THE VIRGINIAN-PILOT
Copyright (c) 1995, Landmark Communications, Inc.
DATE: Thursday, November 16, 1995 TAG: 9511150054
SECTION: FLAVOR PAGE: F1 EDITION: FINAL
SERIES: FITNESS QUEST
SOURCE: BY PAT DOOLEY, FLAVOR EDITOR
LENGTH: Long : 159 lines
NO, THE PHOTO below is not a mistake.
No, Ruth Fantasia hasn't run away; you'll find her Morsels column on Page F6.
And, yes, those are a pair of knees. My knees.
They and the other 118 pounds that go with them recently took part in The Virginian-Pilot's Fitness Quest, in which more than 250 readers have committed to improving their health by conquering high-blood pressure, cigarette smoking, obesity, couch-potatoism and the like.
Over the past few months, those creaky, knobby knees have gradually supported about 11 fewer pounds. They like it. And so do I.
We won't call it a ``diet'' - experts say diets fail because we don't learn healthier eating habits.
Let's just call it an experiment.
As food editor, I know that a balanced eating plan based on fruits, vegetables, whole-grains and low-fat dairy products and proteins gives us energy, makes us feel good and improves our chances for a long, disease-free life. I've learned from experience that regular, moderate exercise helps us keep our weight in check, juggle our busy days and look and feel healthy.
Still, I am not immune to daily stresses and temptations Over the years, even a few indulgences add up. Toss in the hazards of the job - food in the mail, food in restaurants, reading about food, cooking food and conferences centered around food - and, well, you get the picture.
I was carrying an extra 10 pounds.
I overcompensated by overexercising. I was tired. And the pounds remained.
So I listened the advice of registered dietitians for the '90s: ``Aim for balance.''
Moderation became my mantra.
I followed the USDA Food Guide for the basics, joined a reputable weight-loss group for support the and emptied my diet of ``empty'' calories from refined sugars, wine and beer. I combined aerobic activities, like running and cycling, with weight-training five or six days a week. But I shortened my workouts, and interspersed difficult routines with light ones.
To offset a problem with low-blood sugar, I increased my intake of low-fat proteins, such as grilled seafood and chicken, nonfat and reduced-fat cheese and even small amounts of reduced-fat peanut butter and nuts. I drank at least eight glasses of water daily, and ate more vegetables.
I was no longer exhausted or ravenously hungry after my workouts.
Slowly, the pounds dropped. But because I didn't measure inches, I was not always aware of the losses. Sometimes, the scale didn't budge; a couple of times it even nudged upward. But my muscles were becoming more defined, my clothes were getting baggy. I was gaining muscle, which weighs more than fat.
It took nearly three months - including two weeks' vacation - when I splurged. But I feel lighter on my feet, especially during my walks and runs.
For the past month, I've stayed within a half-pound of my goal. My fairly active lifestyle allows me to eat about 1,800 calories a day (up from about 1,400 while losing). About 1,200 of those are based on the Food Guide: two milk servings; two fruits; three vegetables, six starches and five proteins. About 20 percent of my calories come from fat.
I eat what I want - in moderation. But I keep track of serving sizes, fat and calories and make sure nutrition comes first.
Perhaps my greatest joy has been discovering that I don't need to ``diet'' perpetually.
If you're tired of dieting - or procrastinating - and are ready to begin your Fitness Quest toward permanent weight loss, here are some tips, gleaned from registered dietitians, health professionals and my experiences.
Find support. Ask your doctor, a registered dietitian or a friend about reputable weight-loss groups, then join one.
Enlist a buddy. He or she can encourage you when your enthusiasm wanes or your losses reach a plateau. A buddy also can help keep you accountable.
Weigh in and measure weekly (but not more often). Don't be overly dependent on the scale. A tape measure can show losses a scale cannot. Also, healthy weight loss occurs slowly. Your body and your psyche need time to adjust.
Follow a sensible plan, and write down everything you eat. ``Just a bite'' has calories. One piece of that Halloween corn the kids just finished off, for example, packs 10 calories.
