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In the News

Battling the Bulge

By Dr. Victor Gong, Medical Director of 75th St. & 126th St. Medical, Ocean Pines Medical & Doctors Weight Control & Wellness centers, Ocean City, MD.

Are you planning to usher in the New Year with a resolution to win the battle of the bulge? If so your in good company. Each year about 20 million people promise to lose weight. In fact more diets are started on New Year's Day than any other time.

However most diets don't last. And months latter those inches are still there. That doesn't have to happen this time around. Here's how you do it!

Rule #1

To wage a winning war on fat, you have to stay in a realistic frame of mind. Don't shoot for a big goal. Aim small for lasting result, lose your weight slowly and safely.

Rule #2

Forget diets. They are short term. Instead start on a new eating plan that makes good nutritional sense. Plan your meals. Count your calories. Spread your total caloric needs over 5 - 6 smaller meals & snacks.Fasting all day and then eating a big dinner is a typical pattern for many dieters. However the body reacts to this temporary starvation mode by conserving fat. Theoretically, eating frequently can keep your metabolism churning at a higher rate, so you burn more calories.

Rule #3

Think "thinner" instead of "thin." Don't strive for the ultimate weight loss immediately. Aim for 2 pounds a week instead of 10 pounds. Once you lost the first two pounds you are ready for the next two pounds. Be realistic in your goal weight.

Rule #4

Know what tempts you. Make a list of the "triggers" in life that prompt you to eat. We don't always eat because we are hungry. It may be the smell of food, an emotional or stress factor, etc. Be conscious of these weaknesses. The next time your food trigger goes off, pass it up.

Rule #5

Develop an exercise plan that fits your lifestyle. The "no pain, no gain" philosophy is no longer recommended. Moderate exercise for a duration of 30 - 40 minutes a day, four times a week or more is preferred. Do it after a meal and you can gain additional calorie-burning benefits. Start slowly and progress in your exercise plan. Use a variety of activities or better yet alternate them.

Rule #6

Accept lapses and avoid relapses. A lapse is a small mistake. A relapse is a series of mistakes. Learn something from your lapse and get back on tract.

No one ever said that losing weight was easy. These simple rules can help you win the battle of the bulge and lead you to a healthier life style.

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