Participants:
Series Code: LIF
Program Code: LIF000002A
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00:28 Welcome to "Lose Weight Naturally."
00:30 I'm Doctor David DeRose, 00:32 a board-certified specialist in internal and 00:35 preventive medicine. 00:36 I'm the president of Compass Health 00:38 Consulting. Most importantly, 00:40 I'm your host 00:41 of this edition of LifeStart Seminars. 00:46 It's a topic that's 00:49 really captured the attention of 00:51 much of the Western world, 00:53 especially in the United States. 00:54 What we have seen is a growing girth 00:58 of Americans. 01:00 Depending on what criteria you use, 01:03 the vast majority of us are 01:06 either overweight or, frankly, obese. 01:09 There is good news. 01:11 There are simple things we could do, 01:14 natural strategies, 01:16 that can help us lose weight. 01:18 Years ago, I had the privilege of being the medical director 01:22 of a large hospital-based weight loss program. 01:25 I left that experience convinced 01:29 there were a number of simple 01:31 keys to weight control 01:33 that can make a vast difference. 01:35 Many of you 01:36 who may be tuning in to this presentation 01:39 have never had lasting success when it comes 01:43 to weight reduction. 01:45 I'm going to give you some keys that will 01:48 hopefully make a difference 01:50 for the rest of your life 01:51 in trimming down 01:53 and keeping those pounds off. 01:55 Let's launch into our presentation. 01:57 I'm going to give you, as we begin, 02:00 seven keys to weight loss. 02:03 We'll go from there and look, 02:05 from a little bit different perspective, 02:07 at an overlapping construct. 02:10 What we'll be doing is looking at two 02:13 different ways of conceptualizing 02:15 natural approaches to weight loss. 02:18 You'll see that they'll come together 02:20 (hopefully) 02:21 in a seamless fashion. We'll leave you encouraged 02:25 that once and for all, 02:26 you can make a run at this 02:28 and be successful. 02:29 First of all, let me tell you the 02:31 single most important principle 02:33 (at least in my mind) as we begin. 02:45 Many of you, 02:47 if you've struggled with weight over the years, 02:49 have jumped from one 02:51 weight-loss diet to another. 02:53 It's something that, just 02:55 the way you approach it, 02:57 just the way it's presented to our culture, 03:00 is something no one thinks will be permanent. 03:04 They say, "Do this 03:06 diet, lose 'X' number of pounds in so many days." 03:09 It may even happen. 03:11 The problem is, if you don't change your habits, 03:14 you're likely to end up 03:18 with the same behaviors that 03:21 were problems in the first place. 03:24 By the way, this is 03:25 a point worth emphasizing. 03:28 For those challenged on this front, 03:32 I'm not pointing a finger, saying you've got 03:34 bad habits. I'm going to be honest. 03:37 A lot of people are carrying 03:39 a lot excess weight, who have a more 03:42 health-conscious lifestyle 03:45 then many people who are thin. 03:48 There are genetic factors that 03:51 predispose to obesity and being overweight. 03:53 There are also early-life 03:56 history factors that predispose to obesity. 04:01 By that, we're looking early in your childhood. 04:06 You want me to be honest with you? 04:09 Before you were in your mother's womb, 04:14 you were influenced metabolically, 04:17 programmed to either be more or less likely 04:23 to be overweight when you got older. 04:26 The same is true of diabetes, high blood pressure, 04:30 and many other conditions. 04:31 What happens in the womb 04:33 is of profound importance. 04:35 The reason I'm telling you this 04:36 is many times people think, 04:38 when we speak of weight control, the 04:41 power of lifestyle change, and the power 04:44 of healthy habits, 04:47 they think I'm pointing a finger at them. 04:50 That's as far as we can go 04:56 in this presentation. 04:59 As I'm trying to help you see, 05:02 for many individuals, it's not 05:05 their fault they have weight issues. 05:09 They were predisposed to these problems. 05:12 Even if there are lifestyle factors perpetuating 05:16 the overweight or obese state, 05:19 it is not a reason for judgmentalism. 05:23 The point is focusing on habits, not 05:26 diets. I'm trying to give you a corollary. 