Q. I am 36, a former college football player and currently at my heaviest weight ever — 425 pounds. Because of this, I have sleep apnea, type 2 diabetes, hypertension and cholesterol issues. When I exercise, I look and feel better, and the weight comes off. I just cannot seem to get a grip on diet. I distrust the books on diet and other gimmicks. — Kevin Bess, Aurora, CO
A. You are doing the right thing by getting more active and resolving to get yourself to a healthy weight. It is also wise to be suspicious of the latest diet best-seller and advertisements that promise "quick, rapid weight loss with no dieting." Any article or advertisement that makes weight loss sound easy will slim your wallet, not your waistline.
Being overweight raises the risk of disease on a multitude of fronts. In addition to the hypertension, sleep disturbances, diabetes and high cholesterol, you also run the risk of heart and gallbladder disease, arthritis, gout and even certain types of cancers. Low self-esteem, social stigma and limits on the ability to do even the most basic daily activities can also lead to depression.
It is always best to consult with a registered dietitian to learn what would work best for you and your lifestyle. A registered dietitian is not a "nutritionist." RDs are licensed; there are no licensing standards for so-called "nutritionists."
An RD is also skilled at teaching how the weight-loss process works and what to expect along the way. In preparation for a visit to an RD, take a week to do something the dietitian will ask you to do anyhow — keep a food diary for at least one week. Purchase a food scale and pick up a book that lists the calories of natural as well as commercial foods. Write down EVERYTHING you would normally eat every day and log a daily total. When you present this to your dietitian, he or she will have most of the necessary information to devise a plan that works with you and for you.
The basic formula for weight loss, in the tiniest of nutshells, is "Eat less, move more." Accumulating activity by walking more is a good way to accomplish this. The easiest way to see how much you are walking each day is to wear a pedometer. The general goal is to take 10,000 steps per day, which comes to about 4 1/2 miles and is equal to about 300 expended calories. Again, just as with a food diary, keep a daily log of your steps, to get a realistic picture of how much you actually walk around in a day.
The last piece of equipment to help you with your exercise program is a heart-rate monitor. Wearing a monitor during cardiovascular exercise will help you evaluate your actual output.
By bringing in professional support and accountability tools, you are much more likely to set yourself forward on a path to success, instead of frustration and failure.
Resources
-- "The NutriBase Nutrition Facts Desk Reference," Dr. Art Ulene (Avery, 2001, $24.95)
-- Digiwalker pedometer, new-lifestyles.com or (888) 748-5377
-- Polar USA heart-rate monitors, polarusa.com or (800) 227-1314
Linda Buch is a fitness trainer in Denver, Colo., and Lancaster County native. Her book, "The Commercial Break Workout" (Crown/Random House), is available in bookstores. Please send your questions to: Linda@LJBalance.com or c/o "Body Language," Lancaster New Era, P.O. Box 1328, Lancaster, PA 17608.
