A simple start

MAT-SU— When it comes to losing weight, there’s never been one simple solution.

There’s no quick fix.

No easy way out.

But while they’re may not be an easy fix, there are some simple answers to the frequent question — how can I lose weight?

Earlier this year, Wasilla’s John Brown was one of 740 Valley residents to participate in Trim to Win, a weight loss challenge sponsoered by the Mat-Su Valley Frontiersman, AT&T Sports Center, Mat-Su Regional Medical Center and the Mat-Su Health Foundation. Brown dropped an astonishing 21.03 percent of his body weight, which equals about 60 pounds.

“It’s just a lot of hard work,” Brown told the Frontiersman after being crowned as the weight loss king of the local competition.

While ‘a lot of hard work’ might not be a simple task, it is the simple answer.

Bill Hawkins, the general manager of the AT&T Sports Center and a personal trainer, said there are many fairly simple ways to move yourself in the direction of better health, and cautions those interested in losing weight to avoid dwelling on the complicated.

“You hear so much through the media,” Hawkins said. “All the gurus are trying to sell products.”

Hawkins said a good place to start is to find your motivating factor.

Are you trying to shed a few pounds before a wedding or a family reunion?

Or do you want to permanently take off a significant amount of weight?

Hawkins first recommends setting reasonable goals. Reality television programs such as NBC’s The Biggest Loser routinely show contestants taking off ungodly amounts of weight in a short amount of time.

“They’re working out six to eight hours a day,” Hawkins said. “They don’t tell you that on the show. Most people are lucky to allot themselves 30 minutes a day.”

Secondly, Hawkins reminds those tying to lose weight to not get frustrated.

“It takes a good six weeks to get in full swing,” Hawkins said.

And also, especially early in the process, Hawkins warns people about paying too much attention to the scale.

“Scales really don’t tell the whole story,” Hawkins said. “Look at how your clothes fit. Look at how you feel.”

Hawkins said amount and types of exercise will depend on the person, but he estimated that average person should set aside time for 30-45 minutes worth of exercise, four days each week. That amount will also depend on overall physical health, Hawkins said.

“You just need to get active,” Hawkins said. “I always try to find out what people enjoy doing. Make it fun, exercise is boring in itself.”

Hawkins recommends an exercise regiment that varies. Options includes aerobic exercise, weight training or simply walking around the block.

Hawkins said if the results aren't there, a person can simply tweak the routine or add to the intensity.

Brown said during the Trim to Win challenge, he exercised for at least 45 minutes, three times per day.

“I’d basically do the elliptical and the treadmill,” Brown said referring to two popular pieces of exercise equipment.

Brown said he’d exercise for 45 minutes at the minimum, and upward of two hours if he had the time. Brown also said he’d vary his pace, and intensity of his workout.

Brown said a key for him was keeping a journal to detail his progress.

Hawkins said it doesn’t really matter what time of day a person exercises, just as long as they exercise.

While exercise is one part of the equation, diet is the other.

Before embarking on a weight-loss program, Hawkins said people must take a good look at their diet.

“Honestly evaluate what you eat,” Hawkins said. “Most people don’t easy as healthy as they think they do.”

It is important to keep track of you eat, but Hawkins said you don’t have to get incredibly technical.

“People are just going to give up on that,” Hawkins said. “You want to burn off more than you’re taking in.”

Brown estimates he takes in between 1,500 and 2,000 calories per day.

Contact Frontiersman sports editor Jeremiah Bartz at sports@frontiersman.com.