Conference rocks::weight_control

    Eat less overall, exercise more.
    
    -112lbs, Apr 24 1989-Dec 30 1989.

	In 1974, I weighed in at 200lbs, and 5'8" tall.

	My mother had just joined Weight Watchers, and was learning how to
    cook and eat healthier.  Since she cooked for the family, we all
    learned how to eat healthier.

	One year later, I was down to 160lbs, and never made a real effort
    to lose weight, but I knew it was happening, because my clothes had
    become way too loose.  I went from a 38" waist to a 32" waist.

	Then, due to circumstances not worth mentioning here, in 1987
    I started to gain weight.  I stopped exercising, ate whatever and
    whenever I felt like it, and went up to 194lbs.

	I dug out the WW handbook from years gone by, followed the menu
    plans (except on Saturday when I would have my weekly cheat), and
    started exercising again.

	At first, my exercise was a 30 minute walk, right after lunch.

	In about 6 months, I was back down to 160lbs, and went off the
    menu plan, but started a more rigorous exercise regimen, consisting
    of running and weight lifting.

	A year later, I eat what I want and when I want, but I seem to
    to want better foods - seldom do I want chocolate, butter, or fried
    foods.

	I'm up to 171lbs now, but my body fat is in the 14 to 16% range,
    which tells me that the 11lbs I've gained is muscle from exercising.

	For me, Weight Watchers and exercise worked.

-mike z

    Andy,
    
    Could you be more specific when you say "methods of losing weight
    that WORK".  Some people may say that a specific thing worked for
    them only to gain it back in a few months.
    
    Personally,  I've done my best with WW, although I must admit that
    it hasn't truly "worked" for me because I've yet to reach my goal
    and stay there.
    
    Still trying though,
    
    Gail

    By WORK I mean methods that help you achieve a sustained weightloss.
    F'rinstance fasting enable you to lose weight, but if you revert to
    previous eating habits, you'll simply revert to your former weight.

    For me the low fat diet that is used in the HIP and THIGH diet so
    popular here in the UK, works.
    
    Started Dec 14th and to date I have lost 11 pounds and 19 1/2 total
    inches.  I eat lots and lots of high fibre filling foods and am allowed
    two glasses of wine or light beer a day.  ( I actually LOST weight
    over Christmas and New Year!)
    
    I'm also working out to the Hip and Thigh video every morning for 35
    mins, taking a half hour walk at lunch and swimming two nights a
    week.  I'm determined to loose this weight slowly and through exercise 
    as I do not want anything hanging when I'm done.
    
    When I say low fat I mean NO butter, oil, margarine, mayo, high
    fat cheese, cream etc.
    
    The only dairy products I consume are skim milk cheeses, skim milk
    and very low fat yoghurt.  I do not use any of the diet spreads I
    only use herb flavoured yoghurt on my bread.  I fry nothing and eat
    only the white of the egg when using eggs in baked good.  Apart from
    the fat I am eating a phenomenal amount of food... lots of vegetables, 
    breads, soups, casseroles, pasta, salads.. the secret is NO FAT!
    
    gailann

    
    Gailann, does this diet have real medical endorsement?  While too much
    fat is indeed a bad thing, none at all could be dangerous.  I would
    expect chapped lips and very dry skin at least, and possibly more serious
    problems.  WW requires 2 teaspoons of vegetable fat per day, which is
    only 80 calories, but it could be important to your health.
    
    Beverly
    

    I have asked my Doctor and it is highly endorsed.  
    
    It is actual medical fact that we need only a fraction of the fat
    in our diets that we eat.  In Britain, and I would assume it is
    much the same in the US, the average person consumes *16 times*
    as much fat as they actually *need*!  (6 grams of fat a day is more
    than adequate and this can be accomplished through normal eating
    without additional fats added)
    

    (BTW:  A virtually fat free diet is the accepted diet for treatment 
    of grumbling gall bladder patients!)
    
    An example of a normal day's food:-
    
    2 slices whole wheat toast with non-fat cottage cheese and two pieces
    of fruit for breakfast.
    
    2 rye crisp crackers crackers with a yeast or mustard spread midmorning.
    
    For lunch I would have an undressed salad made with tofu chunks,
    lots of vegetables and maybe some kidney beans or other pulse. 
    I'd have a non-fat/low cal yoghurt and maybe a piece of fruit.
    
