European Stars and Stripes (Newspaper) - January 8, 1991, Darmstadt, Hesse                                To tur health nutritional alternatives variety is the spice of desirable weight by Carole Sugarman Washington Post. B Arbara Rolls has eaten about three quarters of her Hummus gruyere sprout lettuce and Tomato Sandwich and she s bored with it. Sick of the texture and taste. Rolls has reached what she Calls Quot sensory specific  in other words her taste buds have maxed out and crave something different. An associate professor in the department of psychiatry and Beha vioral sciences at the Johns Hopkins University school of Medicine Rolls is an appetite researcher. A through her experiments  into what makes people feel full to. Or what makes them want to eat More. Her findings have interesting implications for weight a control and nutrition. A. But right now Rolls wants a piece of cake. So she gets Back into the cafeteria line and grabs a piece of chocolate cheesecake a a a a a a a in doing so Rolls May personify her clinical results. Her findings suggest that when a food becomes monotonous 1 a in this Case the Hummus Sandwich a appetites Are revived simply by introducing a new one. That s Why we always have room for chocolate truffles even after an enormous French  variety is a great stimulus Quot says Rolls. It also Means that if foods within a category Are different enough in odor appearance and texture ,. Appetites May continue to be stimulated. After the chocolate truffles you still May be tempted to try a floating Island. In one study of Normal weight individuals. Conducted by Rolls people ate 15 percent More pasta during three successive courses when each course had a different shaped pasta than when the three courses consisted of Only one shape. A. A. A this does t mean that eating a Boring diet ensures that you  less weight loss crazes that focus on a few foods such As Grapefruit May work in the Short run says Rolls. But ultimately when faced again with variety the a weight is inevitably regained. Variety in t  Long As the choices Are nutritious ones. In fact variety can help you stick to a healthful regime if your diet gets too Boring you May be More tempted to abandon it and seek High fat choices Rolls says. A a aside from her interest in variety Rolls has also a conducted experiments in compensation to determine whether people who consume Low fat foods eventually make up for the calories. In a collaborative study Rolls and Richard Foltin assistant professor of Bol sorial biology at Hopkins offered subjects four different lunches for three Days each. Two. Lunches contained approximately 800 calories but one was High in carbohydrates and the other was High in fat. The other two lunches contained about 400 calories but one was Low in carbohydrates and other was Low in fat subjects were free to choose what they ate during the rest of the Day. What the researchers found was that people ended up taking m the same number of Calor ies every Day of the study regardless of which lunch they selected. They did no to compensate for fat when they preferred the High fat. Lunch they did t eat less fat later in the Day As a result even though they consumed the same number of calories Over the course of the Day a higher percentage of their calories came from fat when they ate the High fat lunch than the Low fat lunch. A. A. A. This demonstrates oils said that Low fat foods May help decrease consumption of fat but May not necessarily minimize calories even so if a smaller pro Poi Tion of.  the diet come from fat. Weight loss can still7 occur according to Rolfs. The moral Don t narrow your choices to avoid. A temptation. Expand your list of acceptable items to. Include nutritious alternatives that Are   14 a a a the stars and stripes a body control by Phyllis Brill Baltimore evening Sun the real Challenge in dieting is not losing weight but keeping it off Here Are some tips from experts on avoiding the Yoyo syndrome get a Good Start. Start a diet when you can give it time and get support at Home or from Peers. You might want to see a physician first to Rule out a medical problem.  Well balanced diet with an adequate number of calories. A Safe weight loss is 1 to 1v pounds . Avoid fad diets and very Low calorie  is essential. It helps preserve your muscle tissue As you lose weight and it helps maintain your metabolic rate which tends to drop when you reduce your calories. A a a  a. A be willing to make permanent changes in your behaviour. Discover what situations prompt you to overeat and work at changing them. Identify High risk situations. Start changing the Way you think about. Eating. Done to think of a diet As a sacrifice but As a Way to gain control of your body. Done to think of food As a Reward an excuse an entitlement or a Means to an end. Be consistent. Whether dieting alone or in an established program stick with your Choice Long enough to see it work. Don t jump from one plan to another or change your calorie level from week to week. Set realistic goals not those that will easily defeat you. Aim to eat ice Cream Only once  