Bringing Home the Bacon, and Keeping Off the Weight

As told to Patricia R. Olsen
Published: January 27, 2008
The New York Times

WHETHER their workplaces are superhealthy or stocked with candy at every turn, employees who are struggling to lose weight must deal with challenges at the office. Three workers tell of their battles, temptations and successes.

Steve Madden, editor-in-chief of Bicycling and Mountain Bike magazines, pauses for a moment on his bike in his driveway before working out on January 5, 2008.

Going for the Burrito

Steve Madden, 44, is editor in chief of Bicycling and Mountain Bike magazines at Rodale in Emmaus, Pa.

People assume that the editor of magazines relating to health and fitness is going to be perfectly healthy and fit. Someone who meets me at a work event will look at me and say, “I thought you’d be. ...” “A little skinnier?” I say. And he’ll say, “Well, yeah.” People are always telling me I need to lose weight. Right now I weigh 198 pounds and am 5-foot-10, which is big for a serious cyclist. I’d like to weigh 180-something.

It’s the life space I’m in. I have a long commute and three young children who keep me busy. I eat late at night, and I love wine. I have a terrible sweet tooth, too.

It’s a constant struggle to lose weight, even though I rode 4,451 miles last year. It seems to be something in my physiology. It’s something you’re born with. Lance Armstrong chose his parents wisely.

At lunch, I ride with cycling champions from a training center near our building, and they are constant reminders of my weight. Our associate publisher, Joao Correia, lost 50 pounds recently in his quest to make the Portuguese Olympic team. (He has dual citizenship.) He wants to keep his weight down to perform well on rides. I can’t make the sacrifices. I’d rather have cookies at night and not ride as fast.

The Rodale cafeteria has only healthy food. I have a salad and a bottle of seltzer for lunch. But I’m enough of a contrarian that if we go out and everyone else has a salad, I want the burrito.

It’s all relative. When I’m in this building, I’m the fat kid. When I take my children to the pool in my town, I look like Tarzan. My weight has become part of my shtick. The shorts my colleagues and I wear have “www.bicycling.com” printed on the back. I joke that my shorts are so big they could say “www.bicycling.com with the editor.”

Apple Slices, Not Doughnuts

Kathy Burkleo, 59, is a customer service representative at Logos Software Company in Bellingham, Wash.

Last June my doctor told me I had high blood pressure and had to lose weight. I decided to start the exercising and go on a diet. I didn’t say anything to anyone at work initially. As of mid-January, I had lost 49 pounds.

We have a corporate culture of food. Someone brings in doughnuts about three days a week, or we might get an e-mail announcement that there are treats in the executive kitchen. Every other month or so we have a cook-off, with chili one month, curry another and soup another. In December, there’s a holiday bake-off. When we have a salsa competition, people taste all 20 varieties, which means that anyone judging will eat at least 20 tortilla chips.

I love tortilla chips. I love dark chocolate, too. I just love food. But I’m determined. My co-workers noticed when I lost 10 pounds, which was an incentive to keep going. The company buys lunch for us a lot, and often it’s pizza. When I first started losing weight, I just ate the topping and my salad from home. The last time we had it, I ate an entire slice. But I paid for it: I plateaued for a couple of days.

I don’t deprive myself totally. There’s usually a candy jar in my area, and I grab a piece occasionally. But losing weight is so rewarding that I resist temptation more often than not. I feel better now.

There are 29 steps on the stairs to our department on the second floor. I used to have to stop halfway and catch my breath. Now I can run up. As I lose weight and my clothes are too big, I get rid of them.

Some co-workers ask how I did it, as if there’s an easy answer. They have to want to lose weight. One morning, a guy in his 20s had eight doughnuts. He said he would never gain weight. I told him that someday it would catch up to him. Then I ate my apple slices and a couple of almonds and string cheese.

Planning to Lose 25 Pounds

Marcelo Aller, 34, is national athletics account manager at Polar in Lake Success, N.Y.