    For dinner I have whatever I have made the family usually but I
    make it without any added fat, eg. vegetarian chilli, pasta with
    tomato sauce, sundry casseroles like a lentil bake, a bean loaf
    with veg and potato.. things of that nature.  I just don't use any
    fat during preparation.  If I want a sauce I use skim milk and on
    occasion I spoil myself with an ounce or so of _half fat_ cheese.
    I eat things like potatoes, sweet potatoes, rice, pasta, legumes
    and pulses, fat free cheeses, grains of all sorts, egg whites (on
    occasion), breads, and fruits.  I'm almost never hungry.
    
    I've got very soft skin, my lips are not chapped and I'm not showing
    any signs at all of ill health.  In fact I have not felt so well
    in years and my complexion is its clearest for a long time.  I never
    suffer from heat burn anymore and I used to be a terrible sufferer
    of PMS and that has virtually disappeared (I must admit though that
    could be a result of my having given up the caffeine)
    
    gailann

    Keeping some fresh fruit or raw vegetables always to hand works well
    for me.

    At home I almost never buy biscuits or sweets, so the temptation is
    not really there.  But at work, I have to have a healthy alternative
    within reach.  Otherwise, if I feel hungry, or didn't have time for
    breakfast before leaving the house, the chocolate and sandwich machines 
    are just too convenient!

    Ali

	It sounds like a good program Gailann -- but what is pulse?

	Beverly

    just another word for various dried beans and peas...

    Just as a side note about fat requirements -
    
    Even though we don't need much fat in our diet, fat also plays an
    important role is the feeling of saity (sp?) (the feeling of being
    full).  
    
    Gall bladder, heart patients and gout patients who have minimal fat in
    their diets also have a problem with strong hunger sensations, and
    hardly ever have the feeling of being full.
    
    This is part of the problem in developing artifical fats like Olestra. 
    They won't give the access calories, but they also won't contribute
    to the feeling of satiated appetite.
    
    
    So, while we all need to cut way back on our fat intake, going to the
    extreme of just the minimal amount (unless there is a good health
    reason), doesn't make sense either.  Not unless one is willing to eat
    vegies all day long to feel full.
    
    The above info is from my sister who is an R.D and an M.S. in nutrition
    and has worked in hospitals and clinics for 20 years.
    
    Tina Daniels

    
    I'm afraid I can't agree totally with .11
    
    When I am *allowed* to eat foods like huge baked potatoes, breads,
    beans, soups, stews, fruits etc.  I hardly feel empty or NOT full.
    In fact it is the opposite and I can assure you I eat a virtually
    fat free diet these days!  I feel so indulged being able to eat
    the starchy foods that have always been denied slimmers in the past.
    
    I'm sure some fat in the diet is indeed beneficial.  But you must
    remember that a person loosing weight has a body of fat that is
    being held in reserve that the body will take from.  After the weight
    loss has been accomplished than including a *small* amount of fat
    in the diet is most surely a good idea.
    
    Anyway... I may have a suffered a little bit the first few days
    of my diet feeling hungry but it passed very quickly.  It is amazing
    how quickly you can retrain your body to cope with a new diet. 
    
    gailann

    
    	I'm with Gailann... complex carbohydrates really fill me	
    	up.  I eat more frequently than I used to, but my meals
    	are smaller (because I feel fuller, faster!)
    
    	Also, it is remarkably hard to cut all fats out of the diet.
    	They are hidden in the most innocent foods (oatmeal has fat
    	in it!).  So, making a conscious effort not to eat fatty foods
    	will not make your fat intake 0%.
    
    	I used a method similar to Gailann's to lose, but my target was
    	keeping my fat intake below 25% (I just don't think I could eat
    	zero added fat for life, and wanted to train my body for the long
    	run).  I supplemented my changed eating habits with a minimum of
    	30 minutes of aerobic exercise 3-5 times/ week.  I have maintained
    	my weight loss since April, when my body fat tested 17.88%.
    
