Hello and welcome back to Sister Circle Live. If you are one of those people who is vowing to lose weight in 2019, get ready to take notes. Our next guest has all the skinny on the diet, do's and don't squeeze welcome our good friend Dr. Frida Frischer. Welcome, welcome. Welcome, welcome. Welcome, welcome. Dr. Frida, child, we're so excited about you, child. I just love when you come down to the circle and I'll say your shop is attached. Yes. Now, in 2015 I did my capstone on the African American, on obesity in the African American community. Why on earth are we still dealing with such an epidemic? And I know that was, you know, just four years ago, but, and we've been dealing with since then, but what is the formula, you know, why haven't we been able to get a hold of this epidemic? It's amazing. We're still trying to, you know, obesity in the United States is higher than anywhere else in the world. And blacks have a higher percentage of obesity than any other ethnic groups. Yes. It's really a huge problem that we're trying to figure out. And now it's affecting our children. 30% of our children are obese. Yes. And it has a lot to do with our lifestyle and cultural attitudes, but we're still trying to get a hold of that. Do you think it's a soul diet too? Do you think that plays a part? It plays a part, puts what is actually attractive in the black culture. I have a lot of patients who will come into the office and be attractive in obese and they'll say, I don't want to lose weight because my man doesn't want me to lose my hips. So there's some cultural things that promote obesity in the black community. So let's talk a little bit about the difference between a being a bit overweight and obese because there is a difference. There is a difference. Yes. What is the difference? So the difference is defined by the BMI, the body, mind, and neck. If your BMI is greater than or equal to 25, but less than 30, you are overweight. Okay. And if your BMI is greater than or equal to 30, you are obese. Yeah. And a lot of instances that's inaccurate because it could be muscle that is taking a consideration as well. I'm glad that you said that. The more muscular you are, the higher the BMI will overestimate whether or not you're obese. Right. And some of those BMI's are not based on people that look like us. It's true. Because some people are, you know, when I tell people how much I weigh, like, no, but I'm muscular. Yes. Yes. I'm a muscular person. You're a muscular person. Or you have dense bones like many black people do. Then your BMI will overestimate your percentage of fat. So you do have to be careful. Okay. Well, see, I've been thin most of my life and I'm new to the overweight game. You know, this is, this is true. And so, and with that, you know, I'm one of those people who's like, okay, getting out of here, I'm going to make these resolutions. But like me, a lot of people, they just kind of fall off the wagon. So why is it so easy for people like me to get discouraged? It's easy to get discouraged because diets are confusing. People don't know if they should do low carb, no carb, high fat, no fat, three meals a day, ten meals a day, paleo, paleo, keelo. They don't know. It's confusing. So the very word diets can be psychologically. Just to spell it out. D-I-E-D-I-E. Wait a minute. Yeah. And that is really, everybody in the world has a diet. It's just really what you eat. That's all you mean. But it shouldn't mean to plead in yourself, though. But if you think of it as a diet, right? It's like a diet of sad. Right now. You know, piece of your spirit is out. I have to tell you, Katie. Yeah. People don't know. What are some of the common mistakes that people make when dieting and what are some of the do's and don'ts of dieting? Very good question. One of my do's and don'ts of dieting is don't lie to yourself. Don't lie about what you're eating. Have so many patients who will come to the office and say, I don't know why I'm gaining all this weight. I don't eat a lot. You should do. You like her. You should do. You like her. You like her. If you like her. You're gaining true fat weight. Then you are more likely than not eating excess calories, excess sugars, excess processed foods. And so don't lie to yourself. A lot of times you lie to yourself unintentionally, but you underestimate what you eat. So what you should do is hold yourself accountable. Keep a food diary. Pay attention to the calories you take in. And download the calorie counting app. Yeah. So having a glass of wine doesn't mean just refilling the same glass. Try it. No. No, no. No. Honestly, with your hand. That's the food number one. Right. That's the extra four. The calories you just put in your mouth. Good. Good to chew the lack of education, Dr. Frieda. They might write a full log and they think that what they write is good. Absolutely. You know, they don't know that. Absolutely. That Trina's one glass is really 10 glasses because she's full. And she's full. And she's full. And she's full. That's why it's so important to consult your physician. Right. To be properly educated. Okay, so a lot of people when they lose weight, this is happened to me a lot of times. You lose weight and then all of a sudden you look around three months late and it's like, it's all back. Oh, my God. It's more sometimes. Yeah. It's like it got good to you that she was real cute. You know what this is? It's like, yeah. I can have this pizza. Yeah. Yeah. A lot of people try to do too much too fast. Don't do too much too fast. It may have taken them five years to gain the weight, but they want to lose it in five minutes. Right. If you want to run to the grocery store by all of the perfect foods that they should eat, but hundreds and hundreds of dollars, well, they know they're not going to eat them. They're not bad enough. And then they want to restrict everything in one day. No carbs, no fats, no meats, no dairy. They want to stop them short. They set themselves up for failure. So they make it not a lifestyle. Not a lifestyle. Are you saying Dr. Frida to gradually pull things away from your old diet? Exactly. And then substitute them with something new and more healthier. Yeah. Yeah. Gradually. Trilistic. Trilistic. And gradual. Okay. Dr. Frida, it's just not fair. It takes such a short amount of time to gain the weight. It should be fair. But then you have to, you know, okay, realistically, how many pounds should you lose safely a month or a week? And what do those goals look like? It's going to vary from person to person. But once you're in that steady state weight loss, it should be about one to two pounds per week, okay? Oh, okay. One average. Yes. That's good. That's realistic. And then I'll take eight pounds in a month. It's attainable. Yes. Absolutely. Look at Trina, you can do it. But it just sounds like such a short amount of pounds. Because like so many pounds a week. Seven pounds in a month is like 21 pounds. Right. And then when we lose weight, you can see it. Yeah, that's true. You got this, but we need help. I mean, I'm here for because men, they can stop drinking soda and lose 10 pounds. It's true. And we stop all kinds of foods in this like one pound in three months. But it's the long term game, the long term lifestyle change. Yes. Well, we are going to make sure that Trina is going to get this done with Dr. Frida's health and her sisters at the circle. Thank you so much, Dr. Frida. Thank you. Thank you. For more information on these tips and more, you can go to her YouTube channel, Dr. Frida.