Solve “battle of the bulge" problems Are you having a “battle of the bulge” problem? If so you are part of a problem in the United States second only to inflation, according to Bud Belnap, assistant professor of Physical Education. _ “Obesity, smoking and use of drugs, and lack of exercise are literally killing us,” said Mr. Belnap. “Figures vary but from 100,000 to 150,000 deaths in the U.S. each year are really _ preventable - basically caused by one of these three abuses to the body. “If the trend isn’t changed, some time in the future one-half of the population will be taking care of the other half in some type of health program.” Mr. Belnap pointed out that the typical American goes about dieting in a roller coaster fashion, crash diets and then, after losing a little weight, eats everything in sight. Americans lose weight but it doesn’t stay off because it’s not their life style. “Dr. Jean Mayer, one of the foremost nutritionists in the U.S. and author of ‘Overweight Causes, Cost, and Control’ doesn’t think. Americans really eat more than they ever did, we are just doing a lot less. He refers to the “crash diet” as the “rhythm method of birth control.” Mr. Belnap believes this is where life style comes in. We don’t take time to eat and instead of eating a balanced diet we rush for the fast food business. It’s nice to go and have second chicken joined the third chicken at the feeder. “Eating is a social process even for fowl!” Cattle are placed in a pen and their exercise restricted in order to “fatten” them up. The more cattle that are placed in the pen the longer the cattle will stand and feed, almost as if they are afraid they will miss out if they leave the feed.. Joining Mr. Belnap in giving advice on general weight loss is JoAnn Otte, also an assistant professor in physical education. 1. Eat three regular meals a day but eat less and be selective about what you eat. Crash diets or eating once a day is not the way to go about it. Two control groups of people on 1,000 calorie a day diet had interesting results. One group ate three times a day and one group ate six times a day. The group that ate six times a day lost significantly more weight. The experiment showed that keeping a higher metabolism throughout the day utilized or consumed more calories. When you try to starve, the brain protects your body and tells the body to back off on its metabolic level and conserve energy so you don’t use as many calories. Weight Watchers recognize this and use eating sensibly as part of their diet. Fortunately they have now added exercise to their total regiment to burn more calories. 2. Many people avoid water because it has weight in it - but it is not true weight. We recommend drinking a lot of water and avoid soda pop and beer that has calories and no food value. Americans can’t get anything down unless it’s sugar or alcohol - coated. Water takes up some of the space in the stomach and takes the edge off our appetite. 3. Eat more vegetables that contain fiber. It gives a full feeling and helps the will-power but cellulose foods don’t give us many calories because man does not have an enzyme to digest cellulose. 4. Balanced diet - reduce fats and carbohydrates and elevate lean proteins slightly, meat, chicken and fish. Protein, when used as a source of body fuel is not an efficient energy source, therefore causing us to use more calories. In analogy we get less miles per gallon out of protein as a fuel source than fats or carbohydrates. 5. Go on a mild exercise program. The lower the intensity and the longer the duration and better it will be for fat loss and stabilization of blood sugar levels which will consequently reduce appetite. People that exercise at a low rate of intensity for 20-60 minutes will eat significantly less food. It also has a tendency to reduce the appetite. Walking is the best activity for the majority of the population. The higher the intensity of exercise the more you burn carbohydrates as your source of fuel. This lowers blood sugar levels and increases the appetite. a break but I think we do it too ‘much. We go from a balanced diet to one with too many fats and carbohydrates. Our diets are bland without enough roughage and fiber. Even meals at home, if they are “instant” are not as good as from “scratch.” “Man is really a pleasure seeking animal. Eating food is pleasant, rewarding, something we like to do and it is environmentally or socially oriented and we're influenced by those around us on what we eat or consume.” Page:10 a higher physical fitness level, but is not the important feature when dealing with obesity. 6. Another tradition we need to | break is getting toe much sleep, The heavier you are the less energy you have - the more you rest and sleep - the fatter you get _ - the lower your metabolism goes © and the fewer calories you use. Blood levels change and its a vicious circle. Six-eight hours sleep is sufficient. “The most important thing in 7 any diet is something you have to be “committed” to for life - it can’t be a one week on - one week off thing,” said Mrs. Otte. — “An excellent diet is the ‘exchange system.’ You don’t have to count and keep track of — calories. In five food group areas — - breads, fruits, vegetables, meat — and fat, you learn how many you can eat a day. Then you can “exchange” within food groups. _For instance, if you want a potato you can eliminate a bread 7 from the bread group. The system is not only sound and easy to use. Leafy vegetables 7 can be eaten without restriction,” 7 she said. 3 The details for the “exchange system” can be found in Fitness Otte and Bud Belnap, WSC monitoring assistant professors equipment and of piyec advise “exer- _ for Life by Allsen, Harrison and © Vance. Mr. Belnap and Ms. Otte concur that basically they would © like to see people change, exercising and dieting correctly and getting things in perspective. influences our lives. These and JoAnn 4 nutritionally but well-balanced (continued from page 9) ical education, check cise” as a way of life. © © level of intensity will bring about. q Is a penny saved...! _ Citing an experiment on chickens, Mr. Belnap said one chicken was placed in a pen and feed until it was full. When it had left the feeder another hungry chicken was placed in the pen with the first. It started eating and the first chicken came back and joined the second. They g aie together until the second "chicken was satisfied. Again a hungry chicken was placed into the pen and both the first and The obese person needs the mild, continuous exercise so they are not “burned” out in one week and give up. Of course a higher any of a dozen other very worthwhile educational programs at Weber State need additional— funding. | We would like to contact you to explain more about how a charitable trust may benefit you and as well as Weber State. Unfortunately, it is often hard — for us to find those who are interested. Would you mind contacting us? If you are interested in learning about your benefits from establishing a charitable trust, making a will, or saving taxes through skillful estate planning, please write the Development Office at Weber State College, or call us at (801) 626-6568.