instead of giving up ice Cream forever. Be a self Monitor during and after weight loss. Keep records of what you eat weigh yourself regularly or do whatever is necessary to be vigilant about your weight. If you Are joining a formal weight loss group pick one with a Good maintenance program. Reward yourself for the journey not the end. Buy yourself a treat for a positive a behaviour change Don t wait to lose 20 pounds before patting yourself on the  yourself for maintaining your new weight too. A a a a be patient. Done to let a lapse become a. Relapse by giving up after one mistake. Responsible eating Fonda a View of food new York times Quot. A Ltd a a a a a a a a. A a a Ever since Jane fond first began working out on video in american living rooms in 1982, she has been the country a fitness guru. She seems to have always been a quicker study than most of us recognizing the need for a healthy body when she became an actress More than 30 years ago and As she puts it Quot appearance became More  a not Only have we wanted to look like her we be also wanted to feel As Good As she said she Felt. ,. Quot i never could understand Why after a Long 15-hour Day on the a sound stage everyone would be real tired Quot she said in an interview Quot instead of going Home id go to dance class and study Ballet for a few hours and at the end of that i would feel so great like i just had a Good night s sleep. Thirty years later i understand that when you re exercising strenuously a chemical is released in the body called endorphin which gives you a natural High. It also helps relieve stress fatigue and  a Fonda in new York recently to promote her 12th workout video said it was t difficult to pinpoint the thrust of Jane Fonda s lean. Routine. A. A a. The prevalence of studies showing that the number of overweight americans is increasing even though people Are More aware about fitness and health than Ever before revealed a major need the a a Public is obviously confused about How to apply principles of. Nutrition and about exercise is Impact on weight loss. Quot i Haefne t yet done a 60-Mmute aerobic program using interval training which is  the Best Way to Burn fat Quot see said referring to a system where a few minutes of Light exec in Aie a interspersed with periods of intense exercise. Quot if we re asking people to do that we also have to Tell them that exercise goes hand in Glove with proper eating and dieting. And that does t mean crash diets which Are totally counterproductive i. Wanted to explain How to eat and diet properly so that you really Are getting on a lifelong program and hot just a rollercoaster  on the video Fonda discusses among other things Why aerobics is considered the safest and most effective  Burn calories How weight control is fat control the advantages of healthy living and guidelines for Good eating habits ,. Quot the guidelines Are nothing i invented Quot she said adding that she follows simple keys to responsible eating a cutting Down on  laying , cookies and other goodies. Quot All the expert the surgeon general the american heart association basically say the same thing Quot she  major percentage of your diet should be Complex  that Means fresh fruit and vegetables and grains. Since the key to weight control is fat control a Good Way to reduce your fat intake is to eat More fruits and vegetables since. Most people get their daily calories from the Dairy and meat groups. Some other tips Given in the video include reducing animal foods using nonfat or Low fat Dairy products eating a Good breakfast reducing sugar calories making Dinne r the smallest meal of the Day Reading labels carefully and eating healthy snacks. And what does Fonda eat instead of a Candy bar for a Quick pick me up Quot when i m hungry to snack i la eat a Sweet potato that i be microwaved Quot she said. A they re delicious very satisfying and non fattening. I also stay away Hom red meat and eat Chicken and fish. You can eat quite a bit and feel real Good about what you re eating and be eating a Low fat diet. That a True for everyone and you la live longer on top of  fond weighs Quot somewhere Between 120 and 123,&Quot and said she a in better shape now than when she was 20. Quot i have More muscle now. I have much less fat and i m healthier and f tier. When i was 20 i. Weighed 115 but i was . In response to questions about the effectiveness of programs like weight watchers Fonda said Quot i think any of those kinds of programs Are extremely Good for people who need to be monitored and need to be very specifically told How much to eat and  Quot in this Day and age Quot she added Quot food has become an  tuesday january 8, 1991 fitness guru Jane Fonda new year new diet the dangers of Yoyo syndrome Wei Booher i o -.rv,v by Phyllis Brill Baltimore evening Sun a you Yoyo dieters know who you Are. You might go on a diet in the fall in a burst of enthusiasm lose 10 pounds by thanksgiving and then gain it All Back Over the holidays. By new years Day you weigh As much or even More than you did in september.1 you might try losing the same 10 pounds All Over again in time for swimsuit season but this time the process is slower and you done to lose As much. A. A ,. The Yoyo syndrome generally refers to losing weight regaining weight and losing it again a a repeatedly. Each time you diet it seems harder to. Drop the pounds. And when you regain weight you seem to regain it More. Quickly it does not matter whether you Are 10 to 15 pounds overweight or 30 to 40 pounds the effect is the same. The problem with repeated dieting is that Over the Long run it can wreak havoc on your body not to mention the emotional frustration of repeated "failure.