Weight Loss Principles

Transcription

1 Weight Loss Principles How to Achieve Your Goals and Stay Healthy Dr. Adam Hoogeveen, DC, CCWP Hoogeveen Chiropractic Wellness Center

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5 The Change Triangle Information Actions Belief System Write down 3 things!

6 Your Deeper Goal and The Why Weight Loss? Feel Good Look Good Do Favorite Activity Play with Grandkids Be Healthier Prevent Serious Health Problems

7 Inverting Your Triangle Weight loss and being healthy is hard, complicated, demanding, And probably not sustainable or worth it. Philosophy To lose X pounds, one painful and stressful day at a time Purpose Deprived, Suffering, Stressed Bored Restrict Calories Starve Painful Exercise Weight Loss Prosperity Procedure Psychology

8 Inverting Your Triangle Optimal Health Make choices that Provide proper MMM. Dedicated, Thankful, Joyful, and Fulfilled. Prosperity Procedure Psychology Be the healthy self I was designed to be. Purpose My body is designed for an ideal weight and a life of wellness. Philosophy

9 Weight Loss Equation So Easy, Right? Ein - Eout = Weightchange First, hypocaloric balance is necessary for changing body composition, but the effectiveness for establishing imbalance does not equate with the effectiveness for body compositional changes, or any biomarkers associated with metabolic issues. -Clarke, JE J Diabetes Metab Disord Apr 17;14:31.

10 One Powerful Study Clark, JE. Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis. Journal of Diabetes & Metabolic Disorders (2015) 14: Peer Reviewed Published in US National Library of Medicine at the National Institutes of Health Systematic Review Meta-Analysis 66 Studies 162 study groups

11 Weight Loss Equation So Easy, Right? Gut Flora Hormones Ein Foods Stress Sleep BMR Body Fat Activity

12 Here We Go Again Gut Flora Hormones Eout Foods Stress Sleep BMR Body Fat Activity

13 Eout/in Activity First of all, exercise and activity matter. In conclusion, we have shown that one bout of exercise improved postprandial skeletal muscle glycogen synthesis and decreased postprandial de novo lipogenesis and hepatic triglyceride synthesis o Rabøl, Rasmus et al. Reversal of Muscle Insulin Resistance... Proc of the Nat Acad of Sciences of the USA (2011):

14 More importantly, resistance training was more effective than endurance training, or combination of RT and ET, utilizing whole body and free-weight exercises, at altering body compositional measures and reducing total cholesterol, triglycerides and LDL. Additionally, RT was more effective at reducing fasting insulin levels than ET or ET and RT. Thus indicating that focus of treatment should be on producing a large metabolic stress rather than an energetic imbalance for adults who are overfat. Clarke JE. J Diabetes Metab Disord Apr 17;14:31. Chronic Cardio Eout/in Activity

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16 the inclusion of ET was more effective when performed at high intensity, or in an interval training style than when utilizing the relatively common prescribed method of low-tomoderate steady state method. o Clarke JE Diabetes Metab Disord Apr 17;14:31. At Least NOT

17 Eout/in Activity Endurance Training alone will lose you muscle! When examining the effect of endurance training, ET alone appears to be less effective to allow for the retention of fat free mass than dieting alone, or in a combination with use of diet. o Clark, JE. J Diabetes Metab Disord Apr 17;14:31. Muscle and Bone

18 Eout/in Sleep Studies that have 2 Groups, calorie intake and physical activity equal, sleep restricted in group 2. o Decreased leptin hormone. o Increased ghrelin hormone. o Increased reports of hunger and appetite. o Stimulated brain regions sensitive to food stimuli. o Higher insulin resistance with resulting impaired glucose tolerance. Thus, chronic sleep curtailment, which is on the rise in modern society, including in children, is likely to contribute to the current epidemics of type 2 diabetes and obesity. Copinschi G et al. Front Horm Res. 2014;42:59-72

19 Eout/in Stress/Hormones Stress hormones intensify your craving for sugar and fat! The available evidence suggests that due to hormones secreted during stress that promote motivation for food and intake (e.g. glucocorticoids), many individuals overeat in response to chronic stress. o Rosenbaum et al. Understanding the Complexity of Biopsychosocial Factors... Health psychology open 3.1 (2016):

20 Blood sugar, blood pressure, heart rate, stimulate fear and anxiety brain centers. Stressor Cortisol Inflammation, overstimulated animal brain, belly fat deposition, and more.