We manufacture and sell heart rate monitors and other physical fitness performance products. Before I started this job two and a half years ago, I was always active. I played college football, and I’ve worked as a personal trainer and managed health clubs. Now I’m in front of a PC much of the day, or I visit schools and talk to students. I can’t always get to a health club.

My colleagues think I look fine, but it’s become more of a challenge to become lean. I’m 5-foot-8 and weigh 218, and I want to lose 25 pounds. I’m not an endurance athlete, like a small cyclist or a runner. I have a typical, square football-player build. Sometimes it’s more difficult to regain a hard body; my metabolism has changed with age.

I have a degree in physical education, so I know about the human body. My problem is not eating regularly. If I don’t eat every three to four hours, I don’t get my metabolism going and I have a tendency to overeat later in the day.

I think everyone has that problem. I try to eat a balanced diet of protein, carbs and fats. I also limit starches and eat complex grains instead of simple grains. But I need to be better about serving size.

People tend to rationalize why they can’t lose weight. I tell them, first, figure out your fitness goal. Next, determine where you are now. Then measure your body fat.

As I work toward my goal, I hope to lose 10 or 12 pounds of fat in the first six to eight weeks and gain some muscle. I plan to work out three or four times a week. I’ll use a heart rate monitor to make sure I’m working at the intensity I need to burn enough calories. For cardiovascular work, I’m going to run and bike.

I work out with athletes who have an advantage over me because of my build. They humor me on their recovery days, when they go slower. On those days I can keep up with them.

My Transformation

By Jackie Adams
CNN

Growing up, Heather Davis wasn't the kind of kid people would have called fat or even chubby.

Heather Davis weighed 250 pounds and wore a size 22 at her heaviest. She lost 110 pounds and now wears a size 4.


















Like many children, Heather studied hard, did her homework and played sports after school. During elementary school, she remembers being thin -- but things started to change as she approached adolescence.

"My bad eating habits began during my 'latchkey kid' years," says Davis. "In high school and middle school, I played sports, but with a diet of Doritos and soda for lunch ... large family dinners ... I became overweight."

During her senior year in high school, Davis, who is 5 feet 9 inches tall, weighed 200 pounds.

"We had a meat-and-potatoes family. We had dessert every night and I was a member of the 'clean your plate club,' remembers Davis. "It caught up with me."

By the time she was 22 and attending graduate school, Davis' weight had ballooned to 250 pounds. Davis says her weight gain was caused by major life transitions -- triggered by emotional eating, a junk-food diet and lack of exercise.

Davis dreaded shopping for clothes and said she found it hard to find stylish, age-appropriate clothing for her bigger body. She says it was a struggle to look neat and put together as most of her shirts "hugged every roll." Looser-fitting clothing, she says, made her feel as if she were wearing a tent.

The additional weight also began to take a physical toll. Everyday tasks such as walking up stairs or in the shopping mall started to become difficult. Davis says she was constantly hot and any physical exertion would cause her to sweat, even in below-freezing temperatures.

Life became a constant struggle.

"I would get hot a lot because of the extra weight I was carrying. Picture yourself with a 100-pound backpack on," says Davis. "That was what it was like climbing the escalator. My knees hurt. My back [and] shoulders hurt a lot."

Davis, who lives in Washington, says she had tried everything to lose weight, such as low-carb and low-fat diets and even starvation. But one day, something clicked.

"I was on the campus shuttle and saw the Gold's Gym," Davis says, "And, I said 'I can go down into the Metro and go home and eat my Ben & Jerry's [ice cream]. Or, I can go over there and really do this. Just do this!'" Watch Davis' dramatic weight loss transformation
Heather Davis' tips

1. Never let anyone tell you "You can't." Yes, you can.

2. Get as much social support as possible. Going to the gym with others is fun and motivating.

3. You will not be the biggest person in the gym and everyone will not be staring at you.

4. Some thin people in the gym used to be really heavy and they will applaud you.

5. Lose weight for you. Not because someone else tells you to. Also, know when to stop losing.

6. If you lose your way (fall off your diet), get right back into the saddle and try again.

7. Keep a calendar. Mark off every day you exercise and eat right. You will see the days rack up, and it will make you proud.

