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'Exercise Will Speed Things Up, And Is Clearly Good For You'

Tribune photos by SCOTT ISKOWITZ

Todd Allen focuses on high-quality food, and eating several mini-meals throughout the day, including before bedtime.

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Published: March 25, 2009

Todd Allen, 49, Tampa

Goal: Maintain my achieved goal weight of 160 pounds for five years.

Why I did it: At 243 pounds, I simply had reached a tipping point. My waistline had crept to 44 inches, and I was beginning to shop for clothes in size XXL. I began gaining excess weight in my late 30s for many of the usual reasons: a slowing metabolism, more time behind a desk and little exercise.

I went to a doctor for a physical and was told I was healthy but should consider losing weight. Having someone suggest this directly to me was the catalyst I needed.

How I did it: In the past, my idea of a diet was to be in deprivation mode. I had a lot of weight to lose, so I needed to approach this as a marathon.

I began reading about nutrition and diet, and I put the best ideas to use. The most useful tips involved a daily calorie count of 15 times my ideal weight, striving for a mix of foods up to 40 percent protein, focusing on high-quality food, and eating several mini-meals throughout the day, including before bedtime.

The marathon approach was important because fat loss peaks at one to two pounds per week. You need to think of your body as a machine needing continuous nourishment. Trying to "speed things up" through deprivation will cause your metabolism to slow - so eat, eat, eat!

The concept of having a cheat day was appealing, and well-founded. I keep track of my daily calories (15 times my ideal weight of 160 lbs, or 2,400 calories), but let it vary daily. The total weekly calorie count is most important. Since your body strives to maintain its current weight (homeostasis), mixing up the daily calorie total actually speeds weight loss.

For daily tracking, I simply note my intake on a sticky pad, noting the calories and the protein grams. A gram of protein contains four calories. It is fairly easy to track. Keep a nutrition list of your favorites, read the food labels, and check out www.Calorie king.com.

High-quality food is important, and the best choices come from the refrigerator and not the cupboard. Always have good choices readily available.

Exercise will speed things up, and is clearly good for you, but it isn't necessary. If you stick to your calorie count you will shrink to your ideal weight. In my reducing phase, I walked on the treadmill for 30 minutes daily. I used the steepest incline and a pace of four miles per hour.

Anything less is a nice stroll, but you will not be burning much fat. My current exercise regimen includes doing my own house cleaning and yardwork. This can help keep you clean and save you some money.

Hurdles: Traveling, dining out and liquor were the most formidable challenges. Packing some nutritional snacks for a trip became a habit. Fruit, nuts (discover almonds) and protein bars are my favorites.

If you have to navigate the airport, one ploy is to purchase two ham or turkey sandwiches. Strip them down to the meat and tomatoes, using the lettuce as a wrap.

Ordering from a menu became a learned skill. The two keys are to find the good choices and to deftly place the order. Skip the bread and appetizer, and order a salad with oil and vinegar on the side.

Unless it's a cheat day, order the entree without a sauce or ask for the sauce on the side. Insist on no butter or cheese (claim allergies), but welcome olive oil.

Liquor is tricky. It is part of our social fabric, but it's dense with empty calories. I threw it out completely almost two years ago and haven't missed it. Or you can push back with 20 minutes of aerobic exercise for every ounce of alcohol you consume. You will need to eat most of your daily calories, not drink them.

Going The Distance: I started my diet in January 2002 and achieved my goal weight by mid-2003. I have been able to maintain my goal weight with little variance. I have counted a lot of calories and bought a few sticky pads, but the system is working for me.

Best Advice: Hide your scale and weigh once a month.

I Made It is a regular feature highlighting individual fitness success stories and does not reflect the opinions of 4you, which encourages you to work with a trainer or research ahead of time any new fitness plans. To share your story, visit TBO.com keywo

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