Dear In dire need of a diet/work out routine,

Before starting to talk about an eating and exercise plan, consider some of the feelings you've described: you've lost your motivation, you're starting to gain weight, and you feel tired most of the time. These may be signs of depression; in that case, seeking the advice of your health care provider or a counselor might be helpful. If this makes sense to you, or if you think this is a possibility, then read the Related Q&As listed below for additional information and suggestions. And even if you are depressed, movement and regular exercise can actually help your mood. Of course, knowing and doing are two separate things.

On the other hand, if you've just been stuck in a rut and you need some incentive to get back into your routine of healthy eating and regular exercise, then read on.

If you need to hear something literally life affirming to get you motivated for change, look at the relationship of being overweight to disease states. Overweight and obesity increase the risk of heart disease, type II diabetes (f.k.a. adult-onset diabetes mellitus), depression, some types of cancer, gall bladder disease, and pregnancy complications. For a more extensive list, look at the National Institutes of Health: Statistics Related to Overweight and Obesity web page. If you are overweight, a weight loss of as little as 5 - 10 percent can significantly decrease your risk for overweight and obesity related diseases.

You may be aware that lack of exercise and overeating foods, especially if they're unhealthy choices, can lead to overweight, obesity, and the above-mentioned health risks. But what about the positive benefits of healthy exercise and eating patterns? They can help promote long-term health, and have more immediate effects, as well. Besides being a good way to use up energy, i.e., calories for weight loss, exercise helps relieve stress and causes the brain to release mood-improving compounds called endorphins. Time spent on exercise is time spent on you, time for you to consider the issues of the day or to simply clear your head. Finally, exercise helps us get better sleep so we have more energy to take on work, school, and the next workout.

What was your motivation for physical activity in the past? Do you have goals that are related to your eating patterns and physical activity? Write down your long- and short-term goals, and make sure that they are specific and realistic for you. Have you asked yourself what barriers are keeping you from eating healthily and doing regular physical activity? One example might be that you don't see healthy lunch options at your workplace or school. Write down all of the potential barriers you can think of and consider possible solutions, such as bringing a packed lunch from home. Take small steps toward your goals, such as packing a healthy and balanced lunch at least three times per week, and reward yourself when you reach your goals. Non-calorie rewards, such as a new CD or book, may be good motivators, or something smaller, such as drinking a flavored seltzer or placing a B for "Brought my healthy lunch" on your calendar may be all the reinforcement you need. Hey, there's nothing like positive reinforcement to keep you moving in the right direction.

If you've been taking in foods that you consider unhealthy, you're probably giving your body more fat, sugar, and calories than it needs. If you're choosing mostly fast or junk food, you could be missing out on important nutrients that only fruit, veggies, low-fat dairy, lean meat or meat substitutes, and whole grains provide. This also could be one possible reason why you're feeling sluggish. Look at the Related Q&As listed below, or visit the American Dietetic Association web site for tips and guidelines that will help you to put together a healthy and tasty eating plan. As you change your eating patterns, you may even chart your moods in a daily organizer, to see the foods that are making a difference.

A great way to get back on track with exercise and healthy eating is to gain the support of an ally. Grab a friend who has similar goals and go on an early morning walk together before school or work. Then have for breakfast a veggie omelet with whole-wheat toast and a tall glass of water. If you put on a comfortable pair of shoes and make some strides, you'll expend calories and have low risk of injury. Working out with a friend will make it easier and more enjoyable, and will keep you accountable for those days when you want to skip your exercise. Varying the time of your workout and/or the activity you do, you can prevent getting bored with your same old routine.

If you prefer intensive cardio- and/or weight training programs, you can meet with a trainer or exercise physiologist at your university fitness center, local gym, or YM/WCA. Finding exercise (and healthy meals) that you enjoy can make you much more likely to stick with them. Below are Related Q&As containing information regarding some potential activities that you might not have even considered as exercise.

Start taking small steps toward your goals, and you'll be on your way to getting big rewards!

Alice

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