The following
program presents principles
00:00:01.98\00:00:02.95
designed to promote
good health and is not
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intended to take the place of
00:00:04.93\00:00:06.23
personalized professional care.
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The opinions and
ideas expressed are those
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of the speaker.
Viewers are encouraged to draw
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their own conclusions
about the information presented.
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Hi, I'm Sheryl
McWilliams and welcome to
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'Wonderfully Made.'
How many of you like me
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have lost a few pounds
only to find them again
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and find that
they bring friends.
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We would like to
welcome Dr. Timothy Howe to the
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show today and we're
gonna be talking about the topic
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of weight control.
Thank you Sheryl, it's good
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to be here. Weight
control was something
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I never used to worry
about, but I'm with you,
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it's creeping on, you
have to watch it every minute.
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I, not a day goes literally
that I don't think about
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my weight, it's something
that I've struggled with my
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entire life. So, this
is a topic that's very near
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and dear to my
heart. As we get started,
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I would like to
understand what are some of the
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complications with
having too much weight?
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Well, as I tell my
patients sometimes,
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you have to be careful
if you run two ton on a one
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ton truck, you're
gonna break the springs down,
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you're gonna have problems.
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It's gonna be harder on
the engine to pull it up
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the hill and same is
true with our bodies, you
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know, if you're
overweight you're going to wear
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your hips out
faster, you're going to wear
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your knees out faster;
you're going to have more
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arthritis. About 50
percent more problems
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with the hips, if
you're considerably overweight
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just the wear and tear
of the weight on the joints,
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it's hard on the
heart, it raises the blood
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pressure, lots of
problems, cancer risk goes up,
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obesity being too much of a good
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thing can really be a risk.
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Interesting many of
us myself included have
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tried many diets and
there is just something
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about that word that
makes me feel uncomfortable.
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How do we go about
losing weight and actually
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keeping it off for a lifetime?
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Well, I'll tell
you I don't like diet,
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I say diets are the
rhythm method of girth
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control and they
don't work any better than
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that of the rhythm
method, and furthermore
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when you as one of my
friends told me he said my
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wife has lost over two
tons since we have been
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married. The same 10
pounds over and over and over
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again you know that's
one of the worst things
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that you can do is
lose the weight and gain it,
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and lose the weight and gain it.
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If weight is a
problem whatever you take off,
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keep off that's the
very, very important and that's
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why dieting,
where I'm gonna be good,
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I'm gonna be good
for until, you know,
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whenever it is, I've
got a wedding coming up,
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oh summer is coming,
I've got to fit into my
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you know whatever they wear,
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so our look doesn't
work because when it comes
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back you know and
there we have at the rhythm
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method of girth
control. We need not a diet,
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but a change in the way we live.
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What kind of changes
and how we live would
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end up in lifetime
of weight management
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or maintaining a proper weight?
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Well, let me tell you a
story to begin with this
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is an powerful story, it's
just to illustrate a point.
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There was a gentleman,
he was an older gentleman
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and he decided he
needed a new car and so he
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went down to dealership
and he looked at all the
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cars and he found
just the one he want it.
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And he said to the
salesman, now it's very
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important to me to
know how much gas you put
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in this cars tank?
And the salesman said
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well right here on the
sticker you can read it,
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it holds 12
gallons of gas. Oh he said,
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that's very good, he
said I like to make sure my
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car has a full tank of gas.
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I like to know that for sure.
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And so he bought the
car and he took it home,
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he polished in, he
kept it there in the garage
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most of the time he
didn't have far to drive,
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but every week he
want to make sure that car
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get fit and so he
drive his car down to the gas
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station he pull up,
and he say to the attendant
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I would like 12 gallons of gas.
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So, the attendant
would come and he put the
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nozzle into the tank and
he pull the lever and way
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they go and the
first time he went down,
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no matter he driven
a quite a bit because
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it was a new car and
it took 10 gallons of gas
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and he went and he
talked to that gentleman
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and he said I'm
sorry your car only took
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10 gallons of gas.
No it takes 12 gallons;
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I'm telling you
that's what they told me when
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I bought it, now I
want 12 gallons in my car.
