75% of weight loss is above the neck!
 

Fat Proof Your Family
Ron Eaker,M.D.

Interview Questions

Question:
You state in the introduction of your book, “The greatest health care crisis in this country is not AIDS, not cancer, not heart disease, not even HMOs; it is people not making healthy lifestyle choices.”  What do you mean by this?
Answer:
Eight of the top ten causes of death in this country are significantly influenced by lifestyle habits, and these habits are all learned behaviors.  Eating the wrong food, and way too much of it, tops the list.  Next are the majority of folks who have their PhD in couch potato physiology.  If we would just move more often and for longer time periods we could eliminate many of the health problems suffered by our kids and loved ones.  These are all choices we make daily.  We need to grow up in our responsibility instead of growing out with our girth.  Granted, there are some circumstances where disease and illness are not self-inflicted.  This is not to imply that you (or God) “caused” your cancer or your child developed leukemia because of a poor diet.  But the reality is that we have the power to make choices that dramatically affect our health, and it is time that we joyously embrace that power and put it to work in our favor instead of it being a burden.
Question:. In this time of the “diet de jour”, what makes the Fat Proof approach unique?
Answer: Several things! First, this approach focuses on the role of the family in achieving fitness and health.  We must shift from “me” thinking to “us” thinking.  The greatest teacher for your kids is you, and the greatest tool for teaching is your example.  Nothing happens in isolation, and this extensively applies to family health.  Studies have shown that the biggest influence on a family’s overall health is the health behaviors of the mother.
     Second, this plan is simple.  It is not full of complex theories and impossible to follow rules.  It merely incorporates ideas that are time tested, like total calorie restriction, and easy to follow.  Most diets fail because they are designed for short term use, and once you “go off” and resume your evil ways, the fat leaps back.  Also many diets are so restrictive and boring that no one can reasonably maintain the regimen for more than a month (especially children).  Fat Proofing relies on un-common sense eating that is based on abundance and variety.  God has given us a wealth of pleasurable foods; moderation is the key.
   Third, the Fat Proof lifestyle encompasses mind, body, and spirit.  Getting healthy is not just about losing weight or looking good in a bathing suit, it is a balance of emotional and spiritual health as well as a six pack abs!  You have to exercise your emotional and spiritual muscles as well as your biceps.
     Fourth, it stresses the critical component of exercise.  You cannot be fit without exercise, and that means the entire family, from baby Huey to GrandPa Jones.  The family that plays together, stays together.
Question: Hold on now, you say diets make you fat! How so?
Answer: Dieting illustrates a temporary solution to a long term problem.  Actually it becomes the problem itself.  The Yo-Yo diet lifestyle (lose it and gain it… then repeat) has been shown to increase the risk of heart attacks, even in minimally overweight persons.  When you diet the traditional way, severely limiting calories or eating only “special” foods, your body’s metabolism actually goes into a perceived starvation mode.  It’s saying, “Whoa, this gal must be in a famine because all we’re getting for fuel is tofu and oat bran.” So in its infinite wisdom, the body responds by reacting, “Well if that is the case, I’m going to slow things down a bit and try to conserve as much as possible so I don’t break down.” Practically speaking, diets actually slow metabolism, which is just the opposite of what you want to happen.  Yes, you will lose 10 pounds by eating 500 calories a day, but 10 pounds of what?  The answer is mostly water, muscle and a little fat.  Then, when you resume your normal 2000 calorie days, the body sees this abundance and says, “Wow, now I need to save some of this extra for a rainy day.”  That would be fine except she saves it in her butt and thighs!  The key is to combine reasonable calorie restriction with moderate exercise and you get permanent metabolic changes that actually work to keep you fit.  Is God good or what!
Question: What does the Bible have to say about healthy living?
Answer: Quite a lot.  One of my favorite verses is 1Corin. 6:19 “ Or don’t you know that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.”  God cares about our physical, emotional, and spiritual needs. A major part of Jesus’ ministry was healing the sick.  God wants you well, just like a parent would give anything to heal their afflicted child.  But to carry that analogy further, God, like our parents, won’t make decisions for us, so we have to take responsibility. 
     Scripture is full of good nutritional advice.  From both the Old and New Testaments we get instruction about avoiding high fat foods, focusing on a vegetarian based (not exclusive) diet, and limiting certain dietary habits (like alcohol).  God also advises against many behaviors that are known to have severe health repercussions such as promiscuity and gluttony.  The Bible is our owner’s manual, and we should heed its advice whether it applies to our spiritual health or our physical health.
Question: Who would benefit from reading Fat Proof Your Family?
Answer: My publisher says every person in the known universe, and even the unborn, but I tend to be a bit more conservative and see its major utility for adults with families. (Okay, maybe that is a bit broad also, but, hey, I want to get the word out!)  Truly, parents with concerns for the health of their family have the most to gain.  We are floundering in an epidemic of childhood obesity, and it is incumbent on parents to educate themselves and serve as positive role models.  Parents taking control is the only long term solution, not government, not doctors, not even insurance companies!  And it is never too late!  So whether you are 25 and just married or 65 and celebrating your 35 wedding anniversary, you can gain something by learning and adopting the fat proof lifestyle.   If you are looking for a simple, practical, livable guide to healthy lifestyle choices, all based on a Christian world view, Fat Proof Your Family is for you.
Question: You have listed the top ten Fat Proof myths.  Some of these surprised me.  Let’s go through a few and explain what you mean.

