Dear Ade Rai,

I have been fat all the 35 years of my life. Every year I make a New Year's resolution to lose those pounds, but I always end up gaining more.

It seems that I just can't stick to the diet or be consistent enough with exercise. Five years ago, I was 170 cm, 78 kg with a 35-inch waist. Today, at the same height, I am 85 kg with a 39-inch waist.

On the other hand, I know you have been very consistent with regard to dieting and exercising, which I admire and am desperate to emulate.

At first, I thought it was because you earn your living that way. But I guess it has more to do with your mind-set. Could you share some of your values with us? I realize the health dangers that lie ahead if I don't get my act together soon.

-- Jerry

Dear Jerry,

Thank you for writing in. As you have mentioned in your question, the key is in being consistent with your diet and exercise program long enough.

There are a few reasons why people fail to stay on course with their fitness program:

* They are on the wrong program.

Everybody is different and unique with his or her own metabolism, body fat level, activity level, resting pattern, medical and injury history, and even hormone levels.

That is why there is a need for a customized diet program that suits your nutritional requirements, and an exercise program that is specifically tailored to your bodily needs and capabilities.

I am not suggesting you use a nutritionist and personal trainer as the simple solution to that. However, it is possible you may have been trying all the programs that are not suitable for you.

The solution for your body type: What you need is to start on a combination of resistance training and cardiovascular activity.

Start with three workout days per week at 60-90 minutes each session.

Begin with a five-minute cardio warm-up (like walking on a treadmill or cycling), followed by 20-30 minutes of resistance training and 40-50 minutes of cardio activity.

For the duration of the second cardio session, try to reach and maintain a heart rate of 120-130 beats per minute to ensure you optimize fat as the primary source of energy.

As for your diet, just cut down on fried foods, sugary foods, butter, margarine, flour and cream for the first month. Then follow that up by adding more vegetables, lean protein and various low-calorie, low-fat substitutes.

Relish the idea of getting back to nature, where most foods are meant to be consumed intact with minimum processing. Eat the right types of food more often during the day for a stable blood-sugar level and better appetite control. Supplement your diet with a good multivitamins and minerals for nutritional safeguard.

* They don't do it long enough.

Some people may have already been doing the right program; however, they simply quit before they see results. For this, I am going to ask you to grit your teeth, dig deep and fight the temptation of quitting.

Especially now that you have got the right exercise program that I outlined above. In the long run, quitting will bring health problems for you and your loved ones, and consistency will give you a new lease on life.

* Have the right mind-set.

I am sure you are familiar with a quote "conceive, believe and achieve". For everyone who wants to lose weight, be healthier and improve his or her physical composition, all he or she needs is to do every single thing at a much deeper level.

First, you really have to conceive the right image that you want in your mind. You have to be able to really see what you want to look like in the mirror, what percentage of body fat reading will show up on the scanner display, and even when you will be shopping for smaller-sized clothes.

Then comes belief: You have to REALLY believe in your ability to make it happen.

You have to believe in your ability to make that vision a reality. You might not be confident with the way you look now, but you should never misinterpret that as not being confident enough in your ability to succeed.

Then you should also have the belief that all the time, effort and money that you put in will not be in vain. How?

"... Make sure you gain the most from your investment. For whatever plant that you sow, you will reap it in time. Just have the courage to go through with watering the plant, giving it fertilizer, protecting it from harmful pests and giving it enough sunshine."

There you have it, Jerry. Hope this little article brings a big difference to your results.

All the information I have outlined here might not be enough for you, but I believe along the way you will pick up more knowledge and wisdom to apply.

As little as I can offer, it is you who is going to make it happen or break it. The information that I have given you, no matter how powerful and effective it is on its own, will be nothing without your application.

With this, allow me to wish you and everyone in The Jakarta Post family a Merry Christmas 2008 and Happy New Year 2009. May all of us be healthier, happier and more successful this year.

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