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Your Perfect Weight: Your Perfect Weight Week 1

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Your Perfect Weight Week 1

Day 1: Set some goals
Exercise goal: Take a ten-minute walk

Question: How can you know if you've succeeded at something if you don't know what your goal is? Answer: You can't. Which is why Your Perfect Weight 52-Week Plan gives you weekly goals (and during Week 1, daily goals) to help you focus on and take the reins of your weight-loss success.

What's so great about goals? They're specific and they're measurable, so that by the end of the allotted time you've given yourself, you've either achieved your goals . . . or you haven't, and you can aim to do better next time. No one's expecting perfection here, by the way, but setting goals actually makes it easier to accomplish what you set out to do.

Day 1 is the ideal opportunity to establish your overall goals for fitness and slimming down. We'll also be offering minigoals in the coming weeks on food, exercise and motivational themes to help you keep going to the weight-loss finish line.

Changing Your Ways

Remember, you should set behavior goals rather than weight-loss goals, because you can control your own actions far more easily than you can control what happens to the arrow on the bathroom scale. With this in mind, your goals might include such items as:

* To reduce my fat intake to 25 percent of my daily calories within three months

* To do some kind of exercise for at least 15 minutes each day

* To write down everything I eat and drink every day

* To avoid eating after 8:00 p.m.

* To do 15 minutes of additional exercise any time I've eaten more than I planned to

* To replace my usual morning coffee-and-Danish with a low-fat snack

You get the idea. Think about which of your particular habits have caused your potbelly or love handles and what needs changing the most, then write them down. We'll show you in the days and weeks to come how to make those crucial changes, and you're bound to be pleased at your future weigh-ins.

Weigh to Go

And speaking of weigh-ins . . . weigh in today! Don't be afraid, even if it's been a long while since you and that square metal guy sitting on your bathroom floor have made physical contact. Remember, it's not where you start, it's where you're headed that's important. And on this journey, you'll be sleeker and slimmer next week, next month, next year than you are today.

For now, jot down your weight on the line on page 180 or on the first page of "Your Perfect Weight Success Diary," on page 275. You should plan on weighing yourself and recording that number just once a week--no more, no less.

By the way, if you're unsure as to what weight you should be aiming for, this is a good time to reread "Setting Your Goal Weight," on page 12.

Whatever number you choose for yourself, realize that over the next few months this number may very well change as the pounds come off and your weight starts to stabilize. That's fine--you're aiming for a weight range you can live with forever, and you may not know what that range is at this moment.

Even more important, start to think of all these numbers as guidelines for measuring your progress, not as things to make you feel good or bad about yourself. If Your Perfect Weight 52-Week Plan does nothing else but get you to stop obsessing about the scale and start focusing on your ever-improving eating and exercise activities, it will have helped you accomplish a great deal.

Take a Walk

Once you've got your goals on paper, go for a walk.

In the days and weeks to come, you'll enjoy a growing awareness of the joy of daily activity and how crucial it is to your weight-loss program. Tomorrow you'll find out just why walking is the perfect exercise--regardless of the shape you're in today or hope to be next year--and how you can use it as the basis of your workout program.

For today, though, simply put on your most comfortable shoes and take a pleasant, ten-minute stroll. If it's your first such walk in a while, really enjoy it. Pay attention to how it makes you and your body feel. You're going to be doing a lot of this from here on, and you're going to love the almost magical way it will help you peel off pounds and keep them from returning.

Date:

Weight:

Day 2: Pick an exercise program
Exercise goal: Take a 15-minute walk

Today we're going to focus on one of the three key components of Your Perfect Weight 52-Week Plan. The three keys are low-fat eating, exercise and motivation.

Today the spotlight shines on--you guessed it--exercise, the simple yet profound ingredient for lifetime slimness.

In order to make exercise a part of your life it simply has to be something you enjoy doing. You need to ferret out all the ways you enjoy being active, and make those things the foundation of your weekly workout regimen.

Now is the perfect time to decide to get back into a once favorite sport (swimming? bike riding? ice skating?) or try something brand new (jazz dancing? in-line skating? water aerobics?). The key is for you to feel like it's really fun.