&Quot. A a a a a a. A a.,one thing to yours have in common is that they often go on crash fad diets.in an Effort to lose weight quickly says or. Neil Solomon a Baltimore internist and endocrinologist who specializes in weight control. Solomon says the term Quot to going Quot was coined in 1962 at Johns Hopkins. Hospital in Baltimore where he was studying a particular patient struggling with repeated weight losses Over a  time. A any time Yog go on a diet that s nutritionally unsound a that is one that a not Well balanced and that has too few calories a your body thinks. You re starving it Quot and reacts by slowing your metabolism says Solomon. When you decide to Stop dieting your metabolic rate a the rate at which you Burn calories a Wilt not have recovered in time to handle the amount. Of food you re again burdening it with. So you easily regain the weight you lost and sometimes even More. A a a a. Exacerbating the situation is a loss of muscle tissue or lean body mass says Patty Morgan a registered dietitian and consultant of therapeutic dieting. Quot one of the most a significant things contributing to a Yoyo syndrome is that. People diet in such a Way that.  to preserve lean body mass Quot she says. A they adopt a very Low calorie diet with too Little protein and then fail to exercise a a guaranteed Way to lose crucial muscle tissue she says. When the diet ends and they resume their old habits of eating High fat. Foods and , they regain Tat not muscle. Their  be the same As before they began doting but the muscle fat percentage has changed and they Are literally "fatter.&Quot. Repeated bad dieting leads a to a progressive loss of muscle. A the less muscle you have the loss Active your metabolism and the lower calories you Burn. It is a sadly repetitious process familiar to too Many people. A. A a a a a a a. V a. A. A recent Gallup poll indicated that 31 percent of american women. Between 19 and 39 diet at least once a month and 16 percent consider themselves perpetual dieters. The Overall recidivism rate for weight loss today is More than 90 percent says Solomon. That Means that fewer than 1 out of 10 dieters is Able to keep the weight off. Quot a a despite the metabolic effects of to Yong failed dieters should not lose heart says Morgan who was a bit of a to Yoor. Herself in younger Days Quot it does no to mean you throw in the Towel it just Means you diet sensibly and  Quot v a a Quot a. And More significantly it moans you put As much Effort into maintaining your now weight As you did in reaching t.  that is not what most struggling weight watchers really want to Hoar c ,. Quot it s not As exciting to keep the weight off As it was in losing it Quot she says Quot there a not As much motivation Quot but people have to learn to change their Betia Vior permanently. D. ,. A Morgan teamed from personal experience. At -15 she weighed almost a 200 pounds a career in nutrition and some hard work at changing her attitudes about food have helped her lose weight arid keep. It. Off. For the most part. Today at 31, she weighs 130 and says she has Only find two bouts with minor to going in the last 15 years  weight management is not a temporary  she says h you want a different weight you have to change the behaviour that s supporting your.  that Means  Way you think about and behave around food As Well As changing what you oat but behaviour change is easier said than done. Quot Many people Are witling to make changes to get the weight Oft but then go right Back to the. A lifestyle that they had before or it Creon is Back Over the course of several months Quot she says. A. Quot our society prefers a Quick fix Quot says Lou Lyon an exc Ciso a v.  of the. Health fitness program at Morey. Hospital in Baltimore. Quot even though it took you 20-some years to gain 30 or 4q pounds you want to take it off fast Quot. Abut the Best diet is a slow one in which you Loso Only 1 to 1 is pounds  Lyon says Quot the e body a  to it in a slow Nanner so you Don t lose muscle mass. Just As important As your Dut is exercise he says not Only foes it help preserve your metabolic rate a allowing you to Burn More calorie but it encourages the body to use up fat rather than muscle tissue As you lose weight. A be Bruise becomes even More  As you ago because your metabolic rate slows Down naturally As you get older in addition your body produces a higher percentage of fat cells than muscle cells the older you get exercise works to inhibit both natural processes. The stars and stripes a a a Page 15