A RECENT NEWS REPORT HIGHLIGHTED THE STORY OF AN AMERICAN MAN who, while traveling throughout Africa on a mission trip, was asked, “Is it really true that people in America actually pay money to loseweight?” The man who asked had little food to eat. He would consider himself blessed to sit down to one good meal a day or to provide the same for his family.
Of course, the answer to the man’s question is a sad but emphatic yes. Weight-loss products along with related elective procedures and services amount to a multi-billion-dollar-per-year business in the United States. All of this expense, yet we are still grossly overweight. In fact, many people are clinically obese. Poor food choices are fueling an obesity epidemic in our nation and in other nations around the world.
This crisis is costly. A recent study from the group Campaign to End Obesity now estimates obesity-related costs at close to $190 billion a year in the United States, with increased expenditures for items ranging from health care to worker absenteeism and even to the increased costs for jet fuel and gasoline, since more energy is required to carry heavier passengers.7 The annual medical costs for patients who are obese are estimated to be close to $2,000 higher than for patients of normal weight.
THE FACTS ABOUT OBESITY
We are dealing with a critical issue that needs our attention and action. Obesity is not simply a condition that makes it hard to shop for clothes. Nor is obesity merely a condition associated with social anxiety because you may feel uncomfortable with your physical appearance.
Obesity is a disease. That’s right. If you know someone who is obese, they have a disease. When I (Rick) was younger and heard someone use the word “obese,” I immediately thought of a man or woman who was huge. Someone who had difficulty moving. Someone who had difficulty sitting in a standard chair. Someone who couldn’t be weighed on a household scale. While this may be the case for individuals who are morbidly obese, it is clearly not the case for most who are obese. In fact, many people are clinically obese and don’t even know it.
Obesity is not simply the feeling of disappointment you experience when you see your reflection in a full-length mirror and look heavier than you thought. It’s not just the frustration you sense when you say to yourself, “Yikes, I can’t fit into these jeans anymore!” Obesity, regardless of the degree, is a disease that over time can cause other debilitating diseases. Most people who are obese don’t even realize the damage that’s happening in their own bodies.
Obesity is a lifestyle disease. Obesity is linked to an individual’s daily living patterns. The skyrocketing rise in obesity is directly linked to physical inactivity and poor eating habits.
Obesity is strongly linked to other lifestyle diseases. Obesity is a contributing factor for development of type 2 diabetes and cardiovascular disease. This includes high blood pressure, heart disease, and stroke. Obesity is also associated with certain types of cancer, with chronic joint pain, and with poor sleep quality.
Obesity impacts all populations, regardless of race, gender, age, or socioeconomic status. Recent CDC (Centers for Disease Control and Prevention) reports show that obesity rates are high in all states, ranging from a low of 20.7 percent of the population in Colorado who are diagnosed as obese to a high of 34.9 percent of the population in Mississippi diagnosed as obese. Table 5.1 presents recent figures for the five states with the highest incidence of obesity.
Obesity is also high for all ethnic groups, with non-Hispanic blacks topping the list (table 5.2).8
Obesity starts at a young age. Obesity among children and adolescents has almost tripled since 1980, with approximately 17 percent of boys and girls between the ages of two to nineteen now diagnosed as obese. That’s about 12.5 million individuals. Hispanic boys are more likely to be obese than non-Hispanic white boys, and non-Hispanic black girls are more likely to be obese than non-Hispanic white girls. Perhaps even more alarming is research from the Pediatric Nutrition Surveillance System indicating that one in seven preschool-aged children from low-income families are obese and at risk for chronic diseases.9 Imagine walking into a nursery school classroom. You look around at the precious lives … and one of every seven of the children is obese. Consider the pain and dangers they will face later in life.
TABLE 5.1 Highest Incidence of Obesity in the US
|
State |
Percentage Obese |
|
Mississippi |
34.9 |
|
Louisiana |
33.4 |
|
West Virginia |
32.4 |
|
Alabama |
32.0 |
|
Michigan |
31.3 |
TABLE 5.2 Obesity by Ethnic Group
|
Ethnic Group |
Percentage Obese |
|
Non-Hispanic Blacks 49.5 |
|
|
Mexican Americans |
40.4 |
|
Hispanics 39.1 |
|
|
Non-Hispanic Whites |
34.3 |
Here is the dark picture painted by these facts:
• Obesity is a lifestyle disease with the potential to lead to other chronic diseases and death.
• Obesity rates are increasing at a rapid pace.