If, for openers, you'd rather try something more basic, there's always walking. There's no need to apologize for selecting walking as your exercise of choice. Walking is a great exercise for everyone in terms of ease and comfort. It's also something you can do regardless of your current fitness level.

Because walking is such an ideal form of exercise, that's the activity we'll focus on in this program. In these pages you'll be given a weekly walking goal as part of a 52-week plan created by Casey Meyers, a St. Joseph, Missouribased walking coach who lectures and conducts walking clinics for the Cooper Wellness Program at the Cooper Aerobics Center in Dallas. Meyers is the author of Walking: A Complete Guide to the Complete Exercise.

Move That Body

Meyers discovered the joys of walking in his fifties, and today, at age 66, he's one of its biggest boosters. "Walking is the number-one exercise," he says. "It has the highest adherence rate and the lowest drop-out rate, and it's not injurious. One of the beauties of walking is that it literally massages your muscles while you do it, so you can pick up pace gradually and not experience any discomfort.

"And," he says, "if you're talking about walking for weight loss, then you're talking about a lifestyle change, moving away permanently from being sedentary to being active. In order to do something for rest of your life, it must be enjoyable, something you look forward to doing every day."

Incorporating a walking program into your daily life can actually improve your eating habits, thus putting a double whammy on body fat. "As you become a serious exercise walker," says Meyers, "you start to develop the mental discipline that will also help with the way you eat."

He should know: Not only has daily walking helped him shed 52 pounds but it also has helped keep them off. "In nine years my weight hasn't fluctuated by more than two pounds, even through the holidays," says Meyers with pride. Exercise, then, is critical to weight loss and beyond. "You must stay with it even after you hit your goal weight," Meyers insists. "Now's when you want to nail down the exercise habit for a lifetime."

Today, pick a favorite path or area you've always wanted to explore on foot. Increase your time from yesterday's brief stroll and walk for 15 minutes or so. Make sure you enjoy the walk. At no time in this 52-week plan should you push yourself to the point of discomfort. Go easy on yourself. You'll be gradually working up to longer, daily walks during which you'll increase not only your distance but also your intensity level to help give you a terrific fat-busting workout.

If at any point in this 52-week plan the designated goal feels like it's a bit much for you, simply alter it to suit your individual needs. It's okay for you to move at a slower pace, as long as you keep on moving.

Plan Your Next Moves

Start planning how much exercise you can reasonably expect from yourself as days go by. This week, Meyers suggests, you should walk a minimum of four days. And remember that the closer you come to daily exercise, the steadier your weight loss will be, the more easily you'll be able to maintain your goal weight and the more low-fat food you'll be able to eat without packing the pounds back on. (Pretty good incentives, no?)

Also, begin to think about when you'll be most apt to want to work out. Early morning, before your day gets crazy? As a lunchtime break? After dinner, strolling with a friend or family member? Will you plan extra exercise time on weekends to catch up, or are Saturdays and Sundays days you'd prefer to leave your walking shoes in the closet? It's up to you. Just be honest with yourself about what you can and can't expect from yourself. "Consistency is the most important aspect of your walking program," says Meyers.

As with your food, write down your exercise today--what you did and for how long. This is the basis upon which you'll be building your lifetime fitness program.

Day 3: Customize your food plan
Exercise goal: Walk 20 minutes (or take a break)

If you want to be thin forever, high-fat foods have got to go! Chances are they've been the single biggest contributors to your weight problem. Fat calories are harder to burn off than carbohydrates and protein, and are more readily converted to body fat.

You don't even get much bang for your caloric buck when you eat fats, because they weigh in at a big nine calories per gram versus just four for carbs and protein. So the sooner you start moving high-fat foods out of your diet and replacing them with fruit and vegetables, beans and breads, fish and low-fat dairy products, the quicker you'll see a slimmer, trimmer body.

Today, start by rereading "A Beginner's Guide to Cutting Fat," on page 19, and reviewing the "Fat Budget" table, on page 23. It will show you exactly how to trim your fat intake to a skinny 25 percent of total calories, without having to use a calculator or keep a running tally of calories.

