Participants: George Guthrie, Tim Arnott
Series Code: WM
Program Code: WM000329
|
00:35 Welcome to Wonderfully Made. My name is
00:39 Dr. George Guthrie. I am here from Lifestyle Center 00:42 of America at the 3ABN studios to talk 00:45 to you today about weight loss. 00:49 About two and half years ago I changed 00:52 the focus of my practice from treating sick people 00:55 to helping to treat the cause of the problem 00:59 rather than just the symptoms. 01:03 Now with me to discuss this topic 01:06 with us today is Dr. Tim Arnott. 01:09 Hello I am also working with Dr. George Guthrie 01:15 at Lifestyle Center of America, 01:17 been there for about 5 years and a I am married, 01:22 I have a three lovely daughters, 01:24 Jena, Hana, and Heidi and my wife name 01:26 is Sylvia and its good to be here on Wonderfully Made. 01:29 Well Tim we are here to talk about weight loss 01:32 and there you are all slim and trim and 01:35 well I will comment on myself here. 01:38 What right do we have to talk about weight loss? 01:42 Well Dr. Guthrie even though it may look like we 01:46 have never had a weight problem or may be can't 01:49 identify with our audience in that area, 01:52 the truth is that both of us have stories 01:55 that we'd like to share this afternoon, 01:57 and I think that if you listen to this stories 02:01 you probably can learn something about some of the 02:03 principles of weight loss. Many people 02:07 are interested in this whole topic and they are 02:09 searching for a better solution, I think we have 02:12 found some interesting and exciting things 02:14 at the Lifestyle Center of America 02:16 that we like to share. But I like to go 02:18 back to 1983 when I was a student missionary 02:23 in South Thailand and if you ever visited Thailand 02:27 you know that they like to eat a lot of 02:30 fried food, and so we were are eating fried rice 02:34 another fried food probably at least twice a day 02:37 over there in South Thailand, and I found that 02:40 my weight actually over the period of that year went up 02:44 actually to 40 pounds heavier than I what I am right 02:48 now. And so I discovered that if you 02:51 want to gain weight which is something my wife 02:54 is often wanting me to do. Fried food 02:57 is something that can help you gain weight 03:00 and on the converse if you like to loss weight 03:02 moving away from fried food 03:05 can also be a very helpful tool. 03:08 Good, good my own experience of growing up 03:13 as I was always a short fat kid in the class. 03:15 Really got tired of being called fatso 03:19 and so I was got into high school, my mother 03:23 recommend that I stop eating suppers 03:26 as a way of helping to control my weight and that's being 03:30 something is being really important to me as well as 03:32 of course cutting down on the amount of fat 03:36 I was taking. Tim I was thinking the other day about 03:40 the fastest way I know how to loose weight. 03:43 People always interested in loosing weight 03:45 but the fastest way to loose weight that I have 03:48 ever heard of is to have a baby. 03:50 You know that's like 20 pounds gone. 03:53 That's correct and you know that's one of the 03:57 exciting things about Lifestyle medicine is it you 04:00 get to work with individuals who have a breath of 04:04 experiences and sometimes that experiences comes 04:06 little bit of sense of humor. Okay I appreciate it 04:09 Dr. George Guthrie's so his humor over the years. 04:13 Tell us a little bit more about some of the things 04:16 that you have learned Dr. Guthrie about weight loss 04:20 and this whole issue. Well as I explained it first 04:27 my focus was actually on when someone 04:31 actually eats. I know growing up it was generally 04:35 three solids meals a day and those meals 04:41 tended to make me gain weight. When I start 04:44 leaving off evening meal of course I was good and 04:48 hungry for breakfast and I had a good lunch, 04:50 by the time supper time came around. 04:52 I really didn't need to eat to it, it was 04:55 more social sort of a thing I found as I left that off 04:58 it was little difficult at first but over the 05:02 couple of weeks that's followed my stomach began to 05:06 get use to new pattern and I wasn't having 05:08 any problem at all. So you found that meal 05:11 timing is actually very important for, yes, those 05:14 who want to loss weight. Yes, yes as a matter of fact 05:16 I found the study actually done in the late 70's 05:19 by fellow with the name of Dr. Hulbert 05:22 that look at a group of people in the 05:25 a metabolic word and they were given 05:27 a 2000 calorie meal once a day either in the 05:32 morning or in the evening. Those people 05:35 who had the meal in the morning lost significantly 05:39 more weight and those who had the meal in the evening 05:41 so. Even though they had the same number of 05:43 calories. Even though they had the same number 05:44 of calories, and this kind of make sense. 