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The attendant
scratched his head for a minute
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and he said, I know
what I'll do so he went and
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got a gas can and he
put 2 gallons in the gas
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can lifted up the
trunk, put it in the trunk,
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shut the lid. The guy
said thank you I have my12
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gallons and he drove
off, next week same thing,
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next week same
thing, but almost every time
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he couldn't get a full 12
gallons in there sometimes
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it was only 10,
sometimes it was 5 and guess
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what that car
look like after while,
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it was kind a
sagging down of the springs,
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you know because it
had gas cans flopping
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all around it. Do you
ever seen anybody like that?
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Yes myself, it's once a time.
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See that's the
problem with weight.
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When we eat more,
put more in the tank then
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we burn and the key
to weight management
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is balancing that
burn and filling problem.
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Is that simple
there is no magic,
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there is no magic unfortunately,
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I wish I had
some pill, you know,
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if you just had a pill
that you could take and it
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solve all of your
problems but that didn't gonna
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happen we still need
to have self-control.
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And that's what
it boils down to,
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there is a lot of
tricks and things that
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we can talk about,
but the most important
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thing is balanced
calorie intake with calorie
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expenditure. You
know, a car is an internal
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combustion engine
that's what it is,
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we are too, and its
very important just like
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for that man with a car
to fill the tank but don't
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overfill it right, don't
overfill it, don't put gas
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in your trunk
back there, you know,
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you want to put gas in
the tank but don't add it
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on and carry it for tomorrow and
00:07:05.66\00:07:07.47
the next day and the next.
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Well sometimes in
my personal experience
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it seems that when I
start to reduce the amount
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of calories that I
consume I lose weight at first
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but then I
suddenly stop losing weight.
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You start plateauing, yes.
You know it's an interesting
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thing if you weigh 500
pounds and I've patients
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who weigh 500 pounds
and they are not that tall
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either I mean if you
were 10 feet tall maybe
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500 wouldn't be far off
but they weigh 500 pounds.
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I think of one gentlemen,
he came into my office
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and he said I need to
lose weight I really do,
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I need to lose weight and
I said well I can help you,
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no problem. And I
described the diet to him
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and I said I want you on
about he said I wanna lose
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it fast, I said okay we
will help you lose it fast.
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I said we will give you
1200 calories a day and I
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described it. He said doc
I've starved on that diet.
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Starve at 500 pounds
might take you a few years
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before you starve.
You have to balance
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things there, but you
know you got to keep in mind
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of this rhythm thing;
you don't want to lose a lot,
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gain it, lose it, gain
it. You will be in trouble
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if you do that.
Absolutely, what will this
00:08:23.83\00:08:26.81
breakfast play when you
are trying to lose weight?
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Well, breakfast is
the most important meal
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of the day; your body
is ready for those calories
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first thing in the
morning. And if you wanna lose
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weight and you
wanna keep it off,
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eat your breakfast
that's the most important meal.
00:08:41.47\00:08:45.14
I look at it this way
you want to eat breakfast
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like a king, lunch like
a prince, and supper like
00:08:48.30\00:08:52.83
a pauper if you
wanna keep your weight off.
00:08:52.86\00:08:55.45
And that's not how
most of us were raised,
00:08:55.48\00:08:57.49
most of us were
raised if you are gonna skip
00:08:57.52\00:08:59.68
a meal you skip that
breakfast meal, that's
00:08:59.71\00:09:02.57
right. And then you have
your larger meal or supper.
00:09:02.60\00:09:04.15
In fact if you talk
to people who have been
00:09:04.18\00:09:06.72
around a while 80s,
they will tell you that when
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they were growing
up they ate breakfast,
00:09:10.08\00:09:12.11
dinner and supper. Now
we eat breakfast and lunch
00:09:12.14\00:09:18.23
and dinner. Our big
meals in the evening,
00:09:18.26\00:09:22.09
well if you eat your
calories late in a day what
00:09:22.12\00:09:25.91
you gonna do with them?
You're gonna store them,
00:09:25.94\00:09:29.15
there they are
gonna go right here around
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your middle. Whereas
if you eat them early
00:09:30.19\00:09:33.02
in the morning, you'll
tend to burn them throughout
00:09:33.05\00:09:36.16
the day and you'll
actually eat less than if you
00:09:36.19\00:09:39.11
eat your majority of
your calories in the evening,
00:09:39.14\00:09:41.51
so that's number one
with weight loss eat those
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calories early in the
day. Get your breakfast like
00:09:44.40\00:09:49.29
a king or like a
queen. And lunch or dinner,
00:09:49.32\00:09:54.12
if you will, you want
to have that like a prince
00:09:54.15\00:09:58.75
or princess and supper like
a pauper or if you're really
00:09:58.78\00:10:03.93
having trouble with
your weight skip that
00:10:03.96\00:10:07.66
evening meal. You don't need it,
00:10:07.69\00:10:10.25
not as long as
you're overweight.
