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Getting to the Getting to the Bottom of the Bottom of the

Truth Regarding Truth Regarding Weight Control Weight Control

The Healthy “WEIGH” to The Healthy “WEIGH” to

a Healthy Weighta Healthy WeightMichael Sylvester, BS, PTA


3 Topics of Tonight’s 3 Topics of Tonight’s LectureLecture

The Emotional Elements in regards to The Emotional Elements in regards to weight control.weight control.

The Skinny on Diet and Exercise.The Skinny on Diet and Exercise.

The Role Exercise Plays in a Weight The Role Exercise Plays in a Weight Management Program.Management Program.

BMIBMI BMI=Body Mass IndexBMI=Body Mass Index A Numerical Value That Takes into A Numerical Value That Takes into

Account Your Weight in kilograms and Account Your Weight in kilograms and divide it by your height in metersdivide it by your height in meters22..

25-29=Overweight.25-29=Overweight. 30 or above=Obese.30 or above=Obese. 40 or above=Morbidly Obese.40 or above=Morbidly Obese. Flaw: Doesn’t take into consideration Flaw: Doesn’t take into consideration

muscle mass.muscle mass.



The Emotional ElementThe Emotional Element

We need to build a bridge that We need to build a bridge that unites what we want (weight unites what we want (weight loss and improved health) with loss and improved health) with what we do, which for many of what we do, which for many of us contradicts our affirmations:us contradicts our affirmations:

We know we should exercise, We know we should exercise, BUT we don’t.BUT we don’t.

We keep eating even though we We keep eating even though we are not hungryare not hungry


The Emotional ElementThe Emotional Element

We know in our head what is good for us but down deep in our heart something holds us back.

Other Factors…Other Factors…

GeneticsGenetics If genetics loads If genetics loads

the gun, the gun, environment pulls environment pulls the trigger.the trigger.

Genetics can program Genetics can program what what cancan happen, but happen, but it’s up to you, with it’s up to you, with your choices which your choices which determines determines what what does happen.does happen.

MedicationsMedications Beta BlockersBeta Blockers SSRI’sSSRI’s TamoxifenTamoxifen



The Skinny on Diet: The Skinny on Diet: Who Do We Believe?Who Do We Believe?

On one handOn one hand The The food guide pyramid food guide pyramid tells us that the tells us that the majority of our majority of our calories should come calories should come from complex from complex carbohydrates and if carbohydrates and if we use fats sparingly we use fats sparingly we can lose weight we can lose weight and decrease our risk and decrease our risk of disease.of disease.

NOTE: At the time of the lecture, NOTE: At the time of the lecture, this Food Guide Pyramid was still this Food Guide Pyramid was still being used.being used.


…….many diet “Guru’s” tell us .many diet “Guru’s” tell us to severely restrict to severely restrict carbohydrates and tell us carbohydrates and tell us that fats are NOT that fats are NOT necessarily the culprit in necessarily the culprit in the development of obesity the development of obesity and ill health.and ill health.

WHO DO WE BELIEVE?

While on the other handWhile on the other hand


Who Do We Believe?Who Do We Believe?In Terms of Weight Loss…In Terms of Weight Loss…

The Jury is still out!The Jury is still out! The current research is inconclusive, but The current research is inconclusive, but

generally speaking, if calorie input <calorie generally speaking, if calorie input <calorie output, you will lose weight regardless of the output, you will lose weight regardless of the type of foods you consume (i.e., Low fat or type of foods you consume (i.e., Low fat or low carbohydrate).low carbohydrate).

It turns out that the low carbohydrate It turns out that the low carbohydrate (or low fat) diets are low in calories.(or low fat) diets are low in calories.

In defense of low-carbohydrate diets:In defense of low-carbohydrate diets: Low-carbohydrate diets may offer some advantages in Low-carbohydrate diets may offer some advantages in terms of curbing hunger!!!!!! terms of curbing hunger!!!!!! NOTE: For a list of the Weight Loss Studies I refer to, NOTE: For a list of the Weight Loss Studies I refer to, go to my website, and click on the link—Articles and go to my website, and click on the link—Articles and open up WEIGHT LOSS STUDIESopen up WEIGHT LOSS STUDIES..