Answer:

Top Ten Fat Proof Myths
A.   Exercise burns fat
  ( In many instances, exercise, especially quick burst of activity, burns sugar.  It is the most readily available energy source, and it is the first to be called up by the muscles.  Burning fat stores doesn’t happen until you have been exercising for about 20-30 minutes.  The goal of exercise is not to burn fat; you would have to exercise for hours on end if that was the only mechanism for fat eradication.  The goal of exercise is to change your body chemistry such that the 23 hours you are not exercising, your body is still working to maximize your health.)
B..   Thin is healthy 
( Simply being externally thin implies nothing of internal health.  BMI and/or body fat percentage is a better tool for assessing one’s health.  It estimates how much fat is surrounding your internal organs and muscles, and this better correlates with health risks.  A skinny, squishy woman is usually in worse internal shape than a plump, firm woman.)   
C.   Dieting helps you lose weight 
(Initially, any diet will cause you to lose weight, but in most cases, this is not healthy for the long term.  We are in it for the marathon not the sprint.  Think in terms of lifestyle changes.  Dieting may help you lose weight, but it won’t help you keep from gaining it back, and that is the real problem)
D.   Most people are just too lazy to exercise
 (The biggest excuse is not being lazy-most wouldn’t admit that even if it was true- but not having enough time.  Baloney! Studies now indicate that even 10 minute exercise intervals 2 to 3 times a day can be helpful.  Walk up stairs, park farther away from work, walk around the track while junior is at soccer, and simply make it a priority)
E.   Sit ups create a flatter stomach
(One of the biggest weight loss myths is spot reducing.  No specific exercise and certainly no creams or pills can remove fat from a targeted area.  My buddy the plastic surgeon can do this, but that may be a bit drastic for most of us.  To lose those thunder thighs, you must lose total body fat.  It all leads back to the non-secret formula; low calorie intake and exercise output.  You are genetically programmed to lose body fat in a particular fashion, and this varies between men and women.  Throw away the creams and rubs and pick up a jump rope.  It’s cheaper and will do you more good.)
F.   Losing weight is hard
      (Losing weight is easy.  We have all done it, many, many times.  What’s hard is not gaining it back!  That’s why lifestyle alteration is paramount.  The only way to maintain a weight change, to promote health, and to minimize disease is too live well day to day.) 
G.   The more intense the exercise regimen, the better 
(Studies indicate that for overall cardiovascular health and weight loss, an exercise program that is based on LSD is best.  That is Long,Slow,Distance.  The longer you run, walk, ski, skate or row the better.  Throw away the mileage calculator and buy a watch.  For those wise souls who are already exercising, increasing intensity will improve your fitness and take you to the next level.)
H.   Skinny people eat less than fat people
(In some cases they do. That’s probably why they are skinny!  But in many instances, overweight folks eat about the same as skinny folks, just mainly the wrong things.  Additionally, many skinny people have physiologies that favor keeping them skinny (usually due to exercise) whereas fat folks have tuned their bodies to literally keep them fat.  Fat is a very active organ that actually secretes hormones that can keep you fat.  This is why losing fat is more important than just losing weight.)
I.   Metabolism in men is just like metabolism in women
(Just like almost everything else, men and women are different when it comes to metabolism and physiology.  The basic premises hold try, both benefit from decreased calorie intake and exercise; however, women are indeed subject to those dastardly hormones.  Just ask your wife if she feels at her fittest before her cycle, then duck from flying objects! Everything from where fat is deposited to how quickly it is lost varies between men and women.  You have to know these differences not only to guide you in your quest for health, but to also help your kids understand the differences.)  
J. “Natural” means healthy
 (Natural has become the buzz word for Madison Avenue. It has supplanted “lite” as the moniker for healthy and nutritious.  The only problem is that no one knows what “natural” means.  Simply because a food, herb, or hormone is natural means nothing as to whether it is good for you.  Monkey brains are natural, but I wouldn’t make a casserole from them!  Whenever you hear or read that something is natural, question exactly what that means and make the source back up their claim of safety and effectiveness.  Don’t just assume natural means healthy.)
K. “Low fat” is low calorie and healthy
(The problem with low fat diets is that we forget the maxim of balance and “make up” for the decreased fat by increasing sugar.  It is ironic that “low” or “no” fat usually means more sugar! We have been hoodwinked into thinking we are doing something good for ourselves and our family. In reality, we can usually only get less fat and sugar by just reducing the portions of these foods which are high in these substances.)

