Are you ready to lose weight?

Press, 14 May 1987, Page 17

Are you ready to lose weight?

By

JUDI SHEPPARD MISSETT

Q. Tm a 28-year-old woman who’s been trying to lose weight for about 11 years. I’m 4 feet 11 inches (1.49 metres) tali and weigh about 157 pounds (71.2 kg No matter what I do, I can’t lose weight. I can’t afford to join a health club, and I hate exercising by myself. I’ve taken diet pills. I’ve put myself on a diet, but nothing works. I need help! A. It may sound like a cliche, but the help really has to start from within. Hundreds of people want to lose weight, but few actually follow through with the commitment, because it can drastically change their lives. In your letter, you’ve basically told me that you’re not ready to lose weight. You’ve given me every reason why you can’t exercise, and why you can’t lose weight. In your current state of mind, you probably can’t lose weight, and that’s where you must help yourself. A change in attitude is the first step to successful weight loss. First, you have to decide that you’re worth the struggle and the longrange commitment it will take to reach a healthy weight.

Second, you must confront the fears that are holding you back. How

will your life change if you lose weight? How can you cope with those changes and avoid returning to your former eating habits?

Support grofips are tremendously helpful. with this weight-loss step. Check your local yellow pages for support groups such as Weight Watchers and Kilo clubs. Many do charge a fee, but. there are some free groups as well.

Before choosing a group, be sure it follows sound principles of nutrition. Don’t join an organisation that promotes restricted menus or sells food products as part of its plan. Once you’ve decided that you truly want to lose weight and are willing to put in the effort, you must take a long, hard look at your diet. Reduce your intake of high-fat foods such as red meat, cheese, nuts, oils, butter, creamy sauces, fried foods, potato chips, ice cream, sugary soft drinks and sweets.

Base your menu on lowfat, high-fibre foods, including vegetables; whole grain breads, rolls and cereals; pasta; brown rice; dried beans; lean meats; and low- or non-fat dairy products. Finally, you must embark on a regular aerobic exercise programme.

There are many low-cost options to healti clubs. Walking is one of the best over-all exercises and is extremely easy to do. Why not ask a friend to join you eveiy evening for a brisk one- to twomile walk? Or, if you must, walk alone. Remember, you’ve made a commitment to yourself, and it’s: up to you to follow through, whether or not you enjoy exercising by yourself. If you are in good health, your goal should be to walk for at least 20 minutes, getting your heart rate to approximately 140 beats per minute.

As your fitness level improves, you’ll find your

walks to be invigorating. You’ll also find that being alone can be rewarding, offering time to think and relax. In time, you may be ready for more challenging physical activities. With a minimum investment in equipment, you can begin jogging, dance exercise, swimming or cycling two to three times a week as well. My best advice to you is to take a look at all the positive changes a substantial weight loss will make in your life. You’ll be healthier, happier, more active, and you’ll feel good about yourself. So, what are you waiting for? You’re worth it'

aae «H«rtaintag cttrats far luaeh. As a rcaaM, r ”, **■?“* **„"“*-■( dine B*t*wftb««t sacrificSOSES’™ ous for high-calorie dishes. However, it’s not impossible to maintain your weight and dine out oh a regular basis. Since S’re the one entertainselect restaurants that suit your needs as well as your clients. Many restaurants offer low-calorie options. such as leaner meats and entrees without sauces or gravies. When ordering, ask that the chef prepares’your food without butter or oil. Forgo creamy salad dressings (oil and vinegar dressing is best) and have it served on the side so you can control your portion. When bread is served before a meal, eat yours without butter or margarine. And, if cocktails are in order, try a wine spritzer, or better yet, a club soda with a twist Finally, when you feel compelled to join your clients in dessert, let them indulge in cheesecake and chocolate mousse (and all the calories that go with them!) while you enjoy a dish of fresh fruit And don’t forget to exercise! Even the strictest restaurant diet can contain extra calories. Keep your body in it’s best form by sticking to a regular fitness programme. — Copyright Jazxerclse