The Culprit & The Cure: Chapter 13: A Healthy Lifestyle Side Effect

The Culprit & The Cure
Chapter 13: A Healthy Lifestyle Side Effect
Brought to you by
The Wellness Councils of America
Chapter 13
Weight Loss: A Healthy Lifestyle Side Effect
©2006 Wellness Council of America
I’ve been on a constant diet

for the last two decades.
I’ve lost a total of 789
pounds. By all accounts, I
should be hanging from a
charm bracelet.
Erma Bombeck (1927–1996)
©2006 Wellness Council of America 1

Lifestyle Programs
¾ Each of these studies used nutrition
and exercise programs to lower health
risks such as blood pressure,
cholesterol, or diabetes.
– Diabetes Prevention Program
– Dean Ornish Heart Disease Reversing
Program
– Coronary Health Improvement Program
– Dietary Approaches to Stop Hypertension
(DASH) diet
¾ They all reduced risks, but all

the participants also lost weight.
(Weight loss is a healthy

lifestyle side effect)
Our Culture Of Consumption

¾ Excessive weight is a problem of
the Westernized world.
¾ Lifestyle trials designed to lower
health risks all produced weight
loss.
¾ We live is a world that encourages
over consumption and discourages
physical activity.

¾Kelly Brownell of Yale Center for

Eating and Weight Disorders labels
our unhealthy culture a
“toxic environment”

¾ On a percentage basis, dietary fat
consumption has decreased from
45-32% since 1970.
¾ But, on a calorie basis, we eat
MORE fat.
¾ Cheese consumption increased
from 11 to 28 lbs/person/year.

¾ 27% of meals are eaten outside
the home.
¾ Food portion sizes have increased.
¾ Soda consumption increased from
34.7 to 44.4 gallons/person/year
since 1987.
¾ Aggressive marketing
¾ Vending machines
¾ Channel one

The Number of Larger-Size Portions

Introduced by Fast Food Chains and
Restaurants
70
60
50
40
30
20
10
0
1970-74 1975-79 1980-84 1985-89 1990-94 1995-1999
¾ Can genetics explain the increase

in body weight?
¾ The increase in obesity in the United

States has occurred in just two or three
decades, with very little change in the
genetic makeup of the U.S. population.
¾ Such a dramatic increase cannot be
due to genetics because the genetic
pool of the entire population cannot
change in 20 years.

On a Diet, Off a Diet

¾ All diets have two things in
common:
– A reduction in the number of calories
that are eaten and
– A lot of media hype
¾ When you go off the diet, the
weight returns.
The solid line shows the typical results of

weight-loss program participants in pounds.
The dotted line would be ideal—lose weight
and keep it off for years.
5
0
-5 Begin End of program 1 year 2 years 3 years 4 years
-10
-15
-20
-25
-30
-35
On a Diet, Off a Diet

¾ When it all boils down, weight loss
is nothing more than balancing
energy from food with energy
expended by the body.
¾ Weight Change =
calories in – calories out

Most Common
Weight Loss Methods
Take weight loss pills
Join weight loss prog
Eat food supplements
Skip meals
Exercise more
Eat less fat
Eat fewer calories
0 10 20 30 40 50 60 70
Effects of Diet, Exercise,

and Exercise/Diet Combined
5
-5
-10
-15
-20
-25
-30
Diet Only Exercise Only Both
Body Fat Lean Tissue Total Weight
Weight Loss Masters

A group of people who lost an
average of 66 pounds and kept it off
for at least 5 years.

Tips For Long-Term Success:

¾ Eat fewer calories.
– This can be accomplished by reducing the amount
of food you eat and eating foods that are more likely
to promote good health. Most of the masters
switched to low-fat foods and ate less sugar and
sweets and more fruits and vegetables.
¾ Exercise every day.
– Most exercised for an hour a day. If you really want
to keep the weight off, you will have to make
exercise part of your everyday life.
¾ Weigh yourself every week.
– Set a weight limit and don’t exceed that limit.
Tips For Long-Term Success:

¾ Cultivate social support.
– Friends, family, and even pets can provide
emotional support and encouragement to start and
stick with an active, healthy lifestyle.
¾ Commit to doing it.
– Make a decision to change your lifestyle. If you have
a good reason to change (a trigger), use it to focus
your efforts and solidify your determination.
¾ Find your approach.
– Everybody has a slightly different approach. Even
though there were some common characteristics
among many of the weight-control masters, others
did it their own way. One size does not fit all when it
comes to successful weight loss.
¾ How much should you weigh?

