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! y f t r j. U.O. dU This is the first of a series of health columns provided by the Open Door Health Enrichment Center. Ru Hrtnno WfinnOr "7 WW?KIIV. Safe weight loss is a desired objective for 8 in 10 adult Americans at some time during their adult years. Although the average American dieter will go on four "diets" a year, they will last on the average only four days! A pretty dismal commentary on the likelihood of meeting our desired obiectives. Probably no other selfimprovement program is so frequently embarked upon with so limited success, and with such a large potential monetary loss to the unsuccessful dieter. Many dieters have more pounds of paperback books on weight loss than they have pounds to lose. Additionally, billions of dollars -- ' I 1- 11.. C ,.l. eniiiigti iiciuub ainiUtUiy iui sul.ii quick weight loss paraphanalia as rubberized sweat suits, exercise devices, appetite curbers and low calorie food products. Tn the end, most dieters who do sustain a weight loss, return to their previous weight and practice what might be termed the "rhythm method" of girth control. Given the track record of weight loss gadgetry and quick loss schemes, it seems only appropriate to examine some simple ctrntpcrif??i for wfi^ht lnss that enhance the likelihood of safe effective permanent weight loss. The relationship between eating and weight is simple?if what goes into your body in the form of food is not burned up as energy, it gets stored as fat. Essentially weight reduction will occur only when caloric intake is exceeded by caloric expenditure. The only ways J T?p ?ff yoi I? Eniou an eieuc >C^ ' ?y g Top of Carolih % Join m for o fc? evenimj or f p buffet, on s Friday E (>:0<) pm i ;S Saturday Pre ig 4:00 pm i || Cati 777 8198 j I The Top c ?JttSMSMMMSaSSSJ \\*.n '?.**vm* *: *ny/'y>viV. . v lilts have ] to achieve that goal are to: 1) limit caloric intake, 2) increase physical w exercise, or 3) do both 1 & 2 (the ii strategy most successful). To lose o a pound you must decrease your r caloric intake by 3500 calories or q burn up an extra 3500 calories. b Another concern in the weight p loss process is the difference tl between the reduction of fat and a mere fluid balance alteration, n Frequently a rapid weight loss e occurs on the so called "low car- o i- -1 1?u..t :? uonyuiaiu uiei uul hi niuny instances that represents mainly a e fluid depletion. Each gram of l< carbohydrate stored holds four c grams of water, therefore, when carbohydrate deposits are a depleted water loss is rapid. ^ p It is just the same situation as c weighing a dry sponge, and then ^ weighing the same sponge wet. Dry, it weighs less, wet, it weighs ( more, but the amount of sponge is j absolutely the same! The only i practiced methods for accurately \ measuring fat alteration, outside ( of visual observation, are j utilization of underwater weighing , or the calculation of per cent body fat determined by measuring , specific skin fold thicknesses. CHANGING OUR EATING and J exercise habits so our desired body image is attained requires a t positive attitude, personal commitment, and food awareness. c Enjoying the pleasures of eating, J maintaining a balanced diet and f reducing caloric intake for weight control are not necessarily three * different styles of eating. ' Unfortunately, all too often we 1 opt for fast convenience foods that ?xn nnt nnln nntrifinnallv ' ai C 11V/C Uiii j IIUVA inadequate but high in calories. 1 Take, for instance, the All- [ American meal of hamburger, french fries and milkshake; it contains more calories than most people need in a day, yet many students habitually frequent these establishments for snacks and meals. TV/ I I ur weenena s mt meat at the a ta this weekend. |? linner Friday a >r a pre (jam,e ^ . Saturday gj euenijKj a to 9:00 pm s ' Game Buffet s to a:oU pm gj for reservations gj >/ Carolina |i problems Becoming aware of what, when, a] here, how and why we eat is e; nportant. If we are oblivious to ur eating habits, then we only einforce these styles without ever ^ uestioning their value. It is eneficial to develop sound food radices whether weight loss is ? tie goal or not. ~ THE FOLLOWING suggestions nay be helpful in establishing ither a weight reduction program r a positive food awareness: 1) Be calorie conscious. Learn to at foods that are satisfying, but ower in calories. Raw vegetables an be an excellent snack. 2) Don't eat while doing other ictivities. Eating while watching rv, driving a car, or talking on the >hone, is a sure way to over:onsume without realizing what's lappened. 3)Be aware of how you feel when iating. Remember the main 3urpose of food is to alleviate lunger. If you're eating out of Doredom, nervousness, lepression, or any other reasons, :ry dealing with that feeling in 3ther ways. 4) Minimize eating between meals. Each of us develop certain periods of time when snacking usually occurs; late night, etc. THE KEY OF DIETING is not otal deprivation of the foods you tnjoy, but moderation of high ;alorie foods. Get in the habit of hinking calories before you put ood in your mouth. For every *lass of beer you drink, it takes iither 22 minutes of walking, 14 ininutes of bike riding, or 10 minutes of swimming to burn it off. Additionally, a hamburger requires either 269 minutes of reclining, 18 minutes of running, or 13 minutes of bike riding to burn off 1 I see the i The purpose | position is tc | student or stu< } a) You have a disp j concerning codes, i (e.g., lease, i funding, enactmei b) you believe any I that you are being 5 o You need advi | cerniny tne uruvei 1 \ i ) To contact the Government Offi j the following offi Mt Tl Lwe< Th . ? ? i with weig] t-? nnn'jl 'imniint r\f In 1()S(> IT"! 11 V/VjUUl UIUV/UMI v/i VWI\/1 IVW?. ail ~ >sence, dreaming about hot fudge will jndaes, french fries, and cookies -A pe on't make you fat, eating losts of weigh lemcan! obese DID YOU KNOW THAT: dispro 80%of the American adult r.itio. opulation is overweight and -The 0%are obese. Nutrit Most people who try to lose more ; reight by crash dieting will not than w iBggm Gorijeou: 533 $60 Largest E Stuart Lar Roc) Rot a 11 I $15 $36 Sizes 3 18 Always ^ m'n* f* WW 6033 Twc y j Qpen 6 I Classics I ' i? n A Bind? Student Advi e of this new c 5 assist and rep dent organization >ute with the universitv rules and regulations, disciplinary charges, nts, etc.) rignt is oeing uemtju ui I treated unfairly, ice or counseling con *sity Judicial System. ? Advocate, please call ce at 777-2654 or co ice hours: jnday?9 am?11 am lesday?6 pm?8 pm jnesday?3 pm?5 pm ursday?6 pm?8 pm riday?9 am?11 am ht loss ucn weight ana tnose wno do most likely regain it Tson can be at their ideal t but still be considered because they have a portionate fat to muscle Senate Sub-committee on ion reported that we know jbout what to put in our cars hat we put in our stomachs. IRS... s Solids, T weeds. ^rice OUR Price j $25 99 $39 99 $42 99 TS... Selection in Town by lg, Amanda, Try I 3rice OUR Price $8 99 $1299 25-40% Off Pipe Rack om Columbia Mall > Notch Rd. )avs 10am tn lflnm # - W V|f ail i 5 ocate ! i i jovernment j resent any 5 if: j \ : ^ ! j t I the Student me by during I