It's been more than a month since these six people have vowed to lose weight in 2008. So far, they have lost a collective 59 pounds by changing their eating habits and exercising. Today, Terrence Thomas, a holistic lifestyle coach, offers some advice tailored to each: Dwaine Simpson, 74; Glenn Terry, 60; Thelma Kirlew, 50; Janet Carabelli, 48; Gustavo Lumer, 38; and Marina Lumer, 35.
Simpson: I've been walking two miles six days a week and I do my boxing workout. I lost 13 pounds and I must be adding muscle because the wind doesn't blow in one and out the other. I'm getting a lot better conditioning, starting to work out with more intensity. Anybody can lose weight by not eating, but to keep it off takes a lot of work and determination.
Thomas: Your athletic history is a great asset. The upside of this is that your work ethic is strong, so accountability will not be a challenge. We athletes can be our own worst enemy when it comes to trying to do too much too soon. Since you do have a history of cardiac challenges, paying attention to overtraining will keep you in the game over the long haul. Since you are very active and burn calories at an accelerated rate, staying adequately nourished will be the X factor as well.
Terry: I'm doing OK with my fake-fat diet. I've lost about a pound a week, going from 223 to 217, this year. Saying ''no'' to late night snacks is hard. I go to a gym three days a week and I walk for 45 minutes three days a week. I chill on Sunday.
Thomas: You have a good grasp on focusing on true versus false weight loss. The fake glob of fat is a great tool to help prioritize efforts. Although having a good focus on nutrition is a great start, investing more energy on metabolism and exercise will ensure that your glob of fat keeps its current job as a giggly paperweight.
Kirlew: I'm 13 pounds down and counting. When I go walking in the morning I take two- to three-pound weights with me. We have a good gym at work and I plan to go and do some crunches to firm up my belly. I'm working on my arms and I need to do something about the middle. I'm still eating my salads and chicken breast and reduced portions. I drink coffee, two-three cups of coffee a day with no sugar and no more half and half. That's working for me.
Thomas: Well nurse Thelma, since I have worked with many nurses, I am quite familiar with your need for coffee. Your long work schedule is very hectic and sleep is a valuable commodity. Proper hydration will support your weight-loss efforts. Coffee is a great energy booster but also a diuretic. The take home message for you is that if you are dehydrated you will hold extra water weight.
Carabelli: I lost four pounds of fat and three pounds of something else. Anyway, I fit into waist bands that weren't closing before. I stepped up the exercise. I challenge myself in class and I have changed my eating habits. I'm still working out six days a week. I started taking a new class called Evolution -- super fast bursts of activity, bouncy jumpy stuff, then something intensive with weights and bands. I'm busting my tail in that class.
Thomas: Janet, like Dwaine, you have a handle on exercise. Also like Dwaine, you will need to pay close attention to not overtraining. Alternate your workouts between strength and cardio training as they have opposite physiological effects on the body. In other words if one horse is pulling you to the left and another to the right, where do you go? Nowhere. Prioritize your efforts and plan some layoffs to avoid overtraining. This will kick-start your metabolism by allowing you to fully recover from your exercise sessions.
Gustavo and Marina Lumer: We joined a diet program on Jan. 2 and we have a 1,700 calorie menu. We do eat out a few days a week, Gustavo more than I because of his business lunches. Gustavo has lost 23 pounds so far and I have lost 10, which is great. I was told my weight loss would be slow because I'm breast-feeding. I started walking a few times a week, taking our son Ian on the stroller for a three-mile walk around the Aventura golf course. Gustavo plans to start exercising.
Thomas: Having a support system is a powerful tool, especially if you have a vested interest in each other. Since Marina's past weight-loss efforts have been in following structured eating plans and Gustavo has been a serial jungle dieter (eats everything), metabolic typing will pay big dividends for both of you. As soon you find the nutrition formula that works for your specific needs, the numbers on the scale will plummet like the ticker tape on black Monday.
Terrence Thomas is a CHEK certified Holistic Lifestyle Coach at Expert Fitness Solutions in Hallandale Beach. E-mail: info@expertfitnesssolutions.com.