Height 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 >290
4'5" 30 33 35 38 40 43 45 48 50 53 55 58 60 63 65 68 70 73
4'6" 29 31 34 36 39 41 43 46 48 51 53 55 58 60 63 65 68 70
4'7" 28 30 33 35 37 40 42 44 46 49 51 53 56 58 60 63 65 67
4'8" 27 29 31 34 36 38 40 43 45 47 49 52 54 56 58 61 63 65
4'9" 26 28 30 32 35 37 39 41 43 45 48 50 52 54 56 58 61 63
4'10" 25 27 29 31 33 36 38 40 42 44 46 48 50 52 54 56 59 61
4'11" 24 26 28 30 32 34 36 38 40 42 44 46 48 50 53 55 57 59
5'0" 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 53 55 57
5'1" 23 25 26 28 30 32 34 36 38 40 42 43 45 47 49 51 53 55
5'2" 22 24 26 27 29 31 33 35 37 38 40 42 44 46 48 49 51 53
5'3" 21 23 25 27 28 30 32 34 35 37 39 41 43 44 46 48 50 51
5'4" 21 22 24 26 27 29 31 33 34 36 38 39 41 43 45 46 48 50
5'5" 20 22 23 25 27 28 30 32 33 35 37 38 40 42 43 45 47 48
5'6" 19 21 23 24 26 27 29 31 32 34 36 37 39 40 42 44 45 47
5'7" 19 20 22 23 25 27 28 30 31 33 34 36 38 39 41 42 44 45
5'8" 18 20 21 23 24 26 27 29 30 32 33 35 36 38 40 41 43 44
5'9" 18 19 21 22 24 25 27 28 30 31 32 34 35 37 38 40 41 43
5'10" 17 19 20 22 23 24 26 27 29 30 32 33 34 36 37 39 40 42
5'11" 17 18 20 21 22 24 25 26 28 29 31 32 33 35 36 38 39 40
6'0" 16 18 19 20 22 23 24 26 27 28 30 31 33 34 35 37 38 39
6'1" 16 17 18 20 21 22 24 25 26 28 29 30 32 33 34 36 37 38
6'2" 15 17 18 19 21 22 23 24 26 27 28 30 31 32 33 35 36 37
6'3" 15 16 17 19 20 21 22 24 25 26 27 29 30 31 32 34 35 36
6'4" 15 16 17 18 19 21 22 23 24 26 27 28 29 30 32 33 34 35
6'5" 14 15 17 18 19 20 21 23 24 25 26 27 28 30 31 32 33 34
6'6" 14 15 16 17 18 20 21 22 23 24 25 27 28 29 30 31 32 34
6'7" 14 15 16 17 18 19 20 21 23 24 25 26 27 28 29 30 32 33
6'8" 13 14 15 16 18 19 20 21 22 23 24 25 26 27 29 30 31 32
6'9" 13 14 15 16 17 18 19 20 21 23 24 25 26 27 28 29 30 31
©2006 Wellness
6'10" 13 Council
14 of America
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Body Mass Index (BMI)

What is your body mass index? ________
Body Mass Index Categories

<19 Underweight
19–24 Ideal weight, low-risk
25–29 Overweight, moderate-risk
≥ 30 Obese, high-risk
The Life Long

Weight Loss Solution
¾ Eat fewer calories-eat on the defensive
¾ Exercise every day
¾ Weigh yourself often
¾ Cultivate social support
¾ Commit to doing it, get a trigger
¾ Slow and steady wins the race
¾ Healthy emotional state before healthy
body weight
¾ Don’t buy bigger clothes

Weight Loss Benefits
of Exercise
¾ Maintain lean body mass, maintain
and increase metabolism.
¾ Lose body fat.
¾ Lose total weight.
¾ Reduce other health risks.
More Weight Loss Tips

¾ Slow and Steady Wins the Race

¾ Reduce total calories from food
by 500–1,000 calories to lose 1–2
pounds per week.
¾ Reduce dietary fat intake to less
than 30% of your total energy
intake.