And to help you start becoming more aware of your food preferences and patterns--say, if you're a chocoholic, or if you have trouble preparing a meal without nibbling your way through it--be sure to jot down everything you've eaten today, and review it sometime before bedtime. There's one more thing you can do to help you get off to a good start.

Clean Out the Fridge

This is a scary prospect for some people: the idea of throwing away food instead of sending it down the usual hatch. But you've got to make a clean sweep, literally and figuratively, if you hope to win the weight-loss game.

So, be brave today and go through your fridge, cabinets and pantry with a fine-tooth comb. What has to go? We'll give you some hints.

* Anything you sneak-eat after the family goes to sleep

* Anything you tend to eat in unnaturally large quantities

* Anything you've been known to keep hidden in the hamper

* Anything that leaves crumbs on the rug and grease on your fingers

* Anything your kids fight over

Admittedly, this procedure will be tough if you have a family that likes to eat a lot of the sugary, high-fat foods you're trying to avoid. But while you may not be able to simply dump all their favorites, your efforts to transform your kitchen from fattening to low-fat only means you'll be gradually improving their diets as well.

Go through each bowl and bottle, carton and container, even those bits of aluminum foil hiding in the back of your refrigerator since Arbor Day, and see what's in them. If you're not sure, read the food label on the package.

Anything overly high in fat and/or sugar? Get rid of it or, at the very least, keep it until your next trip to the supermarket where you can buy a low-fat, sugar-free equivalent. Then throw it out.

From here on in, you'll be grocery-shopping smarter than ever before, and, as a result, your cupboards and pantry will be stocked with foods your family likes and that will also do your diet good. After all, if it's not in your house, you won't eat it.

Do It Your Way

Designing a low-fat diet around your personal likes, dislikes and daily routine is the surest way to success on the scale--far more effective than your trying to conform to a cookie-cutter weight-loss regimen. "It's more important that your diet and exercise plan fit into your lifestyle than your lifestyle fit into your diet and exercise plan," says Ronna Kabatznick, Ph.D., psychologist with Weight Watchers International.

Losing weight your way means you don't have to resign yourself to celery-stick-and-parsley-sprig suppers. Happily, it means being able to have your favorites, in moderation.

"Completely eliminating your problem foods may set you up for failure," says registered dietitian Judith Stern, Sc.D., professor of nutrition and internal medicine at the University of California, Davis. However, she adds, "You have to determine what those foods are and find replacements for them if you can't control your appetite for them."

Now's the time to get even specific about how and when you'll be eating in the days and weeks ahead. Read the list of statements below. Wherever they apply to you, check and use the accompanying tips to help you begin to create your own perfect, custom-made diet plan.

I rarely plan when or what I'm going to eat.

____Always keep the kitchen stocked with the makings of one or two of your favorite dishes, before they run out.

____Keep a couple of low-fat frozen meals in the freezer.

____Once every few weekends, make a hearty grain-and-veggie casserole, a pot of soup or a big bowl of ratatouille and freeze it so it'll be ready to microwave for a quick lunch or supper.

I eat too much at mealtime.

____Fill your plate in the kitchen, then immediately wrap and freeze the remainder.

____Use portion-controlled, low-fat frozen meals.

____Serve your meals on salad plates instead of dinner plates--you may feel as though you're eating more.

I'm a snacker.

____Stick to low-cal, low-fat snacks like fruit, raw veggies, tomato juice, rice cakes and frozen-fruit bars.

____Eat more complex carbohydrates (pasta, bread, rice, potatoes) at mealtime for a greater feeling of fullness.

____Drink water. Your "hunger pang" may really be thirst.

I eat on the run.

____Depend on grocery store salad bars (skip the mayo-soaked macaroni and the cheese chunks), frozen low-fat meals, microwavable potatoes topped with low-fat cheese or yogurt.

____Stick to the lowest-fat choices at fast-fooderies, such as grilled chicken sandwiches (hold the mayo) and salads with low-fat dressings.