Be truthful with yourself about what you eat. Studies show that overweight people often underestimate how much food they consume. Know how much fuel your body needs for sensible weight loss (1 or 2 pounds a week) and how much it requires to maintain your goal weight.
Savor each bite. It takes about 20 minutes for your stomach to tell your brain it's satisfied.
If you backslide, don't give up. One slip does not an overweight person make. But it does make you human.
Learn to recognize when you're hungry - and when you're tired, lonely, bored, angry. Find alternatives to eating out of emotion. Sometimes, just knowing why you feel a certain way can quell the urge to overeat.
Enjoy a variety of foods. You'll help prevent boredom, which can lead to overeating. You'll also keep your body guessing - and burning calories more efficiently.
Fill up on fresh vegetables, like carrots, squash and salads. If you're not used to eating them, you might be surprised to remember how good - and filling - they are.
Learn about food - what's high in fat, calories, sodium, for example, and what is not. Learn about nutrition, as well. Loads of books and cookbooks on the market can help you.
Avoid junk food, such as candy, cakes, chips. Most are high in fat and calories. And they just don't satisfy the way nutrient-dense foods do, especially if you are active.
Substitute nonfat frozen yogurt for ice cream. Many taste nearly as good, and you can add small amounts of toppings like fresh bananas, graham-cracker crumbs or even a sprinkling of nuts.
Purists will scream, but if you like cheese and want to cut fat, experiment with some of the newer reduced-fat and nonfat products. (Be sure to check labels; some are high in sodium.)
Use nonfat salad dressings, or combine them with higher-fat dressings. If you like, you also can cut calories by mixing nonalcoholic beverages with the regular versions. Be creative.
Eat small meals and mini-snacks throughout the day. You'll keep your blood sugar and energy levels steady, and help prevent binges.
Eat when you're hungry. Your body needs fuel; skipping meals, crash dieting or punishing yourself for overeating only slows your metabolism - and encourages your system to store calories.
Learn portion control. Three ounces of meat, for example, is no more than the size of the average person's palm. That's one serving. One serving of fruit or vegetables is about 1/2 cup. One starch serving is about a half-cup pasta or rice, or 1 ounce bread product.
Don't clean your plate. On this one, Mom was wrong. And don't clean the kids' plates, either.
If you don't brown-bag, start. Carrying your lunch - or breakfast or dinner - is the best way to eat smart. Buy insulated lunch bags to keep foods cold.
Plan. A few minutes of thought in the morning or at bedtime can amount to a big difference in calories, fat grams, sodium, cholesterol.
When you dine out, ask that foods be cooked your way - grilled or with dressings and sauces on the side, for example. Most restaurants will happily accommodate you, and many offer light selections.
Exercise. If you plan to get in shape, and stay in shape, find an activity you like. Better yet, find several. Then, mix them to avoid injury and boredom.
Think small. Everything adds up: Take the stairs, walk across the parking lot, eat half a piece of cake. Never lie down when you can sit; never sit when you can stand. Whenever you expend energy, you burn calories.
Stock your refrigerator, freezer and pantry with healthful foods. Shop with a grocery list, and stick to it.
Add fast, healthful recipes to your cooking repertoire. Cooking increases your options, and limits your risks of eating off your plan.
Have small amounts of the things you love. Just don't eat everything you love today. That peanut-butter-ripple ice cream will still be there tomorrow, or next week or next month.
Don't assign guilt to eating - there are no ``bad'' foods - but ask yourself if your indulgence today is worth what you'll give up to balance it.
Reward yourself in nonfood ways. Go to a movie all by yourself, buy a new outfit, pack a healthy lunch and take a day trip.
Be your own best friend. Forgive yourself when you slip; congratulate yourself for every success. With each step, you create a new, better you.
And the results are worth it. ILLUSTRATION: Color photo
BILL TIERNAN/The Virginian-Pilot
My knobby knees have gradually supported about 11 fewer pounds.
by CNB