00:10:10.28\00:10:12.30
And just have two
meals a day it works better
00:10:13.01\00:10:14.96
and it doesn't
hurt you to be hungry.
00:10:14.99\00:10:18.59
You know, I think
that's one of the first things
00:10:19.27\00:10:20.87
to keep in mind, hunger
as long as you are overweight
00:10:20.90\00:10:25.12
is a sign of health.
If a patient comes into my
00:10:25.15\00:10:29.40
office and he says doc
I'm not hungry and I worry.
00:10:29.43\00:10:32.61
They are in
trouble; they are in trouble.
00:10:34.43\00:10:36.43
Cancer causes loss of hunger.
00:10:36.46\00:10:38.47
So, when you're hungry
you can say that's good sign.
00:10:39.10\00:10:43.00
I'm healthy; hunger is
a sign of health provided
00:10:43.64\00:10:46.93
you are not
underweight, of course.
00:10:46.96\00:10:48.68
There are many people the
world over that are hungry
00:10:50.00\00:10:52.75
and that's the sign of
malnutrition but very few
00:10:52.78\00:10:57.84
in this country. Now I
often think Sheryl that if
00:10:57.87\00:11:01.13
we just took the
calories away that we are eating
00:11:01.76\00:11:05.20
that we shouldn't from
this country and gave them
00:11:05.23\00:11:07.95
to people that should
have them there probably
00:11:07.98\00:11:10.16
wouldn't be any
hunger in the world at all.
00:11:10.19\00:11:12.56
Do you know that 60% of
the people in United States
00:11:12.59\00:11:16.14
today are overweight,
60% and that is increased in
00:11:16.17\00:11:21.49
the last 20 years; obesity
is just climbing like this,
00:11:21.52\00:11:24.69
it's just taking off
like a jet taking off,
00:11:24.72\00:11:27.46
just like that. And
we say well it's genetic,
00:11:28.28\00:11:30.70
genetics haven't
changed in 30 years,
00:11:30.73\00:11:32.88
it's just
climbing obesity rates are.
00:11:34.00\00:11:36.25
We're eating way too
much you know the Bible says
00:11:36.28\00:11:38.92
'do unto others as you
would have them do unto
00:11:38.95\00:11:41.81
on you.' You often
think about that when
00:11:41.84\00:11:43.62
I'm talking with the
overweight people or when
00:11:43.65\00:11:46.25
I'm dealing with
myself. You know do unto others
00:11:46.28\00:11:50.28
there they are
starving and I'm eating too much
00:11:50.31\00:11:52.72
and people say, well
you can't send the food
00:11:52.75\00:11:55.11
over there, but you
could send the money
00:11:55.14\00:11:57.88
you are spending on
that food, food isn't free.
00:11:57.91\00:12:00.01
And if we just
thought about that when
00:12:00.85\00:12:03.55
we are eating and
denied our self, you know,
00:12:03.58\00:12:07.01
if we fast that evening
meal and took the savings
00:12:07.04\00:12:11.10
and send it for
disaster and famine relief.
00:12:11.13\00:12:14.18
What an impact our
country could make today
00:12:15.24\00:12:17.85
on world wide hunger and we help
00:12:18.67\00:12:23.28
ourselves too. And
that's the blessing of that.
00:12:23.31\00:12:26.18
So, when you talk
about nutrition and eating
00:12:27.50\00:12:29.93
as it relates to weight
control are there certain
00:12:29.96\00:12:31.80
foods that we
should eat or not eat
00:12:31.83\00:12:33.98
when we are
trying to lose weight?
00:12:34.01\00:12:36.05
No there are many
diets that people talk about,
00:12:36.90\00:12:40.05
they talk about counting
calories and this and that.
00:12:40.08\00:12:43.17
I don't think I have met
many people that can count
00:12:43.87\00:12:47.40
calories for a
long time successfully.
00:12:47.43\00:12:51.00
It's much better to
switch the food you eat
00:12:52.17\00:12:55.21
and to go to foods that
are less calorically dense,
00:12:56.15\00:12:59.27
if that have higher
fiber that are more natural
00:13:01.33\00:13:04.67
and then eat until
you're full. But, not snack,
00:13:05.43\00:13:09.35
not eat a big
evening meal preferably if
00:13:09.38\00:13:12.96
you are
overweight no evening meal.