21 Eout/in Stress/Hormones Participants assigned to acceptance-based training attained a significantly greater 12-month weight loss than did those assigned to standard behavioral therapy. ABT participants were also more likely to maintain a 10% weight loss at 12 months. o Obesity (Silver Spring) Oct;24(10): doi: /oby Acceptance-Based Training? o tolerating discomfort and reduction in pleasure, enacting commitment to valued behavior, and being mindfully aware during moments of decision-making. How you manage your stress matters!

22 Eout/in Stress/Hormones Whereas glucocorticoids (cortisol) are antagonized by insulin and leptin acutely o Adam TC et al. Physiol Behav Jul 24;91(4): Epub 2007 Apr 14. under chronic stress, that finely balanced system is dysregulated, possibly contributing to increased food intake and visceral fat accumulation. Insulin or Leptin = Cortisol Eating Sugar Fat Deposition Stress

23 Eout/in Foods 12 week study 32 people, type II diabetes, using lifestyle modification and metformin. Group 1 Eat lean meats, fish, seafood, vegetables, fruits, berries, and nuts. Eggs (1-2/day), potato (1 medium/day), Dried fruit (130 g/day), Nuts (60 g/day). Group hour of ET + RT, 3x/week Group 1 Lost 7.9% of weight, 80% was fat. Group 2 Lost 7.2% of weight, 83% was fat. Otten, J et al. Diabetes Metab Res Rev 2017; 33: e2828.

24 Eout/in Foods Systematic Review Meta-Analysis of Ancestral (HG) Diet vs. Guideline Diets. o NO CALORIC RESTRICTIONS in Ancestral groups VS Paleolithic nutrition resulted in greater short-term pooled improvements on each of the 5 components of the metabolic syndrome... Manheimer, EW et al. Am J Clin Nutr 2015;102:

25 Eout/in Foods Low Carb vs. High Carb (Calories Equal!) o Both diets achieved substantial weight loss and reduced HbA1c and fasting glucose. The LC diet, which was high in unsaturated fat and low in saturated fat, achieved greater improvements in the lipid profile, blood glucose stability, and reductions in diabetes medication requirements o Low Carb diet also had a 9% better completion rate! Tay, J et al. Am J Clin Nutr 2015;102:780 90

26 Eout/in Hormones Glycemic index/load Insulin Response Sugar converted to Fat Insulin Resistance? Type 2 Diabetes?

27 Eout/in Hormones Fat Tissue secrets Leptin Insulin Response Leptin Resistance Sugar converted to Fat

28 Eout/in Gut Microbes Taken together, these data indicate that, similar to HF/HSD, consumption of an LF/HSD induces dysbiosis of gut microbiota, increases gut inflammation and alters vagal gut-brain communication. These changes are associated with an increase in body fat accumulation. o Sen T et al. Physiol Behav Feb 26. Environmental influences such as diet, exercise, and early life exposures can significantly impact the composition of the microbiota, and this dysbiosis can in turn lead to increased host adiposity via a number of different mechanisms. o Nehra V et al. Physiology (Bethesda) Sep;31(5):

29 Eout/in Basal Metabolic Rate BMR adjustments explain frustrating plateaus and less result than expected. We were designed for not

30 Gut Flora Hormones Foods Stress Sleep BMR Body Fat Activity = Weightchange

31 Will Power? Portion Control? However, there is considerable evidence that our evolutionary heritage has made most humans highly sensitive to the availability and nature of food in the environment. o Obes Res Oct;11 Suppl:44S-59S.

32 Will Power? Portion Control? It therefore may be unrealistic to expect that enhancing self-regulatory skills will be sufficient to overcome the combined influence of our appetitive predispositions and the obesigenic environment. o Obes Res Oct;11 Suppl:44S-59S.

33 Will Power? Portion Control? However, there is growing evidence that weight control interventions that focus on the availability, structure, composition, and portion size of foods in the diet improve long-term weight control. o Obes Res Oct;11 Suppl:44S-59S.

34 Individual Strategies Find a Partner or Coach! o More weight loss and better WL maintenance Cochrane Database Syst Rev Aug 15;(8):CD JAMA Mar 12;299(10): Day Challenge or Slow and Steady? o See the results motivation provided o Mindset Right slower change tolerable

35 Individual Strategies Intermittent Fasting o Weight loss was achieved in overweight and obese adults following intermittent energy restriction diet (intermittent fasting) and this loss was comparable to a daily energy restriction diet. Davis CS et al. Eur J Clin Nutr Mar;70(3):292-9.

36 Individual Strategies Low Carb, High Carb, Paleo, DASH, GAPs, etc? ofeed your activity level with whole food carbohydrates. ofocus on whole, natural, minimally-processed foods within the approach you have committed to. oincorporate Physical Activity that matches well with your diet. ostart with sustainability, don t just finish with it.

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