THE HOPE METHOD

Health Oriented Process

Evaluator
By Dr. E. F. Bud Gookins

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Diet and exercise and you can lose weight.Then why doesnt it work? * Because people love to eat and hate regimentation. * Eating smart and exercising requires regimentation. * Exercising sounds a lot like work and work is usually perceived as distasteful and not fun. So they continue to feel guilty, eat more, exercise less, gain more weight, and feel even more guilty.

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What is HOPE?
It is an easy-to-use Process Control approach comprised of Input, Transformation, and Output. It is designed to help the individual lose weight, feel better and look better.

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How does it differ from all the other methods?
It allows the individual the flexibility to sway off course without feeling guiltyand thats okay. But this method still accomplishes and maintains weight control, and a resulting health goal of feeling and looking better by using a process control approach.

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What is the Process Control approach?
Process Control charting is a widely used tool for analyzing variation in manufacturing processes. The HOPE method illustrates the process control approach by using our personal health factors to lose weight and for maintaining good health.

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How Does The HOPE Method Work?
By controlling your body! Control your body by feeding it properly, by exercising it, by keeping your body weight within a prescribed range and your muscles toned. The HOPE Method works by developing a process that fits your life-style and then by identifying your drivers and those factors of the drivers.

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(Continued)
The Objective Drivers (OD), which for the HOPE Method is to lose weight, to feel better, and to look better. This is accomplished by identifying the Process Control Factors (PCF) which are to: Exercise, Drink water, Eat the right food and control caloric intake, Limit your alcohol and soft drinks, and Snack smartlyor not at all.

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The Process Control Approach
The Inputs 1) The Need to Change 2) Vision for the Process 3) Commitment to the Process The Transformation 4) Process Control Factors (PCF) * Exercise * Drink water * Eat the right foods and monitor calories

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The Process Control Approach
4) (continued) * Limit alcohol and soft drinks per day * Snack smartly, or not at all * Total points per week (The measures) The Outputs 5) Feedback (Self Monitoring & Control) The Results 6) How do you feel and how do you look?

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The Input
If you are looking for an easy and quick method of losing weight this process is not for you. This process is a commitment to the following three motivational incentives: Time - Set aside time to exercise each day. Make it a part of your daily routine. Make it a part of your life. Control - Control your food and drinkbut enjoy. Patience - It will come if you stay the course.

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1) The Need To Change
It is a change in our way of living, thinking and our mindset. The measurable Monitor approximate calorie intake of food/drinks daily. Monitor total points for the PCF (exercise, water, food, snacks, alcohol and soft drinks) updated daily and totaled on a weekly basis. Monitor your weight on a daily basis.

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2) Vision For The Process - Whats Needed A change in the individuals behavior pattern. The process is flexiblebut must be monitored. A desire and commitment to a life changing effect. Patience with initial slow results, your metabolism is changing!

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THE STUDY 50 men and 50 women, all of whom were considered slightly overweight to obese, were randomly selected to participate in this study. The people were divided into two groups, the Test Group and the Experimental Group (25 men and 25 women in each group were chosen randomly). The test group was given only one single instruction, lose weight by dieting and exercising and log your weight weekly, and at the end of four months your weight will be analyzed. The experimental group was introduced to the HOPE Method and only told that they would be in competition with another group.

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THE STUDY (Continued)
Individuals weight was recorded on a weekly basis. The test group showed no significant improvement in weight loss. In fact, some people actually gained weight, some lost a little, but most remained virtually unchanged. In contrast, the experimental group, using the HOPE Method, lost as an average 15% of their initial weight in the four month period, and then moved into the process control mode. Process Control mode. The process control mode is the process average + or 2.5 pounds, and should be the start of a continued healthier life style.

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3) A Commitment To The Process Identify the problem or opportunity. Determine the cause of the problem or opportunity. Specify the process that will produce a resolving effect. List the Process Control factors (PCF). Determine the expected results of the process.

