Conference rocks::weight_control

    Congradulations on doing something about the problem before it really
    becomes a problem. You have come to the right notes file. I bet
    there are more experts that read this file by virtue of our collective
    attempts to lose over the years, than exists in all the medical
    books yet published. I am sure that you will get a lot of responses
    to your note so read them all and pick the one that fits your life
    style best.
    
    My suggestion. 
    1. This is a bad time to start a diet but not a bad time to keep
    some control. Be concious of what you eat during the holidays and
    vow not to "pig out".
    
    2. Take an average week and write down everything you put in your
    mouth for the whole week. Indicate brand name, calorie content if
    known, and amount, also time of day and you might want to note if
    you were hungry at the time or just "wanted it".
    
    3. You might want to enter those entries here, show them to a
    nutritionist or just scrutinize the list yourself. I am sure you
    will see a pattern and it will become very obvious where you can
    cut some unnecessary things out. 
    
    4. Don't go on a crash diet. You don't have much to lose, you are
    young and have plenty of time. Just cut out a few of the unnecessary
    items and perhaps increase your excercise level. If you lose 1/2
    pound per week you will be at your healthiest and best looking by
    summer.
    
    Good Luck

	The best advice I can give is to follow a sensible diet.
    
    	Try to avoid the following ...
    
    		o Fad diets
    		o Crash diets
    		o Diets that promise more than 3 lbs/week weight loss
    		o Diets that last less than 3 months
    		o Diets that are based upon a small selection of foods
    			(or specially purchased foods)
    
    	Try to find the following ...
    
    		o Diets that set realistic weight loss goals
    		o Diets that teach good cooking practices
    		o Diets that can be followed for 3 months or more
    		o Diets that your doctor would approve of
    
    -mike z

    I am roughly in the same boat as you except that I am 5'3" and 25.
    I have lost 4 lbs. in the past 11 days by doing the following:
    
    1) Cutting out almost all red meat (beef, pork, lamb, etc.)
    2) Eating more lean poultry (no skin) and fish 
    3) Cutting out most fried food
    4) Replacing my daily chips with rice cakes (takes some getting
       used to)
    5) Choosing muffins or bagles over donuts, pastry and croissants.
    6) Choosing fruit over candy and cookies
    7) Cutting way back on cheese (the hardest to do)
    8) Trying not to eat out, especially fast food.
    9) Drinking at least 64 oz. of water each day (usually more during
       the week and less on weekends).
    10)Exercising 4-5 times/week for at least 25 minutes (this has been
       aerobics on a mini-trampoline or non-stop dancing for a change
       of pace).
    
    For the most part, I have stayed within the guidelines.  When I
    do get an extra strong craving for something (cheese, chinese),
    I have it, but I make the best choice.  I bought a calorie counter
    which has a section on fast food and restaurants so that I can make
    informed choices.  I don't beat myself up for having a cookie or
    some egg nog, but I do limit the quantity.  Afterwards, I QUICKLY
    go back to my fruit and rice cakes and drink a little extra water.
    BTW, my diet is balanced.  I did not mention the veggies and other
    complex carbs above but they are included in my meals.  
    
    My goal for over the holidays is to maintain my weight until I leave
    my mother's house.  I am not going to even TRY to fool myself into
    thinking that I will not eat any sweets, etc.  I am going to have
    some of the more rich desserts, however, I am only going for the
    tasting portions.  She has an exercise bike which I will use, and
    I will not bring anything back with me.  Who says you can't have
    your cake (or pie, or ice cream) and eat it too!
    
    At the first of the year, I will continue my plan until I reach
    my short term goal (6 more lbs.).  After that, I will go maintenance
    for about a month and then go for the long term goal (5 more lbs)
    for a total of 15.   I guess we could encourage one another.
    
    At any rate, I hope you find (or develop) a plan that you will be
    successful on.  
    
    D.
    
    P.S.  - I am also trying B vitamins to see if they will help control
    	    my cravings.

    Hi, I'm new to this notes file and I have about 15 lbs to loose
    also.  Can you tell me what my ideal weight should be?  I'm 28
    and 5 5" medium frame.  Thanks!

    FEMALE, I think my ideal weight should be 130. I would feel thin
    at 130.  I was as 135 for a very long time.  I have not weighed
    myself in about 2 months.  But I suspect 150.

    I heartily endorse the Weight Watchers Food and Exercise Plan. 
    WW will accept anyone who wants to lose 10 lbs. or more (providing,
    of course, that you fall within their guidelines of what you should
    weigh for your height and frame - they do not encourage anorexics!).
    
    The food plan is sensible and easy to follow, the exercise plan
    is optional (but encouraged) and also sensible, and the group
    encouragement (meetings) has been vital to my weightloss program.
    
    Good luck!
    
    Lynn T.

    100 pounds for the first 5 feet and then 5 pounds for every inch
    after that.  So, if you are 5'5" you should weight 125.
    
    This is for women only.  Sorry I don't know what it is for men.
    
    

    Actually, you should have a body analysis done.  The general form of
    100 lbs for the first 5 ft and 5 lbs per inch doesn't always jive for
    everyone.
    
    At 5 foot 5 inches, I have 124 lbs of lean tissue.  If I was to weigh
    125, I would have 1 lb of fat.  The reasonable amount of body fat for
    women is somewhere between 19 and 26%.  That will put me up around 145
    or so.
    
    

	I don't think that formula will work for any but the lightest of 
	frame.  I'm 5'3", and my WW range is 111-130.  115 would be quite 
	low for me; I should be somewhere around 120-125.

	Beverly

    My 2 cents::
    
    I'm 5'2 1/2" and I felt my BEST at 105 lbs when I was 24.  Now I am
    30 and weigh 135 and I think that this is too much for me.  I can't
    bend like I use to.  I am dieting and exercising and hope to weigh
    110 - or at least be a LEAN 115 by summer.  Being realistic (I am
    getting older 8^) ) as soon as I am lean and feel good about myself,
    I will maintain that weight - what ever it ends up being.....
    
    Doreen