05:46 You know if you take a big meal like most American do 05:50 just before you lay down at night, 05:52 what can your body do but store it. 05:55 One of the things I would like to say is 05:57 if you are gonna get on an airplane and fly 06:00 from here to Honolulu would you want them to 06:03 put the fuel in the airplane here after you got 06:05 to Honolulu, there is just thought to it, 06:07 it make sense to put the fuel in the plane 06:09 now and indeed while we were flying through 06:11 the day we are more likely to burn the calories. 06:14 And actually there is evidence that the body 06:17 actually burns calories at a higher rate 06:21 earlier in the day and as the day wears 06:23 on its actually less likely to burn those 06:26 calories at least not up the same rate. 06:29 So meal timing is important. Sure. 06:32 Any other principles that we can share with 06:35 our listeners. Well I think another 06:40 important principle is that long slow 06:43 graduate weight loss is better than rapid 06:46 weight loss. You know the proverbial weight loss 06:49 from delivering a baby is impossible 06:54 this quick rapid stuff actually causes problems 06:58 in the physiology if we loss weight really fast. 07:02 So long slow gradual is the safest and best way 07:06 to loose weight. So we are talking about 07:08 a pound or pound in a half a week is that, 07:10 would that be a good ballpark. That's pretty 07:13 reasonable, sure. Well Dr. Guthrie let's bring 07:17 it little bit closure to the Lifestyle center 07:19 of America. We've got some interesting things to 07:23 talk about in that venue where we are doing 07:27 our business. That's right 07:28 that's right. And you know we actually 07:31 found some very exciting things happening. 07:33 We have actually had patients that we have been 07:37 following not just for 19 days. Right. 07:38 Not just for 11 days but we have being doing 07:42 some follow up research where we have been 07:44 following patients for up to one year. 07:46 Many individuals say yes Lifestyle medicine 07:50 is wonderful but people don't stick to it 07:53 or you never follow them long enough to know 07:56 if it's really beneficial for the long term. 07:59 And so we have also been interested in 08:02 some of those questions and we have been looking 08:04 at some of the data that our guests have been 08:07 giving to us and we have some exciting things 08:09 to share this afternoon. 08:11 Before you actually switch to the long term data 08:14 because the long term data is the most important. 08:16 People usually loose weight when they come 08:20 to our centre. There is a change of lifestyle. 08:23 We make a change in their diet. 08:25 We teach them about exercise and kind of 08:27 put the whole thing together, and the 08:29 average weight loss is about 9 to 10 pounds 08:31 for the two and half weeks that they are 08:34 with us. Our curiosity of course has been 08:38 great about what happens into the future. 08:39 What happens a year later and that's the 08:42 exciting data that we have here. 08:44 That's right. One of the things that we are 08:45 learning at the Lifestyle Center of America 08:47 is that people that adopt a lifestyle change 08:51 program. They adopt a plant based diet, 08:54 exercise, drinking water and getting sunlight 08:57 the different health remedies that 09:00 are available from our creator. 09:01 They actually all of them on average loose 09:06 weight even for a period of up to one year. 09:09 They are all have a lower weight at the end of 09:13 one year than when they started the program. 09:15 But we also Dr. Guthrie as you know 09:18 discovered that some people loose more 09:20 weight than others. That's right. 09:22 As you might expect and so what we are going 09:25 to be sharing during this program is 09:27 what gave that group that lost more weight 09:31 and advantage. What were they doing 09:33 that the other group was not doing. 09:34 What made them successful. 