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3) A Commitment To The Process (Continued)
It is a weight monitoring process comprised of exercise, plenty of water, food control, alcohol & soft drink control, and snack control. The Objective Drivers (OD) were identified as lose weight, feel better and look better. The measures were the daily points record, the weekly total points chart and the individuals weight chart.

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The Transformation
Before we discussed the PCF for losing weight, we needed to calculate the Body Mass Index (BMI) for each individual in the Test Group and the Experimental Group. To find your BMI use the following formula: (W) (725/H/H) = BMI W is weight, H is height
The Fat of the Land, Fumento, Michael.

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The Transformation (continued)
Example: Multiply your weight (W) by 725, and divide by your height in inches (H). Then divide by your height in inches (H) again. A person is 5 10 or 70, weight 215 pounds. Using this formula; (215 pounds) ( 725 / 70 inches / 70 inches) = 31.81 BMI. A result of 25 BMI or less is considered healthy, 26 to 29 is in a warning zone, 30 or more is dangerous.
The Fat of the Land, Fumento, Michael.

Suggestion: On the lower side try to keep your BMI above 20.

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The Transformation (continued)
4) The PCF. In a similar manner to a manufacturing or service process, we identified the factors that would have a positive impact on the outcome of weight loss/control. Exercise Drink plenty of water Limited amounts and types of food Limited alcohol, soft drinks and snacks

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The Transformation
Over one fourth of American are obese. A body mass index of 30 or more is considered obese. The effects of obesity is costly in health degradation as well as the cost of weight loss programs that have proven to be, for the most part, ineffective. Taxpayers spent over 50 billion dollars in 2005 for the treatment of conditions attributable to obesity. Our childrens overweight problem has increased at an alarming rate, and the trend is seemingly on the increase. This is a serious problem!!!
Bellies bulge across U.S., Kevin Freking, Associated Press

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The PCF Exercise A wide range of exercising activities could be chosen. There are values given for different exercises, and the persons participation time of that particular activity. Try to have fun doing the exercises you select. But dont despair if you miss a day it happens from time-to-time. Each person should seek medical advice if unsure of their target zone for heart rate level and other health factors.

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The PCF (Continued) Exercise (continued) The key to a successful exercise program is to pick activities that you enjoy, and to do them as regular as possible. Work yourself up to a consistent routine to maintain your desired weight control. Each day maintain a log of the points assigned to the exercise, and even if you dont exercise that day still indicate the appropriate value of zero you can make the points up later.

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The PCF (Continued) Drink Water Drink plenty of water daily! The consumption of at least eight, 8oz. glasses of water per day. Drinking water is easy to commit to due to its availability and no negative side effects. It takes less than six seconds to drink one glass! Suggestion: drink a glass of water before and at each meal and just before going to bed is a good practice.

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The PCF (Continued) Food Control
Perhaps the most salient PCF is caloric intake. How to guide actions for individuals that do not eat on a scheduled basis. The key is to self-report your food intake into four distinct categories: light, moderate, substantial, and heavy meals for breakfast, lunch and dinner. The following matrix was developed as a guide to monitor and maintain food and liquid consumption.

The PCF (continued)

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Breakfast 250 350 450 550 Lunch 400 600 750 850 Snack 150 150 150 n/a Dinner Snack 800 200 1100 200 1300 150 1800 100 Daily Total 1800 2400 2800 3300

Food Control (continued) The Recommended Caloric Intake Table

Eating Level Light Moderate Substantial Heavy

Note: Try to keep your sugar intake per edible and beverage to no more than 15 grams (where possible). The Recommended Caloric Intake Table serves only as a guide, there are variables that could effect the amount of calories ingested, such as the individuals height, gender, age, work style and metabolic system.

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The PCF (Continued) Food Control We suggest, along with your committed caloric intake, to: 1) Increase foods such as poultry, fish, fruits, nuts, vegetables and whole grains. 2) Decrease foods high in fats, saturated fats, butterfat, sodium content, sugar, salt and high cholesterol sources. 3) Let non-alcoholic and non-soft drink liquids, such as milk, coffee, tea, apple juice, orange juice, grape juice etc., count the same as food caloric intakeand only monitored to the caloric intake of the food category.

