Conference rocks::weight_control

    Paul,
    
    There is only one healthy way to lose your weight and that is a
    balanced approach of low fat nutrition and consistent aerobic
    exercise. Low fat means no more than 20% calories from fat in anything
    you eat and no more than thirty grams of fat a day. Less is better. For
    most people, a 5-10 percent calories from fat intake is still healthy.
    I have an associate that had 62% body fat and is now at 24%, my
    recollection is that it took about a year +.
    
    There is a lot of talk about what is aerobic exercise but I think
    Covert Bailey says it best, basicly that is exert yourself 3-5 times a
    week at a level where you can still talk. The reason is simple. If you
    exercise at a level where you cannot talk, (by talk I mean get out
    coherent thoughts without gasping, yet not chatter) you have gone into
    anaerobic exercise and the enzymes in your body that metabolize fat
    cannot function. Instead only the enzymes that process glucose can
    operate and as a by-product of this glucose metabolism you build up
    lactic acid in your muscles and pain is the result. If it is too
    painful to exercise you will probably do it less and be less committed
    to the routine. Exercise less than three times a week is actually shown
    to be more harmful than beneficial.
    
    Don't get me wrong, at any given time while exercising there is both
    aerobic and anaerobic metabolism going on, but you always want a higher
    percentage of aerobic activity going on. Also don't be confused into
    thinking that exercise is what you do to lose fat. Your primary goal in
    exercising should be to INCREASE YOUR METABOLISM. This is best
    facilitated by aerobic exercise. As a result you will
    process all your food better including the fat you have stored for
    energy production.
    
    So how does all this relate to you. YOu've already done something smart
    by looking for a partner in your efforts. Secondly and perhaps most
    importantly, recognize that aerobic exercise is different for everyone
    and is based on their current level of fitness. Someone such as your
    self may initially be able to only walk for a short period. But as you
    continue, the duration and intensity of your workout will increase.
    
    As for a low fat diet (and I lose the term diet precisely as meaning
    daily nutritional intake, this is not a 'diet' you do for a month or
    two or twelve but a BASIC CHANGE IN WHAT YOU EAT for the rest of your
    life) recognize what are the culprits in what you eat. Low fat does not
    mean low calorie. Interestingly, high fat foods are almost always quick
    to eat yet contain FOUR TIMES the calories of healthier carbohydrates,
    vegetables and proteins. As a result you can eat much more of healthy
    foods than fatty foods, and you will feel less hunger as a result. 
    
    You have taken the most important step, the first one. As you continue
    each will become easier. If you have not yet read Covert Bailey's book
    "Fit of Fat" buy it tonight and read it to gain a mmore complete
    understanding of what takes place in you body and what you need to  do.
    
    Warmest Regards,
    
    John
    
    
                      

    
    I know you don't want to spend money, but if you are a Tufts member
    you can join Diet Workshop for $5.00 a week.  If you are located
    in the MRO facility we will be starting to attend classes every
    Wednesday @12:15 (lunchtime) in Marlboro Center, near the Post
    office. Feel free to go with us.  Next week will be our first
    class.  I been a member before and feel that they teach you
    good eating habits.  Every once in a while I need them to get me
    back on track.  
    
    Joy 297-9422 or MR3MI2::JNORTON
    
    

    You picked a good time to start again - the new food labelling laws
    make identifying healthy food products much easier!!
    
    D!

    Hi Paul!
    
    You can lose the weight any healthy way which is suitable to you but to 
    keep it off is another story.  I would suggest that you read the book
    "Overcoming Overeating" by Jane Hirschmann and Carol Munter.  This is
    the "rule" I live by.  I am currently still large as I decided to give
    up dieting 2 years ago because I could lose it but always gained it
    back and more.  "Overcoming Overeating" helps to get you back to
    recognising stomach hunger as opposed to emotional hunger.  I may be
    wrong but I would guess that anybody with a substantial amount of
    weight to lose would be an emotional eater.  Now I eat what I really want
    when I am hungry and I have managed to stay about the same weight since
    I gave up dieting, I don't weight myself anymore but can tell by my
    clothes.  I am working with a psychologist around the issues
    that make me emotionally hungry, I believe when I solve those, the pounds
    will just fall off naturally.  I am still using the weight as
    protection so it is not time for it to go yet.
    
    It's an idea that works for me, I am living for today as I am now (part
    of acceptance) and am not obsessed with food as I was.  If you read the
    book and it "rings bells" for you it may be a way for you too.
    
    Good luck with whatever path you choose.
    
    
    Sooz
                                                                  

    Paul, I think you are on the right track with not wanting to spend
    any more money on diets, to just start eating in a healthy way and let
    it happen naturally!  It's a good plan.  I found for me that I couldn't
    put that plan in to action without some help from others who really
    *understood* how hard it was, and why I ate.  
    
    I, for one, found that help in Overeater's Anonymous.  It's filled with
    people who really understand that it's not as simple as "Just use
    willpower" and who know there's nothing *bad* or inferior aboutpeople
    who struggle with weight and eating.  I felt so angry at myself for my
    struggles - hated my body - was tired of up and down and up and down on
    the scale - thought that the next diet would "do it" and when it
    didn't, figured there must be something wrong with me.
    
    Today I am at my goal weight, love my body, have maintained the same
    weight (within 8 lbs) for over 2 years, and didn't diet at all! Just
    started eating the right amount of healthy food. The big differences
    between OA and one of those diet programs is 1) it doesn't cost
    anything! (they pass the basket during meetings to cover the cost of
    the meeting room - most people put in $1 if they can afford it but it's
    not required), 2) you can go as often as you need to, not just once a
    week, and if you need more than that you can call people, and 3) they
    help you address the *real* issues behind weight so that the rest of
    your life improves, too!  
    
    If you're interested you can check out the EATING_DISORDERS notesfile
    (contact me or DPDMAI::POGAR for membership) or just write to me.
    Or just look up OA in your local area.
    
    D!