09:36 Exactly, and the first thing that we want 09:40 share this afternoon is the differences 09:42 in the weight loss for those who lost the 09:45 most weight and those who lost less. 09:48 We would like to share that graphic at this time. 09:50 Okay. And just it will help us to see there was 09:53 indeed the difference. You can see 09:56 those who lost the most weight lost about 09:59 30 pounds at the end of one year, they were 10:01 30 pound lighter, and those who have lost the 10:06 least weight after going through this 10:09 Lifestyle Center program and being on it for 10:11 year they lost about two and half pounds 10:13 not quite two and half pounds. So that was 10:16 definitely a highly statistically 10:18 significant difference. And so what we are going 10:22 to try to do is to find out what made the difference 10:24 between these two groups as far as their 10:26 Lifestyle choices. Exactly. What did those 10:28 who lost nearly 30 pounds do that helped their 10:31 weight come off and stay off that was different 10:34 from what those that they had only lost two 10:37 and half pounds. But as we go through 10:39 this we want to emphasize that all of the 10:41 participants lost weight, and we simply wanted 10:44 in this program highlight what those individuals 10:47 who lost the most weight were doing, 10:49 what made the difference. Yes. 10:50 And so first thing we want to look at 10:53 is how much weight they lost during the program, 10:57 did that make a difference. Was one group more 11:00 successful during the program so we would like to 11:02 show that data at this time. And as you 11:06 mentioned earlier you actually referred to 11:07 this that the average weight loss 11:10 during a program is about 9 pounds, 11:13 and you can see here that those individuals 11:16 who actually the top performers, those who lost 11:20 the most weight at the end of one year, 11:23 they lost about 8 or 9 pounds at the end 11:27 of the 19 day session. And this was not 11:30 statistically significant difference. 11:32 That's right; basically the individuals who 11:35 lost the most weight at the end of one year 11:37 didn't loss any more weight than those 11:39 who lost the least weight at the end 11:42 of one year. That is during the program. 11:43 During the program they had the 11:45 similar weight lost, so that's actually 11:47 good news. I mean you don't have to 11:49 have a lot of weight loss in a short period 11:52 of time if you are going to be highly 11:53 successful over the long term. Right, 11:56 right. Well the next thing that we 11:58 like to share is probably the most important 12:01 piece of information that we've learned 12:03 during this follow up study and we'd like to 12:07 share that at this time and this actually 12:09 shows that the individuals who lost nearly 12:13 30 pounds at the end of one year, 12:16 they were doing something more than the 12:20 individuals who only lost about two and half 12:23 pounds at the end of one year. 12:25 Share with us Dr. Guthrie what was 12:27 those individuals doing. Well its looks like 12:30 that the difference was simply that they 12:32 were taking a 100 percent plant based diet. 12:35 They were avoiding all animal products. 12:38 That's right, if you look at the data again 12:40 who can actually see that the individuals 12:43 who lost 30 pounds approximately at the 12:46 end of one year, they were on a 12:48 total plant diet nearly 6 days of every week 12:53 or about twice as many days as 12:55 those who only lost about two and half pound 12:57 at the end of one year. 12:59 So what is it Dr. Guthrie about a plant based diet 13:03 and perhaps we should talk a little bit 13:06 also about what it means to be vegan 13:08 just flush that out a little bit. What is it about 13:11 this kind food that helps individuals 13:14 loose weight. You are right that word vegan 13:16 sometimes just almost means a religion, 13:19 and we are really not dealing with it that 13:20 way, we saw the word on the slide 13:23 and the slide means really it's a hundred percent 13:27 plant based diet. What makes the differences 13:29 in plants? Well there is a lot of thing in plants 13:32 that are of benefit I think water is probably 13:35 a real good one to point out. 13:37 There is awful lot water in 100 percent 13:40 plant based diet, and water has no calories. 13:43 So you can eat it, it fills you up 13:45 and there is no calories from it. 13:47 So barring the nuts and seeds, plant foods 13:52 are about 80 percent water, of course the 13:56 nuts and seeds about 10 percent water. 13:58 So you want to use them sparingly. 