“My New Year’s resolution is to loose weight and get into shape. I’m serious this time, so how should I really start?”



You too? After all, who among us doesn’t have the exact same thought every New Year? Statements like, “This year will be the year” and, “I just have to do it” are heard everywhere, especially in January. But what a tough road to hoe. It’s almost as though the world is against us at every turn.

Trying to eat out and order healthy, non-fattening foods almost requires a degree in nutrition. And just trying to be sociable at a party or some fundraiser and not have those calories add up requires more skill than paying less taxes. Add to all this the fact that as we age our metabolism begins to slow (so we don’t quite burn up those excess calories like we used to), and it’s no wonder loosing weight has become an American obsession and multi-billion dollar industry.

So what can we do? Well feeling overwhelmed will only make things worse. So like a student with a giant textbook, let’s just look at a chapter at a time. First, it’s always a good idea to check with your doctor to make sure its OK for you to begin an exercise program. Then try to find something that is fun so you won’t look at it as work. For example, my wife loves walking with friends. It’s so social she doesn’t even feel like she’s exercising. And by the time they finish talking about their shoe collection and latest movies, well, they have really burned up some significant calories. Or you might try walking when playing golf instead of riding the cart. I have a friend who always walks and I asked him why. His response was, “Well doc, you ride the cart and spend an hour in the gym. I walk and don’t have to go to the gym.”

Using a stationary bike or other machine while watching a good movie is also a great alternative. You can actually schedule your daily routine when you favorite shows are on. If you focus on the show, you will be pleasantly surprised to see how quickly time passes and how much you will have done. I find this a lot easier than counting laps in a pool or on a track, or using a machine and constantly looking at the time that you have left.

To succeed on an ongoing basis, I have two golden rules regarding exercise that I find very helpful; “never make it optional” and “when you feel like it least, you need it most.”

Let’s face it, there are many times when we don’t feel like exercising. Just the thought of it is tiring. That is why you must not give in to that thought. It is not optional — ever. As Nike says, “Just do it.” Decide once with full commitment and not daily.

If you really think about it, most of being tired is mental. The stress and strain of work and daily life just wears us out sometimes. If you haven’t experienced it, you will really be amazed at how much energy exercise gives you. That is why I say, “When you feel like it least, you need it most.” After 35 years of exercising, I never cease to be amazed at the “high” created by converting the fatigue that mental anxiety creates into physical exertion. But to really get and appreciate this feeling, you need to do 45 minutes of constant exercise. And it doesn’t have to be at a record pace.

Another important thing to do is have someone evaluate you structurally. Everyone is structurally imperfect to some extent and any degree of abnormality will over time cause problems. Structural abnormalities can also make it very difficult to begin an exercise program. You may not realize it but your body may be telling your mind, “This is not for me.” For example, if you have tight calf muscles (and most people do) they can make you feel like you are tripping and make walking harder than normal. That is because if the muscles in the back of your legs are tight, it makes it harder for the muscles in the front of your legs to work in picking your feet up. This can really make walking on the treadmill quite difficult. If you have a foot that flattens, it will cause more strain on your knees and back. Eliminating structural problems will make it a lot easier to exercise and therefore easier to fulfill your New Year’s resolution. Ideally, such an evaluation should be done before starting a program or working with a trainer.

Regarding a diet … begin simple. Start cutting back on fattening items like deserts and try substituting less fattening foods. Of course, smaller portions are very helpful as well. Don’t think of it as a diet. When I hear that word I think of what I will have to deprive myself of. Think of it as a substitution — a slimmer body and long term health for. A friend of mine always tells me, “nothing tastes as good as thin feels.”

One of the biggest things I have found helpful is eating a light dinner. Ideally, eat less as the day goes on. So if you must “cheat,” have that piece of candy or cake early in the day. But if you do nothing else but eat a light low carbohydrate dinner and exercise in the evening, you should notice a big difference rather quickly.

Idle promises to exercise and diet don’t work. We all know that. If you really want to feel better and be healthier, a life style change is needed; a full commitment. But all you need to really do is begin slowly and just build on it and you will be amazed at how easy it can really be. Remember, “you don’t have to be great to start, but you have to start to be great!”

So let’s all try to make this year the year and get in the best shape we’ve ever been in!



A former reconstructive foot and ankle surgeon and past clinical instructor of Medicine at Emory University School of Medicine, Dr. Pack practices at MCG Medical Associates, Lake Oconee Village in Greensboro. He specializes in biomechanical structural analysis and works with patients who have arthritis and wish to decrease joint symptoms and remain active. Dr. Pack also treats athletes at all levels. In the 2004 Olympics he had a silver and gold medalist and helps the UGA Golf Team (2005 NCAA National Champions). For further information please see his Web site at www.drloupack.com or contact him directly at 706-454-0040.