my waist, and my jacket size has gone from a size 48 to a 46. At my ideal weight, I probably have another two or three inches on my waist, but probably no more from my chest since it's pretty big. There's still more to go, but I should look terrific by October, when a ladyfriend and I are planning to go on a tropical vacation.

So what am I doing? No tricks, no ephedra, no hoodia. I'm just eating right and exercising. I mostly eat the same thing every day, and just as much food by volume as I ate before, just better food. The very fact of eating better boosts the body's metabolism, because it's getting all the necessary nutrients to process food efficiently. Also, you can gradually reduce portions over weeks, even months, to where your stomach will shrink and be satiated with less food.

Breakfast: omelette made with two egg whites, one egg beater, and chopped broccoli, red pepper and tomatoes. Two slices of whole wheat toast with strawberry jam. Dannon "Lite and Fit" yogurt. One piece of fruit. This is not pick and choose. I'm eating all this almost every day for breakfast, and still losing weight. It's important to eat a good breakfast because your body fasted throughout the night, and you don't want to feel like you must binge at lunch and dinner.

On weekends, I typically have a tuna sandwich with a 1-pound bag of mixed vegetables. Breakfast doesn't have to be breakfast food. It just has to be a healthy, low-fat source of the carbs and proteins to start your day. I use only light mayo that is otherwise disgusting, but it's only 10 or 20 calories per tablespoon. Also, eat only whole wheat or whole grain bread. Pepperidge Farm makes a loaf that's just 45 calories per slice.

Lunch: grilled chicken salads. I get mine at a deli that offers unlimited toppings, so I have them load it up with cucumber, cherry tomatoes, broccoli, peas, avocado, shredded carrot, chickpeas (great protein source). Dressing is always balsamic vinaigrette.

On weekends, I like a tuna sandwich (again, light mayo, and whole wheat or whole grain bread), complemented with either a half-cup of brown rice (no more white rice!) or a bowl of vegetables. Preferably vegetables.

Afternoon snack: no more chocolates. Another cup of Dannon Lite and Fit, and a piece of fruit.

Dinner: a half-cup of brown rice or mixed vegetables, and a tuna or salmon steak. Sometimes I'll have a chicken breast, but regardless of the meat, fry it in a pan using just Pam spray. Dessert can be a 30-calorie fudgesicle or 60-calorie fruit pops.

Exercise: Cardio for 20 minutes at a time, three times a week. I'm mainly using my Gazelle Freestyle that had collected dust for a few years. I also bought a pair of Nike Air Turbulence running shoes for going around the neighborhood, and new weights (discs, dumbbells and a curling bar).

Before, I ate red meat 10 times a week, and full servings of vegetables perhaps just a few times a week. Now I rarely eat red meat and eat vegetables all the time. As you can see, I eat a lot of mixed vegetables. Green Giant's 1-pound, 5-serving bags are microwaveable (the vegetables steam in the bag in just 5 minutes), and each serving is just 50 calories. You'll be hard-pressed to find 250 more filling calories anywhere. Alternatively you can have fresh vegetables, even a medium sweet potato.

Some days I do feel deprived, because I no longer eat chocolate, ice cream or cheesecake. Oh yes, and I've also given up alcohol (possibly forever, we'll see). However, I can enjoy these things in moderation once I've reached my goal weight. For now I'm cutting out all unnecessary calories.