14:00 In moderation. But what else the plants 14:02 have that can actually help us 14:05 trim our weight over the long haul. 14:08 Well as we talk about calories vegan 14:11 of course focusing on the fiber. 14:13 A fiber by definition you cant really digest, 14:16 it has no calories you put the food in 14:19 your mouth and it travels through and 14:21 comes out the other end, so calories zero 14:24 fills you up, no calories and it help 14:26 to ensure weight loss or at least 14:29 continued maintenance of a weight loss. 14:31 So plants are high in water, they are 14:34 high in fiber and neither of those things 14:37 contribute to weight loss or weight gain 14:39 I should say, and they do contribute to 14:41 weight loss. Right. And so just 14:43 remember if you want to be successful 14:46 not just over a short period of time but 14:47 over a long period of time, you 14:49 may want to increase the number of total plant food 14:54 days that you are eating 14:56 and you might be able to share similar results. 14:59 What about exercise Tim. 15:01 Well you know we are gonna talk little bit about 15:05 of exercise and we learnt some 15:06 actually some very surprising things 15:08 about exercise and many people probably 15:12 thinks Dr. Guthrie that you could 15:15 have a high energy snack and than go out 15:19 for walk for few miles and that can sort of 15:22 cover the high energy snack. What 15:25 would you say to that thought process? 15:27 It doesn't work really well, I know 15:32 I wrestled with that as well, I thought 15:34 I will have this peace of cake, if I can 15:36 just play basketball for an hour whatever it is, 15:39 may be I can get rid of it. The problem 15:41 is not all calories are the same from that direction. 15:45 Our bodies don't continue to use them, 15:50 exercises is not being as good at helping people 15:53 to actually loose weight at the onset. 15:55 Probably one of the most important things 15:58 to remember is once you have lost weight exercise 16:02 can help you to keep that weight off 16:05 but it may not be as powerful as a total plant diet, 16:11 that's the kind of thing that is coming out of 16:13 this research. Now we want to look at 16:15 another important dietary principles 16:17 if you want to have sustain weight lost 16:20 and that's bring us to our next slide, 16:22 our next peace of data that we discovered 16:25 there at the Lifestyle Center of America 16:27 in our follow-up study was that there was 16:30 a difference in number of days of red meat 16:33 consumption between those who lost 16:36 about 30 pound at the end of one year 16:38 and those who lost just about two and a half pound 16:41 at the end of one year. This was 16:43 statistically significant difference in the 16:46 number of days eating red meat. 16:48 As you can see those who lost about 16:52 two and half pounds at the end of one year, 16:53 they were eating red meat about, staying 16:55 away from red meat I should say about 16:57 six days a week, but those who had 17:01 the greatest weight lost at the end of one year 17:03 almost 30 pounds, they were essentially off 17:06 red meat every day. 6.9 is awful close to 7, 17:09 that's the whole week isn't that. And it's 17:11 lot of difference there as you can see 17:13 only really about one day but it made it differences 17:15 statistically.02 p- value so there is something 17:21 going on there with red meat and those who stayed 17:24 away from it essentially the entire week 17:27 for a year, they actually had the greatest 17:30 amount of weight loss. So that's something else 17:32 you may want to consider. What is it about 17:34 the animal products that tend to make it 17:36 hard loss weight? Well of course one of the 17:40 things Dr. Guthrie is that animals products 17:43 are much higher in fat content typically 17:46 and they are also much lower in water 17:49 content and they have absolutely no fiber, 17:52 and so those are the secret ingredients 17:56 of the plants, the water, the fiber, and the 17:59 low amount of fat that can actually help 18:02 you sustain weight loss not just for a short period 18:06 of time but for the long haul. 18:07 Basically the only plant foods that are 18:09 high in fat are the nuts and seeds. 