Question: What is the difference between being overweight and being obese?
Answer: This is a matter of degrees.  If we use BMI –which correlates well with % body fat- then a BMI of 18.5 -25 is considered healthy, 25-30 is overweight and above 30 is obese.  This is better than simply monitoring weight, and, more importantly, relates better to health risks.
Question: We tend to think of health and weight control in terms of the individual.  Your approach specifically targets the family.  Why is this different and how does it work?
Answer: Fitness and health involves the whole person, and in most situations that person is a member of a family.  So the actions, thoughts, and decisions of that individual impact the family dynamics.  Just ask the mom who wants to quit smoking if it would be easier if her smoker husband would quit with her.  The answer is always yes.  Likewise, if you are trying to make healthy lifestyle changes, the family provides motivation and accountability.  It also changes your attitude.  No longer are you doing this just for you, but you are leaving a legacy for generations to come.  As a parent, you have to take a leading role in setting the tone for what is normal behavior in the family.  If your kids see you exercising and eating well, they are much more likely to adopt this lifestyle as normal and adopt it themselves.
Question: You say, “75% of weight loss is above the neck” Explain?
Answer: The number one reason we fail in diets, teach our kids poorly, and struggle with being one of the fattest nations on earth is our brains!  Don’t misunderstand what I am saying.  I am not saying that you are weak, lack will power, or are a mental midget if you are overfat.  I am saying that our thoughts control our actions and our actions determine our legacy.  That legacy, whether it is leaving millions of dollars or millions of memorable moments, begins with a thought.  Whether it is eating, running, or making a shopping list, the brain generates the spark that eventually translates into action.  If you can conquer the mental aspect of fat proofing your family, you are well on the way to lifelong success.  Once you believe the why, the how will follow.
Question: How do you respond to the person who says, “I’ve tried everything and the weight just won’t come off?
Answer: I have found that most of those situations, they have tried many things for short periods of time.  We all like results, and we like them quickly.  Seeing a demonstrative weight loss or a decrease in dress size can be very encouraging, and likewise, “doing the right thing” and not seeing immediate results can be frustrating.  It truly is a marathon, and few of us have the tolerance for that.  At some point there has to be a level of trust and understanding that honest, consistent use of these principles will make you and your family healthier.  There are rare folks who have metabolic problems or are taking certain medicines that thwart weight loss, so if you are running up against a brick wall, get a good physical exam.  “Trying everything” generally means hopping from one fad to the next, and I understand the level of frustration that comes from that.  Be passionate and commit to making a permanent lifestyle change and the results will be there.
Question: What are the two “non-secrets” of weight control?
Answer: Decrease calorie intake and increase exercise. These are non-secrets because everybody knows this.  The unalterable formula is: weight loss equals calories in minus calories out.  Every diet, every weight loss aid, every successful program, without exception, employs this principle.  Hearing the sky is blue a thousand times may make you sick of hearing it, but it doesn’t make it any less true.
Question: What are the most important nutritional guidelines for children?