Who Do We Believe?Who Do We Believe?In Terms of Health…In Terms of Health…

Re:Re: Low Carbohydrate Diets:Low Carbohydrate Diets:

ClaimClaim—Chronic consumption of carbohydrates Chronic consumption of carbohydrates can increase the production of can increase the production of insulininsulin to to pathological levels, which in turn, can pathological levels, which in turn, can cause a host of negative consequences—cause a host of negative consequences—high blood pressure, increased high blood pressure, increased cholesterol, cholesterol, type II diabetes, heart disease and type II diabetes, heart disease and obesity.obesity.



Re: Low Carbohydrate Diets:Re: Low Carbohydrate Diets:TruthTruth——

No studies support that excess insulin (from No studies support that excess insulin (from eating too many carbohydrates) makes you fat!!!eating too many carbohydrates) makes you fat!!!

Studies do show that chronic elevated insulin Studies do show that chronic elevated insulin levels (presumably from high carbohydrate/low levels (presumably from high carbohydrate/low fat diets) can increase the risk of high blood fat diets) can increase the risk of high blood pressure, high cholesterol, and cardiovascular pressure, high cholesterol, and cardiovascular disease.disease.


Putting It in PerspectivePutting It in Perspective

Re:Re: Low Carbohydrate Diets:Low Carbohydrate Diets:

Not all carbohydrates are bad!Not all carbohydrates are bad!Unprocessed carbohydrates keeps insulin levels from spiking which Unprocessed carbohydrates keeps insulin levels from spiking which can decrease health risks, particularly diabetes (type II).can decrease health risks, particularly diabetes (type II).

ChooseChoose fresh fruits & vegetables, whole grain breads & cereals. fresh fruits & vegetables, whole grain breads & cereals. These foods are high in fiber and contains less sugar.These foods are high in fiber and contains less sugar.

LimitLimit candy, fat-free sweets, white bread, white rice & processed candy, fat-free sweets, white bread, white rice & processed cereals. These foods contain lots of sugar and little or no fiber.cereals. These foods contain lots of sugar and little or no fiber.


Putting It in PerspectivePutting It in Perspective

Re: Low Carbohydrate Diets:Re: Low Carbohydrate Diets:

The more active and fit you are, the more sugar you The more active and fit you are, the more sugar you will store in the muscles and not in the fat cells.will store in the muscles and not in the fat cells.

Translation:Translation: You can eat foods that are You can eat foods that are considered “sinful” and be less likely to gainconsidered “sinful” and be less likely to gain weight because your muscles need theseweight because your muscles need these““sinful” calories for anticipated energysinful” calories for anticipated energy needs.needs.



RE:RE: Low fat diets:Low fat diets:ClaimClaim— —

Consumption of fats can lead to Consumption of fats can lead to weight gain and promote heart weight gain and promote heart disease. In light of this, the food disease. In light of this, the food guide pyramid tells us we should guide pyramid tells us we should use fats sparingly.use fats sparingly.



RE: Low fat diets:RE: Low fat diets: TruthTruth——

Saturated fats are definitely bad but many Saturated fats are definitely bad but many studies reveal that certain types of fats (the studies reveal that certain types of fats (the essential fatty acids) can actually:essential fatty acids) can actually:

Reduce triglyceridesReduce triglycerides Reduce inflammationReduce inflammation Reduce platelet aggregation (or “sticking Reduce platelet aggregation (or “sticking

together”/ clotting).together”/ clotting). Essential for optimal metabolismEssential for optimal metabolism



RE:RE: Low fat diets:Low fat diets: The essential fatty acids we need most are:

The Omega 3 fatty acids

Sources:Sources: Flaxseed oil Cold water fish (Wild Salmon, Albacore Tuna,

Trout)

Caution:Caution: Do not take these oils if you are on coumadin



RE:RE: Low Fat Diets:Low Fat Diets:

The “The “use fats sparinglyuse fats sparingly” ” guideline on the top of the guideline on the top of the pyramid has unwittingly pyramid has unwittingly contributed to the public’s contributed to the public’s phobia against fat.phobia against fat.

This fat phobia mentality has This fat phobia mentality has many individuals avoiding many individuals avoiding good fats (despite their good fats (despite their benefits) and resorting to NO benefits) and resorting to NO FAT or LOW FAT products FAT or LOW FAT products that are loaded with that are loaded with processed carbohydrates processed carbohydrates which the food guide pyramid which the food guide pyramid condones.condones.


