
Followup-To: alt.support.diet
Archive-name: dieting-faq/part3
 
(continued from part 2)
 
 
-Liquid diets and fasts-
*     Is fasting a good way to lose weight?
No.  Prolonged fasts can cause serious harm by depleting the levels
of protein, calcium, phosphorus, sodium, and potassium in your
body.  Fasting can also cause toxic levels of ketone bodies
(compounds produced when body fats are broken down) to accumulate
in the bloodstream, despite the popular belief that fasting is a
good way to "cleanse the system."  On the other hand, short (1-2
day), occasional (no more than once every few weeks) fasts do not
appear to be harmful to most healthy people.  [The previous
sentence is intended as recognition of the fact that many people
fast for religious or spiritual reasons; it is NOT intended to
encourage fasting, however briefly, for weight loss purposes.--kbc]
 
*     Are liquid diets a good way to lose weight?
They're probably not the best answer for most people, since
slurping down a high-protein, lowfat, minimal calorie, blenderized
concoction doesn't do much to teach you the new, healthier eating
habits that you'll need to maintain your weight loss.  These diets
can also be expensive--an average of $2000-3000 for a medically-
supervised six month plan--especially in light of the fact that the
"food" you're paying for isn't much more than dried egg whites (an
excellent source of protein) and flavoring.  Although nearly all
liquid-diet programs include classes to help participants ease back
into eating regular food and to maintain their weight loss, the
ratio of clients who actually maintain their new weight for long
periods is low.  On the other hand, some obese people have found
that the fast, steady weight loss and ease of such diets (there's
no need to plan menus) can help them lose significant amounts of
weight for the first time in their lives.  Liquid diets can
succeed, but only if those who use them are determined to adopt
healthy eating habits once the diet is over.
 
 
-National and international weight-loss organizations and plans-
NOTE:    Mention of an organization or weight-loss plan does not
         imply an endorsement of that organization or plan.
*     How does Weight Watchers work?
Weight Watchers is a commercial diet organization that uses an
exchange-type plan to eliminate the need to count calories.
Members are allowed to consume a certain number of servings from
each "selection" group (breads, fruits, vegetables, proteins,
dairy, and fats) each day.  For example, if you're permitted five
bread selections per day, you can choose five servings of any item
categorized as a "bread," be it whole wheat bread, rice, a corn
tortilla, or any of the other foods that fall into the bread group.
The number of selections you're allowed per group per day depends
on how fast you wish to lose weight; the program recommends a
maximum loss of 1-1/2 to 2 pounds per week.  WW also makes
allowances for foods that don't fit neatly into the selection
groups, such as alcohol and sweets; you're allowed a certain number
of "optional" (free) calories per week to do with as you please.
WW markets several types of processed foods, which are not
necessarily lower in calories than "regular" or other diet-plan
products, but are designed to fit easily into the WW program; use
of the WW brand foods is completely optional.  WW encourages
moderate exercise in combination with the diet plan.
 
Each member sets his or her own goal weight based on a
height/weight chart compiled by WW from several sources.  A big
part of the WW plan is weekly meetings, which feature a "weigh in"
for each member (your weight is revealed only to you and the person
doing the weighing, not to the rest of the group) and various
activities such as motivational videos, discussions, distribution
of program materials and recipes, etc.  Members who attain their
goal weights become "lifetime members," and can attend meetings for
free so long as they maintain their new weights.  There is an
initial membership fee (~$15-20US, but low-cost or free specials
are frequent), plus a fee for each meeting attended (~$9-12US).
The June 1993 issue of "Consumer Reports" reported that the average
cost for several months' participation in WW is approximately
$110US.
 
