CHAPTER TWENTY-SEVEN
Guidelines for the Facilitator
Guidelines for the Facilitator
===========================================
Interviewing Children for a Video Presentation
The goals of an interview should be to give the workshop participants an up close and personal look at overweight children. This will let the people in the group get to know some overweight children and learn how they feel about being overweight. These children feel hurt when people are staring, teasing, or talking behind their back. Also, the audience should learn that being overweight is generally not the child’s fault. It is the parent’s fault when a child is overweight.
===========================================
Suggested Starter:
* Hello Johnny, My name is Walter and we are making a video about children who are overweight. We want to show people that you are just like everyone else. I want to be able to show people that you are just a regular guy.
* I want you to do most of the talking. So I’m going to asking you some questions and give you a chance to tell people what you think.
===========================================
1. First, introduce yourself and tell everyone what you enjoying doing for fun such as watching television, playing video games, going to movies, and other things like that.
2. Tell them what you like about school and what you would like to do when you grow up: doctor, lawyer, dentist, teacher, fireman, or police officer.
3. Is being overweight a problem for you? If so, how does being overweight bother you?
4. Do you think other people have problems with you being overweight?
5. How do you think you got to be overweight in the first place?
6. If you could give a message to other young children that would help keep them from getting overweight, what would you tell them?
7. If you could lose all of your excess weight down to your correct size, what would you do to keep the weight off?
===========================================
Topic Starter:
When making healthy food choices, emphasis should be placed on choosing a variety of fruits and dark green leafy vegetables as well as bright-colored vegetables that are loaded with antioxidants and fiber. In addition, only complex carbohydrates are found in grain products and vegetables prepared without added sugar. The American Dietary Guidelines recommend eating at least half your grains as whole grains, which is at least 3 servings of whole grains a day. While on a diet, you may double this amount of whole grain in bread to lose weight.
According to a study published in the Archives of Internal Medicine, eating foods high in complex carbohydrates and low in fat can promote weight loss even without exercise.
===========================================
The energy providing nutrients such as fat, carbohydrates, and protein, are used in proportion to each other in the body. Therefore, basing a diet on any one food probably will not work simply because food should be used in balanced portions and variety.
The key to a healthy lifestyle starts with what you put in your mouth. It is as simple as that. This would include fruits, vegetables, meat, and fish. Too much fat causes you to gain weight just as too much protein and too much carbohydrate will cause you to gain. All three can make you fat if you eat too much of them.
===========================================
If you currently drink soft drinks, it is imperative that you give up soft drinks first, because they are the worst sources of added sugars in the American diet.
===========================================
Statistics and Facts
===========================================
You may verify and update statistics on the Internet before using them:
Overweight is the excess amount of body weight that includes muscle, bone, fat, and water.
Obesity is the excess accumulation of body fat. One can be overweight without being obese: a body builder who has a lot of muscle, for example. However, for practical purposes, most people who are overweight are also obese.
Doctors and scientists generally agree that men with more than 25 percent body fat and women with more than 30 percent body fat are obese.
When a man's BMI is over 27.8, or woman's exceeds 27.3, that person is considered overweight. The degree of obesity associated with a particular BMI ranges from mild obesity at a BMI near 27, moderate obesity at 30, severe obesity at 35, to very severe obesity at 40 or greater. An estimated 41 percent of the population has a BMI greater than 25.
The number of overweight Americans increased from 25 to 33 percent between 1980 and 1991.
The survey also shows that minority populations, specifically minority women, are disproportionately affected: approximately 50 percent of African American and Mexican American women are overweight.
By a similar definition, more than one in five children and adolescents aged six through seventeen are also overweight.
Overweight and obesity is a known risk factor for diabetes, heart disease, high blood pressure, gallbladder disease, arthritis, breathing problems, and some forms of cancer.