____Carry low-fat mini-meals in your purse or briefcase: an apple, bread sticks or low-fat cheese, for example, or a pear, a small bottle of mineral water, a whole-wheat pita stuffed with cut-up veggies.

I sample while I cook.

____Sip ice water while you stir and chop.

____Chomp on raw veggies or air-popped popcorn.

____Stick to low-fat, low-calorie meals and your nibbling won't do much harm.

I'm always the first one finished.

____Put your fork down between bites.

____Choose slow-to-eat foods--lobster, shrimp in the shell, artichokes, watermelon.

____Make a game out of being the last to finish.

Remember that however you adjust your eating habits, one thing remains constant: Low-fat is where it's at!

Enjoy Your Walk

If you choose to walk today (you'll notice that you have the option to skip a day), step it up to 20 minutes. Don't worry about breaking any speed records, just go at a pace that's comfortable for you. The main thing is to move.

Day 4: Buy new walking shoes
Exercise goal: Walk for 20 minutes

Today start by quickly reviewing yesterday's food-habit checklist so you can plan your eating accordingly. Will you be cooking dinner for the family tonight? Then make sure you choose one of your low-fat nibbling options. Expecting a stressful, nonstop day? Then pack a healthy snack or two to take with you so you don't find yourself staring ravenously into the face of some vending machine at 3:00 p.m.

Get the Right Shoes

It's also high time to do a footwear inspection. If you're going to get serious about exercise, then that old, worn-out pair of sneakers just won't cut it. The $50 or so that you invest in a good pair of walking shoes will make your feet feel so comfortable they'll be itching to hit the road every day. So today, replace those shoes if you need to.

What exactly makes a walking shoe a walking shoe? Every pair has the same key characteristics: a firm heel counter to keep your heel from wobbling, a beveled heel to keep you steadier and make it more comfortable as you come down on your heel, resiliency in the sole to cushion your foot, good arch support and a sturdy lacing structure to help prevent your foot from leaning in or out.

These things are only the basics. Any special features, such as different types of leather and mesh composition, waterproofing, varying sole thickness, a variety of styles and colors, will be determined by the kind of walker you are (or expect to become). What surfaces will you be doing most of your walking on? Will you be walking in all types of weather? Be sure to inform the salesperson of your particular needs before plunking down your credit card.

Here are for more tips to ensure you of the best possible fit.

Always get your foot measured. You won't be a size nine in every shoe, in every brand.

Never plan on "breaking in" your shoes. If they don't feel great in the store, don't take them home.

Buy shoes that are roomy enough. Your walking shoe must have adequate space for your foot to flex as you walk. What's more, your foot can swell to a whole size larger when you walk.

Make sure the heel doesn't fit too snugly. You should be able to slide a pencil between your foot and the back of your shoe for proper fit.

Take along your socks. When you're out shopping for shoes, don't forget to bring a pair of thick socks like the ones you'll be wearing on your walks. Need some new socks? Opt for synthetics over cotton or wool. The man-made fibers are best for absorbing perspiration and keeping feet drier and odor-free. These socks also retain their shape longer.

And what better way to christen your new walking shoes and socks than by going for a walk! As you can see from today's walking goal, you're going to walk for 20 minutes.

A fit walker can cover a mile in 20 minutes of brisk walking. You might want to lay out a mile-long course for yourself as another means of measuring your progress.

How can you tell when a mile is up? If you're an urban dweller, it's around 20 short city blocks. Otherwise, measure out a mile using your car odometer. (Because you're going to eventually work up to three miles a day, you might want to make a note of the two-mile and three-mile marks as well.)

And on cold or rainy days, plan on doing your fitness walking at an indoor high school or college track (one-quarter mile in circumference) or at a mall (ask someone in the know the distance around the mall).

Today just walk for 20 minutes and see how close you come to walking a full mile. Don't be concerned with speed. If it's nice outside, enjoy the day and the sights along with way, as well as how fit and energized your new walking program is making you feel.

Don't feel you have to push for the mile. Simply note your accomplishment and realize that you'll soon be walking that mile and then some . . . and enjoying it.

