Three years ago I couldn't walk very far without getting winded or feeling discomfort in my back. I weighed around 415 pounds and wasn't active at all. The only activity I enjoyed back then was swimming, because it was the only activity I really could do. I loved to swim, but other than that I couldn't really do much else.

I remember my brother wanted to show me something on a trail in the woods behind my parents' house. I made it through the yard and the garden and back to the where the woods started, but I couldn't get much farther.  Although I wanted to spend time with my brother, physically I wasn't able to traipse around the woods with him.

A few years and two hundred pounds later, my brother told me how worried and upset it had made him that day. My brother and I are very close, and I'm sure the idea of me dropping dead right there in the woods didn't appeal very much to him.

I used to just ignore when people said, "I don't care if you're heavy, I'm just worried about your health," until I was in that situation myself. When you love someone who is over 300 pounds you start to worry that they might not be around to grow old with you and that is extremely upsetting. Being on the other side of things makes you realize that the people in your life really didn't care that you are "fat," they just want you to stick around a while.

When you're as heavy as I was, getting started isn't necessarily an easy task. If you really want to start along the path toward permanent weight loss you'll need to find a variety of low impact exercises that work for you, and stick to them!

For most people, walking is the first step. Start out small. Do you drive to the mailbox when you could walk? Could you walk to the corner store instead of driving there? There are little things in your daily life that you probably use a car for, but you could walk there if you wanted to. What I did is that I found a trail in the woods. I parked at the entrance to the trail and started walking in.

Just the fact that I had decided to actually be healthy, not to lose weight or to be skinny, but to be healthy, made me feel better even that very first day. I walked along a beautiful lake as far as I could go until I got tired. I rested for a bit and then walked back to the car. Each day I walked a little further and a little faster.

For people who have joint or other problems, starting out walking might not be as easy as it sounds. Other great, low impact, exercises are swimming and water aerobics. Most facilities that offer water aerobics have a variety of classes and you can work at your own pace and level. The water aerobics class I joined was a blast with great people and great music. I really enjoyed it and had an awesome workout every time. I also recommend joining a swimming class, even if you already know the basics of swimming. This will give you a regular place and time to be a few times a week and will help you maintain a regular exercise schedule.

Another low impact exercise is the elliptical machine which you have at most gyms. If you check out your local YMCA they might have a fitness center with lots of machines as well as a pool with water aerobics and swimming classes. The elliptical machine is a very low impact machine that allows you to get the same exercise as if you were walking very fast or jogging, but without removing your feet from the machine with each gliding "step." This prevents shin splint and all kinds of possible injuries. The machine might be a bit tough at first. Don't be afraid to do only five minutes with the machine set at the lowest resistance level the first time.  You will be able to exercise longer and at higher levels if you keep at it.

The human body is an amazing thing with a wonderful capacity to heal itself. Even if you are more than 300 or even 400 pounds right now, after just a few days of low impact exercise, drinking lots of water, and cleansing your body with lots of yummy fruits and vegetables, you will notice a significant difference in the way you feel.

Don't starve yourself and don't fantasize about being skinny! Try to pick a reasonable goal that has nothing to do with a number on the scale or some numbers sewn into the back of your pants.

There is a lighthouse on the top of a cliff on the Washington coast that I'd always wanted to hike into since I was young. About two months ago I did just that, and I've got some great pictures of me and my brother standing on the edge of the world.

What have you always wanted to do?

A lot of people don't want to deal with whole grains because they often require a significant amount of cooking time. However, as the concept of eating whole grain foods instead of refined white flour catches on, whole grains are becoming more readily available in forms that require less preparation time than you might expect. Of course, it's still more likely that you'll get the most nutrients from a grain which hasn't been processed at all and will therefore require more cooking time. But not all whole grains take a long time to cook.

I suggest you try Quinoa (pronounced keen-wah) first. Technically it's not a grain, however it's an excellent source of complete protein. This means that you don't have to eat as much quinoa as you would wheat to get the same amount of protein and essential amino acids. It's also rich in fiber, magnesium, and iron. Cooking quinoa is relatively simple and usually takes 10-15 minutes. You can find suggestions for quinoa recipes online or just go ahead and try mixing it up with some herbs and veggies like you would rice or couscous.