05:29 Don't look at weight as a value judgment. 05:34 Being bigger than someone else 05:36 doesn't make you any less valuable. 05:38 It does not mean 05:40 that you are less conscientious about health 05:42 than that person who is thin. 05:44 Sometimes, the worst part is when the 05:46 person who's thin is your own spouse, 05:48 your own significant other, 05:49 or your own brother or sister. 05:54 Even if you were born in the same family, 05:59 you are genetically different. 06:01 Different factors were operating in the womb. 06:05 You say, "Wait a minute, Doctor DeRose. 06:07 I am an identical twin. 06:09 We were in the same womb, 06:12 at the same time. 06:13 We have the same genetics. 06:14 I'm overweight, and my twin is thin." 06:17 Yes, there are other early-life history 06:21 factors that are important besides 06:22 what happened in the womb. 06:24 Things that happened in early childhood 06:28 actually can predispose you to being heavier 06:32 or thinner. Focus on habits, 06:36 not diets. You may be predisposed 06:39 to being overweight. 06:40 You may be predisposed to 06:41 challenges with weight. 06:43 You can still overcome it 06:44 by starting to identify 06:47 habits, what's going to be different. 06:50 I speak with my 06:52 patients and give lectures on this topic. 06:54 I tell people it's better to make one change, 06:59 stick with it for the rest of your life, 07:01 than a 100 lifestyle changes 07:04 with no intention of following long-term. 07:07 Do you understand my point? 07:08 We've got to change the equation. 07:11 Whether you're predisposed 07:13 to obesity or not, you're here 07:16 in this situation, carrying the excess weight. 07:18 You've gotta do something differently, 07:21 if the weight's going to come off and stay off. 07:24 Point number two: 07:30 You might say, "Wait a minute. 07:32 you're talking about a weight loss program. 07:35 'Lose Weight Naturally' is what you've called this 07:37 presentation. Now, your second point 07:40 is 'don't make weight lost my focus.'" 07:42 I said, "Don't make weight loss your 07:45 sole focus." You understand the difference? 07:49 Where am going with this? Let me tell you a 07:52 real-life story that played out many times 07:54 before my eyes, when I was 07:56 heading up that medically supervised 07:58 program in a big hospital system. 08:00 People came in, and I'd do an initial evaluation. 08:04 Let's say I was talking with a woman. 08:07 Hypothetically, she's 5-foot-4, 300 pounds. 08:13 One thing I'd ask is, "At the end of this 08:16 program, what is your goal? 08:17 What do you want to weigh?" 08:19 She might say," I want to weigh 120 pounds." 08:22 Let's say she's 30 years old. You get the picture? 08:24 Three hundred pounds, 30-year-old woman, 08:27 5-foot-4. 08:29 I'd ask, "Why do you want to weigh 120 pounds?" 08:31 She'd say, " I looked at the tables, 08:33 and that's what I'm supposed to weigh. 08:35 My next door neighbor is 5-foot-4, 08:37 my sister is 5-foot-4. Both weigh 120 pounds. 08:40 I want to weigh 120 pounds." 08:43 The key question I would then ask is, 08:46 "When was the last time 08:48 you weighed 120 pounds?" 08:53 She'd reply, "I was maybe eight years old." 09:01 Eight years old? 09:03 Are any of you making a connection here? 09:06 This person has been obese all of her life. 09:12 The odds of getting down to an 09:15 "ideal weight" of 120 pounds is very unlikely. 09:23 The likelihood of being able to lose 09:27 100 pounds, 120 pounds, or 09:30 maybe even 150 pounds and keep it off 09:33 is very likely. 09:37 If you are so focused on a certain 09:39 number (I saw it happen with my own eyes), 09:41 someone would lose a lot of weight, 09:43 there would be a tremendous success. 09:46 Maybe that 5-foot-4 woman does get down to 150, 09:50 but can't get down to 140. 09:53 She can't get anywhere close to 120. 09:55 She's starving herself, 09:57 exercising 4 hours per day, 10:00 eating 400 calories a day. 10:02 What happens before too long? 10:04 She says, "Forget it! 10:06 I'm never going to get down 120 pounds. 10:09 Forget this whole nonsense about weight loss!" 10:12 She's lost 150 pounds, 10:14 but throws in the towel. 10:16 She stops exercising. 10:17 She throws away the whole diet, 10:18 and goes right back 10:20 to the same lifestyle that had her at 10:21 300 pounds. This time 10:23 she ends up at 340 pounds. Can you relate? 