• Obesity impacts adults, adolescents, and children from all walks of life.
• 35.7 percent of adults are obese, up from about 13 percent just fifty years ago.
• By 2030, an estimated 42 percent of adults in the US will be obese.10
• 17 percent, or 12.5 million, of children and adolescents are obese.
These facts should spark great alarm in all of us. Former Surgeon General of the United States Richard Carmona warned, “Obesity is the terror within. Unless we do something about it, the magnitude of the dilemma will dwarf 9-11 or any other terrorist attempt.”11
The problem of obesity needs to be dealt with now, but not by the government or by other organizations. By us. Yes, we need to do something about obesity. Like so many other issues in life, addressing the problem of obesity begins at home. Each one of us has everything inside of us to stop obesity. We need to take full responsibility for our own health. And we need to take responsibility for the health of our children. This is the only way the problem will ever be corrected. (See “The Hidden Culprit behind the Increase in Obesity Rates” on page 49.)
“AM I OBESE?”
How do you know if you’re obese? You may say, “I don’t want to know!” But remember, we’re here to help you. So let’s take a closer look.
The main tool used to classify someone as obese is the Body Mass Index (BMI). This tool is simple to use and you can easily identify your BMI using table 5.3.
Simply find your height in inches in the far left column and your body weight in pounds in the table body. Then find the corresponding BMI in the bottom row of the table. This table includes a BMI from 17 to 34 (underweight to grade I obese), the range that fits the majority of individuals. However, if you find that your BMI is not identified in this table or if you want to compute a more precise value for your BMI, see “How to Compute Your Body Mass Index” on page 47 for the simple calculation steps.
Table 5.3: Body Mass Index
This table was adapted from the following source: NHLBI Obesity Education Initiative Expert Panel on the Identification, Evaluation, and Treatment of Obesity in Adults (US), Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report(Bethesda, MD: National Heart, Lung, and Blood Institute, 1998), appendix V, http://www.ncbi.nlm.nih.gov/books/NBK2003/.
Table 5.4 gives precise BMI figures for classifying individuals as normal weight, overweight, or obese.
Table 5.4: BMI Classifications
|
Underweight |
<18.5 |
Having too low a bodyweight may indicate malnutrition or an eating disorder. |
|
Normal/Healthy Weight |
18.5–24.9 |
This is the ideal range for most individuals; individuals with excess muscle mass may fall into the overweight category (but seldom in an obese category). |
|
Overweight |
25.0–29.9 |
Not technically obese but possibly moving in that direction; health problems may be associated with overweight status. |
|
Grade I Obese |
30.0–34.9 |
The initial stage of obesity; the likelihood of health problems may increase with this stage of disease. |
|
Grade II Obese |
35.0–39.9 |
The mid-stage of obesity; associated with approximately a 30 percent greater risk of death compared to normal weight. |
|
Grade III Obese |
=40.0 |
The morbid stage of obesity; multiple health problems are associated with this stage of the disease; as with grade II obesity, this stage is associated with approximately a 30 percent greater risk of death compared to normal weight. |
One flaw of the BMI tool is that it does not take into account the amount of muscle mass and fat mass of the individual. It simply measures body mass (weight) without any distinction for what the body weight is made of. My (Rick) BMI of around 25 places me toward the borderline of normal/healthy weight and overweight, even though for years my percentage of body fat has stayed in the single digits. Because of this BMI flaw, heavily muscled individuals can get bumped into the overweight or obese categories despite being in very good physical condition. This is particularly apparent in strength athletes who carry a large amount of muscle mass, such as football players, power lifters, and bodybuilders. For example, it would not be unusual for a regional-level bodybuilder who stands 5’10” and weighs 220 pounds to have just 5 percent body fat, yet the BMI would be close to 32, or grade I obese. With 5 percent body fat, this individual is not obese. However, for most people, the BMI does exactly what it is designed to do. Excess body weight means excess body fat.
The bottom line is this: If your BMI is 30 or more, you are obese. This may not sit well with some people. They associate the word obese with those who are morbidly obese. And they don’t see themselves as that person. But don’t be discouraged if your BMI is too high. Rather, focus on the fact that you can take control of the situation now and easily address it before it leads to other health-related problems.
WHY YOU SHOULD BE CONCERNED ABOUT OBESITY
The main reason why you or anyone else who is overweight should be concerned is that you are a precious and priceless creation of God. And like any loving father, God wants his children to be at their best — spiritually, emotionally, and physically.
