More Reflections on Diet and Exercise

Which diet works? Honestly, pretty much any nutritionally balanced weight loss diet can work, if followed (assuming no health issues that complicate things, such as diabetes - if you are so situated, consult your doctor before starting some diet/exercise program or routine). If that answer is unsatisfying, the problem is with the question. It really should be, "Which diet plan will work for me?" And the correct answer to the correct question is very individual. Whatever most suits your personality and lifestyle is the one that will work best. You'll be able to look at some approaches and know right away that it won't work for you. But the rest ... you'll have to try them.

What has been working for me - nearly two years - has been MyFitnessPal.com. It's free and online. It combines food and exercise diaries, databases for common exercises and foods (including many restaurants), and a basic daily allowance planner that is based on your height, weight, and goals. Its self-accountability, self-tracking and databases suit the way my mind works. And the price is right.

Exercise is similar, finding what works for you and doing it. Finding what works for you has to do with what you are able to do that you can fit into your schedule. Doing it is part stick-to-it-iveness and part preparation. The latter can save you a lot of difficulty.

You don't have to spend a lot of money for special clothing, but you should dress appropriately. A comfortable top and pants (or shorts) that let you move freely should suffice. Don't dress too warm, because your exercise will warm you up some. You do need suitable good quality shoes. Personally, Nike Air Monarchs have done well for me - for comfort and durability.

Pay attention to the weather. Outside exercise on hot days should be limited or avoided. Heat isn't merely uncomfortable Dehydration can happen quicker and more easily. And if you exercise outside in the daytime, use sunscreen and/or appropriate protective clothing (a cap or hat is necessary for a hairstyle like mine).

Pay attention to hydration. If you're going to be exercising for more than 10 or 20 minutes, you may need to drink water. Carry a water bottle with you, if necessary. Sweating not only takes water and common salt out of your system, but other important elements and compounds as well ("electrolytes"). If you will be exercising for more than 30 or 40 minutes, drinking - during or after exercise - a product such as Gatorade or Vitamin Water can be very helpful. For longer exercise periods (e.g. running or walking a 10K, half- or full-marathon) a product like GU gel can be very helpful. This also has electrolytes and sugar (= fuel for your exercise), and should be used while drinking water. These kinds of products need to be used very carefully! They are designed for people doing strenuous work or exercise. If you aren't exercising or use too much at a time, electrolyte imbalances can occur that will not be healthy. But used properly, they will enable you to do more and better than simple water alone.