An Effective Weight-Loss Program

The weight went on slowly, but inexorably. When I finally decided to do something about it, I weighed 217 pounds. In high school I weighed 165. I was carrying an extra 50 pounds, almost one-third of my ideal weight. I resolved to do something about it, and I wouldn't depend on miracles. I would depend on myself. I lost 33 pounds in three months.

If you want to lose weight, you have to take in fewer net calories each day. By net calories, I mean the difference between the calories you take in and those you expend. If you normally burn 2,000 calories in a day, then you can eat that many calories and you won't gain or lose weight. So, you need to eat fewer calories and/or expend more. I did both.

I decide to burn 1,000 calories as soon as I woke up, every day I could, usually on an empty stomach. If I didn't have time in the morning, I did it in the evening. If I had to skip, I got back to it the next day.

How did I burn these calories? I walked on the treadmill in the exercise room where I live. I set it on a 15-percent grade and walked 3.5 miles per hour. The treadmill is brutally efficient. Depending on your weight, you can burn from 15 to 20 calories per minute . If you can't walk that fast or at that grade, do what you can and push harder as your condition improves. You have to walk up a grade to lose weight quickly. Walking on a level surface doesn't cut it. Take a towel, because you will sweat. Treadmills are not exciting. Have something to read, or bring your iPod. If you don't like treadmills, find something that works for you and do it everyday.

If I did it again, I would add a weightlifting program. This limits muscle loss, which is inevitable when dieting. It takes more calories to support muscle than fat, so can eat slightly more food and lose the same amount of weight.

Exercise is hard work. When you invest an hour, first thing in the morning, to burn 1,000 calories, you will remember it when you think about eating later in the day. You've worked hard, and you don't want that effort going to waste—or waist, in this case.

When you don't do the work, you don't mind eating that donut. When you do the work, you can walk right by tempting treats.

I ate many, many meals, most consisting of 200 calories or less. I ate nutrition bars, nonfat yogurt and fruit. I ate 100-calorie bags of microwave popcorn. I ate small bowls of cereal with low-fat soy milk. I ate a 100-calorie package of raw nuts each day for their nutritional value. I bought most foods in small, single-serving packages. You can eat eight of these meals in a day and you haven't taken in many calories. Eating like this gives you a constant source of energy.

If I did it again, I would eat more vegetables. Besides being good for you, they have few calories and they fill you up. I would use unsweetened almond milk instead of soy milk. A cup contains only 40 calories!

I broke my diet rarely, and I didn't punish myself when I did. If breaking the diet is the rare exception and not the rule, then it doesn't matter much. A few times I just screwed up. When this happens, don't decide that it's now okay to eat whatever you want for the rest of the day. It's not okay. It is okay to screw up, however, as long as you realize your mistake and start over immediately. Forgive yourself and get back to work.

I broke my diet occasionally for celebrations such as Valentine's Day. That's certainly okay, but even then, think about what you're eating. Indulge and enjoy, but be sensible.

I stopped my diet when I reached 184 pounds, for a 33-pounds loss in three months. I drifted up to 190 pounds. I'm now losing those last pounds. I'm at 177 pounds, slowly heading down to 165 or thereabouts; I'll know when I'm there. I'm doing it a bit more slowly this time.

My program worked for me. It might not work for you, but I would be surprised if you couldn't use at least some of these techniques. Find what works for you, decide when you're ready to start and do it.

Consult your doctor before you embark on an intense weight-loss program, particularly if you have health issues.

Realize that your diet will never end. You will reach your goal. After that, you will need to maintain your new weight. Don't revert to bad habits. Ease up on your program, but keep exercising and thinking about what you eat. You don't want to have to do this again, and remember that a diet shouldn't be an exception to your normal behavior for a few months. Diet and exercise should be the basis for an ongoing, healthy lifestyle.

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