Conference rocks::weight_control

    Sounds similar to the books of Covert Bailey - "Fit or Fat?" and
    "The Fit-or-Fat Target Diet". There's also a book (available in
    the UK) called something like "The Constant Energy Diet - the ABC
    of something..." This was originally a set or articles in the Sunday
    Times, and again focuses on exercise, eating styles, behavioural
    attitudes. It too stresses the same sorts of points as the previous
    note.
    
    I have been trying to follow  this sort of eating style, have lost
    around 15 pounds in the last few months and seem to be maintaining this
    new weight (though I still have another 40 or so pounds to loose).
    However, I always fall down on getting enough exercise. I swim a couple
    of times a week, but don't get round to doing much more. 
    
    Clare

    Rich,

    Sounds very much like the Rotation Diet - see note 89. Dieting in itself
    is not going to do the trick - as you point out, you've got to increase
    the amount of exercise to help keep the weight off. Dr Martin Katahn, 
    author of the Rotation Diet stresses that you should exercise (brisk
    walking) for about 45 minutes a day to increase your metabolic level
    & keep from gaining the weight back. He also emphasizes the need for
    increased intake of water - eight 8 oz glasses a day. So far, I've
    had fantastic results with the Rotation Diet, and the book only
    cost me $4.50 :-) Good luck.
						-Dom

    
    Rich,
    
    Good luck to you on wanting to lose your weight.  I think which
    ever works best for you .. Go for it..  I never heard of this
    Weight Control but it sounds good..  
    Have  you tryed weight watchers at work?  I go and I like it
    because you get alot of support from the group...
    
    Let us know how you do..
    
    
    Ann
    
    
    

    No weight watchers at work here: we have a very small sales office
    in Billings, Montana...
    
    Regards,
    Rich

    Rich,
    I had to work on the DEC10 system there in Billings not too long
    ago.  Interesting city.  I tried to get some bike riding in, but
    the drivers are kinda crazy.  I ended up going to a spa which had
    a little bit of everything and a great aerobics class... They were
    real nice there and I recommend it highly.  I can't remember the
    name but I was staying at the Billings Inn and it was only $5.00
    a session through them.
    
    leslie - from Santa Clara
    

    	There was a book mentioned here quite a while ago called the
    Setpoint Diet.  It is the same principle and is about $3.50.  I
    looked for it for months here in Canada and couldn't find it.  I
    finally decided to go out and order it cause I was ready to do it
    this time and the omens are good cause they had the book in stock.
    	I really believe in the principle because three summers ago
    I bicycled everywhere, did the 20 minute workout almost every day,
    and my mom was on holidays so no big meals, desserts, or fridge
    full of goodies.  I lost 20 lbs from 175 and have fluctuated around
    155 since.  I really have to indulge in alot of sweets etc to
    start going back up, but as soon as I put on 5 pounds I feel huge
    and start to watch what I eat.  Its not hard to get back to 155
    but to go any lower with just dieting is impossible.  I always
    put back any I manage to lose.
    	That is what this book stresses.  That to lower the setpoint
    both excercise and sensible eating are needed.  The keys are
    variety and moderation.  The 'diet' is just the basic balanced
    plan that is similar to weight watchers, or from what is written
    here the Rotation Diet.  Portioning is the key and when you eat
    all the major food groups in proper proportions you find it is
    ample even at 1200 kcal/day.  You are even allowed a sweet bonus
    every day(150-220 calories).
	He stresses that the food plan alone will give a weight loss
    but will not lower the setpoint.  That is why it is so easy to
    gain back after most diets.  The only way to lower the setpoint
    is to excercise, for at least half an hour in your target pulse
    zone.  If very overweight he has suggestions on ways to work up
    to this.  He also stresses that stopping excercise will alow the
    setpoint to gradually climb higher.
    	On reading the book I found it to be very similar to what
    ww promotes.  Probably why people are so successful on ww.  I
    personally don't think ww is for me cause as soon as I have to
    let someone else see what I have written down as daily portions
    I tend to take their support as telling me what to do and I
    rebel.  The book has an easy to fill in chart for portions eaten
    and I have reduced it on the copier and made it into a book of
    14 days worth to carry with me.
    	He recommends not weighing in more than once a week.  And
    suggests plotting your progress to provide insentive.  Also
    recommends comparing you measurements on the program as the 
    excercise will promote inch loss as well as weight loss.
    	As to how to get started just jump right in and start doing
    it.  If you really want to lose you will keep at it.  I hope
    this is my time cause I've been at it a week and there is a long
    way to go.  I'm just going to be positive and DO it.
    	Keep at it everyone.
    Debra    	