*     How does Jenny Craig work?
The JC program combines a diet of frozen and shelf-stable pre-
packaged foods with one-on-one counseling and group classes on
behavior modification.  Participants initially purchase most of
their food, particularly entrees, from JC; these foods are
supplemented with regular (grocery store) foods such as dairy
products and fresh vegetables.  As the diet progresses, the ratio
of JC foods to regular foods is gradually lowered.  There are
different menu plans (regular, no red meat, vegetarian) available.
The pre-packaged foods are intended to teach participants about
portion control while freeing them from the necessity of weighing,
measuring, and preparing food.  The behavior modification classes
are supposed to teach participants how to make healthy food choices
once they've been weaned off the JC foods.  (A maintenance program
is available for those who've reached their goal weights, as
determined by a height/weight chart.)  Exercise is encouraged.
There is an initial registration fee (one a.s.d member reported a
$19 signup fee); the cost of the JC food averages $60-70US per
week.
 
*     How does Nutri/System work?
N/S is very similar to the Jenny Craig plan in format and price--it
provides pre-packaged foods (shelf-stable only, no frozen foods),
individual counseling sessions, and group classes.
 
*     How does Overeaters Anonymous work?
OA is a 12-step program, very similar to Alcoholics Anonymous,
designed for people who consider themselves compulsive overeaters,
who believe that they are powerless over food and that their lives
are unmanageable.  (Not all members are overweight; some suffer
from other eating disorders such as bulimia.)  Members are
encouraged to turn their lives over to a "higher power" (be it a
personal deity or the strength of the group), to form a
relationship with a "sponsor" (another OA member who provides one-
on-one support), to give up "problem foods" permanently (as an
alcoholic gives up alcohol), and to attend OA meetings regularly
(daily, weekly or monthly) for the rest of their lives.  OA does
not advocate any specific diet plan; members who are interested in
better nutrition are urged to seek qualified professional advice.
There are no dues or fees, although donations are welcome.  As with
AA, members' anonymity is preserved; first names only are used
during meetings.
 
*     How does "Stop the Insanity" work?
"Stop the Insanity" is a program promoted by Susan Powter, a trim,
assertive, crew-cut blond who formerly weighed 260 pounds.
According to her 30-minute infomercial, the program is based on the
principles that:  a) diets don't work, b) you can lose weight by
eating high volumes of lowfat foods, and  c) you must exercise to
burn fat and adequately oxygenate all parts of your body.  Ms.
Powter shuns the concept of weighing, advocating instead measuring
your body fat percentage (using calipers provided with the program
materials) and tracking weight-loss progress in terms of how many
clothing sizes you lose.  The program materials consist of audio
tapes, booklets, and videotapes that discuss deciphering food
labels, exercise techniques, and motivational tips.  The current
cost of the program is about $80US.
 
 
-Diet aids (pills, etc.)-
*     I've heard about several weight-loss aids like herbal teas,
      "fat-burning" pills, etc.  Do any of these work?
Some of them can temporarily cause your weight to drop, but NOT
because they're eliminating excess fat from your body.  Most over-
the-counter "diet aids" contain stimulants, which hike up your
central nervous system and decrease your appetite, and/or mild
diuretics which cause you to eliminate fluids (by urination) more
quickly than normal.  The stimulants can cause unpleasant side
effects such as dizziness and nausea, and the diuretics can make it
difficult for you to get too far away from a bathroom.  And as soon
as you go off the pills, your weight bounces right back up to its
previous level, making such nostrums useless for long-term weight
loss.  Prescription weight-loss aids do show somewhat more promise
than the nonprescription nostrums, but still cause side effects and
must be taken indefinitely to prevent weight regain.
 
*     Do I need to take a supplement (vitamin/mineral pill) while
      dieting?
A balanced diet (see "Food Pyramid") which is adequate in calories
(no fewer than 1200 cal/day for women, 1400 cal/day for adolescent
girls, 1600 cal/day for men) should contain sufficient vitamins and
minerals for the average person.  For most people, vitamin and
mineral supplements are unnecessary.  If you do decide to take a
vitamin/mineral supplement as "insurance" against an inadequate
diet, you should look for a brand which contains a variety of
vitamins and minerals in amounts NO GREATER than the FDA's
recommended Daily Value, since excessive amounts of some nutrients
can be just as harmful as deficiencies.
 