8. When you do lose weight, save one item from your heaviest weight. Look at it when you feel discouraged and you'll see how far you've come.

9. Don't let friends or family derail you. If you don't want to eat something, it is OK to politely decline, but don't go crazy. You don't want to be "that person" at the lunch table.

10. If you want cheesecake or a sweet treat -- eat it in moderation. Don't deprive yourself of anything or you will get discouraged.

Davis remembered her grandmother -- with whom she'd been extremely close -- who had died from heart failure brought on by years of unhealthy eating and lack of exercise.

"She will never get to see my wedding, children or experience other joys in her life," Davis says.

Davis says there wasn't any defining experience or "lightbulb" moment that forced her to make a change. It was the realization that after years of failed diets and the physical toll of obesity, she'd had enough.

During her first visit to the gym, Davis says she could barely handle 15 minutes on the treadmill. But she stayed on track by reminding herself that weight loss was going to be hard work and there was no easy way out.

She did cardio exercise for two weeks and began modifying her diet by cutting out starches, ice cream and pizza. Within the first two weeks, she had lost 8 pounds. She was motivated by the positive results and gradually increased her cardio, incorporated weight training and continued to change her diet.

Davis remained determined, and over the next 12 months, with the support of her family and regular check-ins with a gym trainer, she lost 110 pounds.

She went from wearing a plus-size 22 to wearing a size 4 or 6. The weight loss and healthier lifestyle boosted the 31-year-old's self-confidence and gave her access to a richer, fuller life.

"My days of treating my body badly are over," says Davis. "I focus on things I enjoy such as European travel, language classes and beach vacations."

Staying healthy for Davis means eating in moderation and incorporating fun forms of exercise into her daily life. She no longer owns a vehicle and enjoys long walks in downtown Washington.

She's also set another goal for herself -- a second graduate degree -- which she hopes will allow her to help others.

"I'm working on my master's in public health because all of this health awareness has made me want to help other people," Davis says. "Obesity is reaching epidemic proportions and I will take pleasure using both experience and scientific knowledge toward planning and evaluating programs designed to help people incorporate healthy behaviors into their lives."

Davis is training to run a half-marathon and is running up to 6 miles. She says even though she's lost 110 pounds, she's still the same person -- outgoing, and more importantly -- happy.

She's also become an inspiration for people who desperately want to lose weight.

"If I can do it, anybody can do it," says Davis.

Fat to Fit

By Jackie Adams
CNN

Two years ago, Tim Lenczowski dreaded walking from the parking lot into his office.
Tim Lenczowski had heart problems before losing 128 pounds in Operation Boot Camp.

Weighing 335 pounds, Lenczowski suffered constantly from pain in his knees and ankles. Everyday activities such as walking and even traveling on an airplane had become difficult.

At the age of 39, he was diagnosed with a heart condition and hypertension (high blood pressure). He knew it was time to make a change and his doctor agreed.

"It was a chore to get to work. I had to park and then walk," says Lenczowski. "By the time I got to work I was sweating and I would have to time things so I could cool off before I had a meeting."

The extra weight not only took a toll on his physical health, but also was chipping away at his self-esteem. Lenczowski, who worked as a fundraiser for a nonprofit health organization, felt like a hypocrite. Watch Tim's incredible weight loss success story »

"People would see me then ... they didn't respect me," remembers Lenczowski. "How could I ask for money to support [the foundation] without practicing what I preached?"


















Tim's weight loss tips:

Find a plan that works for you
Try different programs to find the one that works for you. Take time to talk to the instructors and students to get a feel for the program and if it is right for you. Don't be afraid to change if it's not working for you.