Another reason is to avoid the hazards of being obese. “What hazards?” you ask. Well, for starters, if you are obese or heading in that direction, you are likely to develop certain associated lifestyle diseases, such as type 2 diabetes, high blood pressure, heart disease, and stroke. What does this mean? For many people, these conditions result in frequent trips to the doctor, routine use of medications, amputations and blindness (with diabetes), heart attack and death from heart disease, and significant impairments in quality of life with a stroke. Susan’s father was only fifty-four years old when he died of a heart attack. It was the first sign that he had any heart issues. For about 30 percent of men and women with heart disease, the first symptom results in death. Just think about that. That’s a big deal!
HOW TO COMPUTE YOUR BODY MASS INDEX
The BMI (Body Mass Index) is a simple calculation that uses height and weight to determine whether a person is of normal weight or not. To compute your BMI, you need only two variables:
1. Your body weight (in pounds)
2. Your height (in inches)
The formula looks like this:
BMI = 703 × Weight [pounds] ÷ (Height [inches] × Height [inches])
Here is an example.
1. Weight is 182 pounds
2. Height is 72 inches (6 feet)
The BMI equation looks like this:
BMI = 703 × 182 ÷ (72 × 72)
BMI = 127,946 ÷ 5,184 = 24.7 (Normal Weight Category)
Input your values in the following equation:
BMI = 703 × Your Weight____________÷ (Your Height___________ × Your Height___________)
BMI = ____________÷___________ = _________
LIFESTYLE VERSUS GENETICS
Obesity is a lifestyle disease largely determined by an individual’s daily choices regarding physical activity and dietary intake. But there is a genetic component to obesity. Genes appear to regulate how our bodies accumulate, store, use, and release energy from the food we eat. Genes may also regulate how full we feel after eating, our tendency to be active or inactive, our degree of motivation and discipline to adhere to a healthy lifestyle. However, most scientists would agree that while genes may play a role in obesity, their overall impact on obesity is relatively small compared to the huge impact of lifestyle factors. Most people are obese because of their choices, not because of “bad genetics” or a “slow metabolism.”
If you are obese, you are also at increased risk for developing several types of cancer, such as esophageal, breast (postmenopausal), endometrial (the lining of the uterus), colon and rectal, kidney, pancreatic, thyroid, and gallbladder.12 Obesity is also strongly associated with chronic joint pain, in particular in the lower extremities and the back, and poor sleep quality. This typically results in a lack of physical activity, contributing to a reduced quality of life and a progression of the obesity problem. These conditions are referred to as co-morbidities — medical conditions that may be associated with or complicated by obesity.
Consider the debilitating effect that obesity and the related health problems can have on both the quality and the length of your life, and then plan to correct the obesity problem now. Will it be easy? Probably not. But we’ve all known people or have read stories about men and women who finally tackled their weight issues, pressed on and did the hard work to overcome the obstacles, and gained their life back. Developing a healthy lifestyle and losing weight doesn’t happen by accident. You need a plan — and the Daniel Cure can help you take the first steps.
THE DANIEL FAST AND OBESITY
Many individuals using the Daniel Fast lose weight. In our studies, we have noted weight loss of up to thirty-six pounds in just twenty-one days. This was an unusual case, and not every person who starts a Daniel Fast should expect to lose weight this rapidly. The average weight loss in our twenty-one-day studies has been about six pounds — with greater weight loss in those who have more weight to lose. (See “Lifestyle versus Genetics” above.)
Here is one story of life change from a woman named Cincy: “I started a Daniel Fast with my church four years ago. During the fast, I focused my prayer on healing for obesity. I was so tired of fighting this battle all my life. Through the fast, the Lord enabled me to continue eating healthy the rest of my life. Now, four years later, I have lost 147 pounds and feel wonderful. I praise the Lord for my breakthrough. I have been healed!”
For Cincy, the Daniel Fast was a launch pad. She used the principles of the fast to get started. Then she persisted and adopted much of what she learned to develop a long-term program of healthy eating. Most importantly, she prayed to the Lord and asked for his guidance and healing power. This is indeed a great lesson for all of us, regardless of what we might be struggling with.
THE HIDDEN CULPRIT BEHIND THE INCREASE IN OBESITY RATES
Why has the obesity rate increased so dramatically? Depending on whose information you read, you will find a variety of answers to this question, ranging from lack of physical activity to poor dietary choices. But we need to go deeper than that. And there is a significant case to be made that the main culprit is a breakdown of the traditional family unit.