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The PCF (Continued) Alcohol and Soft Drinks control Alcohol and soft drinks taste good and are enjoyed by many people. In fact, some medical reports suggest a glass of wine or bottle of beer is actually good for us. But these types of drinks are high in calories and chemical agents; such as sugar, carbohydrates, and sodium and excess could be harmful.

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The PCF (Continued) Alcohol and Soft Drink Control (Continued) In order to lose weight we can use the following criteria as a guide: 0 to 2 drinks/day of either is considered light 3 or 4 drinks/day of either is considered moderate 5 or 6 drinks/day of either is considered substantial 7 or more drinks/day of either is considered heavy A drink of wine is a 5 oz glass, and a drink of beer is a 12 oz bottle or can. A drink of pop is also a 12 oz bottle or can.

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The PCF (Continued) Snack Control
Snacks are not bad within limits! In fact, snacks are a good practice to maintain for a consistent digestive process and metabolic system. A good rule to follow in snack proportioning is 1/3 protein, 1/3 fruit or vegetable, and 1/3 starch. Example 1: Peanut-butter on 8 crackers, and an apple. Example 2: An ounce of cheese, 1/2 bagel and a pear.

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Snack Control (Continued) The dos and don'ts of snack control *Do eat foods that augment each other, such as fruit with starch and protein, or protein with starch and vegetables; or just fruit or vegetables alone. *Do eat in moderation or on the lighter side. *Do snack in mid-day and at least two hours before going to bed is a good practice.

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The PCF (Continued) Snack Control (Continued) * Dont eat before going to bed. * Dont eat fat based foods. * Dont eat high cholesterol foods. * Dont eat high sugar, sodium, or salty type foods. Limiting your coffee consumption, and not smoking is recommended

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The PCF (Continued) The Measurable * Log-in on a Daily Points Record for each of the PCF
* Plot on a Weekly Total Points Chart * After the process is deemed stable, plot on a PC chart the individual's actual weight Note: In the study the experimental group showed a direct correlation between the weekly total points that exceeded 100 and a decrease in each persons weight.

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Daily Point Table
Exercise
60 Minutes of aerobics = 3 points 40 Minutes of vigorous exercise = 3 points 40 Minutes of aerobics = 2 points 30 Minutes of vigorous exercise = 2 points 18 holes of golf (walking), one hour of singles tennis, etc. = 2 points 30 Minutes of aerobics = 1 point 15 Minutes of vigorous exercise = 1 point Three games of bowling, 9 holes of golf (walking), etc = 1 point Nothing = 0 point Note 1: There are many other types of exercise. Use your best judgment as to how many points you want to assign for the exercise type and exercise duration. Note 2: There may be days that no exercise is done and thats OK, and days of multiexercise activities are performed log accordingly.

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Daily Point Table
Water
8 or more, eight ounce glasses (one before each meal and before bed) 6 or 7, eight ounce glasses (one before any meal & before bed) 4 or 5, eight ounce glasses (one before any meal) Less than 4, eight ounce glasses = = = = 3 points 2 points 1 point 0 point

Food
Meals
Light Moderate Substantial Heavy

Breakfast
= 3 points = 2 points = 1 point = 0 point

Lunch
= 3 points = 2 points = 1 point = 0 point

Dinner
= 3 points = 2 points = 1 point = 0 point

Note: Missing a breakfast is a one point deduction from the daily log

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Daily Point Table
Alcohol and Soft Drinks
Light (none to two drinks of either type) Moderate (three to five of either type) Substantial (six or seven of either type) Heavy (eight or more of either type) = 3 points = 2 points = 1 point = 0 point

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Daily Point Table
Snacks
Light (nothing, or fruit or vegetable ) Moderate (1/3 each of fruit/vegetable, protein and starch) Substantial (unbalanced amount of fruit, vegetables, protein and Starch) Heavy (excessive amounts of uncontrolled food ) = 3 points = 2 points = 1 point = 0 point