Total number of overweight adults: (twenty through seventy-four years old) approximately one-third or 58 million Americans. (Numbers derived from NHANES III, 1988-91, which defines overweight as a BMI value of 27.3 percent or more for women and 27.8 percent or more for men)
* Overweight adult females (20-74 years old): 32 million (1990)
* Overweight adult males (20-74 years old): 26 million (1990)
* Total number of overweight youths: 6 through 17 years old approximately 11 percent or 4.7 million children
===========================================
* The number of extra calories a person must eat to gain a pound or burn to lose a pound: 3,500 calories
* The percentage of adult American women trying to lose weight at any given time:
33 to 40 percent
* The percentage of adult American men trying to lose weight at any given time:
20 to 24 percent
* The average number of calories a person burns eating:
.023 kcal per minute/per kilogram of body weight
* The annual number of deaths attributable to poor diet and inactivity:
300,000 deaths
* Nearly 70 percent of the diagnosed cases of cardiovascular disease are related to obesity.
* Obesity accounts for $22.2 billion, or 19 percent, of the total cost of heart disease.
Obesity more than doubles one's chances of developing high blood pressure, which affects approximately 26 percent of obese American men and women. The annual cost of obesity-related high blood pressure is close to $1.5 billion dollars.
Almost half of breast cancer cases are diagnosed among obese women; an estimated 42 percent of colon cancer cases are diagnosed among obese individuals. Obesity-related breast cancer and colon cancer account for 2.5 percent of the total costs of cancer, or $1.9 billion dollars annually.
Americans spend an additional $33 billion dollars annually on weight-reduction products and services, including diet foods, products, and programs.
Globally, there are more than 1 billion overweight adults, at least 300 million of them obese.
Obesity and overweight pose a major risk for chronic diseases, including type-2 diabetes, cardiovascular disease, hypertension, stroke, and certain forms of cancer.
The key causes are increased consumption of energy-dense foods high in saturated fats and sugars, and reduced physical activity.
===========================================
1. Go on the Skip A Day Diet and stay on it. The diet will keep you from gaining weight while you condition your body until it can start burning fat.
2. Review the exercises and choose the ones that you can do safely. When you get started, increase the intensity, and duration of your exercises until you can stay active for up to one hour every other day.
3. If you are over fifty, do a twenty-minute session of light exercise when you get up in the morning and at night before you go to bed. Also, do a few exercises throughout the day to stay active.
4. Continue to diet, exercise, and practice sedentary avoidance until you reach your target weight. When you reach your target weight, go on a maintenance program to stay in shape.
5. Drink water
===========================================
Developing the Skip A Day Diet Program has been a challenging task. Before I started working on it, I tried all of the traditional diets:
Very low carb diet
Very high carb diet
High protein diet
Very low fat diet
Moderately fat diet
Balanced diet
At times I would think “Nothing is going to work for me” because my body must be conforming to the set-point theory, which says that once your body reaches a certain weight, it becomes set at that new weight. The new weight would then be the acceptable weight that the body tries to maintain.
===========================================
Besides being overweight, at times I had terrible back pain and my doctor would tell me that my cholesterol and blood pressure were up and that something bad was going to happen if I did not get my weight down. That would cause me to work at trying to lose weight again.
After experimenting with different diets, I decided to develop a new diet. My goal was to try and figure out how to improve on a diet that has proven itself through the years. Experts say that the balanced diet works, so I asked myself the question, Why should I reinvent the wheel if there is a diet that already works for everyone? I tried the balanced concept for a while, but it did not work very well. However, I did learn much valuable information while doing dieting research:
===========================================
A diet unbalanced on the side of weight-gain will allow you to gain weight
A balanced diet will let you keep your present weight.
A diet unbalanced on the side of weight-loss will allow you to lose weight
Armed with this new information, I started working on a new diet, which would be unbalanced on the side of a weight loss. From that point on it should have been easy but, it took another seven years to completely develop and test this new diet program.
===========================================
At first the new diet was called the “All Day Diet.” During that phase of the research, I would skip both breakfast and lunch and eat one large meal at dinnertime. I lost about ten pounds on that version of the diet, but I had problems staying on it. At the time I was also on a rigorous exercise program, which (I found out later) added to the problem. I couldn’t sustain both the diet and exercise over a long period of time because the calorie consumption was too low for the amount of exercise I was doing. I would either hurt myself from over exercising, or I would simply burnout from the diet and exercises. The process took on a pattern. I would stop dieting and exercising, get out of shape, and gain a few pounds. Then I would start back dieting and exercising again. This happened over and over for quite a number of years. I needed a diet/exercise program that I could stay on and lose weight. That is when I started testing the Skip A Day Diet and conducting research to help put it together along with a low intensity exercise plan.
