Ka Wai Ola - Office of Hawaiian Affairs, Volume 32, Number 6, 1 June 2015 — Weight loss and eating pitfalls [ARTICLE+ILLUSTRATION]

Weight loss and eating pitfalls

Articles on weight loss and weight control are constant news items in magazines, newspapers and television. This occurs for several reasons. Some items seize the opportunity to sell exercise equipment, garments to slim your appearance, gym memberships or food plans. Others report new scientific discoveries. However, for many of us, the news items offer a ehanee to stay alive and maintain a lifestyle of fun and activity. Whatever the reason may

be, the subject is hardly ever joyfilled. Mostly, because it requires time, effort and control (denial) . . . sometimes, it takes money. That's because an important reason for weight control and keeping waistlines lean, centers on staying alive and maintaining a meaningful, active life. I vividly recall my physician advising me that he wanted to start me on a medication that I recognized as one used to control a chronic health condition. I was appalled, I was 43 years old! I asked for another way to handle the situation. He said, simply, "You could lose 10 to 15 pounds." Without a second thought, I chose weight loss. I started waking early in the morning and exercising for a full hour and I watched my food intake ... very carefully (I kept a food diary). My physician and I were both pleased when I returned for

my next appointment. I had lost 13 pounds. No medicine was required. A eouple decades later, he eautioned me, onee again. And, again, I promised to pull my act together (I had relaxed my attention to the problem). And, onee again, I was able to stay off medication. There are a number of chronic conditions that ean be avoided, when and if, they are handled at early signs of the chronic problem. Many conditions respond well to exercise, weight loss and reduction of fats, sweets and salt. Early signs of hypertension, diabetes and heart conditions signal the perfect time to start on a simple exercise and food control program. That is the reason for and importance of having a family physician, and . . . listening carefully and heeding his advice. Looking back at those doctor's visits, I am happy with my ehoiee. I think of all the money that I saved

on pills and I delight in the fact that I still don't have to take them. Controlling and changing habits is not easy. Often, grabbing a "quick bite" ean bring all kinds of "waistline control" trouble. A recent nutrition newsletter listed over three dozen meals from several nahonal food-chain restaurants, some that serve Hawai'i. IHOP's Hearty Ham & Cheese Omelette with three buttermilk pancakes with syrup has 1,730 ealories, Uno Chicago Classic Deep Dish Pizza has 2,300 calories, P.F. Chang's Kung Pao Chicken with rice has 1,370 calories, Romano's Macaroni Grill Lasagna Bolognese has 1,110 calories, Denny's AllAmerican Slam(three eggs, cheese, two haeon strips, two sausage links, hash browns, two slices of toast) has 970 calories, Chili's Skillet Chocolate Chip Cookie has 1,200 calories, IHOP's Original Buttermilk Pancakes (five) with syrup has 970 calories, and Starbucks Java Chip Frappuccino (venti, 24 ounces) has 600 calories. These

calorie totals are reported by the listed restaurant chains, themselves. It is clear that food typically served at restaurants ean make you gain weight. Sadly, the ingredients used often lead to deep-belly fat that is a risk to your heahh or leg fat that is hard to lose. The month of June is upon us. And, that's the month when many think about looking their best and weight loss is on one's mind. Many are anticipating family graduations and weddings, and are motivated to take some serious weight loss aehon. Seize the opportunity and do it right! See your doctor, then, cut out obvious fatty- and sugary-food choices. Even if you don't have blood pressure problems, avoid salty-food choices. Begin to take walks . . . long ones. Try to increase walking speed to at least 3 miles per hour. Drink lots of chilled water. And, start NOW. ■

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By Claire Ku'uleilani Hughes, Dr. PH„ R.D.