Immediately following a season of feasting on turkey and pie, a holiday arrives that often triggers the opposite reaction: New Year's weight loss resolutions.

Newsstands are filled with magazines featuring how-to guides for dropping x-amount of weight in x-period of time. But before you drop the carbs or ditch the couch to jump on the wagon for the newest fad diet, local experts have some advice on how to healthfully lose those inches, and keep them off.

Dr. Prem Sahasranam, a local endocrinologist -- expert on thyroid, adrenal and pituitary glands -- says the main reason people are overweight and obese is a result of their diet. He says people need to cut down their calorie intake if they want to lose weight.

The total daily calories that people consume should be based on the recommended weight for their height and build, he says. For example, Dr. Sahasranam suggests that a woman who is 5'4" should consume from 1300 to 1400 calories per day, if they want to reach their recommended weight of 130 to 140 pounds.

He says the calorie cutter may at first feel sluggish, but will eventually feel and look healthier if they stick with it. To aid in caloric cut, Dr. Sahasranam says to eat slowly and drink plenty of water between bites, as this allows the body time to send a signal to the brain that it is full.

Dr. Sahasranam, who is board-certified in endocrinology, diabetes, metabolism and internal medicine, says he does not recommend consuming an amount lower than that formulated from a person's height and recommended weight.

If a dieter fails to see results, a thyroid problem or hormonal imbalance may be to blame, and the person should be checked out by a doctor before continuing a weight loss plan, to rule out those possibilities, Dr. Sahasranam says. The person should also see a doctor before beginning to take any weight loss pills, which Dr. Sahasranam says are a last resort, because of their potential side effects.

The other common component of weight loss is exercise.

Ron Rodriguez, personal trainer and floor manager at Kings County YMCA on Grangeville Boulevard, says that by the third week of January, business annually booms in health clubs. Rodriguez says the traditional thought that breaking a sweat three times a week does the trick isn't a successful tool for long term results.

The new rule? Four to five times a week for 40 to 45 minutes of hitting the optimal heart rate recommended by your doctor or trainer. After two weeks, the excitement of it wears off, but after eight weeks it becomes a lifestyle, Rodriguez says.

Rodriguez discourages exercisers from listening to those who suggest working out at home -- because the balance balls and weights will often end up in a closet. Continuing to exercise, and getting the extra "backpack" of weight off, makes life activities easier on a person's heart.

At the same time, Rodriguez warned that too much exercise, or too much muscle mass, can be harmful.

"The gym is to help you improve your quality of life not to become your life," Rodriguez said. "The gym is just to help you go out and play ball with the kids, and better your quality of life."

The YMCA recently added new equipment and is increasing its availability of personal training sessions, Rodriguez says. The club, which offers memberships at $25 per month, will be looking at attendance records and following up with members who haven't exercised, to make sure the exerciser doesn't lose sight of their weight loss goal.

And for extra expert advice, the American Diabetes Association issued Friday its own list of healthy weight loss recommendations, some of which are listed below.

* Far more important than which diet you choose is whether you can stick to it. The ADA cites scientific evidence showing that how well a person adheres to a diet is one of the biggest determinants in whether they'll succeed in losing weight.

* Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of your goals should be to lose a few pounds and be able to keep it off for a long time.

* Do a self-check on what and when you eat. Keep honest food records for about a week. Write down everything you eat or drink. Use these records to set a few food goals.

* Be ready to gradually change your food habits (and perhaps your family's food habits) for good. Say good bye to some of your unhealthy habits and food choices.

* Do a physical activity self-check. How much exercise do you get? How can you work more of it into your day?

* People with diabetes or kidney problems should consult a physician before beginning a weight loss regimen, as going about it the wrong way can worsen their existing health issues.

"The risks of overweight and obesity are well known. We recognize that people are looking for realistic ways to lose weight," said Ann Albright, PhD, RD, president, Health Care and Education, American Diabetes Association. "The evidence is clear that both low-carbohydrate and low-fat calorie restricted diets result in similar weight loss at one year. Short-term weight loss is beneficial, but what is most important for health is keeping the weight off long-term."

The reporter can be reached at 583-2424.

(Dec. 31, 2007)