 
-Exercise-
*     I need to lose weight, but I really hate to exercise.  Can I
      lose  weight by eating a low-calorie diet without exercising?
It's possible; many dieters (especially women) avoid exercise at
first and rely on low-calorie diets for weight loss.  However,
these same dieters often find that exercise can be the key to
restarting weight loss that has suddenly stopped (see the section
on plateaus), and most people who successfully maintain their new
weights find that exercise is a necessary component of a
maintenance plan.  Another benefit of exercise (especially
anaerobic exercises such as weight lifting--see section on "What is
anerobic exercise?") is that it can increase the amount of muscle
tissue in your body--the more muscle you have, the more calories
you burn.
 
*     What are the most effective types of exercise for losing
      fat/weight?
Those that cause your heart rate to increase to 65-80% of the
suggested maximum heart rate for your age group (which can be
determined by subtracting your age from 220), and which will keep
your pulse at that rate for at least 15-20 minutes continuously
(i.e., "aerobic", or "oxygen-using" exercises).  Depending on your
current fitness level and how hard you work, many exercises,
sports, or tasks can be aerobic in nature.  You don't necessarily
have to jog or go bicycling; you can count walking, dancing, or
vigorous housework (e.g., vacuuming) as exercise so long as it
causes your heart rate to stay in that 65-80% range CONTINUOUSLY
for 15-20 minutes.  Note:  While swimming qualifies as an aerobic
exercise and does appear to provide all the cardiovascular benefits
of other aerobic exercises, it appears to be less effective for
weight loss than other exercises. Swimmers tend to have higher fat
levels than other athletes; this may be because fat provides
buoyancy and insulation against cool water temperatures.
 
*     How hard do I need to exercise?
Hard enough to get your heart beating fast, but not hard enough to
exhaust you; this is the pace at which your muscles burn fat most
efficiently.  Exercising HARDER than this causes carbohydrates
(sugars) to be burned, NOT fat.  (For a detailed, easy-to-read
discussion on this subject, check out _The New Fit or Fat_, by
Covert Bailey.)  There are several ways to tell whether you're
exercising at the proper intensity:
a)    heart rate*:  Determine your MAXIMUM safe heart rate by
      subtracting your age from 220, then exercise hard enough to
      bring your heart rate to 65-80% of your maximum.  For example,
      if you're thirty years old, your maximum heart rate is 190,
      and you should aim for a heart rate of 123 to 152 while
      exercising.  If you're not in great shape (just starting to
      exercise, recovering from a minor illness, etc.), you should
      aim for the lower end of your range.  Taking your pulse during
      exercise can be tricky, since you'll usually need to stop
      jogging, dancing, or whatever, to accurately feel your pulse
      (at your wrist or at your carotid artery, which is located at
      the side of your neck just under the jaw).  Stopping for too
      long, however, can cause your pulse to drop down out of your
      target range.  Measure your pulse briefly (Covert Bailey
      recommends 6 seconds, other authorities recommend 10 or 15
      seconds), then multiply that figure by the correct amount (10,
      6 or 4) to determine your average pulse per minute.
 
      (* If your normal, resting heart rate isn't somewhere around
      70-80 beats per minute, the "maximum safe heart rate" formula
      above may not be an accurate indicator of exertion for you;
      use the "talk test," explained below, instead.)
 
b)    "talk test":  This method doesn't require that you stop
      exercising, but it can earn you some odd looks out on the
      jogging track.  :)  Try speaking out loud as you exercise--if
      you have enough breath to speak easily, without gasping, but
      NOT enough to sing, then you're doing just fine.
c)    getting warm or working up a sweat:  the least precise of
      these methods. If you exercise in warm conditions, you should
      exercise hard enough to work up a light sweat.  In cold
      conditions, it's sufficient to work hard enough to make
      yourself warm.
 
Keep in mind that as your fitness improves, you will have to work
harder to get your heart rate up, so keep checking your pulse (or
using the talk test) even if you've been exercising for some
months.
 