Build a support system
You should not go at this alone. Rely on your friends and family to help support you every step of the way. Make sure your physician is part of your support team. Another great support system can come from a group workout program.

Set goals
Keep yourself accountable and track your successes. This will motivate you as you see how far you've come and set new goals. Celebrate every success along the way!

Keep yourself challenged
Once you get moving, make sure to keep pushing yourself to try new things, whether it's running your first race or taking a yoga class. Get out of your comfort zone and try something new.

Get your mind in the game
Losing weight and getting fit is a mental workout as much as a physical one. Make sure your mind is in the game and work to overcome the mental obstacles that come your way. Challenge the little voice inside you to keep pushing your body.

Have fun
My success was possible by making a lifestyle change and sticking to it. Making the workouts fun and enjoying the foods you eat will be much more enjoyable and help you stick with it in the long run.

Lenczowski struggled with weight for most of his life. He tried just about "every diet imaginable" and though he lost weight on some, he would always gain it back. A sedentary lifestyle and fast-food diet had caught up with him and as his 40th birthday approached, he'd become fed up and realized he didn't want to live out the next half of his life as a fat person.

Not knowing where to start, Lenczowski started walking because it was low impact. He walked a marathon and though it took him nine hours to complete, Lenczowski says he made some great friends in the process. After the race, the same friends asked him to try kickboxing.

"The thought of going to a gym was intimidating enough, but kickboxing?" Lenczowski recalls. "My friends kept on me until I caved and reluctantly decided to try it."

The first time he went to the class, Lenczowski says he sat in the parking lot for a while trying to muster up enough courage to walk into the gym. But once inside, he says everyone welcomed him. In eight months of kickboxing, fat burning classes and watching his diet -- he'd lost 60 pounds.

Lenczowski says he was ecstatic and his friends began pushing him to take the next step to get in shape -- boot camp.

"They pushed me into boot camp and I loved it," Lenczowski says. "It's the hardest thing I've done."

Lenczowski joined Operation Boot Camp which offers a one month program to increase fitness through exercise and proper diet. With the support of his friends and by pushing and challenging himself each month to move from the back of the class to the front, he started to see results.

"When I went to boot camp, I couldn't run a mile. I set that goal for myself and the instructors helped," Lenczowski says. "I thought, 'If I can run a mile, can I run a half-marathon?' "

Eight months later he had lost a total of 120 pounds. To date, Lenczowski has run five full marathons and 12 half-marathons, accomplishments he would have thought impossible five years ago.

How has his life changed?

Achieving various fitness goals was a tremendous boost to Lenczowski's self-confidence. The physical accomplishments began to have a positive affect on other aspects of his life as he realized he could do anything he set his mind to. Since losing weight, he's become more outgoing, happier, moved closer to a park, changed jobs and become a fitness instructor. He recently bought his own boot camp franchise.

"I encourage people to take that first step. I know it's hard, but you have to find the right program," Lenczowski says.

The dramatic weight loss and healthier lifestyle has also improved Lenczowski's physical health. He's no longer on heart medication and his doctor has greatly reduced his blood pressure medicines.

Lenczowski says the biggest key to his success was his network of support from friends, doctors and fitness instructors. As he approaches his goal weight, he's set a new goal of passing his experience on to others who want to lose weight.

"I meet new people and they don't look at the old Tim. They look at the person sitting here now -- more confident, funny, loves to give back and that's what I want to be remembered for."

Personal Health

No Gimmicks: Eat Less and Exercise More

By JANE E. BRODY
Published: January 1, 2008
The New York Times

A desire to turn over a new, more healthful leaf typically accompanies the start of a new year. My mail, for example, has been inundated with diet books, most of which offer yet another gimmick aimed ultimately at getting the gullible reader to eat less and exercise more.

Publishers assume, correctly, that the shock of the scale after nearly six weeks of overindulging on food and drink will prompt the purchase of one or more books on dieting by people who are desperate to return to their pre-Thanksgiving shape.

