Dear Weight conscious,

Unfortunately free weight loss camps are hard to come by, and may not even exist. However, if you're willing to think outside the box a little, you may be able to find a short-term physically active job that can help get you moving. For example, you could look into a program such as WWOOF, which places people who want to volunteer on organic farms with small organic farmers around the world. In addition to requiring volunteers to contribute their physical labor, many of these opportunities provide one or more meals per day of healthy, farm-fresh foods for their working volunteers. And besides being a great work out, these programs offer a great opportunity for adventure!

Now back to the more traditional residential weight loss programs. Some are helpful, whereas others are simply money-making ventures. A sound weight loss program addresses three key issues: controlling kilocalorie intake, changing problematic food habits, and increasing physical activity. Specifically, look for the following characteristics in a weight loss program:

• The program's diet plan should meet nutritional needs, even though you are eating fewer calories. This means following guidelines like those at MyPyramid.gov, which emphasize lower fat options among a variety of foods.
• The program should stress gradual, rather than rapid, weight loss. Look for a loss of 1 to 2 pounds per week.
• The program's plan should be adaptable to habits and tastes. No rigid rituals should be required.
• The program's plan should minimize hunger and fatigue while ideally supplying at least 1500 kilocalories a day for men and 1200 for women. Any lower calorie regimens should provide either fortified foods or a vitamin and mineral supplement.
• The program doesn't have to be expensive to be helpful to you.
• The program should help reshape lifestyle and problem eating habits to make weight loss and, later, maintenance possible.
• The program should improve overall health. It should emphasize regular physical activity, proper rest, stress reduction, and other healthy lifestyle changes.

In terms of residential spas and facilities that you expressed interest in, the approach taken varies greatly from spa to spa. A serious residential facility focusing on weight loss and general good health may include highly educational programs. A more socially oriented spa may provide "pampering," such as saunas, massage, etc., with the option of eating low calorie foods. Look specifically for a residential facility with an R.D. (registered dietitian), a medical director, exercise physiologist, and psychologist, either on staff or as a consultant. If you have medical insurance, check with your provider to see what sort of weight loss programs are covered to help offset the costs.

You can also make changes on your own to incorporate physical activity and healthier eating into your everyday life. Some tips are:

• Plan out your meals in advance. Be sure to include a variety of foods (like whole grains, vegetables, fruits, and lean protein) in each meal and better avoid any impulsive, less healthy choices.
• Start a food journal. Do you frequently crave a fatty or sugary snack around the same time each day? Do you tend to skip meals, then overeat later on? Keeping track of what you eat and how much may help you identify where you could make healthier choices.
• Slowly initiate physical activity. Try starting with a 10-15 minute walk a few times a week and gradually work your way up to 30 minutes of moderate aerobic exercise on most days.
• Work in physical activity throughout the day. Using a slightly farther away parking space, bus stop, or subway station; taking the stairs when possible; and stretching or walking around the office as a short break from work are all possibilities.

For more tips on exercise and healthier eating, check out the Fitness and Nutrition archive. You may want to speak with a nutritionist (if you're at Columbia, login to Open Communicator or call x4-2284 to make an appointment); or, contact a registered dietitian in your area for a specific spa or weight loss camp that will work for you. These providers can help you find affordable, convenient suggestions for successful weight loss.

Good luck!

Alice

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