===========================================
I thought that if I could skip two meals a day on the All Day Diet, why not skip all three meals one day and eat the next day? This version of the diet was better, but after a while I started to have problems with it. One of the problems was that I felt that I had to eat enough on eat-day to make up for the day I skipped. So I ate more than was necessary on eat-day.
I had no trouble skipping meals on diet days because I could get through the day just knowing that I could eat whatever I wanted the next day. However, it was difficult to eat even a small snack without triggering my appetite. When that happened, I would eat more than I should and whatever I wanted. I just knew that if I could cut back two meals a day, the fat would start flying off, but that did not happen.
===========================================
At the time I was experimenting with a lot of different diet/exercise combinations, so when something caused me to lose a few pounds, I would focus on what I thought caused the weight loss. The pattern kept coming back. With food, when I ate plain-food meals too long, I would get bored with them. With exercise, when I over-exercised, I would burnout.
I thought that whatever finally worked for me would no doubt work for others. That’s when I started writing this book. My goal was to come up with a diet that works and to share it with others as soon as possible. However, it took much longer than I expected to develop the diet and write the book.
===========================================
The only thing that finally worked well for me was the volume component of the diet. It allowed me to eat a wide variety of delicious foods and fill my stomach to capacity with a staple that kept me full. In my search for a suitable staple, I tried several combinations with: vegetables, legumes, brown rice, and potatoes. After a while I started to experiment with different breads. I soon found that bread works the way I wanted a staple to work. It filled me up without a lot of extra calories.
The breads that I like include multi-grain, whole grain, and whole wheat bread. In order to stay with the skip a day concept, I would eat bread, vegetables, poultry, meat, and fish on eat days and use only breads, vegetables, and spreads on diet-day. This worked well until I started using too many and too much spread on the bread. When I counted up the calories, I found that I was consuming too much fat in the delicious spreads. Then I had to cut back on the best spreads and use more of the high volume, low calorie spreads such as a veggie spread that I made my self.
===========================================
After a while I started to use mostly veggie spreads along with different toppings on the veggie spread and other low fat spreads on the bread. By using more vegetables and spreads with less oils and fats, I cut my calorie consumption down to about 1,200 on eat-day and 600 hundred on diet-day. This allowed me to start to lose weight consistently. That is when I felt as though I had finally taken control over my body.
I believe that I was able to adjust to the diet because of the variety of breads, vegetables, meats, and spreads I had every day. Even though I eat mostly bread with my meals, I was able to continue on the diet and lose weight.
===========================================
At one point I became comfortable eating nothing at all on diet-day. Then I read a report that suggested that I might not be getting enough fat in my meals. That is when I started to eat a handful of nuts on eat-day. I also included more fish in my meals. This gave me the fats and oils I needed. I probably was consuming enough fat without the nuts and extra fish, but I adding them anyway just to be safe.
Researchers have shown over and over that people who follow a diet low in fat and high in fiber lose weight. This is an established fact. However, the problem with following those simple instructions was “How to put together a diet that could be followed day after day.” The food had to taste good. The Skip A Day Diet has evolved to a point where it works well for me and the other people who have tried it, and the food tastes great. Will it work for everyone? That has to be determined from trials and research. In the meantime, I believe that it will work for most of the people who need to lose weight, and it can be done without a lot of exercise.
===========================================
Now that I look back at the development process, all of the time spent trying the various diets was only part of the research because nothing actually worked until I fully developed the Skip A Day diet and lost weight with it.
I gained a lot of knowledge about dieting while conducting research for this program, but it all comes down to this: The Skip A Day Diet, whole grain breads, vegetables without added fats, spreads without added fats, lean meat with all of the fat and skin removed, nuts, fish, and the Upside Down Quarter all come together to make the weight-loss program work.