*     What is anaerobic exercise?
Anaerobic exercise is activity which promotes the growth of muscle
tissue, as opposed to burning fat tissue, which is the point of
AEROBIC exercise.  Anaerobic exercise involves pushing your muscles
to the limits in order to encourage them to grow to meet the
demands that you put on them.  Unlike aerobic exercise, anaerobic
exercise is short and intense.  Weight lifting, sit-ups, push-ups,
chin-ups, and squats are all examples of anaerobic exercises.
 
Anaerobic exercise does not cause weight loss; in fact, those who
exercise anaerobically on a regular basis may find themselves
actually gaining some weight due to the increase in muscle mass
(even though their bodies are becoming leaner and trimmer, since
muscle is denser than fat).  However, anaerobic exercise is an
important part in overall fitness precisely because of that
increase in muscle.  Your muscles, after all, are what do the work
that burn calories, and the more muscle you have, the more calories
you burn.
 
*     How often and how long do I need to exercise?
In short, you should exercise aerobically as often as you can.  6
or 7 times a week is not excessive, although if you work out this
frequently, you might wish to alternate exercises from day to day
(e.g., walk or jog one day, bike the next) to avoid stressing the
same sets of muscles repeatedly.  Most authorities recommend a
minimum of 20 minutes of aerobic exercise per session, and at least
3 sessions per week.  Ideally, you should also include 2 or 3
sessions of anaerobic exercise per week to increase strength and
build muscle mass.  (You should always allow 2 to 3 days between
anaerobic workout sessions to permit your muscles to recover and to
prevent injury.)
 
*     How many calories do different types of exercise burn?
For those who like tables, here's a table from _The Family Fitness
Handbook_, Bob Glover and Jack Shepherd, p. 185.  These numbers are
probably geared towards those who are just starting to exercise;
people who are already fit may burn calories at much higher rates
than those listed here.
 
Exercise                               ~Calories burned/minute
-------------------------------------  -----------------------
Cross-country skiing                            10-15
Running                                         10-12
Handball/Squash/Racquetball (singles)            8-11
                            (doubles)            6- 8
Canoeing/Rowing                                  7-11
Swimming (crawl stroke)                          8-10
Biking                                           5-10
Jumping rope                                     7-10
Tennis (singles)                                 7-10
       (doubles)                                 5- 7
Ice- and roller-skating                          5-10
Walking                                          5- 7
Dancing (rock/disco)                             4- 6
        (square, western, polka)                 5- 8
        (aerobic class)                          5- 8
 
If you're into numbers, this may look discouraging.  Seen from a
"input equals output" standpoint, it appears that you'd need to run
for nearly an hour to burn off a 560-calorie Big Mac.  The
wonderful thing about exercise, though, is that it raises your
metabolic rate, EVEN AFTER YOU STOP EXERCISING.  The effects of
exercise linger for some time after you stop moving, and in time,
regular exercise will cause your body to burn fat far more
efficiently than it did when you were inactive.
 
*     Does "passive exercise" (e.g., toning tables) work?
Toning tables may help relax tense muscles, but they certainly
don't WORK your muscles, which is what you must do to burn
calories.  Other gimmicks such as jiggling belts, rollers that
"knead" fatty areas, electrical muscle stimulators, body wraps or
suits, and the like, do NOT promote calorie burning. Some of these
devices (like body wraps or sweatsuits) do cause fluid loss
(sweating) which results in lower weight and body measurements, but
these losses are fleeting.  A couple of glasses of water, and
you're right back where you started.
 
*     I move around a lot during the day; I try to use stairs
      instead of elevators, park my car on the far side of the
      parking lot, etc.  Would I qualify as a "moderately active"
      person?
Not unless you really do move around a LOT.  According to
physicians and dieticians, a moderately active person is one who
exercises at least 30 to 60 minutes per day, whether all at once or
spread out through the day.  Every little bit of exercise that you
get helps, but most of us do need to include a regular exercise
program in our daily routines to meet that 30-60 minute
requirement.
 
