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Show f 3B Lakeside Review South, Wednesday, June 20, 1984 Lower Bodys Fat Set Point With Diet, Exercise Judy jensen ftevia drates found in whole grains, vegetables and fruits. The doctors say these foods should be eaten as they are grown, Correspondent We all have a friend ,eat$ like a horse, but ounce. or relative who doesnt gain an On the other extreme, we all know, people who claim to eat only a few cal- -; ories and still remain extremely fat. According to the book, How to Low er Your Fat Thermostat, written by Doctors Dennis Remington, Garth' Fisher and Edward Parent, everyone d has a mechanism that actually chooses the amount of body fot it considers ideal, and then works tireless ly to defend that level. These doctors call this level the Fortunately, you are not permanently stuck with an undesireable level. According to the authors, you can change or reprogram youf by the lifestyle choices you make Overfat - set-poi- Getting Better set-poi- nt set-poi- nt each day. weight-regulatin- Nearly There no-wi- Perfect self-ima- ge actual results. : , Most people are not going to look like the ideal body seen on TV, Most; women will not look like an ultra-thi- n female fashion model according to the authors. The authors also suggest that many Height and weight charts are a poor obese people have become insensitive indicator of ideal weight goals. They to their thirst drives and eat when their suggest the best way to determine propreal heed is for water. They say if you er body weight is to determine how are uncertain whether a drive repremuch lean body mass the entire body sents hunger or thirst drink a glass of without any fat a person has and then water and many times this will satisfy calculate the ideal body weight on the the drive. basis of that measurement. A realistic Once a person gets in harmony with goal in terms of body fat is between 15 his eating drives, he begins to feel more and 22 percent for men and 20 to 28 like exercising and according to the aupercent for women. this percentage is determined an thors, Exercise is the most critical of the factors involved in the weight conindividual can begin to work toward a trol process, realistic desirable weight. This weight They say regardless of how much you may not be the weight dreamed of or diet, you will continue to be unsuccesswill not necessarily be a weight that will ful in controling weight until you exerpermit an individual to look like a fashcise properly and on a regular basis. ion model. Many times an individual who loses 20 According to Dr. Parent, many people pounds by reducing his or her calorie are surprisingly close to their realistic intake will actually have lost as much body weight right now. He suggests if as 10 pounds of muscle if they have not this is true they should accept it and exercised while theyve dieted. enjoy it.;, 7 Of course this looks good on the People who hate their bodies, thinkscales, but the only way fat can be re- - ing of themselves as being fat and ugly moved from fat cells is to be burned in and out of control, find it difficult to the muscles for energy. Any loss of enjoy life. We are appalled, state the; muscle means a decrease in the bodys authors, by the widespread ignorance about effective weight management; by ability to bum fat, Exercises that lower the are the extreme dangerous methods that are those that use large muscle rhythmic befog used. For too long people have been trying activity for a long period of time (walkto blow excess fat off their unwilling ing, jogging, swimming and aerobic bodies. They suggest many old ideas dancing) are all excellent exercises. Exercise for weight control must be about weight loss need to be revised. done at a moderate intensity to produce Artificial guidelines for the calorie the best results, it doesnt have to hurt amount and exact foods to be eated are to be working. When you finish your difficult to follow and usually dont exercising you should be invigorated, produce desired results. not completely fatigued. A good rule to It seems best not to think of foods as follow according to Dr. Parent is to .being absolutely forbidden. Attaching train, not strain. Another rule to follow moral values to eating only produces in any exercise program is dont be too guilt and poor Modify only brief those foods and eating patterns that are Exercise should last about an hour a na problem, and choose your own foods "day. Of. course, an individual should; that you can enjoy and live with for a begin with a more moderate duration lifetime. y but eventuatly increase to the An occasional indiscretion with foods makes little difference in the long run. goat As you get into harmony with your eatDeveloping changes in the requires exercise at least three times a ing drives, cravings and binge eating week. Daily exercise should be done will not be a problem. You should nev-:until an individual reaches his goal think of being on or off a diet. they, then experiments could be done with say, nce set-poi- nt Too Thin determines the amount of body fat a person has. This set point that - can be changed, they say. ACCORDING TO SOME DOCTORS the body has a fat ther- mostat, or set point To lower the gh sugar foods. These rats got fat because of the types' of food they ate, not the amounts. The, , set-poi- set-poi- nt nt ? g. authors believe that continually eating. fats and sweets raises the and once this happens the body stimulates hunger and conserves energy until the new weight is reached. set-poi- :;v--O- Chronic dieters are perhaps the best example of people who are out of touch with their g mechanism. They eat much less than they are told to eat by their eating drives. They feel their weight problem is entirely associated with With this attitude, they feel hunger is a sign that they are being good. This kind of dieters mentality places n them in a situation. If they dont eat, they may feel good psychologically, but they will feel weak and miserable physically. If they do eat; falls they feel guilty. Their further, and the dieter feels the need to diet again, as if dieting were a method of punishment that would help them atone for those eating sins. The eating drives should become a major factor in the eating behavior, according to Dr. Parent. You should eat when hungry and should stop when you receive messages of satisfaction. Since hunger occurs naturally every four to six hours, it is critical to eat Tegularly so that the natural hunger and satiety can be felt. Studies comparing meat skippers and regular eaters show that meal skippers are fatter. A group of scientists discovered that' obesity could be induced in rats by. feeding them modest quantities of what is now referred to as the "supermarket diet, which is composed of high-fat-hi- without processing them to some other form and should make up the majority of the daily diet. Because these foods require more chewing and take a longer time to digest, the sugar in them is gradually absorbed into the bloodstream instead of being absorbed within minutes as is