10:29 Don't make weight loss your sole focus. 10:31 I'm going to walk you through 10:33 a number of lifestyle strategies 10:36 that can help you be successful. 10:38 This is as good a time as any to roll it out. 10:41 This is one in a series of life-changing seminars 10:45 where you can take charge of your life. 10:47 We call it LifeStart Seminars. 10:53 If you've never heard of LifeStart, 10:55 we've got a free e book for you 10:58 that walks you through what the LifeStart 11:01 program includes. 11:03 You can get it online at lifestartseminars.com. 11:09 It will walk you through nine 11:11 essential elements. 11:12 These can help you 11:14 stop disease in its tracks, 11:16 reverse disease processes, live longer, 11:19 and lose weight. 11:21 It's a consistent program, 11:22 demonstrated and medically documented. 11:25 I recommend that resource to you. 11:29 As we're going through this material, I'll mention the 11:31 other things available free of charge on the 11:33 LifeStart Seminars website. This includes 11:37 a program guide, walking you through the things 11:41 that I'm sharing with you in this presentation. 11:44 We've given you a couple of points. 11:46 You've got an idea of where we're going. 11:48 I'm going to give you more key weight loss keys. 11:52 You say, "That sounds redundant, Doctor DeRose." 11:56 They're keys, they've got to be important, be key. 12:00 The first one is "focus on habits, not diets." 12:03 Second, "never make weight loss your sole focus." 12:06 The third one is: 12:10 I'll tell you what this LifeStart mnemonic is about. 12:14 We will highlight some of them, because 12:16 some are actually the keys we've been talking about. 12:19 LifeStart is an acronym. 12:22 It's a memory device 12:24 of nine life-changing practices. 12:27 "L" stands for Liquids. 12:29 "I" stands for Interpersonal Relationships. 12:33 "F" stands for Foods, our nutritional choices. 12:37 "E" stands for Exercise. 12:40 "S" stands for Sunlight. 12:42 "T" is for Temperance. 12:44 "A" is for Air. 12:46 "R" for Rest, 12:47 and "T" for Trust in Divine Power. 12:50 That's a quick overview. 12:52 Don't be afraid 12:53 about any of the things I just mentioned. 12:56 Don't be afraid their implications. 12:57 Say, "I'm going to be willing to listen 13:00 to what Doctor DeRose has to say. 13:02 I'll seriously consider each of these 13:05 key factors, because I want to get 13:08 on top of this weight 13:09 issue, once and for all." 13:11 I'll mention one other thing right here. 13:14 I know this may sound crazy, 13:16 but the very same factors I'm talking about 13:19 can help you gain weight, if you're underweight. 13:22 You ask, "How can that be?" 13:24 Just hang in there, 13:25 we'll walk you through this. You'll see that 13:27 this is exciting. It's about 13:29 optimizing your body weight. 13:30 Our fourth 13:32 of seven weight loss keys is right at the heart 13:35 of the LifeStart acronym. 13:37 It's at the heart of these seven keys. 13:39 It is "do one thing 13:42 on a regular basis." It's not the only thing, 13:45 but there's one thing I want you to do 13:46 on a daily basis--exercise. 13:50 That's right, move those legs, 13:53 move the arms. Do whatever it takes to 13:56 exercise on a daily basis. 13:58 Use large muscle groups 14:00 and "just do it." You've heard that saying. 14:03 You say, "Doctor DeRose you don't realize 14:07 I'm wheelchair-bound. 14:08 That's why I have problems." Use your arms. 14:12 You say, "You don't understand. I've got 14:14 shoulder injuries. I can't do much with my arms." 14:17 You can use your legs. 14:18 We're not talking about those in wheelchairs. I'm 14:20 giving you two different examples. 14:23 Do something on a regular basis. 14:25 If you're not sure what that looks like, 14:27 talk with a health professional. 14:28 Get an exercise 14:29 prescription. If you have worries about 14:31 the safety of exercise for you, 14:33 talk with someone. 14:34 Physical activity is key. 14:37 I often say something to my patients 14:39 and in lectures that I give on this topic. 14:41 I say, "Just stop and think for a minute. 14:44 Are you going to eat today?" 14:47 People say, "Of course I'm going to eat today." 