I’ve been preaching weight maintenance for years.  In my “Oleda's Tip” section in our Web site, www.oleda.com, you’ll find “10 Minor Tips To Help You Lose Major Weight,” which I would like you to review.  Now here’s some further “advice,” some “dos” and “don’ts,” to help you rev up your engine and get your metabolism to help your weight loss program along: 

1. Concentrate on better health, rather than fewer pounds quickly.  Yes, losing weight will, in itself, improve your health.  But, to stay motivated while losing weight and beyond, tell yourself, “I want to be healthy and live to see my grandchildren grow up,” rather than, “I want to look good at next month’s party.”  Next month’s party might motivate you today, but it might set you up to fail later, once the party’s over. I like to think in terms of not only living longer but living healthier longer!

2. Start with a mild, short, healthy fast for 1 or 2 days. You can repeat once a month while dieting. When the body does not have to deal with the digesting of solid food, as well as getting rid of the waste it creates, it can concentrate on getting rid of the toxins in the body. Fasting also gives the digestive system a short, much needed rest to help increase its efficiency and improve the absorption of nutrients.

     Drink water and fresh juices. Juices are easily assimilated and require minimum digestion, yet they supply many nutrients we need daily and they stimulate the body to clear its wastes. Do not just “water fast” as it could be dangerous as it doesn't support the daily nutritional needs of the body while fasting. Juice and water fasting cleanses the body while supplying vitamins, minerals and enzymes.

3.  In general drink plenty of water year around.  Lack of water can slow the metabolic rate just as lack of food can.  Since water is the body’s most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat. If you can’t “get enough water down” drinking some fruit juice is second best. At least a total of 6 to 8 eight ounce glasses a day.

4. Get on some kind of exercise routine.  Aerobic exercise will burn calories. Walk fast, dance, swim or use a treadmill (this is my choice). Home activity counts, too.  Clean the house, clean out closets, garden.  However, you’ll burn the most calories with sustained activity that gets your heart rate up.

     Through exercise and activity you will burn fatty cells and create muscle. Muscle, in turn, will futher assist since it uses up more calories than fat. I keep a couple of 5 pound weights handy for arm exercises while watching the News on TV.   

5.  Don’t give up your very favorite foods. But, you MUST eat less of them. For example I love candy and I don’t want to give it up…I just eat less. I also make up for it by eating more fruits and vegetables. (Part of my guilt trip!) You would be surprised how good only 4 or 5 potato chips taste next to my hamburger toped with lots of lettuce and tomato. Get used to putting less food on your plate in general.

6. The main rules. Make a realistic plan before you start. Think it through, and then get everything you need to succeed. For example, you might start with your next trip to the supermarket. Shop for more healthy foods.  Refuse to put the food you KNOW you shouldn’t be eating so much of in your shopping cart. 

     Plan when and where you will exercise three times a week. The first week, try a twenty-minute fast walk, and then increase it to thirty minutes the second week, then forty minutes, then more if you wish. Get your heart rate up to 130.  If you can, you may substitute a treadmill in a gym, or at home as I do.  (No jogging please.  It can cause some serious problems—even more so as we get older). If you can supplement this cardio vascular exercise with weight training, all the better. 

Brother Harry           Oleda

Start putting a little less food on your plate each meal than you normally eat (you’ll never miss it). From years of over filling the stomach it has lost much of its natural elasticity. Eating less (as well as healthy fasting) helps recover the stomach’s natural elasticity. Your stomach will become accustomed to less food and will soon “demand” less. You will actually feel the difference in a few days. You will FEEL lighter. The “weight loss” will follow.

I want to remind you that I’m not asking you to do something I have not done for many years myself. I’m now 69, 5’8”, and still weigh 120 lbs.  And, as I’ve explained in a previous newsletter, where I’ve shown you a picture of myself with my brother Harry, who is quite overweight, it’s not my genes.

So, know that you will succeed and resolve not to let up. If you should slip, as we all do, don’t give up. Just get back on track again. This is the routine I have followed most of my life. It has worked for me and it can also work for you.

If you want a leg up, I have put together a “New You 2004” package for you at a members only discount. They are products to keep you healthy as you’re shaping your new body. If you need me….I’m only an e-mail away.

PS: For a serious weight loss program check with your doctor for his/her advice. For your long range beauty and health it is best not to lose weight quickly. Gradual weight loss is healthier for your body and better for your skin to adjust…it’s safer and usually more successful.