Saturday, August 2, 2014
Change to keep the weight off

By Tony Wagner Citizen Columnist

Dear Mr. Fitness:

I'm a female, five-foot one and I weigh 200 pounds. I've been on every diet there is, and while I can lose 50 to 60 pounds each time, I eventually gain it all back and more. I've been doing this for a long time now. Do you think I should try something else like weightlifting or throw in the towel? I'm at my wits end and need to lose this weight.

-- Going crazy

Dear Going crazy:

Keep your wits about you! It is my opinion that what must occur for you to finally lose this weight and keep it off is this: a complete lifestyle change.

What you have done in the past has produced a predictable result, a result you need to change. What I would first like to know is do you really want to change? Many people talk about wanting this or that but are unwilling to do the things that it takes to get the job done. If you really, and I mean really, want to get into shape, then you are halfway there. Yep, truly wanting something is half of the job!

As I noted earlier, what you've done in the past produced a predictable result -- you became fat. You must realize this is somewhat of a head game you must play, realize that you haveto do something different! Then, go for it!

This is what I would have you do to initiate fat burning and consequently, weight loss:

• Check with your doctor to make certain you can exercise. That being accomplished and the go ahead given, begin drinking 80 to 90 ounces of water daily. Not sodas, coffee, teas, etc., but water. Gradually work your way up to this amount. Take your time. This one item will help you a great deal. Most people need hydration.

• Next, begin a walking program consisting of 30 to 45 minutes done daily. You must do this without fail! This will get you consistent results. Plus, you will feel good doing it!

• Write down everything that you eat daily, at least for a few weeks. Pay particular attention to how much fat and carbohydrates you ingest. Try to eat a higher protein, lower carb diet. Make certain you eliminate simple sugars, cookies, cake, you know the ones. Review what you write down food-wise and be honest. Remove the bad items.

• If you decide to weightlift, try doing it twice weekly, whole body workouts. Pick only one exercise per body part. That will stimulate the metabolism.

Try to incorporate this way of eating and exercising into your current predictable lifestyle. Start at it slowly and begin to commit to this new lifestyle and you will be amazed at how quickly you begin to see and feel the welcome changes. Realize that you will have good days and bad days, just stick with it! The writing everything down thing will really help.

Remember that this is a total change, a change for the good. Soon your friends will be asking you for fitness advice! Good luck!

-- Mr. Fitness

Tony Wagner, aka Mr. Fitness, has more than 30 years of fitness and nutritional expertise. A certified personal trainer and fitness author, he has helped thousands of people get into and stay in shape. Contact him at, and come visit at Bodyzone Fitness Center, 2740 N. Roosevelt Blvd., 292-2930.