14:51 I'll ask, "Are you going sleep tonight?" 14:54 Some say, "I don't know. I have insomnia. 14:57 Maybe I won't be able to sleep tonight." 14:59 Where am I going with this? 15:01 When I talk with people, it's a given 15:03 that they're going to eat 15:05 every day, and sleep every night. 15:08 Sure, a person could decide to fast for a day. 15:11 A person may decide to stay up all night. 15:13 They may have insomnia and can't sleep. 15:16 There's a point I'm getting at. 15:18 It's a given, it's another day. Unless you 15:20 consciously make a decision not to 15:22 do it, you're planning to 15:23 eat, and you're planning to sleep. 15:27 I tell people that 15:28 it should be the same with exercise. 15:31 It's another day, so say, 15:32 "I am going to eat, I'm going to sleep, 15:35 and I am going to exercise." 15:38 Make exercise a daily priority. 15:40 You can do it, even if you're 15:42 feeling bad, don't have much time, or 15:44 even if you've got a cold. 15:46 Do something! 15:47 This helps to perpetuate the habit. 15:51 If you don't know about the dynamics 15:53 of making new 15:55 habits and sticking with them, 15:57 let me tell you of a resource 15:59 on our lifestartseminars.com 16:03 website that will help. 16:04 My DVD series called 16:08 "Changing Bad Habits for Good" is 16:10 two half-hour presentations that 16:12 give the foundations of lifestyle change. 16:15 Whether it's that resource, 16:19 or catching the concepts as I'm explaining them, 16:23 make a daily commitment to something. 16:26 Do it! Do something that looks like it. 16:30 Do something that you call exercise. 16:32 Get into the routine of another day, 16:37 another day to exercise. 16:42 Key point number five is: 16:48 Sometimes we say, 16:51 "There's all kinds of addictions in life, but 16:55 my addiction is food." So many have told me that. 16:58 They say, "It's not fair! 17:00 The alcoholic can break with alcohol. 17:03 The nicotine addict can 17:04 make a clean break with nicotine. 17:07 I'm a food-a-holic, Doctor DeRose. 17:09 I cannot make a clean break with 17:11 food. I've got to eat." 17:12 I'll say, "Just wait. 17:15 You really have a problem overeating everything? 17:19 Do you overeat broccoli at breakfast?" 17:23 Really, I've asked people that. 17:26 I think one person told they overate broccoli, 17:30 but I don't think it was at breakfast. 17:34 It's not all foods that people overeat. 17:37 There are specific foods 17:39 that tend to be problem foods for people. 17:42 I'll tell you which are common. I've worked 17:44 with hundreds, thousands of 17:46 people over the years. 17:47 They've told me what they are. 17:48 For some people, it's the sweets. 17:50 It may a specific sweet, like ice cream. 17:53 It may be chocolate. 17:55 You say, "Doctor DeRose, 17:57 dairy products are good for you." 17:58 Chocolate has antioxidants." 18:00 Listen, please. 18:03 Don't try to tell yourself 18:05 the problem foods undermining your resolve, 18:10 contributing to weight gain, are good for you. 18:13 I'm not telling you 18:15 that no one can eat chocolate, 18:16 dairy products, or ice cream. 18:19 That's not the point I'm making. 18:21 If you have a problem 18:23 with a certain food, the only success 18:26 is in making clean breaks. 18:27 Let me illustrate this. 18:29 This tells you whether the food is a problem or not. 18:32 If you're one who says, "I don't have a 18:34 problem with chocolate." 18:36 You buy one of those chocolates samplers. 18:39 After a few days of having that in your pantry for a 18:44 special occasion you say, "You know, 18:46 I'll try just one of those chocolates." 18:48 You try it, and you think it's really good. 18:52 You say, " I've already opened the package. 18:55 I might as well have another." 18:56 Before you know it, the whole box is polished off. 18:59 This is indicative of a problem with chocolate. 19:03 Do you see how it works? 19:04 Maybe you're the person who says, 19:05 "I talked with a dietitian, Doctor DeRose. 19:08 I can have one tablespoon of ice cream after each meal. 19:13 It won't mess up my diet." 19:15 If you can have one tablespoon of ice cream and 19:17 you're losing weight, and the dietitian's happy, 19:20 I'm not going to interfere with your relationship. 