 
-Motivation-
*     I've started a diet and exercise program, but I'm finding it
      really hard to stay on track.  Any suggestions?
Eating tips:
-     Make sure that the eating plan you're following--whether it's
      a commercial plan like Weight Watchers or one you devised
      yourself--suits YOUR needs and cravings.  Do you need the
      control of weighing and measuring every bite that you eat, or
      do you need the freedom of eating whatever quantities of
      lowfat, nutritious foods that satisfy your hunger?  Do you
      feel most in control if you eat 3 meals a day, or if you
      "graze" on 5 or 6 small meals throughout the day?  Do you need
      to ease into a new eating plan gradually, adapting to new
      lowfat, high-fiber foods week by week, or would you be more
      motivated by going "cold turkey" on junk foods?  Do what works
      for YOU, which may not be at all the same thing that worked
      for your best friend, husband, etc.
-     Don't beat yourself up if you "fall off the wagon" and indulge
      (or even overindulge) in something you think you shouldn't
      have eaten.  An episode of uncontrolled eating does NOT mean
      that you or your diet failed, just as a minor fender-bender
      doesn't mean that you or your car are totally unworthy of ever
      appearing in traffic again.
-     When it comes to improving your health, doing SOMETHING, no
      matter how small, is always better than doing nothing.  You
      may not be willing or able to adopt all of our suggestions
      regarding nutrition and exercise, but everybody can work some
      of these changes into their lives.  Try switching from whole
      milk, regular mayonnaise and salad dressings to their nonfat
      counterparts.  If you just can't live without meat, eat meat,
      but eat leaner cuts and smaller portions.  If you can't
      exercise every day, at least take the stairs or walk around
      the block every once in a while.  The more you can do the
      better, but even the smallest changes can improve your long-
      term health and your self-image.
 
Exercise tips:
-     Don't overdo it; start out gradually.  The point is NOT to
      exhaust yourself.
-     Try a variety of different exercises:  walking, biking
      (outdoors or stationary bike), skating/rollerblading, dancing
      (in a class, to a tape, or put on some peppy music and make up
      your own steps), trampolining, hiking, etc.  Even if you don't
      find an activity you LIKE, maybe you'll find one you can
      tolerate.
-     Try listening to music, books-on-tape, or motivational tapes
      while exercising; maybe you can distract yourself.  (Be
      extremely cautious and alert when using personal stereos with
      headphones outdoors, since these devices may leave you unable
      to hear approaching cars, bicycles, etc.)
-     Consider the possibility of "double-density" exercises:
      combining exercise with other activities that you do enjoy,
      such as reading or watching TV while riding a stationary
      bicycle, or using walks to catch up on quality time with your
      significant other or your kids.
-     Every little bit of exercise helps, so work in some extra
      motion whenever you can.  Take the stairs instead of the
      elevator, park well away from buildings (if it's safe to do
      so), etc.  Healthy people are ACTIVE people; overweight people
      are good at finding ways to conserve their energy.
-     Try biking to work, school, etc.  People commute up to 30
      miles each way.  This can be done in ALL weather that's
      passable by four-wheel-drive cars, day or night, and it's no
      less safe than in a car.  Your exercise time is largely time
      you would have spent commuting anyway, and you save tons of
      money.  [I strongly recommend John Forester's _Effective
      Cycling_ (MIT Press) for information on how to do this safely
      and comfortably.--kfl]
-     If your destination is 5 miles away or less, consider walking
      or jogging.
-     Stick with your exercise plan until it becomes a habit, one
      that you'll miss if you skip it too often.  Probably very few
      people really enjoy brushing their teeth, but just as few
      would want to skip doing so for three or four days.
 
 
a.s.d FAQ Bibliography and Recommended Reading
----------------------------------------------
 
 
Abraham, Suzanne and Llewellyn-Jones, Derek, _Eating Disorders:
      The Facts_, Oxford University Press, New York, 1984 (ISBN
      0-19-261665-X)
 