And really, it doesn’t matter whether you choose a diet based on your genotype or the phases of the moon, or whether you cut down on sugars and starches or fats. If you consume fewer calories than you need to maintain your current weight, you will lose.

My advice here is to save your money, toss out (or donate to a soup kitchen) the leftover high-calorie holiday fare, gradually reduce your portion sizes and return to your exercise routine (or adopt one if you spent too much of ’07 on your sofa).

Slowly but surely the pounds will come off. And as Aesop said, slow and steady does indeed win the race. Gradual weight loss, achieved on an eating-and-exercise regimen that you can sustain indefinitely, is most likely to be permanent weight loss.

If you’ve been reading this column for years, no doubt you already know that. But I believe it bears repeating at least once a year, not because I want to further depress the booksellers’ market, but because I’d rather you spend your hard-earned money on foods that can really help you achieve and maintain a healthy weight and good health.

The basics of good nutrition have not changed.

Meals replete with vegetables, fruits and whole grains and a small serving of a protein-rich food remain the gold standard of a wholesome diet. Still, at both ends of the age spectrum as well as in between, recent months have held some new findings — and some surprises — that are worth noting.

Perhaps most distressing to a chocoholic like me was a report in the Nov. 20 issue of the journal Circulation that while dark chocolate can indeed improve coronary circulation and decrease the risk of heart-damaging clots, most dark chocolate on the market is all but stripped of the bitter-tasting flavanols that convey this health benefit.

The color, in other words, tells you nothing. Now it’s up to manufacturers to label the flavanol content — not just the percentage of cocoa, which may have no flavanol at all.

Focus on Brain Food

As the population ages and the prevalence of dementia rises, increased attention has focused on how diet may help keep cognitive decline at bay. A heart-healthy diet that keeps clogged arteries from limiting the brain’s supply of oxygen and nutrients has been linked to a lower risk of dementia.

Likewise, omega-3 fatty acids in fish and fish oil, which counter inflammation, appear to protect the brain as well as the heart and joints. A recent analysis of 17 studies in the journal Pain found that daily supplements of these fatty acids significantly reduced inflammatory joint pain.

But now there may be a new kid on the block: vitamin B12. A 10-year study with 1,648 participants in Oxford, England, found an increased risk of cognitive decline in older adults who had low blood levels of vitamin B12. This vitamin is found only in foods from animals, yet it is common for older people, especially those on limited budgets, to cut back on foods like meats and fish.

Strict vegetarians, who have long been cautioned to take B12 as a supplement to prevent a deficiency, can add brain protection to the list of potential benefits. The rest of us should feel comfortable about eating red meat and poultry as long as it is lean and consumed in reasonable amounts. A serving of cooked meat, fish or poultry is only three to four ounces.

The British researchers noted that high blood levels of homocysteine had previously been linked to an increased risk of Alzheimer’s disease, and that B12 is one of the vitamins, along with folate and B6, that lower homocysteine levels. However, the researchers found no benefit to cognitive function from folate.

Foods to Fight Cancer

Here we come full circle. A decade after the American Institute for Cancer Research issued its first major report on diet and cancer, a new magnum opus in concert with the World Cancer Research Fund was published late last year. Based on 7,000 studies of 17 kinds of cancer, it concluded that being overweight now ranks second only to smoking as a preventable cause of cancer. “Convincing evidence” of an increased risk resulting from body fatness was found for cancers of the kidney, endometrium, breast, colon and rectum, pancreas and esophagus.

Other major findings of increased risk included red and processed meats for colon and rectal cancer, and alcoholic drinks for cancers of the mouth, throat, larynx, esophagus, breast, and colon and rectum.

“Convincing evidence” for cancer protection was found for physical activity against colon and rectal cancers, and for breastfeeding against breast cancer. “Probable” protection against various cancers was also found for dietary fiber; nonstarchy vegetables; fruits; foods rich in folates, beta-carotene, vitamin C and selenium; milk, and calcium supplements.