19:23 If you have that one tablespoon of ice cream, 19:25 and the next thing you know it's another, 19:28 and then a whole half-gallon is gone, 19:31 you have a problem with ice cream. 19:34 The solution is not cutting back. 19:37 I know there's a few people out 19:39 there. I've met them, over the years. 19:40 They say, "Doctor DeRose, if I can have 19:42 a little bit of chocolate, ice cream, 19:44 and a little bit of this, 19:45 I'm totally satisfied 19:47 and I don't have to have anymore." 19:49 These people don't have a problem 19:52 of the magnitude I'm speaking about. 19:54 It's not an addictive relationship, 19:56 if you want to use that terminology. 19:57 When it comes to addictions, 19:59 success comes in making clean breaks. 20:02 You can say it's not an addiction. 20:05 If you can't control your consumption 20:07 of chips, ice cream, chocolate, 20:10 or of 100 other things, 20:13 the solution is to make a clean break. 20:17 By the way, in that LifeStart 20:20 acronym there's two "Ts." 20:25 the first he stands for Temperance. 20:28 Temperance is moderation of things that are good, 20:32 but total avoidance of things that are harmful. 20:36 If potato chips 20:39 are a problem food for you 20:41 (you can't just have a few of them), 20:43 I'm telling you to make a clean break. 20:45 You say, "Doctor DeRose, 20:48 how can I make a clean break 20:49 with my favorite food?" 20:51 I'll tell you how it works. 20:53 At first, the hardest thing to do is make a 20:56 clean break. Long term it's the easiest thing. 21:00 We can't spend too much more time with this. 21:03 If you want more material on the power of 21:05 clean breaks, the power of developing 21:07 new habits, it's that resource already mentioned, 21:09 "Changing Bad habits for Good." 21:11 We need to hasten on to our sixth point. 21:14 If you want to optimize your weight, 21:16 you want to eat a good breakfast. 21:19 Did you notice the terminology I used? 21:21 "Optimizing your weight." 21:23 If you're underweight, 21:25 one of the things which may be at 21:27 the root of your low weight is 21:32 not taking enough time to eat. 21:34 I've seen it time and time again. 21:36 People are rushed. 21:37 They're driven. They're very thin. 21:39 In fact, they're so thin, it's unhealthy. 21:42 The way to address that is to 21:44 take time to eat meals. The 21:45 best time to start is at breakfast. 21:48 If we just think about it, get up earlier. 21:50 You've got time to sit down and 21:53 eat a leisurely meal without feeling rushed. 21:56 Eating a good breakfast 21:58 is a boon to someone who is thin. 22:01 It can help you maintain a healthier weight. 22:04 It's also powerful 22:06 for individuals who are overweight. 22:08 Research has been conducted 22:10 for years, looking at what has been 22:12 called a "meal reversal schedule." 22:15 That terminology comes from the fact 22:18 That most Americans historically have 22:20 eaten the bulk of their calories 22:21 late in the day. 22:23 If you reverse it, eat the bulk of your calories 22:27 early in the day, the whole equation changes. 22:31 If you meet me in the morning, 22:34 I may look like the same person 22:37 that you see you later that night. 22:39 Metabolically, I'm different. 22:42 It's the same with you. 22:43 Metabolically, you are a different 22:45 person in the morning 22:46 than you are in the evening. 22:48 In the morning, 22:50 your metabolism is geared to burn calories. 22:53 It's geared to burn fat. 22:55 It's geared to get you going 22:57 and to be productive, to perform. 23:00 Later in the day, metabolically, 23:04 you are geared to do something different. 23:06 Metabolically, you are geared to build 23:09 up your body 23:10 from the wear and tear of the day. 23:12 That includes building up your fat stores. 23:15 When you eat a lot of calories at night, 23:18 you are predisposing those calories 23:21 to be shifted into weight gain. 23:24 Eat a good breakfast. Don't snack. 23:27 Cut down on the size of that evening meal. 23:30 You will find one of the secrets to weight control. 23:34 I'll be honest with you. 23:36 In my patients, 23:37 the single most powerful thing, as far as 23:41 lifestyle changes, 23:42 was totally leaving off the evening meal. 23:45 If you've got to eat something at night, 23:47 realizing that's a real 23:49 tough time (contributing to your weight), 23:53 go with leaf, stem, and flower vegetables. 