¾ Healthy Emotional State before
Healthy Body Weight
¾ Weigh Yourself Often
¾ Don’t Buy Bigger Clothes
¾ Know Your Hunger Triggers
(times or events that make you
want to eat)
Eat on the Defensive

¾ Do nothing else while eating; just enjoy your
food. If you habitually watch TV while you eat,
you might be tempted to eat each time you
turn on the TV.
¾ Stop eating when you are full. When you eat
out, you don’t have to try to get your money’s
worth just because you are eating out. Take
some home in a doggy bag.
¾ Don’t eat everything on your plate (even
though your mother told you to). The last thing
most of us need is to load a plate with food
and eat everything on it.
Eat on the Defensive

¾ When eating out, chose smaller portions or
share your meal with someone. A couple of
appetizers are just about as much food as an
entrée.
¾ Don’t bring problem foods home. Out of sight,
out of mind.
¾ You don’t have to have dessert at every meal.
If you do need a dessert, have a small serving
or some fruit.
¾ When you are done eating dinner, remove the
serving dishes from the table so you aren’t
tempted to keep eating.

Set a Weight Loss Goal

¾ Use the BMI table or actual
measures of your body fat to set
a reasonable, attainable goal.
Something you can attain in just
a few months.
¾ Plan on no more than 2-3 pounds
per week.

¾ This book gives
you the skills, ideas,
and practical
know-how to adopt
healthy lifestyles
and maintain them
for life.
¾ www.welcoa.org
Points to Remember
¾ Weight loss and healthy weight maintenance
are side effects of a healthy lifestyle. Adopt a
healthy lifestyle and you will be more likely to
have a healthy weight.
¾ American culture and aggressive food
marketing make attaining a healthy weight
hard to do. You must control the size of your
food portions and the amount of food you eat.
Don’t leave this job to the food industry.
¾ Good nutrition and physical activity behaviors
are the keys to healthy weight. Stop the
healthy behaviors and your
weight will return to prior levels.

More Points to Remember

¾ Learn wisdom from the wise; live like
the weight control masters.
¾ Low-carbohydrate diets, as well as
other kinds of diets, can help you
reduce the number of calories you eat,
but don’t go on a diet just to later go off
a diet. Change your lifestyle.
¾ Recognize the triggers that make you
want to eat and plan ways to deal with
those triggers.

The Culprit & The Cure: Chapter 13: A Healthy Lifestyle Side Effect

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The Culprit & The Cure: Chapter 13: A Healthy Lifestyle Side Effect

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The Culprit & The Cure

Chapter 13: A Healthy Lifestyle Side Effect

I’ve been on a constant diet

©2006 Wellness Council of America

©2006 Wellness Council of America

©2006 Wellness Council of America 1

©2006 Wellness Council of America

¾ They all reduced risks, but all

(Weight loss is a healthy

©2006 Wellness Council of America

Our Culture Of Consumption

©2006 Wellness Council of America 2

¾Kelly Brownell of Yale Center for

©2006 Wellness Council of America

Our Culture Of Consumption

©2006 Wellness Council of America

Our Culture Of Consumption

©2006 Wellness Council of America 3

The Number of Larger-Size Portions

©2006 Wellness Council of America

¾ Can genetics explain the increase

©2006 Wellness Council of America

¾ The increase in obesity in the United

©2006 Wellness Council of America

©2006 Wellness Council of America 4

On a Diet, Off a Diet

©2006 Wellness Council of America

The solid line shows the typical results of

©2006 Wellness Council of America

On a Diet, Off a Diet

©2006 Wellness Council of America

©2006 Wellness Council of America 5

Join weight loss prog

Eat food supplements

Eat less fat

Eat fewer calories

©2006 Wellness Council of America

Effects of Diet, Exercise,

Body Fat Lean Tissue Total Weight

©2006 Wellness Council of America

Weight Loss Masters

©2006 Wellness Council of America

©2006 Wellness Council of America 6

Tips For Long-Term Success:

©2006 Wellness Council of America

Tips For Long-Term Success:

©2006 Wellness Council of America

¾ How much should you weigh?

©2006 Wellness Council of America

©2006 Wellness Council of America 7

Body Mass Index (BMI)

Body Mass Index Categories

©2006 Wellness Council of America

The Life Long

©2006 Wellness Council of America

©2006 Wellness Council of America 8

©2006 Wellness Council of America

More Weight Loss Tips

©2006 Wellness Council of America

More Weight Loss Tips

©2006 Wellness Council of America

©2006 Wellness Council of America 9

More Weight Loss Tips