Day 5: Have a body-trimming breakfast
Exercise goal: Get fit around the house

Attention all you breakfast-skippers: What you don't know can hurt you and your chances of losing that excess weight.

Those of you who can't stomach early morning food might logically dub breakfast a dispensable meal. You might even conclude that avoiding those a.m. calories is the perfect way to jump-start your diet for the day. But your logic would be cockeyed, say the experts. Worse, you might actually be sabotaging your diet because skipping breakfast may make your metabolism sluggish, increasing snacking later in the day and ultimately leading to weight gain.

Here's the scoop: Some dietitians theorize that while you're asleep your whole body slows down and you burn calories at a reduced rate. It's not until you get up in the morning, start moving around and eat something that your metabolism perks up. Going without a morning meal keeps your body's "furnace" cold longer, so you ultimately burn fewer calories.

Learning to Love Breakfast

Because exercise is a great way to use up extra calories, a healthy breakfast and a light morning workout make an unbeatable weight-loss combo. Whether you eat before or after morning exercise is up to you, says registered dietitian Marilyn Majchrzak, food development manager of the Canyon Ranch Spa in Tucson. "Some of our guests eat a little something before their morning hike; others wait until afterward," she says. "But if people don't eat anything at all in the morning, they tend to fizzle by 10:00 a.m."

"Beginning the day with a healthy breakfast actually gives you the energy to perform at your peak all day long," says James M. Rippe, M.D., director of the Exercise, Physiology and Nutrition Laboratory at the University of Massachusetts Medical Center in Worcester.

And just what constitutes a "healthy" breakfast? One high in complex carbohydrates, says Majchrzak. Complex carbohydrates are found in breads, cereals and vegetables. "We often serve sweet potato waffles, for example," says Majchrzak. "They contain whole-wheat flour and filling sweet potatoes."

Foods high in complex carbohydrates tend to have another plus: fiber. Traditional breakfast foods like whole-grain pancakes, muffins and cereals are loaded with fiber. "Fiber creates an appetite-suppressing effect," says registered dietitian Diane Grabowski, a nutritionist with the Pritikin Longevity Center in Santa Monica, California. "It keeps you satisfied longer."

One more thing about eating breakfast: It's the easiest meal to put together. It's also the one meal of the day in which you are in control over your food intake. Once your day gets going, you don't know what you'll encounter--business lunches, dinners with friends and on-the-run snacks can be a nutritional grab bag. But if you get yourself off on the right foot in the morning, it helps set the tone for the whole day. So today, plan on having a good breakfast and making it the start of every day, from here on in.

Burn Those Calories

And, if you like, you can take another 20-minute walk today. If you're not in the mood, get your workout at home instead. Remember that housework--vacuuming, washing windows, hauling laundry up and down the basement stairs several times--is exercise, too. So do get some calorie-burning in today--and maybe a cleaner house to boot!

Day 6: Take note!
Exercise goal: Walk one mile (or take a break)

If you haven't already done so, today is the day to really get to know "Your Perfect Weight Success Diary," on page 275. It will, over the next weeks and months, become an invaluable ally in your weight-loss campaign.

All this week you should have been jotting down the foods you've been eating, the type and duration of your exercise and, on Day 1, your starting weight. You will also notice that there are spaces in the diary for recording your body measurements. We assume you're not too happy with your numbers right now, but that's okay--you'll see them improving dramatically in weeks to come. Perhaps even more important, you'll see your clothes fit better, your energy level rise and, in all likelihood, better cholesterol and blood pressure readings at your next visit to the doctor.

And, speaking of the doc, if you're taking any kind of medication (there's a space to record that as well), remember that certain medications can cause weight gain or water retention. Tell your physician about your weight-loss program. She can explain precisely how your medicine may affect it. You'll still lose weight, of course, but it might be at a slightly slower pace.

Pay Attention to Feelings

Besides the numbers and meals you'll be recording, the diary also indicates spaces for you to write down your moods at the times you ate, the difficulties you may have had and the mealtime challenges you face. Whew! If it seems like a lot of work when all you want to do is to eat that turkey sandwich in peace, you'll find that it gets easier and less time-consuming the more you do it. You'll find that it's worth the effort. Reviewing your notes each day will help you stay on track by making minor adjustments in your eating and exercise routine before they need to become major.