re comment in 111.6
    
    "personally don't think ww is for me cause as soon as I have to
    let someone else see what I have written down as daily portions
    I tend to take their support as telling me what to do and I
    rebel."
    
    
    Debra, you don't have to show anyone your record at WW.  In fact,
    I personally do not even keep a record.  The only information
    automatically shared with WW is your identification and your 
    weekly weighing, both items are non-public regarding the other 
    people.  Anything shared with the other people is a voluntary matter
    left to you.
    
    WW offers help, not commands.    

    re: -1
    Thanks, thats good to know.  I did actually phone to find out
    info last week but other than tell me the closest meeting it
    wasn't too informative.
    I am really psyched right now and know I will keep with it at
    least till I hit 150.  By then I may need some support to keep
    going and ww may be it.  It is after-all very similar to the
    program I'm already doing.
    This spring I went to a health councillor when I had started a
    diet.  As soon as she told me I wasn't getting enough of the
    dairy group and to try to set myself goals to up the portions
    I could feel myself get negative about the whole thing.  I 
    knew she was right and had already realised that myself.  But
    being told it was a different matter.
    I have come to the conclusion that I know what I have to do,
    its just keeping to it.  For me its something very personal.
    That is why I really like the Setpoint book.  Its short and
    sweet and not preachy,  and the portion chart is very simple.
    If I do lose my motivation though this time I will probably
    try ww too.  I want to lose, so thats what is most important.
    
    What I find hardest about this is getting the excercise
    every day.  But since thats the only way to lower the setpoint
    I try to look on it as part of my daily nutritional requirements.
    
    Best Wishes,
    
    Debra

    RE:   .8
    
    Debra,
    
    I know just what you mean.  I seem to have the same subconcious
    reaction to somebody telling me *anything* about how to run my diet.
    It doesn't seem to matter how nicely it is done, or how right they
    are (sometimes it's worse if they are right!) or even if I am paying
    them to do so.  In one way it makes the task of slimming more dificult.
    On the up side, however, I am convinced that the final anwer is
    "self regulation" which is what us soloists must reach inside and
    come up with.  In fact this notes file is as close to "support" as
    I have ever been able to tolerate.  Thank goodness for
    SRFSUP::WEIGHTLOSS!!
    
    Marion
          

    Re: .8, .9

    I know just how you feel regarding someone else "watching over you"
    when you're dieting and rebelling because of it. All previous diets 
    for me (which all resulted in failure) I had been "put on" by my wife. 
    I agreed half-heartedly to give them a try, but always gave up after 
    a week or two. This time (using the Rotation Diet), I'm on my own - 
    I get lots of support from my family (its great when my three daughters 
    tell me "Gee Dad, you're looking a lot thinner. It'll be nice to not 
    have a fat daddy").

    Re: exercise - give brisk walking a try. It sure doesn't feel like 
    exercise but it really does the trick. Try to get in at least a half 
    hour a day (right after lunch works best for me). Good luck.
						    -Dom

    
    Re:  Your note on "Neuropsychology of Weight Control"

    
    If you have any luck with this program....let me know.....I've heard
    alot about it, but I haven't received any feedback on the results.
    It does make alot of sense....If you are successful, I'll buy the
    tapes myself.
    

    
    I bought it about 3 weeks ago.  I've lost 17 lbs on it.  I got the
    video tape also.  
    
    I like it...it teaches you to just face facts...you've got to change
    your way of thinking about food and excercise...you just have no
    choice if you want to weigh less.
    
    I walk an hour a day and don't feel like I'm starving all the time.
    
    They primarily stress complex-carbohydrates and to lower your fat
    intake (like .0 said).
    