The goals of an interview should be to give the workshop participants an up close and personal look at overweight children. This will let the people in the group get to know some overweight children and learn how they feel about being overweight. These children feel hurt when people are staring, teasing, or talking behind their back. Also, the audience should learn that being overweight is generally not the child’s fault. It is the parent’s fault when a child is overweight.
===========================================
Suggested Starter:
* Hello Johnny, My name is Walter and we are making a video about children who are overweight. We want to show people that you are just like everyone else. I want to be able to show people that you are just a regular guy.
* I want you to do most of the talking. So I’m going to asking you some questions and give you a chance to tell people what you think.
===========================================
1. First, introduce yourself and tell everyone what you enjoying doing for fun such as watching television, playing video games, going to movies, and other things like that.
2. Tell them what you like about school and what you would like to do when you grow up: doctor, lawyer, dentist, teacher, fireman, or police officer.
3. Is being overweight a problem for you? If so, how does being overweight bother you?
4. Do you think other people have problems with you being overweight?
5. How do you think you got to be overweight in the first place?
6. If you could give a message to other young children that would help keep them from getting overweight, what would you tell them?
7. If you could lose all of your excess weight down to your correct size, what would you do to keep the weight off?
===========================================
Topic Starter:
Healthy Food Choices
When making healthy food choices, emphasis should be placed on choosing a variety of fruits and dark green leafy vegetables as well as bright-colored vegetables that are loaded with antioxidants and fiber. In addition, only complex carbohydrates are found in grain products and vegetables prepared without added sugar. The American Dietary Guidelines recommend eating at least half your grains as whole grains, which is at least 3 servings of whole grains a day. While on a diet, you may double this amount of whole grain in bread to lose weight.
According to a study published in the Archives of Internal Medicine, eating foods high in complex carbohydrates and low in fat can promote weight loss even without exercise.
===========================================
The energy providing nutrients such as fat, carbohydrates, and protein, are used in proportion to each other in the body. Therefore, basing a diet on any one food probably will not work simply because food should be used in balanced portions and variety.
The key to a healthy lifestyle starts with what you put in your mouth. It is as simple as that. This would include fruits, vegetables, meat, and fish. Too much fat causes you to gain weight just as too much protein and too much carbohydrate will cause you to gain. All three can make you fat if you eat too much of them.
===========================================
If you currently drink soft drinks, it is imperative that you give up soft drinks first, because they are the worst sources of added sugars in the American diet.
===========================================
Statistics and Facts
===========================================
You may verify and update statistics on the Internet before using them:
Overweight is the excess amount of body weight that includes muscle, bone, fat, and water.
Obesity is the excess accumulation of body fat. One can be overweight without being obese: a body builder who has a lot of muscle, for example. However, for practical purposes, most people who are overweight are also obese.
Doctors and scientists generally agree that men with more than 25 percent body fat and women with more than 30 percent body fat are obese.
When a man's BMI is over 27.8, or woman's exceeds 27.3, that person is considered overweight. The degree of obesity associated with a particular BMI ranges from mild obesity at a BMI near 27, moderate obesity at 30, severe obesity at 35, to very severe obesity at 40 or greater. An estimated 41 percent of the population has a BMI greater than 25.
The number of overweight Americans increased from 25 to 33 percent between 1980 and 1991.
The survey also shows that minority populations, specifically minority women, are disproportionately affected: approximately 50 percent of African American and Mexican American women are overweight.
By a similar definition, more than one in five children and adolescents aged six through seventeen are also overweight.
Overweight and obesity is a known risk factor for diabetes, heart disease, high blood pressure, gallbladder disease, arthritis, breathing problems, and some forms of cancer.