For some of the grains which require a longer cooking time I often prepare them all at once when I have a bit of free time. For example, I might cook a couple pots of different grains, like spelt, buckwheat, bulgur, and quinoa, all at the same time. I put each of these in an airtight container and leave them in the fridge. You can use the grains throughout the week. My favorite thing to do is to put a spoonful or two of each of the cold cooked grains into a bowl in the morning with some honey, nonfat milk, and a sliced banana or a few strawberries. This is a very healthy meal which will give you energy for hours and hours! Pop it in the microwave if you want a hot breakfast.  At dinner you can reheat one of the grains and add some spices and olive oil. Initially it's a little work, but it's worth it in the long run.

Some often overlooked grains are wild rice, corn, oats, and brown rice. Wild rice isn't actually rice. It's a seed that comes from a type of grass that grows in water. It's a good source of protein and fiber. Corn is making a comeback after a while of being underrated. Mix it with legumes and you're really doing your body a favor! As for oats, we've all noticed that if you have a bowl of oatmeal in the morning one day and a bowl of cold cereal another that the oatmeal keeps you full longer.

Most people know this, but the important thing is to try to find ways to use that knowledge in our meal planning. For example, use oats as a thickener instead of regular flour. Also, don't forget to just say no to white rice! Of course, a bowl of white rice is better for you than a couple slices of over processed bread or pasta, however, the bran and the germ, which are rich in nutrients, have been removed from white rice. If you go to a restaurant and you have to choose between potatoes and fries, ask if they have rice, you might even push your luck and get brown rice! Many restaurants are now offering brown rice as a whole grain choice for dining out.

There are many other grains that you'll see in products if you wander around a health food store for a while, like amaranth and triticale. I would suggest buying pre-packaged whole grains if you are completely unfamiliar with a particular type of grain. This way you can follow the preparation instructions. If you have the time to research cooking methods and want to save money, many health food stores carry whole grains in bulk.  A bag of grains is cheaper than a box of cereal, will last you a lot longer, and is much better for your health. In the long run, you can fatten up your wallet instead of your waist!

For more info on various whole grains and some recipes to get you started visit: Whole Grains Council 

Currently I live in France, just outside of Paris, where the gyms are grotesquely overpriced and outdated. The pollution and overpopulation discourages me from regular walks and other outside activities. As a result, I've branched out into the world of exercise DVDs. You really can find some horrible exercise DVDs out there… trust me.

The mad craze to put out home workout videos in the 80's resulted in way too many headband and legwarmer routines. Many of these have been repackaged and simply copied onto DVD to look new, when in fact you can still see the actual tracking lines from the video tape when you pop in your DVD.  Not to mention the music!

First thing I do when I look for an exercise DVD is to check the original release date. This will save you great waves of disgust and disappointment.

The 3-2-1 workout by Prevention Fitness Systems is about a year old and is made buy actual fitness professionals who know what they are doing.

I have lost 200 pounds in the last three years, and as I've whittled myself away I've also firmed up quite a bit. However, a few weeks ago my husband remarked on my firmer fanny and several people at work commented that I looked smaller, but indicating that in fact I seemed to look "shapelier."  I've been using this DVD for eight weeks.

Since I weighed over 400 pounds originally, my weight loss is an ongoing process where I stabilize for a while and then loose more weight, then stabilize again. With this DVD I've noticed that I haven't actually lost a great amount of weight scale-wise, but my shape has significantly changed and I've gained noticeable muscle mass. These are the things that are important for healthy long-term weight loss.

What is a circuit workout and what does 3-2-1 mean? Each circuit of the workout focuses on a different part of the body.  You start with 3 minutes of cardio, with an emphasis on the arms for example, then 2 minutes of strength training, focusing on arms again, and then 1 minute of core/abdominal exercises. There really is no time to get bored.

The instructor, Chris Freytag, is easy to follow. Although the first time you do the warm-up it might seem like things are going a bit fast, everything will flow after doing the DVD a few times. Moving while stretching is also a more effective way to warm up.

Throughout the DVD there are modifications to the regular exercises demonstrated, depending on whether you want to bring the workout down a notch or move it up a peg. If you don't have time to go through the warm-up, 6 circuits, and the cool down, you can choose to just do the warm-up, a circuit of your choice, legs for example, and then the cool down. A little exercise is better than nothing if you only have 15 minutes before you need to hop in the shower.

All you'll need to do this DVD is a little space and some hand weights. If you are a complete beginner you can go ahead and skip the hand weights at first. Also, you'll be getting on the floor for the core body sections, so you might want a mat or a towel. Don't forget the most important part of your workout: Drink a full glass of water before you start and keep a bottle of water next to you. You'll have time between each circuit to grab a quick drink. Keeping yourself hydrated is one of the most important things for exercising efficiently and for healthy weight loss.