refined sugar. weight-relate- over-eatin- One caution the book offers is that most people have a preconceived idea of what their bodies should look like afhas been lowered. This ter the perception is often different from the . . ' frequency and duration. m set-poi-nt, the authors suggest several food intake guidelines. The first is to decrease fat consump- tion. The average American consumes! about 40 percent of fits calories in the; form of fetsuch as butter, salad dress: ing and fatty meats. The authors suggest that the total fat intake should be 20 percent of the daily diet. This would cut the fat in half but leave the food satisfying and palable. The second suggested change is to re-- 4uce refined carbohydrates, mainly sugar and white flour. The authors write that when excessive sugar is eaten insulin i$ released which in turn decreases blood sugar and creates a strong urge to eat within only a few hours of the first sugar intake. Even artificial sweeteners seem to enhance the desire for sweets and, according to Dr. Parent, may also raise the self-estee- , hour-a-,da- , set-poi- nt ! set-poi- nt. Another suggested dietary change is to increase, the intake of complex carbohy- er , The Magic Is Exercise Building a Better Body Makes You Self-Confide- nt Some of her clients come in from their high pressure jobs, and walk away feeling they can cope A Purdue University researcher put 60 unfit men with life, she said. exercise program. and women on a By working out, they let their frustrations out The results? on the equipment or the dance floor, and these Not only were the participants more physically negative emotions are no longer bottled up inside fit, they were far more emotionally them, she explained. stable and imaginative. Yet along with these viewer opinions come those And all those psychological benefits were gained who have experience first hand the emotional benexercise. from that one magic word efits of exercise. As it builds muscle and fiber and tones the body, Judy Eskandari, a local resident and avid sports exercise does the same for your enthusiasm and player and exercise addict, said exercise helps a esteem. person get in tune with him or herself. It does all this and more, according to local exMs. Eskandari has been playing basketball, volperts. leyball and soccer for years, she said, and works A regular exercise program will boost a persons out regularly three or four times a week. and increase the individuals energy lev.After she began playing, she really noticed an increased confidence in her own abilities. el, said physician Conrad Nebeker. The effects of exercise emotionally on an indiThis wasnt just a personal confidence in her vidual will vary. But overall, there will be an boost sports abilities, but in everything she did, she said. and an increased confidence in the Exercise helps you discover your limitations, but of You individuals personal abilities, agrees a local psy- at the same time, increases chiatrist. believe in yourself, she said. Exercise will also increase a persons Yet with exercises emotional benefits, there are said Kim Larsen, a health spa manager. a few drawbacks, she said. She said she is totally sold on a complete exerIf individual sets their exercise goals higher than cise program to increase a persons motivation and they can reach, she warned, this can lead to deenthusiasm. pression. I also note an increased patience and informaIf you expect yourself to swim 10 laps but can tion retention level in most people, she said. Colonly swim five, youve set your, sights too high. lege students come in regularly after class to work Start out with a reasonable goal and then you can out on the exercise equipment, she said. It really helps them to remember things they gradually build up, she advised. , A regular exercise workout will help a person rehave learned in class, Larsen explained. alize what their goals should be; she said. Your thinking will be clearer and quicker, What are the best exercises then to improve a Nathan Pritikin, author of The Program For Diet and Exercise. He recommends some type of persons emotional? exercise program for old and young alike. The experts all advise alternating aerobics worksessions of either brisk walking, running, bicyout atfor to stars for the Its not reaching everyone tain a higher level of mental alertness and energy. cling, dancing, hiking or playing a team or racquet with flexibility exercises. Nearly everyone with the right type and amount of sport can include side bend stretches, lunging better a become These exercise can individual, according to Herbert M. Dean, M.D., and John J. Massarelli, stretches, or a standing hamstring stretch. the book Look to Your Senior citizens and those with serious injuries M.D., who from a regular stretch will still gain Health. If increased esteem and alertness isnt enough of program, say the medical authors of Look to a lure to you, then how does a reduction of stress Your Health sound? Larsen recommends using aerobics with anaeroexercises. bic Guide Shield to Blue and Cross Staying The Blue means working with weights on isoAnaerobics of methods best the of one coping that states Well, areas the body. of lated exera with stress or pressure is to stick to regular Larsen herself said she has been doing a regular cise program. d problems cant be exercise and body building routine for two years Though some now. easily solved, such as a much disliked job, exercise and tension You wouldnt believe the before and after comcan help ease worry. After a long and stressful day, nothing seems to parisons," she added. A fit person will feel better all over and be more feel as good or dissipate stress as thoroughly as the authors conclude. the some strenuous in activity, participating There is a sense of and a feeling recommends. guide g workfor reward as a of real those who exercise a difference the You wouldnt believe properly," the doctors believe. out makes in some people, said Larsen. APRIL ADAMS Review Correspondent . four-mon- th self-ima- self-estee- m self-assuran- EXERCISING not only gives you a more fit body, but it can also give you on life. out-loo- k Mammography screening clinic available in Ogden. women live in fear of breast cancer, the number one cancer killer among truth, however, is that breast cancer is curable in 87 of all cases if detected in time. McKay-De- e Hospital Women's Center is offering a mammography clinic to interested women. The screening is available Monday' screening 1 :00 P.M. to 7:00 P.M. and from Saturdays from 10:00 A.M. to through. Friday 2:00 P.M. The tests are conducted in the Radiology Department at McKay-De- e Hospital Center for a fee of $39.00. No appointment is necessary. Tests ordered by your physician are covered by insurance in most cases. Please don't wait, have this simple test today. For more information call 0 McKay-De- e Hospital Women's Center. Many women. The .. , ' 625-221- McKA- Y- DEE HOSPITAL stress-relate- wide-awak- e, . and a positive 87 of breast cancer can be cured. be-liv- es on self-confiden- ce ne well-bein- i Center |