Total number of overweight adults: (twenty through seventy-four years old) approximately one-third or 58 million Americans. (Numbers derived from NHANES III, 1988-91, which defines overweight as a BMI value of 27.3 percent or more for women and 27.8 percent or more for men)
* Overweight adult females (20-74 years old): 32 million (1990)
* Overweight adult males (20-74 years old): 26 million (1990)
* Total number of overweight youths: 6 through 17 years old approximately 11 percent or 4.7 million children
===========================================
Other Overweight/Obesity-Related Statistics
===========================================* The number of extra calories a person must eat to gain a pound or burn to lose a pound: 3,500 calories
* The percentage of adult American women trying to lose weight at any given time:
33 to 40 percent
* The percentage of adult American men trying to lose weight at any given time:
20 to 24 percent
* The average number of calories a person burns eating:
.023 kcal per minute/per kilogram of body weight
* The annual number of deaths attributable to poor diet and inactivity:
300,000 deaths
* Nearly 70 percent of the diagnosed cases of cardiovascular disease are related to obesity.
* Obesity accounts for $22.2 billion, or 19 percent, of the total cost of heart disease.
Obesity more than doubles one's chances of developing high blood pressure, which affects approximately 26 percent of obese American men and women. The annual cost of obesity-related high blood pressure is close to $1.5 billion dollars.
Almost half of breast cancer cases are diagnosed among obese women; an estimated 42 percent of colon cancer cases are diagnosed among obese individuals. Obesity-related breast cancer and colon cancer account for 2.5 percent of the total costs of cancer, or $1.9 billion dollars annually.
Americans spend an additional $33 billion dollars annually on weight-reduction products and services, including diet foods, products, and programs.
Globally, there are more than 1 billion overweight adults, at least 300 million of them obese.
Obesity and overweight pose a major risk for chronic diseases, including type-2 diabetes, cardiovascular disease, hypertension, stroke, and certain forms of cancer.
The key causes are increased consumption of energy-dense foods high in saturated fats and sugars, and reduced physical activity.
===========================================
Things to Remember
===========================================1. Go on the Skip A Day Diet and stay on it. The diet will keep you from gaining weight while you condition your body until it can start burning fat.
2. Review the exercises and choose the ones that you can do safely. When you get started, increase the intensity, and duration of your exercises until you can stay active for up to one hour every other day.
3. If you are over fifty, do a twenty-minute session of light exercise when you get up in the morning and at night before you go to bed. Also, do a few exercises throughout the day to stay active.
4. Continue to diet, exercise, and practice sedentary avoidance until you reach your target weight. When you reach your target weight, go on a maintenance program to stay in shape.
5. Drink water
===========================================
Author’s Insight
===========================================Developing the Skip A Day Diet Program has been a challenging task. Before I started working on it, I tried all of the traditional diets:
Very low carb diet
Very high carb diet
High protein diet
Very low fat diet
Moderately fat diet
Balanced diet
At times I would think “Nothing is going to work for me” because my body must be conforming to the set-point theory, which says that once your body reaches a certain weight, it becomes set at that new weight. The new weight would then be the acceptable weight that the body tries to maintain.
===========================================
Besides being overweight, at times I had terrible back pain and my doctor would tell me that my cholesterol and blood pressure were up and that something bad was going to happen if I did not get my weight down. That would cause me to work at trying to lose weight again.
After experimenting with different diets, I decided to develop a new diet. My goal was to try and figure out how to improve on a diet that has proven itself through the years. Experts say that the balanced diet works, so I asked myself the question, Why should I reinvent the wheel if there is a diet that already works for everyone? I tried the balanced concept for a while, but it did not work very well. However, I did learn much valuable information while doing dieting research:
===========================================
A diet unbalanced on the side of weight-gain will allow you to gain weight
A balanced diet will let you keep your present weight.
A diet unbalanced on the side of weight-loss will allow you to lose weight
Armed with this new information, I started working on a new diet, which would be unbalanced on the side of a weight loss. From that point on it should have been easy but, it took another seven years to completely develop and test this new diet program.
===========================================
At first the new diet was called the “All Day Diet.” During that phase of the research, I would skip both breakfast and lunch and eat one large meal at dinnertime. I lost about ten pounds on that version of the diet, but I had problems staying on it. At the time I was also on a rigorous exercise program, which (I found out later) added to the problem. I couldn’t sustain both the diet and exercise over a long period of time because the calorie consumption was too low for the amount of exercise I was doing. I would either hurt myself from over exercising, or I would simply burnout from the diet and exercises. The process took on a pattern. I would stop dieting and exercising, get out of shape, and gain a few pounds. Then I would start back dieting and exercising again. This happened over and over for quite a number of years. I needed a diet/exercise program that I could stay on and lose weight. That is when I started testing the Skip A Day Diet and conducting research to help put it together along with a low intensity exercise plan.
