I hate to break the news but using a
computer or playing video games doesn't qualify as aerobic
exercise. The good news, however, is that technology can
play a role in helping get family members into better
shape. There are plenty of online resources that can aid
in a diet or fitness plans as well as electronic gadgets
that can help you monitor your progress.
I speak with experience -- I've
struggled with a weight problem my whole life and --
several months ago -- decided it was time to lose weight
and get myself into better shape.
I signed up for eDiets.com, which
offers online diets, recipes, fitness plans, expert help
and support groups. The concept appealed to me because it
provides the human interaction that I need to get
motivated. The service, which costs $10 a week or $99 if
you sign up for a year, provides you with the same type of
information that you'd get from a dietician or a walk-in
weight loss program. Because it's online, you don't get
the in-person interaction you would receive from Weight
Watchers or any other off-line program.
I wish I could give you a fair
evaluation of the service, but I didn't stick with it for
reasons that have nothing to do with the quality of what
they offer. In fact, the more I learn about weight loss,
the more impressed I am about their approach, which helps
dieters develop an individualized plan based on their
needs and preferences. Instead of dictating an approach,
it respects a variety of proven weight loss options
including ``low fat/low cholesterol,'' ``Low sodium'' and
``low sugar'' diets. Unlike many fad diets, it encourages
gradual weight loss and offers programs that support
vegetarians.
Although I have no complaints about
the service, it wasn't for me. I need hands-on help. I
think it has something to do with having to report to an
``authority'' figure.
So, after half-heartedly
experimenting with eDiets, I came across an advertisement
from Stanford Medical Center's General Clinical Research
Center seeking volunteers for a weight-loss study. The
study had me follow a diet that was moderate in
carbohydrates and protein with some extra helpings of
unsaturated ``good fat'' from sources like nuts and
avocados. The diet, along with daily bicycle rides, worked
for me and I'm now about 35 pounds lighter and feel much
better. You can get all the details at
www.pcanswer.com/diet. That Web page will also provide
you with links to all sites mentioned in this article.
Even though my diet program included
weekly visits with a dietician, I still made much use of
technology. Like many diets, the Stanford Study had me
keep track of food exchanges rather than calories. I was
allowed a certain number of daily servings of starch,
protein, fat and carbohydrates, which I tracked using an
Excel spreadsheet. I also used Word to create a little
wallet-sized record keeping card which I printed out on
blank business card stock. And, when I needed information
about a food's nutritional values, I consulted the free
online USDA Nutrient Database (linked from
www.pcanswer.com/diet).
There are also plenty of online
resources that can help you determine whether you or
family members need to loose or gain weight. eDiets, for
example, offers a free assessment profile that asks your
height, weight, age and gender and gives a proposed
``goal'' based on your current weight and healthy weight
range.
It bases the healthy weight range on
what is called your `body mass index or BMI, which is
calculated based on your weight and height. A BMI of
between 21 and 25 is considered good, 25 to 30 is
overweight and 30 or higher is considered obese. You can
also find an easy to use BMI calculator at
www.nhlbisupport.com/bmi.
Although there are those who argue
that ``calories don't count,'' most experts I've spoken
with agree that 3,500 calories equal a pound of fat.
Reduce your intake by 500 calories a day, and -- over time
-- you'll lose about a pound a week. Your first step is to
know approximately how many calories it takes to sustain
your weight which, of course, varies depending on your
age, gender and activity level. You can get a pretty good
idea at
http://techware.com/health or, if you want a more
precise estimate, you can enter your specific activity
levels at
http://stevenscreek.com/goodies/calories.shtml.
The National Institutes of Health
estimates that at least one in five children are
overweight and has put together a resource page at
www.niddk.nih.gov/health/nutrit/pubs/helpchld.htm.
There are additional fitness and nutrition resources for
kids and teens at
www.kidshealth.org.
Diet, of course, is only part of the weight control
equation. Burning calories through exercise, not only
takes off weight but improves your overall health and
conditioning. But do the number of calories you burn
from that 15 minute walk make up for an extra piece of
pie? You can get the bad news at
www.healthstatus.com/cbc.html.
Speaking of exercise, you should
aim for a target heart rate which, according to the
American Heart Association, is calculated at 50 percent
to 75 percent of your maximum heart rate that is
generally calculated as 220 minus your age. You can find
a heart rate calculator at
http://my.webmd.com/heartrate.
Polar A1
Heart Monitor
One way to keep track of your
heart rate during exercise is to measure your pulse for
10 seconds and multiply by six. If you want a high-tech
solution, consider an electronic monitor that measures
your heart rate continuously. You can spend several
hundreds dollars for one with all sorts of complicated
features but I got a basic model -- a Polar A1, which is
cheap, easy to use and just as accurate as the more
expensive models. You can find it online or at local
sports stores for between $50 and $69. The monitor
itself straps to your wrist like a watch but you also
have to wear a light weight plastic band around your
chest that transmits signals to the watch.
Regardless of the Web sites and
gadgets you employ, your ultimate challenge is not only
to develop a reasonable diet and fitness plan but to
stick with it after you've taken off the weight. That
goal -- regardless of my recently reduced body mass
index -- is something that I don't take lightly.