Bailey, Covert, _New Fit or Fat_, Houghton Mifflin Company,
      Boston, 1991 (ISBN 0-395-58564-3)
 
Bailey, Covert, _Fit or Fat Target Diet_, Houghton Mifflin
      Company, Boston, 1984 (ISBN 0-395-51082-1)
 
Colvin, Robert H. and Olson, Susan C., _Keeping It Off:  _Winning
      at Weight Loss_, Simon and Schuster, New York, 1985 (ISBN
      0-671-53294-4)
 
Forester, John, _Effective Cycling_, 6th edition, MIT Press, 1993
      (ISBN 0-262-56070-4)
 
Gershoff, Stanley W., _Tufts University Guide to Total
      Nutrition_, Harper & Row, New York, 1990 (ISBN
      0-06-015918-9)
 
Glover, Bob and Shepherd, Jack, _Family Fitness Handbook_,
      Penguin Books, 1989 (ISBN 0-14-046863-3)
 
Jonas, Steven and Aronson, Virginia, _I-Don't-Eat (But-I-Can't-
      Lose) Weight Loss Program_, Rawson Associates (Macmillian
      Publishing Company), New York, 1989 (ISBN 0-89256-3435)
 
Lampert, Leslie, "Fat Like Me," _Ladies' Home Journal_, May 1993,
      pp. 154-155, 214-215.
 
"Losing Weight:  What Works, What Doesn't," _Consumer Reports_,
      June 1993, pp. 347-352.
 
Morgan, Elizabeth, _Complete Book of Cosmetic Surgery_, Warner
      Books, New York, 1988 (ISBN 0-446-51370-9)
 
Moynahan, Paula A., M.D., _Cosmetic Surgery for Women_, Crown
      Publishers, New York, 1988 (ISBN 0-517-56429-7)
 
Netzer, Corrine T., _Complete Book of Food Counts_, Dell
      Publishing, New York, 1991 (ISBN 0-440-20854-8)
 
"Rating the Diets," _Consumer Reports_, June 1993, pp. 353-357.
 
Robertson, Laurel, Flinders, Carol and Godfrey, Bronwen,
      _Laurel's Kitchen_, Bantam Books, New York, 1976 (ISBN
      0-553-22565-0)
 
Roth, Geneen. Feeding The Hungry Heart: The Experience of
      Compulsive Eating. Signet, NY. 1982. ISBN: 0-451-16131-9.
      In this book, Ms. Roth points out the reasons that people
      overeat, and the metaphor that eating is feeding a different
      sort of hunger:  Love.  Included are passages written by
      students in Ms. Roth's class, which teaches people to love
      themselves and thus break free from the destructive cycle of
      overeating.
 
Roth, Geneen. Breaking Free from Compulsive Eating. Signet, NY.
      1984. ISBN 0-451-16834-8.  As a follow-up to her previous
      book, Ms. Roth details her personal program for successful
      weight-loss from an emotional standpoint.  Although this
      selection does not discuss healthful eating, it is an
      excellent supplement to a nutrition book, because it
      examines the emotional issues involved in undertaking any
      weight loss program.
 
Roth, Geneen. When Food Is Love: Exploring The Relationship
      Between Eating And Intimacy. Dutton, NY. 1991. ISBN:
      0-525-24967-2.  Ms. Roth completes her theme in this last
      book by discussing the concept of replacing love with food.
      She points out that people often use food as a means of
      avoiding intimacy, and explores ways to heal "the hurting
      child."
 
Scanlon, Deralee and Strauss, Larry, _Diets That Work_ (updated
      edition), Lowell House, Los Angeles, 1992 (ISBN
      0-929923-71-5)
 
Silverstein, Alvin and Virginia, _So You Think You're Fat?_,
      HarperCollins Publishers, New York, 1991 (ISBN
      0-06-021641-7)
 
Stare, Fredrick J., Aronson, Virginia and Barrett, Stephen, _Your
      Guide to Good Nutrition_, Prometheus Books, Buffalo, New
      York, 1991 (ISBN 0-87975-692-6)
 
 