Jennifer Lamari is a freelance writer living, teaching, and fighting the forces of evil noise and air pollution in Paris, France. She writes informative articles on health and education as well as the occasional piece of flash fiction. She has lost 200 pounds without the use of any fad get-thin-quick diets. To read more from this author about healthy living and culture shock visit her musings at:  Musings and Information 

"Was it hard?"

            No, it was a snap, I joke to myself.

Of course it was challenging!

            "How did you do it? Don't tell me diet and exercise!"

            This is the general response I get when people see that I've lost nearly 200 pounds.    People want a magic bullet for weight loss, which makes it difficult for them to see what's most important.

            Decide to be healthy, not thin!

            I didn't set out to lose weight. My goal was to not drop dead of a heart attack in my thirties. My grandmother has fourteen great-grandchildren! There are things we cannot prevent in life, but we can certainly improve our chances of living to be parents, grandparents and possibly even great-grandparents.

            At over 400 pounds, deciding to be healthy was quite a declaration to fling upon myself. It wasn't just about food or exercise, but my entire mentality and lifestyle needed to change. You don't go from being completely non-active to jogging every day. It's physically impossible and it's ridiculous to expect something so drastic from yourself, especially if you are dramatically obese, as I was.

            But you can make decisions.

            That first day I also quit smoking! Compared to the twenty-odd year relationship with food that I was trying to salvage, I barely even noticed giving up cigarettes.

            What I needed most was to get myself moving. I drove to a trail along a lake and began walking. It was tough, and I didn't get far. The combination of extra weight and several years of smoking made going long distances quite a trial. I walked until I got tired, then I rested, and walked back. The second day was easier, and I walked a bit farther. Gradually, day by day, I walked further and further.

            You have to learn to walk before you can run.

            I didn't stop eating, not at all. In fact, I ate quite a lot at first. What changed was the type of food I was eating. Fruits, veggies, whole grains and legumes comprised most of my meals. Other than the occasional non-fat dairy products and fish, I essentially became a vegetarian, completely ditching red meat for good.

            But the point of all this was to be healthy, and I tried to never lose sight of that. Research into nutrition, such as food, fitness, vitamins, and herbs, is essential for knowing what the human body needs to be healthy.

Be determined to be strong, not skinny!

After a while walking became a bit dull. Unfortunately, I didn't have a walking partner at the time, and I was looking for other activities that were low impact and good for cardio exercise and strength building. I found water aerobics.

Water aerobics was one of the major keys to maintaining a healthy attitude and not giving up. The classes were fun, upbeat, low impact, and an excellent workout. This type of exercise keeps your heart rate at an optimal level for losing weight and the water creates an excellent source of resistance for muscle building.

After about a month of attending regular water aerobics classes I found myself on the side of the road with a flat tire. I grabbed the jack and tire iron out of the trunk and cranked those bolts right off! A friend who was with me couldn't move them a single millimeter! I attributed it to my water aerobics at the time, and I still do.

Gradually other people noticed me losing weight before I did. Scales only go up so high in most places. In fact, when I asked a doctor once if she could weigh me she suggested I go to a hospital to be weighed in a sling! There was a scale at the gym that went up to 350, but that was the maximum. A few times when no one was around I got on the scale just to check, but I exceeded the maximum capacity of the scale. Then one day, there it was, 349!

I suppose most people would be horrified to get on a scale and read 349, but I was elated to have my weight register at all. More importantly I felt healthier and more confident. This new inner strength gave me the courage to try new things. I started going to the gym regularly and also taking a kickboxing and self-defense class. Kickboxing turned out to be one of my best sources for building my confidence, boosting my morale, and establishing a positive self image.

It never ends though. You don't get to be over 400 pounds by having a healthy relationship with food or fitness. It's something that needs to be built, nourished and regulated, and it's not easy. I'm still overweight, and perhaps I'll never be what is considered as "thin" or even "normal." 

Well, that's okay with me. I feel healthy and strong, and I'm content to be a work in progress.

Jennifer Lamari is a freelance writer living, teaching, and fighting the forces of evil noise and air pollution in Paris, France. She writes informative articles on health and education as well as the occasional piece of flash fiction. She has lost 200 pounds without the use of any fad get-thin-quick diets. To read more from this author about healthy living and culture shock visit her musings at: 

 Musings and Information