00:13:12.99\00:13:14.53
And you will find
that your weight will go,
00:13:15.44\00:13:17.03
where it needs to. One
thing that we find is if
00:13:17.06\00:13:19.68
people are dieting
but they are eating high
00:13:19.71\00:13:22.49
fat foods that food
goes in through the lips
00:13:22.52\00:13:27.80
to the hips just like
that. Whereas if we can switch
00:13:27.83\00:13:32.42
them to 'whole food
whole' you know the best
00:13:32.45\00:13:35.78
food for someone
that's overweight to eat
00:13:35.81\00:13:39.00
is to go down the
road to the farmer's field
00:13:39.03\00:13:41.62
and pick it out of
the field and then eat it
00:13:41.65\00:13:44.47
or it doesn't have to
be raw they can cook it
00:13:44.50\00:13:47.20
that's fine. But,
if you have fresh fruit
00:13:47.23\00:13:50.37
and you have fresh
vegetables you are going
00:13:50.40\00:13:53.79
to lose weight as I
often say if you want to stay
00:13:53.82\00:13:58.95
out of a box don't eat
out of a box and it really
00:13:58.98\00:14:03.51
does help when
you are losing weight.
00:14:03.54\00:14:05.30
If you get your food
in the produce section
00:14:06.04\00:14:08.45
primarily and only a
small amount in the other
00:14:08.48\00:14:12.73
sections your weight
is just gonna drift down
00:14:12.76\00:14:15.54
to where it needs
to be provided you are
00:14:15.57\00:14:18.65
eating regularly
that will take care of it.
00:14:18.68\00:14:21.70
The concept of eating
from the produce section,
00:14:22.72\00:14:24.85
when I implemented
that into my own life
00:14:24.88\00:14:27.63
I found that I was
little nervous about my grocery
00:14:27.66\00:14:30.81
bill because the
price of a pineapple or
00:14:30.84\00:14:33.99
fresh fruits and fresh
vegetables they are fairly
00:14:34.02\00:14:36.50
expensive but as
I began to do that
00:14:36.53\00:14:38.81
I realized my grocery
bill was actually going
00:14:38.84\00:14:41.81
down a little bit
because I was not buying
00:14:41.84\00:14:44.57
as many boxes
and bags and packages
00:14:44.60\00:14:47.80
as I had been before
and my weight did eventually
00:14:47.83\00:14:51.54
go down but it took time and
00:14:51.57\00:14:52.99
that was most frustrating.
00:14:53.02\00:14:54.19
Do you know the
important thing I think
00:14:55.38\00:14:56.73
with weight control is
this don't get in a hurry,
00:14:56.76\00:15:00.12
don't get in a hurry
and the most important
00:15:00.15\00:15:03.44
way that you will ever
lose is the first five pounds.
00:15:03.47\00:15:07.70
If you lose five
pounds, just five,
00:15:08.31\00:15:10.65
that's all five
pounds and keep it off,
00:15:10.68\00:15:13.16
keep it off just that
five, you will lower your
00:15:14.39\00:15:18.02
risk of obesity associated
cancers by 50 percent.
00:15:18.05\00:15:22.46
The reason for that as
you shifted the balance
00:15:23.98\00:15:26.22
completely if you lose
five pounds to keep that
00:15:26.25\00:15:30.14
five pounds off,
you've either got to continue
00:15:30.17\00:15:32.65
to exercise more or eat less,
00:15:32.68\00:15:35.53
if you don't
you're gonna regain it.
00:15:36.42\00:15:37.69
So, just that five
pound weight loss will drop
00:15:38.50\00:15:42.54
your risk of
obesity associated cancers
00:15:42.57\00:15:45.16
by 50 percent, it's
amazing, just small changes
00:15:45.19\00:15:48.47
make a big
difference. Now it may take more
00:15:48.50\00:15:51.77
weight loss to
work on those joints,
00:15:51.80\00:15:53.82
it will probably take
more weight loss to work
00:15:54.50\00:15:57.01
on your blood pressure
although the first five
00:15:57.04\00:15:59.03
to ten pounds really
does drop the blood pressure.
