What steps are needed to beat the bulge, safely

JAKARTA (JP): You can take your pick of wacky ways to lose weight.

How about restricting yourself to 330 calories (about the same as five slices of plain bread) on the Cambridge diet, or eating six bananas and three glasses of milk a day?

There is the macrobiotics diet (eat all the rice, wheat and cereal you want, along with a small portion of fish and vegetables), or the Pritikin diet, focusing on carbohydrates from root vegetables plus fruit, but ruling out just about everything else.

Not only are there potential health dangers involved with such diets (a high carbohydrate diet may increase the risk of developing diabetes, for example) but the boredom factor is bound to set in very fast.

There are also bulk fillers, where dieters consume fiber in the form of tablets or powder, which are usually made from vegetables and seaweed. When combined with water, these tablets swell and provide a feeling of a full stomach. The fiber will coat the intestine, limiting nutrition and calorie absorption.

Physicians say that it is no good using bulk fillers if dieters continue overeating (they will probably only require visiting the toilet more often). They also warn that long-term consumption of fillers may upset the intestine and hamper the absorption of vitamin B12 (which is good for blood formation, neural functions and growth) and other minerals.

Dietitians advise low-calorie diets which are aimed at maintaining sufficient nutrition. A diet must focus on providing necessary food elements that are important for metabolism.

Dieters may need to consult a physician or dietitian as the latter will design a daily diet of 1,500 calories to 1,700 calories, with nutritional composition of 20 percent protein, 60 percent carbohydrate and 20 percent fat. Additional vitamin and mineral supplements, such as vitamin B complex, vitamin C and iron may be given.

They also are advised to exercise regularly and avoid high fat food, usually treats, such as cakes and ice cream.

Here are some other tips from nutritionist Kartini Sukardji:

* Don't just drink fruit juice and not eat the fruit. Your body also needs the fiber of the skin.

* Drink a lot of water, not only to prevent dehydration but also to make you feel full. It also burns calories; experts say your body will burn 10 calories to adjust the temperature of a 12- ounce glass of cold water to your body temperature.

* Don't starve. Eat small meals three times a day and two light snacks to prevent overeating or binging.

* Limit your oil intake by using a nonstick pan to cook your meal.

* Tone up your body by exercising three times a week. Focus on different parts of your body to shape up your trouble spots.

* Go for raw, boiled or steamed foods. Cooking your own meal is better so you really know what you eat. Make sure you remove visible fat from meats and don't cook while you're hungry, or else you will probably nibble.

* Eat slowly because your brain needs time to register the full sensation.

* Limit beverages containing caffeine as they will increase your appetite.

* Watch out for salt, sugar, oil and salad dressings when cooking. Use calorie-free taste enhancers such as spices, herbs and lemon juice to spice up your meal.

* Become more active. Try to find new activities at home to draw your attention away from food.

* Don't store high calorie or fatty snacks at home, or try to hide them at the back of the refrigerator. Out of sight, out of mind? No -- you will always know that they are there. (lup)