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The Right Approach to Weight Loss

The Right Approach
By Dr. Romulo De Villa, PhD
Transcribed by Jason Estimado



The World Health Organization estimates that 1 billion people in the world is overweight.
31% of Americans are obese
21% of Filipinos are obese

Belly Dangerous
Metabolic syndrome is growing more prevalent
Metabolic syndrome consists of excess abdominal fat, high triglyceride levels, low HDL, and often hypertension.
Intra-abdominal fat (the fat inside the muscular walls of your abdomen) is dangerous adipose (fat) tissue. If your tummy is large even though there is little surface fat, have it checked out.
> 40 inches waistline is bad for men (mine is 32” ^_^)
> 35 inches waistline is bad for women

Why are people getting fatter (are you one of them?)
Urbanization
Rural folk are more physically active
Rural folk eat mostly homegrown food
Urban people have a fastfood culture
Media pressure (ads that lure people to unhealthy lifestyles)
The food pyramid theory (the one we are taught in school!)
Carbo sources should be whole grains, fruits and veggies
The pyramid doe not limit intake of refined carbo like white bread, pasta, etc.
Fiber 20 to 30 mg a day is ideal for gradual (as opposed to spiking) increase and decease of glucose in the blood

Meat + white rice = bad! We need more whole fruits and veggies (not juice!) for more fiber

Increased weight is associated with

Heart disease
Cancer
Stroke
Diabetes
Osteoarthritis (increased pressure on weight bearing joints such as the knee wears down the bones)

Unbalanced approach = Fad diets = Bad!

High protein and low carbo – uses fat and protein for energy
We have to spare proteins from being utilized
In rare cases, may lead to coma due to ammonia intoxication
Fat free diet – you risk not getting good fat like Omega 3
Cabbage soup diet – very low nutrients
May be prone to vitamin and mineral deficiencies
May depress immune system
Grapefruit diet – no variety
While grapes may be good for you, you will be missing on important nutrients

Why These Approaches Fail
The number one rule of the body is to protect itself
Homeostasis – the body rights itself
It has the ability to thwart efforts
Need to address weight loss from multiple approaches so that the body cannot
adjust.

Past Diet Alternatives
Focus on only ONE aspect of weight management
Our bodies adapt and create its own effort to protect itself

Control weight from all sides!
Control carbo intake, boost thermogenesis (heat production), and inhibit fat storage

Four Pillars to Achieve and Maintain Desired Weight

1. Proper nutrition and supplementation
2. Regulate intake
3. Metabolic rate modification – burning more calories
4. Reduction in fat assimilation

Proper Nutrition and Supplementation
Balanced meals, more fiber, balanced fat, carbo and protein
Complete and balanced supplement (this is definitely not Centrum)

Intake Regulation – control of food intake
Eat high satiety foods before meals – eggs, milk
Fiber foods first
Mind control
Eat to remove hunger, don’t overindulge

Metabolic Rate Modification
Exercise
Boost thermogenesis
Control carbo cravings
Green Tea for weight loss – boosts thermogenesis, controls carbohydrate cravings, according to a Harvard Study, inhibits fat storage through inhibition of formation of blood vessels that supply blood to fat cells

Calcium – inhibits fat storage
Calcium may reduce risk of being obese or overweight
Many dieters avoid dairy products because they are high in fat (cheese, ice cream) or simple sugars (yogurt), yet studies (by Harvard and JAMA) show that consuming dairy products like milk is linked to decreased body weight and fat.

Micronutrients that control carbo cravings – helps maintain normal glucose and insulin response -- Chromium and Vanadium

Controlling carbo cravings will regulate blood glucose levels by modulating spikes in the blood sugar content

Stress Hormone Control
Cortisol – negatively affects weight management
May increase fat storage
Reduce ability to lose fat
According to studies, there is a significant correlation between high cortisol levels, body weight and healthy cortisol levels. The higher your cortisol levels are, the greater you weight.

High dietary restraint is associated with high cortisol

Balanced cortisol levels may decrease appetite and regulate blood glucose levels (no wonder we tend to eat more when we are stressed)

Reduction in fat Assimilation
Insoluble fiber allows our digestive system to cope with fat by binding with fatty compounds
Improves the body’s handling of glucose by slowing digestion

Healthy daily Fiber Intake
20 to 35 grams/day
You have to eat these daily:
Whole meal bread 4 slices
Whole Grain cereal 1 serving
Fruits 3 pieces (fist sized, not grape sized)
Veggies (leafy) 2 cups
Starchy Veggies (potato) ½ cup


I hope this will help people who have been trying to lose weight, but have met with little or no success. Feel free to send me messages for questions.


Dr. Romulo De Villa
* Molecular & Nutritional Oncologist Professor of Biochemistry & Nutrition Molecular Biology & Biotechnology Consultant

* Finished his M.D. degree from Far Eastern University – Dr. Nicanor Reyes Medical Foundation (FEU-NRMF) where he serves as faculty of the Department of Biochemistry & Nutrition since 1985.

* A certificate degree in teaching Biochemistry from University of the Philippines (UP) Manila obtained in 1985. He obtained his Ph.D. degree in Molecular Biology and Biotechnology from the Molecular Biology and Biotechnology Program of the College of Science at UP (Diliman campus) in April 1997 with the help of the scholarship he received from the Philippine Council for Health Research and Development.

* He did his dissertation research on Methotrexate Drug Resistance of Human Carcinomas as a Research Fellow first at Section of Oncology of Boston University.

Jason Estimado
* Physical Therapist from UP Manila.
* Health consultant for a multi-awarded international health company
* Trained by Dr Romulo De Villa in nutrition and health care

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