Keeping fit, healthy the safe way

INCIRLIK AIR BASE, Turkey (AFPN) -- A common focus for men and women this time of year is getting ready for swimsuit season. Several magazines offer quick fixes, magic diets, miracle pills and more for people wanting to get slim. But, beware.

“The safest way to lose weight is to eat a healthy diet and increase the amount of exercise you do, as there is no magic involved,” said Robert Pagenkopf, 39th Medical Group fitness program manager and exercise physiologist.  Mr. Pagenkopf helps people reach their fitness goals at the health and wellness center.

“Safety is first, so start slowly and increase your time of exercise to 20 to 30 minutes a day,” he said. "Never starve yourself and skip meals.  This will only put you in a downward spiral of unhealthy weight loss."

The main thing he wants people to remember when they are trying to lose weight is that a healthy lifestyle change is important and that goals must be simple and realistic. 

“We did not wake up one morning with 20 extra pounds on our body, therefore it will take time to lose that extra weight safely,” he said.

"Miracle" weight loss regimens are often called fad diets and are harmful for many different reasons, according to Staff Sgt. Karen Garza, a diet technician here.  She said the high protein/low carbohydrate diet is still popular among Americans, but the results from using these types of diet are short-term.

“Once they lose the achieved weight loss, people usually go back to eating the way they used to, which will cause the weight to come back, if not more,” said Sergeant Garza, who works at the HAWC with Mr. Pagenkopf. “Some dieters will experience low blood pressure because they are also cutting out important food groups from their diet when eliminating carbs. This means the body is getting deprived of those nutrients.”

Other issues associated with a low-carb diet include an increased risk of heart disease and cancer, as well as reduced athletic performance, rising blood pressure, kidney stones, osteoporosis and fainting, she said. Lifestyle changes that include proper portion sizes, eating “nutrient foods,” and increasing fiber intake and water consumption are safer approaches, Sergeant Garza said.

To lose weight safely and get in shape, Mr. Pagenkopf and Sergeant Garza suggest losing only one half to two pounds per week.  Any more would result in muscle and water loss.

Another suggestion they both make is to make only short-term weight loss goals. This lets people obtain realistic, obtainable goals without getting disillusioned or discouraged. They said when people get discouraged, they start seeking alternative ways to obtain those goals. That might mean a "quick fix."

“When someone thinks of a quick fix, liposuction comes to mind,” Mr. Pagenkopf said. “However, studies have shown that 43 percent of all individuals who get liposuction will gain the weight back within six months. It is also a surgery and therefore carries the risk of death. Most people will achieve their desired weight loss through eating a well- balanced diet and with regular exercise.”

Mr. Pagenkopf recommends a reasonable workout regimen that includes cardiovascular exercise, resistance training and flexibility exercises. Start off slowly, perhaps three days a week, with 20 minutes a day of aerobic exercise. Gradually increase the frequency of days to five with 30 to 45 minutes of exercise. Make these changes every week or two increasing first the frequency then the time.

“Once you reach your desired aerobic goals, resistance training should be included to increase calorie expenditure and raise metabolic rate,” he said. “The more lean muscle a person has increases (his or her) caloric burn and enhances a body-composition change. Combine this fitness regime with proper diet and you have a winning combination for that swimsuit-season body.”