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Total Points per Week (100 or more points should result in weight loss) 120 plus 100 to 119 90 to 99 80 to 89 70 to 79 69 or less = Significant weight loss should occur = Substantial weight loss should occur = Moderate weight loss should occur = Small weight loss may occur = Maintaining existing weight range = Weight gain may occur

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Daily Points Record for week of ________
PC Factors Mon Exercise ___ Water ___ Food--Break ___ Food--Lunch ___ Food--Dinner ___ Drinks ___ Snacks ___ Total ___ Tue Wed ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ Thu Fri ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ Sat Sun Total ___ ___ _____ ___ ___ _____ ___ ___ _____ ___ ___ _____ ___ ___ _____ ___ ___ _____ ___ ___ _____ ___ ___ _____

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Weekly Total Points Chart Of (Name)________________ Weeks
Pts/ wk 125 + 120 115 110 105 100 95 90 85 80 -80 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 ____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ _____________________________________________________________

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Process Control Charting for weight
Pounds + 2.5 ________________________________________________________________________ + 2.0 ________________________________________________________________________ + 1.5 ________________________________________________________________________ + 1.0 ________________________________________________________________________ + 0.5 ________________________________________________________________________ Avg. ________________________________________________________________________ - 0.5 ________________________________________________________________________ - 1.0 ________________________________________________________________________ - 1.5 ________________________________________________________________________ - 2.0 ________________________________________________________________________ - 2.5 __._____._____._____._____._____._____._____._____.______.______._____.______._ 1 wk 2 wk 3 wk 4 wk 5 wk 6 wk 7 wk 8 wk 9 wk 10 wk 11 wk 12 wk 13 wk

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The Output
According to Eating For Health, weight is broken down into small, medium and large frames for men and women related to that persons height. For this presentation we identified medium as the target rangeto be used as a guide to self monitoring. Once you have lost your desired weight, you may need to stop the downward trend and start to stabilize your weight by adjusting your eating habits. But always keep your exercise as consistent as possible, and try to maintain a consistent sleep pattern of at least 7 hours a day. Also work to keep your stress level to a minimum.

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Desirable Weights in # For Height Men Women
Height Med. Frame Wt. 5 5 134 146 5 6 137 - 149 5 7 140 - 152 5 8 143 - 155 5 9 146 - 158 510 149 - 161 5 11 152 - 165 6 0 155 - 169 6 1 159 - 173 6 2 162 - 177 6 3 166 - 182 Height Med. Frame Wt. 51 115 - 129 52 118 - 132 53 121 - 135 54 124 - 138 55 127 - 141 56 130 - 144 57 133 - 147 58 136 - 150 59 139 - 153 510 142 - 156 511 145 - 159

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To calculate the weight you wish to maintain as your process control average, use the following BMI formula: BMI x Ht x Ht PC Average = 725 Example: The man that was 510 and weighed 215 pounds in the previous example needs to lose weight. How much? His BMI was calculated to be 31.81, which put him in the obese category. He elects to achieve a 24 BMI. Therefore using the PC Average formula; PC Average = 24 x 70 x 70 / 725 = 162.2 pounds. This man must begin his journey from 215 pounds down to 162 pounds, or a 53 pound loss.

What weight Process Control Average would you like to achieve?

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The Outputs
* Choose the PCF you want to maintain for consistent monitoring after you establish your desired weight, and which PC factors that will vary from time-to-time. * Each individual will lose weight depending on their own metabolic system. But dont stop logging the data! * It is OK to sway off course from time-to-timedont feel guilty! Just try to maintain the process control that you have established, and adjust your PCF when you sway outside of the control limits. NOW PICK A DATE AND GET STARTED!!

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THE RESULTS The participant should be thinner, more fit, feel better, look better and equally importanthave a better self-esteem. Conclusion The HOPE Method will work for you if you make the commitment to monitor and maintain the Process Control Factors and change the way you control your life style.

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GOOD LUCK AND THANK YOU FOR YOUR ATTENTION!