    	Karen
    

    I was just pointing out that some moderation is called for in deciding
    how much fat to take out of your diet.  If you don't want to do it for
    your diet fine.  However, my sister who is an R.D, M.S. and has worked
    in a health clinic for over 20 years was telling me some facts.  I'm
    not telling anyone who is overweight or trying to lose weight not to
    cut down on fat in their diet.  BUT if you are already near your ideal
    weight and are a heart or gall bladder patient and have to be on a
    STRICT almost no fat diet, you will most likely have strong feelings of
    hunger because of the fat carrying and enzyme that helps create the
    feeling of satiety in the diet.
    
    If complex carbs fill you up fine, but that still isn't the whole story
    for everyone.
    
    Tina Daniels

                        OA IS OK!
    
    HI! My name is Mike,this is the first time I have replied to this notes
    file.
    
    I have been going to OA since aug. i have been abstinent (no flour or
    sugar,3 weighed and measured meals,nothing between meals except diet
    soda,water,coffee or tea.) for 5 months on wednesday!
    
    Here are my numbers!
                       1)I have lost 80 lbs! (36 the first month)
                       2)My waist has gone from a 42 to a 36.
                       3)My neck has gone from a 19 to a 16 1/2
                       4)I even have had my wedding ring re-sized
    
    I FEEL GREAT! NO MORE BIG MAN STORES FOR 3XL T-SHIRTS FOR THIS GUY!!
    
                  THANKS FOR LETTING ME TOOT MY HORN!
                           GOOD LUCK TO EVERYONE AND STICK WITH IT!

    Good for you Mike, you are an inspiration to all of us fighting
    the battle.

    
    
    I work with Mike (.14), and I can tell you he looks GREAT!!!
    
    dm

    Hi,
    My name is Mario and I am also entering the notesfile for the first
    time to get some practice on a new job I have just taken.
    
    I lost 25 kg (over 50 Lbs) back in 1983,in just four months.
    Just like friend Mike of note 15 I had my wedding ring re-sized.
    The interesting thing is that I never put on weight again since then,
    despite the fact that I live in a Country full of "food temptations"
    (Italy).
    
    I think the problem is not to loose weight;any diet is good on a short
    term. The way I did it was through a "balanced"diet of 1200 cals/day.
    Balanced means that you get e bit of everything
    (Fat,carbohydrates,fibers etc etc).No pills at all.
    
    The real issue,I believe,is maintenance,and here I think there is only
    a "good"way of doing:estimate(by trial and error)how many calories
    you use in your normal life (and this,of course,depends very much on
    your physical activity and on your metabolism) and adjust your food
    intake accordingly.
    This is very easy:if you just become familiar with the caloric contents
    of the various types of food,you can self manage your on going diet
    without any problems.
    
    The message here is:when you choose a diet to lose weight,think "long
    term",i.e.pick one that will educate you in changing your eating
    habits forever.
    Ciao.

    RE: .18
    Ciao Mario,
    25 kg. Perbacco!
    I kicked off on New Year's Eve for the nth time starting at 97 kilos 
    (or, 213 lbs or 15 st 4 lbs., depending on you culture), I thought that
    getting close to 50 (age) AND 100 (weight in KG.) was getting a wee bit
    dangerous for the pump system.
    This orning I checked the torture machine and it said 75.5 Kilos, i.e.
    48 pounds down.
    My target is 67.5 kg or 149 lbs i.e. 8 kg or 17 lbs. to go.
    
    How - so far -  7350 kcal per week (1300 on Sunday), very low fat,
    (there is enought hidded fats in what we eat) more vegetables than
    before (very easy since chips (french fried) were my favourite
    vegetables), no alcohol during the week (wee dram plus a modicum of
    fermented grape juice on sunday - 65 kcal. + 155 kcal.), low salt in
    cooking - enough hidden salt in pre-prepared food- using wholemeal
    pasta and bread as against white bread. The main thing is to brain-wash
    myself into believing that I AM NOT ON A DIET! I am just re-educating
    my eating habits!
    The fun will start when I get to the target weight - schedule is
    mid-june - how to level off the calories from a weight loss mode to
    maintenance mode by gradually going from 7350 calories per week to
    about 15100  on the basis of 32 cal per kg weight per day.
    
    As they say in french - affaire � suivre. -> to be continued in say 
    about 4 months time
    
    Nick_who_used_to_be_fat/thin/fat/thin/fat.....and_wants_to_stay_THIN!