Answer: First, reduce portion size.  Restaurants are notorious for large servings, even with kid’s meals. This even filters over to the family dinner table.  Kids don’t need the same amount of food as adults. Second, fast food leads to fast fat.  The average five- year-old can identify a picture of Ronald McDonald and be stumped by a picture of Jesus.  Don’t eat anything you get from a car window!  Third, sodas should be banned as addictive substances.  They are little more than delivery systems for sugar.  Juice flavored water (or, heaven forbid, regular water) is still the best choice.  Fourth, breakfast is a must.  Even if it is a yogurt cup or smoothie, you have to jump start the metabolism if you are to develop a healthy body.  Fifth, snacking on chips, puffs, and other assorted lard containers is devastating to even young arteries.  Studies on kids as young as 15 have shown the formation of artery clogging plaques. Increase fruits and veggies and dump the dough!
Question: You go as far to say that you can’t lose fat or be fit without exercise.  What role does exercise play in the overall health picture?  What types of exercise are best for losing weight?
Answer: You cannot be fit and lose fat long term without aerobic exercise.  That means oxygen burning activity that extends over at least 30-40 minutes.  You don’t have to train for a marathon.  A simple walking program that is consistent will do the trick.  Muscles burn fat (Covert Bailey calls them better butter burners) and the more lean muscle mass you have, the healthier you are.  The only way to get more muscle mass (and decrease your overall fat) is through exercise, and I don’t mean having some device shock your muscles into epileptic fits.  Plainly stated, muscles burn fat, and exercise builds muscle.
Question:  You boldly state, “No area of health care is more fraught with misinformation, misuse, and outright fraud than the weight loss and fitness industry.”  Elaborate on that.
Answer: In this age of quick fixes and McSolutions, scavenging for a short cut to solve problems is routine.  The “I want it, and I want it yesterday” mentality oozes over into health care and the weight loss industry in particular.  The dollars involved are staggering.  Figures from 2001 showed that Americans spent 50 billion dollars that year alone on diet products.   This exceeds the projections for the entire federal education, training, employment and social services budgets by five to ten billion dollars. In fact, this figure is the equivalent of the gross national product of Ireland! The weight loss industry is a very unique enterprise in that, when it fails you, you rarely blame the product. We are hard-pressed to find another business where, if the product doesn’t work, we blame ourselves.  The tendency is for us to believe that we failed the diet rather than the other way around. That is absurd! But that’s exactly what we do when it comes to diets.  And there is a Huckster waiting around every corner to capitalize on this mentality.
Question: Towards the end of the book you say, “Being fit is not just the absence of disease, but a balance of mind, body, and spirit.”  Give some examples of what you mean.
Answer: I have worked with many women who were magnificent physical specimens, but emotional wrecks.  I have known some spiritual giants who were so overweight, they could hardly accomplish their pastoral duties.  Achieving wellness involves a balance in all three aspects of a person’s being.  It’s like a mobile that hangs over the crib of a baby.  If you touch one of the items, the others move in response.  So it is with your health.  Jesus healed broken spirits and damaged psyches, not just physically maladies.  To be healed is to be whole.
Question: If you could do one thing to improve your health right now, what would it be?
Answer: Stop answering all these questions and go out for a run!

 

 

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2007 Fat Proof Your Family
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