'Have less of it, less often, or change it'

Three pounds. A good week.

It has been a while since I lost more than 1 pound in a week. I guess the advice in last week's article on how to get through a platuea worked. As the week went by, I tried to be good, and the idea of having real results kept me motivated.

Oh, I had a few more hunger pains than normal, and my muscles ached a little more as I increased my workouts a bit. But the feeling of better fitness, and seeing the lower numbers on the scale made it all worth it.

For those of you struggling - and I know how you feel - remember that, at times, you have to dig deep, and the extra work will pay off. Then the next week will be even easier.

Again, I have to thank the people around me, who help keep me motivated and on track.

This week, I was at a Sertoma evening dinner meeting. Prime rib was served. When my turn in line came, the chef cut me the slice. He then told me in the most supportive way he could that he would cut the extra fat off the meat, without even asking me. We both smiled as he made a few extra cuts, and I enjoyed a fantastic sandwich without the extra calories. All because of the support from a caring friend.

The other real help for the week came when Joan (FitQuest trainer) talked to me about how I could continue to enjoy food, but not set my fitness program back. She knows I have a sweet tooth and love ice cream. Once again, the experts came through with practical advice even I can follow.

Joan Peterson, Trainer, FitQuest:

Eating right for health or weight loss doesn't have to be a difficult ordeal. I coined a phrase many years ago that pretty much says it all - "Have less of it, less often, or change it." Many times you can do all three, but small changes or compromises can make a huge difference.

Think about the first part of the phrase - "less of it." Common sense, right? Eat half of what you would normally eat and you will lose weight. Simple as that.

Maybe you have a craving for a Dairy Queen Chocolate Chip Cookie Dough Blizzard (which I understand Gary does now and then). The large size contains 1,320 calories, 52 grams of fat and 144 grams of sugar, whereas the small size is 720 calories, 28 grams of fat and 78 grams of sugar. You are still getting your craving met, but for nearly half the "expense" to your waistline. Another way to save even further is to have less of the cookie dough added.

For the next part - "less often" - we'll look at that same Blizzard. It's not the most ideal food for someone trying to lose weight, but indulging once or twice a month most likely won't hurt you. Once a week, on the other hand, may have a different effect on your success.

Finally, the last part of the phrase - "change it." Keeping with the same Blizzard, use frozen yogurt, if available, instead of the ice milk. Or you could change from the cookie dough flavor to cheesecake and take the calorie count down to 520 for the small size.

This was one example of how to make minimal changes for maximum results. If you can incorporate one or more components of the phrase into everything you eat, just think of what the total savings could be.

GARY WALTERS writes a weekly column in the Neighbors section regarding his progress in the Kinship Wellness Challenge. To learn more go to www.brainerddispatch.com and then to the KINSHIP CHALLENGE link or www.kinshippartners.org.