18:12 They are about 80 to 90 percent fat, 18:14 so that's why you want to use them more 18:15 sparingly. But looking at the beans, 18:18 the whole grains, fruits and vegetables 18:20 they are actually less than 10 percent fat 18:23 and only one percent saturated fat. 18:26 So plants are really works out. 18:29 Now I am sure a lot of our listeners 18:32 have may be thought themselves to be vegetarians 18:37 and what we call a lacto-ovo vegetarian diet. 18:41 Did we find any thing about that in our 18:43 follow-up data. Well yes we actually looked 18:47 at that, Wonnie Carbow is actually the individuals 18:51 who does our follow-up studies there at the 18:54 Lifestyle Center for America and he actually 18:56 tracked this. He actually found the number of 19:00 individuals who were loosing the most weight, 19:02 how many days they were on a lacto ovo 19:04 vegetarian diet which is of course plant 19:06 based diet where you eat milk and eggs 19:09 and perhaps cheese and he compared that 19:11 with individuals who lost the least weight, 19:14 and really that was no statistically significant 19:17 difference. So in another words being on a 19:20 lacto ovo vegetarian diet or using milk eggs and 19:24 perhaps cheese and even though you are 19:26 vegetarian that wouldn't give you an edge 19:29 as far as our individual patients are concerned. 19:33 Able to keep the weight off over a whole 19:35 years.Over a long period of time, I don't know 19:38 you may not be entirely aware of nutrition 19:42 research but a year follow-up is quite a 19:45 good period of follow-up for a dietary 19:48 type study. Yes. 19:49 So this is some significant findings 19:52 and actually was kind of exciting about 19:54 this data is that it came at the suggestion of 19:57 one of our guests. You know we were collecting 19:59 this data, one of the guests said have you 20:02 ever looked at what the differences are between 20:04 those who loose the least amount of 20:07 weight over time and those who loose the 20:09 most weight over time and it can a hit us 20:12 wow we haven't, lets do that and so this 20:15 are some of the things that we are learning. 20:16 Exciting to see it happen not just 20:19 that rapid weight lost but a long term 20:22 keep it off kind of a weight loss. 20:24 There is some problems from crash dieting, 20:27 getting the weight off to fast. I remember 20:32 we had a guest at the Lifestyle Center here 20:35 over a year or so ago, middle age teacher 20:39 who came in with diabetes and obesity. 20:42 He wanted to loss weight, that was 20:45 his goal and he said I paid my money 20:47 I am really going to get to it. He threw 20:49 himself at it, he was exercising because he knew 20:52 that was important and he really stopped 20:54 eating as much as he had been before. 20:58 So much so that it look like he was taking 21:01 just bird size portion at meals. 21:03 He came in to see me after a week of the program 21:08 and was so discourage because he had 21:12 after a week of working so hard had 21:15 lost absolutely no weight. 21:17 He said this is terrible, I am putting all 21:21 this effort in and no weight loss. 21:23 Why what's wrong. And I explained to him 21:26 that when people try to loose weight too 21:29 fast their body actually goes into emergency 21:31 mode and starts to fight, wait a minute this is 21:33 danger, this is starvation. 21:34 The next week he said fully he kept 21:38 exercising but he kept, he went back 21:40 to eating normal amounts, the amounts 21:42 everybody around him was eating of 21:43 this plant based diet. Over the next week 21:47 his frown turned to a smile as he lost 21:50 6 pounds. I am sure some of that 21:53 was water, but it finally kicked in. 21:55 You see pulling to many calories away, 21:58 pulling too much food away pushes the 22:01 body into an emergency mode, and it won't 22:03 let people loose weight nearly as easily. 22:07 You can actually decrease the body's metabolic 22:11 rate, yours body's ability to burn calories 22:15 just resting, and that actually can't be 22:18 a sustained effect if you are not careful. 22:21 So you know it's absolutely true that the 22:24 creator invites us to taste and see that the Lord is 22:29 good. We don't have to be deprived. 22:31 We don't have to eat tiny amounts in order 22:36 to be successful at weight reduction. 22:39 We simply need to choose the right categories 22:42 of food and that would be of course the beans, 22:44 the whole grains, fresh fruits vegetables 22:48 and nuts and seeds in moderation. 22:51 so to eat adequate amounts of good quality food, 22:56 we call in nutrient dense because it has 23:00 a lot of nutrition but its calorie weak, 23:03 there is not as many calories in it. 23:06 So you can eat plenty before not get 23:08 hungry between meals, not have that 23:10 drop in blood sugar and actually do well 23:13 over the long haul. I have like to tell people 23:15 to aim for about a pound a week that's 23:20 50 pounds a year if you take a week off 23:22 for your birthday and Christmas. 