23:56 These are low in calories. 23:58 If you have diabetes, they tend not 24:00 to raise your blood sugar. 24:01 What do I mean by "leaf, 24:03 stem, and flower vegetables?" 24:05 I'm talking about spinach, lettuce, kale, and 24:11 collard greens. Those are all leaf vegetables. 24:14 What about stem and flower vegetables? 24:17 We're talking broccoli, cauliflower, and celery. 24:21 Do you get the picture? Eat those vegetables 24:24 in the evening. 24:26 They will tend not to raise your blood sugar. 24:28 They will tend to help you with weight loss. 24:32 Our seventh point: 24:40 There's a difference between hunger and appetite. 24:43 Hunger is a physiologic 24:45 need for food. 24:46 Your brain is saying, "I've got to eat!" 24:50 What's appetite? 24:52 Appetite is the desire for food. 24:54 It may or may not be in harmony with hunger. 24:58 The message is: appetite is typically not 25:02 satisfied as long as there are 25:03 palatable foods around and you're not 25:05 totally stuffed. 25:06 The problem is, most of us eat for appetite. 25:10 Hunger is satisfied (usually) 25:13 late into the meal. 25:14 Most of us keep eating 25:16 until the food runs out, embarrassment 25:19 to eat more in a social situation, 25:21 or we simply can't hold anymore. 25:24 We have been overeating. 25:26 Eat to satisfy simple hunger, not appetite. 25:29 To learn more about these principles, we've got 25:31 other resources at lifestarseminars.com. 25:36 Check out my materials on diabetes. 25:39 and behavior change. 25:40 We've got more than that for you 25:42 at lifestartseminars.com. 25:45 We've got personalized help. 25:47 There are people available to coach you 25:49 through some of these simple habits. 25:51 You say, "Doctor DeRose, you gave us seven keys. 25:54 You also threw out these nine 25:56 LifeStart concepts. 25:59 I see how some of them dovetail. You 26:01 promised me they'd all 26:02 come together before we finish. 26:04 I saw that you mention exercise. 26:07 You talked about temperance. 26:08 You mentioned some 26:10 things that have a bearing 26:11 on dietary choices. 26:13 I don't see the whole big picture." 26:16 I'll make it simple for you. 26:19 Walk through those nine elements, 26:22 find ways to connect with people. 26:25 By the way, one of the best ways 26:27 to connect with people (that's the 26:29 "I" for Interpersonal Relationships) 26:31 is to do it in the context of 26:33 health-enhancing behaviors. 26:35 I want to just encourage you 26:37 to make a commitment. 26:38 Go through the entire series of free seminars. 26:42 that we have on the LifeStart website. 26:46 Lifestartseminars.com 26:48 has a whole series of free seminars. 26:50 I walk you through a variety of topics. 26:52 Go through those, but don't do it on your own. 26:54 Go through it with someone else. 26:56 Find a place in your community 26:58 that's offering the seminars. 26:59 The website will show if there's someplace near 27:02 that's on this journey with you as well. 27:05 Connect with people. 27:07 It's going to make a big difference 27:09 in contributing to your success. 27:11 Let me make one other point 27:13 because there's a lot 27:14 of elements in LifeStart that we've 27:16 talked about. We haven't been able to expand on them all 27:19 in this 30-minute focus presentation. 27:21 We've got a free e book 27:24 that walks you through the LifeStart mnemonic. 27:27 Take advantage of that. 27:28 Log into the website 27:29 and we'll put that 27:31 free e book in your hands. 27:32 This will give you a clearer idea of what 27:34 LifeStart involves. 27:36 Don't forget the free program resources. 27:40 There's a host of other resources 27:42 that can help you help you have the tools, 27:45 not only to lose weight 27:47 but to live longer and better. 27:49 That's what LifeStart Seminars is about. 27:51 It's about giving you a new start on your life, 27:53 putting you in the driver's seat. 27:55 You're not the victim of your genetics, 27:57 your early-life history. 27:58 You can be a success. 28:01 For of us with LifeStart Seminars, 28:03 I'm doctor David DeRose. 28:05 I'm confident, if you start moving in the direction 28:08 of LifeStart, you will have a new start 28:12 for the rest of your life. |
Revised 2016-12-15