When
I publicized my own makeover, individuals who wanted to lose weight
and become fit began approaching me. Don, a 56-year old man who was
40-50 pounds overweight, was typical. In 10 months, he wanted to
participate in a civil war re-enactment wearing a uniform that was
currently two sizes too small.
Don wanted to know
if losing 40 pounds in 10 months was reasonable. He'd had surgery for
a rotator cuff nine months earlier and while most of his mobility and
strength was back, he had to be mindful of his limitation.
Where
should he start? He was willing to join a gym but couldn't afford
unlimited expenses. He was retired, so time was not a consideration.
He also mentioned that his wife might join him in his fitness
program.
My
first response was to congratulate him on his decision to begin. If
he ate fewer calories and exercised more, losing 40 pounds in 10
months was certainly do-able.
Begin
with a Visit to the Doctor
Because
of his age, his injury and the magnitude of the changes he wanted to
make, I recommended Don begin with a visit to his physician. As Don’s
weight dropped, his doctor might need to change the amount and
strength of his prescriptions. His doctor could also refer him to a
physical therapist (preferably one with sports’ medicine
orientation) who could design an exercise regimen, taking in account
Don’s age and recent injury.
The physical
therapist could prescribe a routine consisting of aerobic, strength
and flexibility exercises. To be prudent, Don might want to exercise
under the therapist’s supervision (or a personal trainer as an
alternative) until he was confident he could perform the routine
safely on his own.
The physician could
also refer Don to a registered dietitian who tailor his eating
regimen, taking into account food preferences, nutritional needs,
calorie requirements, and weight goals.
Health
and Risk Assessment
In addition, I
recommended that he contact his local hospital and see if he could
obtain a health and risk assessment. This report would establish a
baseline of his current state of health and give detailed reports
graphically highlighting his personal risk for cancer, heart disease,
stroke and other diseases. Knowing the potential threat of a
disabling or fatal disease is sobering and will reinforce his
decision to shape up. The exam and questionnaire typically take about
30 minutes each and cost $75-$150.
Gym
membership was definitely an option and, if his budget permitted, a
good use of resources. Being around others engaged in getting and
staying fit rubs off. On the other hand, a home gym can be equipped
for less than $100. If Don was self-disciplined, he’d find that a
home gym had the advantage of being convenient, accessible, and low
cost. Plus, his wife could join him.
Time
Is a Valuable Resource
As
a retiree, Don had a valuable resource--time. If he must economize
dollar-wise, he could be extravagant in spending time. He should
consider fitness his job and commit to a daily routine. He needed to
keep detailed records--weight, body measurements and an exercise
log--so he can celebrate his progress.
Don
also needs to keep educating himself. Hence, I recommended he buy Dr.
Kelly Brownell's book, The LEARN Program for Weight Management.
This is an excellent reference book covering lifestyle, exercise,
attitudes, relationships and nutrition. Websites on the internet also
offer information and support.
While
medical advice, a dietitian, gear and club fees are out-of-pocket
expenses, other lifestyle changes are free. Immediately, Don can eat
smaller portions, skip desserts and cut down on fats. He can eat more
fruits and fresh vegetables. He can reduce sugar. He can count
calories, or “points” if he decides to join Weight Watchers. He
can find an exercise partner, perhaps his wife, and join free walking
groups.
Getting
fit means having a renewed sense of stewardship for our bodies. Money
and time spent becoming fit is not a self-indulgent extravagance but
rather an obligation. We can lessen our medical costs since many
illnesses result from our lifestyle choices. We can reduce the risk
of dying prematurely or having to be cared for by others or being
unable to participate in our favorite activities.
And
on the positive side, being fit generates a remarkable sense of
well-being and optimism. Not only will Don look terrific, he’ll
feel like a young man again. We’ll be cheering for him.
Carole
Carson is a fitness consultant and the author of From Fat to Fit:
Turn Yourself into a Weapon of Mass Reduction, which chronicles her
own 62-pound weight loss and the inspirational Nevada County
Community Meltdown. Visit www.houndpress.com
for more information.
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