23:25 And its only 500 calories either burned off 23:28 or left out every day about 3500 calories 23:33 per week will be a pound of weight lost 23:36 that's only 500 calories that you either you have 23:39 burned or that you have to reduce 23:41 as far as intake and the best way I tell the 23:45 individuals that the best way to reduce 23:46 your intake by 500 calories is to switch 23:49 to foods that's are 80 percent water 23:52 and are in rich in fiber, its very easy 23:55 to do that. Now Dr. Guthrie we actually have 23:58 another peace of data that we like to share 24:00 about exercise. Many individuals 24:02 are interested in exercise if you just get out 24:06 there and jog more days or walk at a faster 24:10 pace, can you have more sustain weight loss 24:13 to the end of the one year. Well if we look at 24:15 the, at the results of our follow-up study 24:18 over again a one year period what you find 24:21 is that both groups, those individuals 24:24 who lost about two and half pounds 24:26 and those individuals who lost about 24:29 30 pounds at the end of one year, 24:31 they both exercised about the same number of days. 24:35 In fact there was no statistically significant 24:38 difference as you can see here between 24:41 the number of days that the individuals exercise 24:45 who didn't loose so much weight 24:46 and those who did loose a lot of weight 24:49 about three and half to four days of exercise. 24:52 Incidentally that's pretty good for a year 24:56 follow-up individual exercising three and half 24:59 to four days a week, but the point is that exercise 25:02 probably isn't going to give you an additional weight 25:05 loss advantage unless you are out 25:07 there about an hour a day and doing about 25:10 two and half to three miles per hour. 25:12 I would like to point out Tim that 25:15 the medical literature points to long term 25:18 exercise as being very important for keeping 25:21 weight off but our group of people 25:24 had been so well educated that they were 25:26 actually making that change in their life 25:29 and that was not what made the difference 25:33 between the two groups. That's right. Exercise 25:35 is still important. Exactly we want to point out at 25:37 that all of our participants had lost weight at the 25:41 end of one year that is abnormal, its not normal 25:43 to be at lower weight at the end of one year 25:46 in America than when you started. 25:48 And so exercise is important but it may not 25:52 be giving you an edge as far as total weight 25:57 lost at the end of one year. What gives you the 25:59 edge apparently at least from the data 26:02 that we looked at here is it number of days 26:05 on a plant based diet about 6 out 7 on 26:08 a total plant diet and essentially completely off 26:13 of red meat, those with the most powerful indicators. 26:16 Well Tim as I think about being over weight. 26:22 You know sometimes our motive for actually loosing 26:26 weight is so we can look better. 26:28 I mean I want to loose that weight, 26:31 so I can look better. Now may it should 26:33 be different motive may be we should be 26:35 thinking more, so I can actually be 26:37 healthier. But we often look at the external, 26:42 I am thankful that scripture tell us God looks 26:47 at the heart, man looks at the outside. 26:50 I know from studying the physiology that people 26:55 who go into this long slow gradual weight lost 26:59 a pound or so a week using a plant based diet. 27:02 They actually have improvements 27:04 in their physiology. So they are much healthier 27:09 long before they have ever look healthier. 27:13 Well that's actually very true Dr. Guthrie. 27:16 In fact there is a study out of the 27:18 University of Toronto that shows the individuals 27:20 on a total plant based diet for several weeks 27:24 drop there total cholesterol about as much 27:27 as the drug Zocor drop total cholesterol 27:30 about equal in their effect, and also it dropped the 27:34 amount of inflammation in the blood about as much 27:36 as the drug Zocor which is statins like 27:38 medications similar to Lipitor. 27:40 And so a plant based diet brings internal results, 27:44 a long before as you mentioned any external 27:47 result might be seen. We are excited about 27:50 what a plant based diet can do to get 27:53 people healthier. We are indeed Wonderfully Made. |
Revised 2014-12-17