00:15:59.06\00:16:01.94
It may take more
weight to reverse diabetes
00:16:02.73\00:16:05.97
because right
following that obesity take off
00:16:06.00\00:16:10.61
or were we just having
huge epidemic of obesity
00:16:10.64\00:16:14.16
right behind it, just
nip and tuck right behind
00:16:14.19\00:16:16.46
it is diabetes. And it
may take a little more weight
00:16:16.49\00:16:20.11
loss than five pounds
but you know I found people
00:16:20.14\00:16:23.75
come in that first five
to ten pounds if they are
00:16:23.78\00:16:27.11
type II diabetic will
often turn off their diabetes,
00:16:27.14\00:16:31.05
now they avoid medicine,
they keep working on it,
00:16:31.08\00:16:34.79
they are golden and
that's why we want, we want
00:16:35.66\00:16:37.50
to reverse that
illness all of them and it's,
00:16:37.53\00:16:41.23
it's really that
first five pounds that makes
00:16:41.26\00:16:43.57
the difference, but if
you gain it back oh my,
00:16:43.60\00:16:49.29
it brings all its
friends with it and then you
00:16:49.32\00:16:53.28
just zoom right up. I
often tell people don't have
00:16:53.31\00:16:57.52
a goal weight
have a ceiling weight.
00:16:57.55\00:17:00.69
You drop to a certain
point and then say I'm never
00:17:00.72\00:17:04.40
gonna go over this way ever.
00:17:04.43\00:17:07.53
And that's really
helpful because it's that regain
00:17:07.74\00:17:10.53
and that rebound that really
00:17:10.56\00:17:12.45
hurts you on the long haul.
00:17:12.48\00:17:13.76
So, we don't have to
lose tremendous amounts
00:17:14.89\00:17:17.37
of weight we need to
focus on losing some weight
00:17:17.40\00:17:20.79
and actually keeping
that off for a lifetime.
00:17:20.82\00:17:23.03
Absolutely, that's
the most important thing.
00:17:23.68\00:17:26.21
Lose a bit of weight
and keep it off that makes
00:17:26.24\00:17:30.35
the difference
because to keep it off
00:17:30.38\00:17:32.09
you have to
change your lifestyle.
00:17:32.12\00:17:34.66
And, and it truly
is a lifestyle change,
00:17:35.69\00:17:37.76
certainly it has
been in my own life.
00:17:37.79\00:17:39.64
What role does
physical activity play
00:17:39.67\00:17:42.94
with regards to weight control?
00:17:42.97\00:17:44.66
Well you remember
my story about the man
00:17:44.69\00:17:47.05
and his new car, if
he would have just driven
00:17:47.08\00:17:49.57
that car around the
block a few more times
00:17:49.60\00:17:51.84
then he could have filled
his tank or at least filled
00:17:51.87\00:17:54.13
that little more nearly
full and the same is true
00:17:54.16\00:17:57.21
with us, if we exercise
regularly we can eat more
00:17:57.24\00:18:01.76
and I am telling
you I like to eat.
00:18:02.66\00:18:04.54
It's one of my
favorite things to do but I have
00:18:04.57\00:18:07.22
found the weeks that I
don't get exercise if I
00:18:07.25\00:18:10.28
eat until I am full I
am starting to carry weight
00:18:11.74\00:18:15.35
around with me
that I don't want to,
00:18:15.38\00:18:17.32
and you know it's
that weight around the
00:18:17.35\00:18:19.95
middle and that's
where we tend to put it
00:18:19.98\00:18:21.38
on that really
gets us in trouble.
00:18:21.41\00:18:23.26
It's the weight
around the middle,
00:18:23.29\00:18:25.60
it's what gives us diabetes,
00:18:26.74\00:18:27.82
the weight around the
middle it's what gives us
00:18:28.48\00:18:30.04
blood pressure
problems, the weight around the
00:18:30.07\00:18:32.11
middle is what
gives us heart disease and
00:18:32.14\00:18:35.60
cancer risk. You
know, it's that what I call
00:18:35.63\00:18:40.88
is bureau disease,
you've ever heard of bureau
00:18:40.91\00:18:43.92
disease? That's where
your chest drops into your
00:18:43.95\00:18:46.38
drawers. Well, I
tell you that's the worst
00:18:46.41\00:18:49.95
kind of obesity to
have is bureau disease.
00:18:49.98\00:18:52.64
And it seems that
many of us that's the kind
00:18:53.43\00:18:55.64
of weight we are
carrying around is
00:18:55.67\00:18:56.77
right around them.