Consider the fact that there are more single-parent households now than at any other time in our history. Even more disturbing is the fact that most of these cases arise from divorce and pregnancy outside of marriage. Most single-parent homes are led by women, often with little to no fatherly presence. In many cases, single parents work to provide for the family and are not available to cook regular meals for their children, to play outdoors with their children, or to ensure optimal health practices for their children or for themselves. Given the overwhelming demands they face, single parents are often weighed down and focus on basic needs — earning a living to maintain a roof over their heads, clothes to wear, and food (albeit not the best food) on the table. Exercising regularly and making certain that meals and snacks are healthy are not priorities.
In many two-parent homes, both the husband and wife now work full time outside the home. While their economic situation may be somewhat improved when compared to a single-parent home, the fact remains that neither parents nor children often have the time needed to follow a healthy lifestyle. Parents do not regularly prepare healthy meals and snacks for themselves or for their children. They rely instead on highly processed and packaged foods, fast foods, and restaurant meals. Most families lack adequate time to play together in physically active ways. Few take the time to learn about healthy lifestyle options. And many are too tired to do what is absolutely necessary to lead a healthy lifestyle. We have a mass of families with no time for and no knowledge about how to live a healthy lifestyle. They are overworked, overtired, overstressed, and overweight — even obese. A perfect recipe for a progressive disease.
We need to get back to our traditional family structure. That is, a mom and a dad, both of whom manage their lives in such a way to have time to care for themselves — to lead by example — and to care for the well-being of their children. This includes raising children in a godly home, with family-centered physical activity and regular family meals of healthy foods.
You might be wondering why the Daniel Fast is so effective for weight loss. As Cincy’s words affirm, you have the power of the Lord working for you. When you embark on this plan, you ask for his guidance. You surrender yourself to his will for your life. You ask for his strength to overcome the obstacles and challenges you face. As always, he will provide for your every need. You just need to ask according to his will.
Then you do your part by focusing on the change in lifestyle. While on the Daniel Fast, you are likely to eat fewer calories. How do I know this? Because that is the evidence from the nearly 200 people who completed the Daniel Fast as part of our research studies. (See “Daniel Fast Benefits: How Does It Happen and Why Is It Important?” on page 277.) Plus, the natural food choices on the Daniel Fast — vegetables, fruits, whole grains, beans, and nuts — are very satisfying. These foods generally provide more bulk and volume than their calorie-dense counterparts and allow you to feel fuller for longer periods of time. So you eat fewer calories. The Daniel Fast foods also tend to better maintain stability in your blood sugar levels throughout the day, leading to lower and more stable blood insulin levels — which can also be beneficial when attempting to lose weight. (See “Why Am I Eating This?” above.)
DANIEL FAST WEIGHT LOSS RESULTS
As a scientist dedicated to the study of human health through nutrition, dietary supplements, and exercise, I am always pleased to see the positive results participants experience when completing the Daniel Fast. Both men and women of varying ages, with a wide range of starting body weights and BMIs, have experienced remarkable success. Tables 5.5 and 5.6 present just a few of these cases. If you decide to begin a Daniel Fast, I have no doubt that your improvement can be similar to what is presented here. Why not commit yourself today to a lifestyle of healthy eating (and living) and change your life for the better from this day forward?
WHY AM I EATING THIS?
When putting any food or drink into your mouth, think about what good the nutrients will do for you. Do you expect to feel better, look better, perform better? If not, then ask yourself why you are eating them. It should not simply be to fill you up. The reasons for eating should be more specific than that. In fact, to develop and maintain a healthy and aesthetically pleasing body, your reasons for eating absolutely must be clear.
Table 5.5: Daniel Fast Results: Women
Table 5.6: Daniel Fast Results: Men
Some people enter the fast already in excellent physical condition and lose very little body weight but improve other aspects of their health (for example, their blood cholesterol profile). Others start the fast grossly overweight, with very poor dietary habits, and lose the greatest amount of weight as they begin to eat foods conducive to optimal health.
So what type of weight loss might be possible for you? Let’s assume you buy into the idea of adopting a clean-eating approach and you decide to adopt the Daniel Cure plan. You first do the twenty-one-day Daniel Fast and then begin to make certain modifications to your overall diet to meet your unique needs as part of the Daniel Cure. For example, you might decide to add one serving per day of lean meat or fish, to drink skim milk and consume low-fat yogurt, and to drink no more than one or two cups of green tea or coffee most days of the week. You also decide that you’ll enjoy one cheat meal per week and one homemade dessert. A very balanced plan. So what might you expect with such a program?