Bottom Line of Diets:Bottom Line of Diets: Not ALL fats are bad. Try to Not ALL fats are bad. Try to

include fresh fish (like Wild include fresh fish (like Wild Salmon) in your diet 3-4 meals Salmon) in your diet 3-4 meals per week.per week.

Fat and carbohydrates are not Fat and carbohydrates are not necessarily the culprit in the necessarily the culprit in the development of obesity but development of obesity but rather the rather the over consumption of over consumption of caloriescalories, practice portion , practice portion control.control.

Limit candy, processed Limit candy, processed carbohydrates (white bread, carbohydrates (white bread, pasta & white rice) and instead pasta & white rice) and instead include more include more unprocessedunprocessed whole grains, fresh fruits & whole grains, fresh fruits & vegetables in your diet.vegetables in your diet.


Bottom Line on Food Guide Bottom Line on Food Guide Pyramid:Pyramid:

The current food guide pyramid is being The current food guide pyramid is being challenged by health authorities.challenged by health authorities.

A new pyramid has been designed that A new pyramid has been designed that distinguishes “good fats” from “bad fats”.distinguishes “good fats” from “bad fats”.

The new pyramid also distinguishes The new pyramid also distinguishes “ “good carbs” from “bad carbs” and good carbs” from “bad carbs” and

includes exercise as a main staple.includes exercise as a main staple.


THE OLD FOOD GUIDE PYRAMID(Developed by the U.S.D.A)

THE Proposed NEWFOOD GUIDE PYRAMID

(Developed by Walter Willet, M.D.)


The Skinny on Exercise…The Skinny on Exercise…

Most people that join a Health Club with the Most people that join a Health Club with the intention to lose weight rarely do. intention to lose weight rarely do.

Why?Why?2 Reasons2 Reasons1) Most people don’t exercise enough.1) Most people don’t exercise enough.2) NO DIETARY INTERVENTION2) NO DIETARY INTERVENTION

Sensible dietary restriction (like Weight Watchers) Sensible dietary restriction (like Weight Watchers) has the greatest influence on weight loss.has the greatest influence on weight loss.


The Skinny on Exercise…The Skinny on Exercise…

You need to burn approximately You need to burn approximately

2000 calories/wk (or 200 2000 calories/wk (or 200 min/week) min/week)

to induce a significant weight loss.to induce a significant weight loss.

Most overweight individuals are Most overweight individuals are lucky if they can burn 500 lucky if they can burn 500 calories/wk.calories/wk.

Most individuals ignore the Most individuals ignore the overload principle.overload principle.


Bottom Line on ExerciseBottom Line on Exercise

As we age our metabolism experiences a As we age our metabolism experiences a 5% reduction every decade which is 5% reduction every decade which is usually the result of a decrease in muscle, usually the result of a decrease in muscle, which is a consequence of inactivity, not which is a consequence of inactivity, not necessarily from aging. necessarily from aging.

Engage in progressive resistance exercise Engage in progressive resistance exercise 3X/week and an aerobic exercise (walking 3X/week and an aerobic exercise (walking or running) on most days of the week.or running) on most days of the week.

Bottom lineBottom line: The role of exercise is to : The role of exercise is to boost your metabolism so you can boost your metabolism so you can maintain lost weight!!!maintain lost weight!!!


Bottom Line on Exercise & Bottom Line on Exercise & DietDiet

Remember the energy equation—if you Remember the energy equation—if you burn more calories than you consume, you burn more calories than you consume, you will lose weight.will lose weight.

This can be accomplished by controlling This can be accomplished by controlling portion sizes, (remember carbohydrates portion sizes, (remember carbohydrates and fats matter, but calories count) and and fats matter, but calories count) and burn more calories by exercising most burn more calories by exercising most days of the week.days of the week.


How to enroll in the Adult How to enroll in the Adult Weight Management Weight Management

Program:Program: Anyone Interested in participating in a Anyone Interested in participating in a

weight management program please weight management program please contact Michael Sylvester at (508) 271-contact Michael Sylvester at (508) 271-2019.2019.

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