That's where it settles on me,
00:18:56.80\00:18:59.22
I have to watch it
or else I'll have that
00:18:59.25\00:19:02.30
bureau disease.
So, when we are trying
00:19:02.33\00:19:05.31
to lose weight we
need to pay attention
00:19:05.34\00:19:07.16
to our food and you
talked about whole foods
00:19:07.19\00:19:09.71
whole and eating
from the farmers from the
00:19:09.74\00:19:12.45
farmers market or
from the produce section
00:19:12.48\00:19:14.92
of the grocery store,
that's great but I tend
00:19:14.95\00:19:18.33
to put lots of toppings
on my farmer's market food.
00:19:18.36\00:19:22.60
Well now you have
to be careful with
00:19:23.70\00:19:25.79
those toppings.
You can choose toppings
00:19:25.82\00:19:27.90
that are good for
you. In fact you can put
00:19:27.93\00:19:30.58
some nuts on there
and sprinkle a few nuts
00:19:30.61\00:19:33.33
on your veggie
that tastes good. Those
00:19:33.36\00:19:35.37
nuts are very high in
fat, but it's a good fat.
00:19:35.97\00:19:39.33
They are also high in fiber,
they are high in vitamins,
00:19:40.24\00:19:43.19
minerals, they are
very good for toppings.
00:19:43.22\00:19:46.15
The ones you want to
watch are those cheeses
00:19:46.97\00:19:49.93
and the other types
of fatty foods that will
00:19:49.96\00:19:55.20
cause problems, they
will add on the pounds.
00:19:55.23\00:19:58.93
You better off just
eat simple food simply
00:19:58.96\00:20:03.09
prepared. Now I tell you
at first it may not taste
00:20:03.12\00:20:07.88
too good, you may
have to re-educate your
00:20:07.91\00:20:11.17
taste but you
know that's possible.
00:20:11.20\00:20:12.74
Before I went to medical school,
00:20:12.77\00:20:14.47
my mother was a
dietician and she said to me
00:20:14.50\00:20:17.47
you know you are
going to medical school and
00:20:17.50\00:20:19.50
you ought to try a low
salt diet. I said sure,
00:20:19.53\00:20:22.02
I'll try a low salt
diet. She put me on a
00:20:22.05\00:20:24.61
low salt diet and I
want to tell you my food
00:20:24.64\00:20:27.37
tasted like cardboard I
thought I was gonna die,
00:20:27.40\00:20:30.63
she said stay with
it, stay with it and I did
00:20:30.66\00:20:33.07
and you know it wasn't
very long until the food
00:20:34.14\00:20:36.45
tasted fine. Oh, it
took me two to three weeks
00:20:36.48\00:20:40.22
but then you know I
went out to one of these
00:20:40.88\00:20:42.59
church potlucks
and I tasted the food
00:20:42.62\00:20:45.66
and it was terrible
salty, it's what you're used to,
00:20:45.69\00:20:49.73
and over two to three weeks,
00:20:50.55\00:20:52.85
it only took
Daniel two weeks you know,
00:20:52.88\00:20:55.13
but over two to three
weeks you can re-educate your
00:20:55.73\00:20:58.03
taste, so that
Broccoli actually has a flavor
00:20:58.06\00:21:00.75
of its own and in spite
of the fact it doesn't have
00:21:00.78\00:21:02.93
the Hollandaise Sauce
poured over or the cheese
00:21:02.96\00:21:05.33
sauce or whatever.
It can happen and that's
00:21:05.36\00:21:08.97
what you need if you
are going to lose weight
00:21:09.00\00:21:11.16
is go to that produce
section and stay right
00:21:11.19\00:21:15.06
there buying those
fruits and buying those
00:21:15.09\00:21:17.38
vegetables buying those
grains whole grains stay
00:21:17.41\00:21:20.83
away from the refined
grains because they don't
00:21:20.86\00:21:23.07
fill you up as well,
they push your blood sugar up,
00:21:23.10\00:21:26.19
they push your
weight up and push your cart
00:21:26.22\00:21:29.82
around the store a few
extra times for the energy,
00:21:29.85\00:21:32.36
grow a garden, you know
gardening is a wonderful
00:21:32.98\00:21:35.76
exercise it's one of
the best. If you grow
00:21:35.79\00:21:39.07
a garden you're out there
and that food taste better
00:21:39.10\00:21:43.23
if you grow it yourself,
make sure you does. And
00:21:43.26\00:21:45.87
it will help you
control your weight as well.