Did you have a substantial, low-fat breakfast this morning? Great!

Walk if You Want To

As for your exercise today, you see you have the option to skip a day of walking. That's because walking expert Meyers feels that it's fine to start your regular exercise program by walking four days the first week. But if you're eager to see quick weight-loss results, you can also keep the momentum going--and walk!

In the weeks to come you'll hear about other exercise options designed to give your weight-loss program a big boost, including strength training. But whether you decide that walking's the way to go for you or whether you want a more all-around workout, remember that consistency is the key.

Day 7: Focus on five magic foods
Exercise goal: Walk one mile

All week long you've been concentrating on low-fat eating and nearly daily exercise. Great start! But if you've been finding that every now and then you're feeling a bit ravenous, maybe it's because you haven't been filling up on the right kinds of foods. And that, warns George Blackburn, M.D., Ph.D., chief of the Nutrition/Metabolism Laboratory at New England Deaconess Hospital in Boston, "can stimulate your appetite and may cause you to binge."

If you start feeling desperate for energy and deprived, you're likely to backslide, to return to your old eating habits and your old, higher weight.

The solution is simple. Today and every day throughout Your Perfect Weight 52-Week Plan, focus on eating more of the five "high-octane" foods that are naturally low in fat, high in complex carbohydrates and high in fiber. These foods are:

* Potatoes and sweet potatoes

* Legumes, such as pinto beans, kidney beans and lentils

* Whole grains, such as whole-grain cereals, pastas, breads and
brown rice

* Fruits, such as apples, bananas, berries and melons

* Skim milk and skim-milk products, such as low-fat cottage cheese and yogurt

These foods not only give you the energy you need to power through an active life but can also help you lose weight the "no-hunger" way. Here's how.

They help keep blood sugar levels stable. Dramatic swings in blood sugar from feasting and strenuous dieting can stimulate your appetite and cause you to overeat. These are hearty foods that keep you feeling fuller, longer.

They're low-cal. Because they have half the calories per bite as fatty foods, it means you can eat twice as much and still take in fewer calories than you would if you were eating fatty foods. (But, because high-octane foods are so filling, you'd probably be overstuffed if you tried!)

They naturally drive down your fat intake. All you have to do is make sure they're not prepared with too much fat or doused with rich sauces that offset their weight-loss benefits.

"Magic" Foods Melt Pounds

Here an example of how to go about using these five "magic" foods to create that important 500-calorie-a-day deficit. (This deficit, remember, translates into that one-pound-or-so-per-week weight loss you're striving for.)

* Drink one glass of skim milk instead of whole milk.

* Eat one bowl of oatmeal (whole-grain) instead of a croissant.

* Snack on an apple instead of a granola bar.

* Have oven-fried potatoes, baked with a bit of no-stick vegetable oil spray instead of french fries.

* Enjoy a bowl of bean-based vegetarian chili instead of chili with ground beef.

That's your 500 calories right there! These few changes don't even take into account your exercise routine, which can burn off another 200 to 300 calories a day.

Most of the calories you cut when you fill up on these high-octane foods are from fat. Don't worry so much about weighing and measuring how much you're eating. Simply choose these heartier foods first when you're hungry and stop when you're full. You know when you need to eat and when you've had enough.

And, be a little creative with your meals and snacks. Try low-sugar, whole-grain cereal in the evenings or for a snack, for example. That's also a good way to sneak more skim milk (something that's crucial for women, who need calcium to prevent bone loss as they age) into your diet. If you're fighting the switch from whole milk to skim, first go to 2 percent, then from 2 percent to 1 percent, then to skim.

Hit the Road

Of course, you'll need to walk off these five fabulous foods, so slip on those walking shoes and get moving!

And, as usual, be sure you write down everything you eat and drink--even water--in your success diary, or in a simple notebook.

Have any problems with your food this week? Check your diary to see how you were feeling at the time and plan how you can avoid a similar situation in the future.

One week down!

Congratulations!

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