===========================================
I thought that if I could skip two meals a day on the All Day Diet, why not skip all three meals one day and eat the next day? This version of the diet was better, but after a while I started to have problems with it. One of the problems was that I felt that I had to eat enough on eat-day to make up for the day I skipped. So I ate more than was necessary on eat-day.
I had no trouble skipping meals on diet days because I could get through the day just knowing that I could eat whatever I wanted the next day. However, it was difficult to eat even a small snack without triggering my appetite. When that happened, I would eat more than I should and whatever I wanted. I just knew that if I could cut back two meals a day, the fat would start flying off, but that did not happen.
===========================================
At the time I was experimenting with a lot of different diet/exercise combinations, so when something caused me to lose a few pounds, I would focus on what I thought caused the weight loss. The pattern kept coming back. With food, when I ate plain-food meals too long, I would get bored with them. With exercise, when I over-exercised, I would burnout.
I thought that whatever finally worked for me would no doubt work for others. That’s when I started writing this book. My goal was to come up with a diet that works and to share it with others as soon as possible. However, it took much longer than I expected to develop the diet and write the book.
===========================================
The only thing that finally worked well for me was the volume component of the diet. It allowed me to eat a wide variety of delicious foods and fill my stomach to capacity with a staple that kept me full. In my search for a suitable staple, I tried several combinations with: vegetables, legumes, brown rice, and potatoes. After a while I started to experiment with different breads. I soon found that bread works the way I wanted a staple to work. It filled me up without a lot of extra calories.
The breads that I like include multi-grain, whole grain, and whole wheat bread. In order to stay with the skip a day concept, I would eat bread, vegetables, poultry, meat, and fish on eat days and use only breads, vegetables, and spreads on diet-day. This worked well until I started using too many and too much spread on the bread. When I counted up the calories, I found that I was consuming too much fat in the delicious spreads. Then I had to cut back on the best spreads and use more of the high volume, low calorie spreads such as a veggie spread that I made my self.
===========================================
After a while I started to use mostly veggie spreads along with different toppings on the veggie spread and other low fat spreads on the bread. By using more vegetables and spreads with less oils and fats, I cut my calorie consumption down to about 1,200 on eat-day and 600 hundred on diet-day. This allowed me to start to lose weight consistently. That is when I felt as though I had finally taken control over my body.
I believe that I was able to adjust to the diet because of the variety of breads, vegetables, meats, and spreads I had every day. Even though I eat mostly bread with my meals, I was able to continue on the diet and lose weight.
===========================================
At one point I became comfortable eating nothing at all on diet-day. Then I read a report that suggested that I might not be getting enough fat in my meals. That is when I started to eat a handful of nuts on eat-day. I also included more fish in my meals. This gave me the fats and oils I needed. I probably was consuming enough fat without the nuts and extra fish, but I adding them anyway just to be safe.
Researchers have shown over and over that people who follow a diet low in fat and high in fiber lose weight. This is an established fact. However, the problem with following those simple instructions was “How to put together a diet that could be followed day after day.” The food had to taste good. The Skip A Day Diet has evolved to a point where it works well for me and the other people who have tried it, and the food tastes great. Will it work for everyone? That has to be determined from trials and research. In the meantime, I believe that it will work for most of the people who need to lose weight, and it can be done without a lot of exercise.
===========================================
Now that I look back at the development process, all of the time spent trying the various diets was only part of the research because nothing actually worked until I fully developed the Skip A Day diet and lost weight with it.
I gained a lot of knowledge about dieting while conducting research for this program, but it all comes down to this: The Skip A Day Diet, whole grain breads, vegetables without added fats, spreads without added fats, lean meat with all of the fat and skin removed, nuts, fish, and the Upside Down Quarter all come together to make the weight-loss program work.
===========================================