00:21:46.66\00:21:48.62
Grow a garden, can some
of that fruit or freeze it,
00:21:49.50\00:21:52.25
that's very good
for you and it help
00:21:53.07\00:21:54.88
with your weight, absolutely.
00:21:54.91\00:21:56.51
One of the things that
helped me in my process
00:21:57.41\00:21:59.81
of trying to lose
weight is I transitioned away
00:21:59.84\00:22:02.72
from drinking juice and
milk and began drinking water.
00:22:02.75\00:22:06.35
Is that something
that others should do?
00:22:07.18\00:22:09.10
You know the worst
thing that you can do
00:22:10.11\00:22:11.76
for your body
regardless to your weight the
00:22:12.99\00:22:15.28
worst thing that you
can do is have juice or
00:22:15.31\00:22:18.37
soda or milk or
calories between meals.
00:22:18.40\00:22:21.78
It's calories you
don't need almost always
00:22:23.47\00:22:26.32
and I am telling you
it will increase your rate
00:22:26.97\00:22:29.10
for all those
diseases that are associated
00:22:29.13\00:22:31.45
with obesity, it's
hard on your pancreas
00:22:31.48\00:22:34.59
to have foods between
meals. You know it's just
00:22:34.62\00:22:38.12
not a good idea.
There is a same amount of
00:22:38.15\00:22:40.81
calories in a glass of
juice as there is in a can
00:22:40.84\00:22:44.37
of soda and people
say well it's natural.
00:22:44.40\00:22:46.76
Well just because
something is natural doesn't
00:22:47.70\00:22:49.74
mean it's good for you, okay.
00:22:49.77\00:22:51.73
Tobacco is natural,
it's a natural herb but
00:22:52.93\00:22:56.46
I'm not gonna tell
you to have it and juice
00:22:56.49\00:22:58.67
I would say if you are
going to have juice have it
00:22:59.31\00:23:01.61
with your meal and
have a small amount
00:23:01.64\00:23:04.97
four ounces don't
have it between meals it's
00:23:05.00\00:23:09.42
calorically rich,
calories go into your system
00:23:09.45\00:23:13.02
faster, it's
harder on your system.
00:23:13.05\00:23:16.59
Here is another very
important thing and this
00:23:16.62\00:23:18.82
is the juices
that are sweetened.
00:23:18.85\00:23:22.21
You read the labels on
those sweetened juices.
00:23:23.07\00:23:25.82
There are almost always
sweetened with corn syrup.
00:23:26.54\00:23:28.95
Corn syrup or high
fructose corn syrup
00:23:29.82\00:23:32.34
is interesting
because the high fructose
00:23:32.37\00:23:35.39
doesn't turn off your
appetite, and if you look
00:23:35.42\00:23:40.23
at the intake of
sugars in this country today.
00:23:40.26\00:23:43.14
Our intake of
sugars are much higher in
00:23:43.17\00:23:45.61
fact it's a little
lower than it was in the 1950,
00:23:45.64\00:23:48.48
but our intake of
sweeteners is much,
00:23:48.83\00:23:51.38
much higher and it's
all high fructose corn syrup
00:23:51.41\00:23:55.24
which doesn't
satisfy the appetite but sure
00:23:55.99\00:23:58.35
we will pack on the
pounds, you want to be
00:23:58.38\00:24:01.18
careful
particularly of those things
00:24:01.21\00:24:03.24
if you are
trying to lose weight.
00:24:03.27\00:24:04.55
I noticed when I was
trying to lose weight
00:24:04.58\00:24:08.38
that in my
physical activity program
00:24:08.41\00:24:10.99
I walked that's
what I did mostly but
00:24:11.91\00:24:13.54
I seem to lose
weight faster once I added
00:24:13.57\00:24:16.78
to that some weight
lifting, why is that?
00:24:16.81\00:24:19.29
You know it's
interesting if you build muscle,
00:24:20.08\00:24:22.62
muscle burns more
fat then fat does,
00:24:23.25\00:24:26.25
quite a bit more.
It burns about 10 times
00:24:27.18\00:24:30.54
as much just a muscle
cell sitting still burns
00:24:30.57\00:24:33.59
more calories than a
fat cells stood in still.
00:24:33.62\00:24:36.67
So what you want to do
is build muscle because
00:24:37.24\00:24:39.72
if you build muscle
you can lose weight while
00:24:39.75\00:24:42.18
you are sleep I like
that, it raises your basal
00:24:42.21\00:24:45.99
metabolic rate to have
more muscle on your frame.