Assuming your diet was in rough shape to begin with (which is the unfortunate reality for most people), you will likely experience approximately a six- to ten-pound weight loss during your initial twenty-one-day Daniel Fast. You might experience a greater loss, but don’t get discouraged if you do not. You’re just getting started. (See “I’m Only Successful If I Lose Weight, Right?” below.) As you continue on a modified Daniel Fast plan — possibly with the inclusion of some animal products and occasional cheat meals and desserts — you should experience continued weight loss. This might come as one to two pounds per week until you reach your optimal body weight — the weight you personally feel most comfortable at. As you get closer to your desired weight, the shedding of pounds may slow down and become more difficult. This is normal and you are not an exception. You’re not in trouble. To overcome this, you might consider short periods (3–4 weeks) when you become very disciplined in your eating and do away with your cheat meals and desserts and possibly reduce your calorie intake slightly. This calorie reduction should only be temporary, as we typically do not promote a long-term reduction in calories. Following a Daniel Cure eating plan does not require you to count calories. The mere fact that you will be eating healthy foods should result in a reduction in calorie intake by default — the foods on the Daniel Cure provide greater satisfaction and “fullness” compared with unhealthy food options.
I’M ONLY SUCCESSFUL IF I LOSE WEIGHT, RIGHT?
Wrong! So often people become discouraged with their diet or exercise program because they haven’t lost a significant amount of weight (or any weight). But keep in mind that you may have achieved many other health-related benefits that you can’t observe. Healthier eating will lead to favorable changes in cardiovascular and metabolic health. In addition to these positive changes, you might find that you are more energetic, sleep better at night, and are more motivated to get up and do things. You may also find that your clothes fit better and you actually look better despite not losing any weight.
Lack of weight loss is not all that uncommon. There are many reasons for this. In fact I (Rick) have seen some people actually gain weight when starting a new dietary program and intensive exercise training program.* This can be discouraging, but know that real benefits are occurring — you just can’t see them. Unfortunately, we are too often fixated on the one factor we can see (weight loss) and forget about the different internal benefits going on as a result of our lifestyle efforts. Don’t get discouraged. Press on. Stick with it. You are absolutely making a difference in your health even when the scale doesn’t show it.
* Intensive exercise can induce an increase in blood volume, which may equate to about a two-pound weight gain during the first week. If you have experienced such a weight gain, this might be the explanation.
Over the initial one-year period, you might expect to reduce your body weight by as much as 50 to 75 pounds, assuming you have this amount of weight to lose and you diligently adhere to your plan. Not bad for a simple change in dietary intake that includes a well-balanced meal plan and an occasional cheat meal and dessert. Once you achieve your desired body weight goal, simply maintain this by adhering to your diet plan. No tricks. No special programs. No short-term diets. No packaged foods to buy. No exotic supplements. Just a simple plan that you develop and you follow. A lifestyle approach aimed at optimal health.
WHERE TO GO FROM HERE
The burden of obesity is extreme. It includes financial costs, quality-of-life costs, and, potentially … death. The good news is that, using the tools in this book, you can control this disease. If you are obese, you have the power to overcome this condition. As a child of the living God, believe that.
Overcoming obesity requires a systematic plan, including consistent and wise changes in your everyday life. Regular physical activity and appropriate dietary intake are necessary. A social support system is also essential for success — so that others in your family and your circle of influence understand what you are attempting to do and why. Most importantly, as you tackle this challenge, you need to come to the Lord in prayer and ask for his grace and empowerment. Don’t make the mistake of attempting to do this in your own power. Overcoming a lifetime of poor eating habits, possibly involving addictive behavior, is a daunting task. But remember, you have the Creator of the universe on your side, walking with you every step of the way. You truly can start today and make the rest of your life the best of your life.
TURN YOUR THOUGHTS INTO ACTIONS
1Envision yourself with significantly less body weight holding you down — you’re light, strong, fast, and full of energy. Nothing can hold you back. What would you look forward to doing that you aren’t able to do now?
2Take the first step to become more physically active. Begin with a commitment to move for fifteen minutes a day — take a walk, use the stairs instead of the elevator, park at the far corner of the parking lot. Just get up and move. Start small and then progress to twenty minutes, thirty minutes, and up to sixty minutes of activity per day. You’re on your way!
3Make your last meal of the day your dinner meal. Eat after dinner only on a rare occasion. And when you do, eat only a low-calorie snack. Going to bed slightly hungry can be a real advantage when attempting to lose weight.