    I used to be thin so I have thin pictures everywhere reminding me
    of my goal.  I need to lose about 40 lbs and have lost almost 1/2.
    
    I lost rather quickly at first...they stress that not all body types
    are the same and will lose at different rates.
    
    I like this program because I only have to depend on myself for
    motivation...this way I am never let down.
    
    
    
    

  The Setpoint concept is definitely valid!  The Setpoint Diet is one
  I was very successful with a couple of years ago; when I went off,
  it took a while for the weight gain to reassert itself.
  
  The key, for me was that if I didn't do my exercise, I wasn't on the
  diet, no matter how few calories I ate!  I also liked the exchange
  format, which is quite flexible.  I'm hoping/expecting the WW@W will
  be similar; now all I need to do is find some convenient form of exercise
  that I'll stick with.  Lunchtime aerobics was perfect -- losing that
  is what made me drop off setpoint.
  

    Ok, I am back on the bandwagon again with this program. I am serious
    now, after on and off again efforts. My brother and I have a contest
    going. I've got to get to my goal weight by Oct 1, or pay up. 
    
    I've been on the program now for the past month, and so far I have lost
    12 pounds with no hunger. I started at 241, now I am at 229, and I need
    to get to 210. 
    
    The basics of the program are:
    
    1- One hour of aerobic exercise per day. In my case I go for a long
    brisk walk.
    
    2- Cut way down on fats and refined carbohydrates. Eat plenty of
    complex carbohydrates. Try to keep fat intake below 20 percent of the
    calories consumed. 
    
    3- Don't allow yourself to be hungry, or your body goes into a
    "starvation response" mode, by lowering your metabolism rate and it
    begins to be a better fat storer and a worse fat burner. Eat enough (of
    the right things) to be satisfied, but don't overeat. It's ok to snack
    when you are hungry, but not when you are not. 
    
    4- Drink eight glasses of water per day.
    
    5- Develop and concentrate on a mental and emotional image of what you
    want to be like. 
    
    6- Work not only on reducing weight, but on reducing the percentage of
    body fat. 15% is a good target for men, 22% is a good target for women.
    The program includes some charts that make it fairly easy to calculate
    your approximate percentage of body fat. 
                                                
    Interesting Note: According to the program, 100% of the people who
    begin to eat soup at least once per day lose weight, according to
    studies that have been conducted. 

    I recommend the program to others, and hope I can get to my goal
    weight by using it.
    
    Rich

    re .14
    
    Rich,
    
    Is that any kind of soup per day (homemade, Campbell's, Chunky,
    etc.)?
    
    Thanks,
    
    Virginia

    The program did not elaborate on which kind of soups, except to
    advise against soups high in fat content, especially "cream of"
    soups.
    
    By the way, according to the program, you should *not* concentrate on
    keeping calorie intake low in order to lose weight. Instead, you should
    eat enough food to be satisfied, and concentrate on eating the right
    kinds of foods. 
    
    You should keep the fat content below 20% of the calories you do eat.
    You can check a food to see what it's percentage of the calories come
    from fat by multiplying the grams of fat by 9 (nine calories per gram
    of fat) and then dividing by the total calories in the serving. 
    
    In addition to keeping the percentage of fat calories down, the program
    stresses keeping the percentage of calories from "refined
    carbohydrates" down, which means sugars and white flours. 
    
    Rich
    

    
    	One additional note, from someone who eats lots of soup on
    	her diet.  "Chunky" soup (at least the labels I read, and 
    	I think I searched four or five types) averaged 50% fat.
    	
    	For winter lunches, I eat Cambell's vegetable or minestrone
    	and add instant rice.  Very filling and nutritious!
    
    
    	Karen 
    

.17>    	For winter lunches, I eat Cambell's vegetable or minestrone
.17>    	and add instant rice.  Very filling and nutritious!

    	You do that?  Me too!
    
    	Now I add Near East's Moroccon Pasta to the soup.  It's especially
    good in Chicken And Rice soup.
    
    -mike z

    I happy to say that after two months of being on this program
    faithfully, I am now down 20 pounds. 10 more to go. My wife is down
    14 pounds.

    Congratulations to all you "losers" keep up the great work.  How about
    some information on where this program can be obtained and how much?
    
    Pat