00:24:46.02\00:24:49.21
So lifting weights is
good, walking faster is good,
00:24:49.83\00:24:53.23
anything that you can
do to build your muscle
00:24:53.26\00:24:55.92
mass helps you lose
weight, if you just diet
00:24:56.53\00:25:00.09
and don't exercise it
is highly unlikely that you
00:25:00.84\00:25:04.39
will be able to
stay in that weight loss.
00:25:04.42\00:25:06.43
You know they did an
interesting experiment,
00:25:07.02\00:25:08.76
they had people take these diets
00:25:08.79\00:25:11.64
where you just drink
your calories and they follow
00:25:11.67\00:25:16.38
them for two years,
they could ask them one
00:25:16.41\00:25:18.55
question at the end of
two years after the program
00:25:18.58\00:25:22.62
and determine with
a 100 percent accuracy
00:25:22.65\00:25:25.23
who had regained their weight.
00:25:26.13\00:25:27.25
You know what
that one question was?
00:25:27.28\00:25:28.66
How many hours do you watch TV?
00:25:28.69\00:25:30.52
The reason for that
is when you are watching
00:25:32.16\00:25:34.56
TV you burn less calories
then when you are sleeping.
00:25:34.59\00:25:37.63
Wow. Because
they shift the images
00:25:38.46\00:25:41.86
so fast that it puts
the brain to sleep and
00:25:41.89\00:25:46.10
your brain burns
a lot of calories.
00:25:46.13\00:25:48.07
You know, there is
another thing that's very
00:25:49.45\00:25:51.24
important and that is
all hunger is not physical.
00:25:51.27\00:25:56.90
Now I want to
tell you I know this,
00:25:58.00\00:25:59.52
when I go home
from work after a hard
00:26:00.76\00:26:02.84
day and I am
feeling you know you've had
00:26:02.87\00:26:06.88
those kind of days.
Often, I'll go into the house
00:26:06.91\00:26:10.46
and the first thing I
do is I go and I open the
00:26:11.23\00:26:15.10
refrigerator and
my wife will see me
00:26:16.13\00:26:18.55
there in front of
the refrigerator you know
00:26:18.58\00:26:20.56
what the first
question she ask is have you had
00:26:20.59\00:26:23.41
a hard day? She
knows that my hunger
00:26:23.44\00:26:26.25
is not physical,
it's something else.
00:26:27.79\00:26:31.10
So many of us are
over eating because we
00:26:32.22\00:26:35.80
have a hunger that
needs to be fed but
00:26:35.83\00:26:40.65
it's not a physical
hunger, it's a spiritual or an
00:26:40.68\00:26:44.82
emotional hunger, and
if you feed an emotional
00:26:44.85\00:26:48.85
or a spiritual hunger
with food you'll never be full.
00:26:49.55\00:26:54.47
You know Saint
Augustine said, our hearts
00:26:55.70\00:26:57.96
were made for thee
o God and they find no
00:26:57.99\00:27:00.98
rest until they
find their rest in thee.
00:27:01.01\00:27:04.08
So very, very
important so many of us like me,
00:27:05.55\00:27:09.39
our hungry but not for
food, we're hungry for Jesus,
00:27:10.86\00:27:16.18
and only in Him can we
find our hungers fulfilled
00:27:17.29\00:27:20.15
and lose the weight,
we need to be healthy.
00:27:20.18\00:27:25.00
So, aside from
physical activity and nutrition
00:27:26.74\00:27:30.27
and water and all of
these other things making
00:27:30.30\00:27:33.52
sure that we are in
tune with our emotional
00:27:33.55\00:27:36.68
and our spiritual
health will be helpful
00:27:36.71\00:27:40.69
for long-term weight control?
00:27:41.32\00:27:42.60
Absolutely, that's so
very, very important and many
00:27:42.63\00:27:46.24
of my obese
patients, I don't talk to them
00:27:46.27\00:27:49.59
about their food; I
talk to them about their
00:27:49.62\00:27:53.52
need for their Lord and Savior.
00:27:53.55\00:27:56.20
Thank you for
joining us today on
00:27:57.98\00:27:59.76
'Wonderfully Made'
this topic is certainly
00:27:59.79\00:28:01.96
interesting to me
and I appreciate you
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sharing it with us
Dr. Howe thank you.
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