Learning to Balance Outlook, Diet and Exercise

“Do it for yourself, but not by yourself.” This is my advice to anyone who desires to make positive changes in his or her health. As a little girl, I knew that I wanted to help people improve their lives. I hope my story will motivate others on their path to optimal health.

As the youngest child of immigrant parents, I learned a lot about food and love over the years. My parents worked extremely hard to provide my family with what they did not have as children: a nice home, the best education and plenty of food.

While they were not accustomed to expressing their love verbally, my parents always made sure my sister, brother and I had enough to eat. And eat I did. For me, having food meant my family was doing well financially, and it provided me with a sense of security. I remember snacking on junk food in front of the TV after school; birthday parties with cake, candy and chips; and pigging out on ice cream and other goodies even when I was not hungry. I enjoyed food so much that I developed a talent for baking (and eating) desserts.

As a result, I grew up and out. By the time I was 13, I weighed 151 pounds at 5 feet, 3 inches. This might not seem heavy, but most of the weight was fat, not muscle. I could not run as fast as other kids in school, and felt short of breath. Despite excelling at school, I had poor self-esteem, and was tired of hurtful comments made by peers and “well-meaning” adults. I disliked the way I felt, and realized how much people judged me by my looks. This became a turning point in my life.

I began reading books on diet and exercise. I counted calories and deprived myself of “bad” foods. I even joined two commercial diet programs, hoping for instant results. Having experimented with different strategies over the past 13 years, I now know the secret to successful weight loss.

The secret is that there is no secret; there is no magic solution. Permanent weight loss requires a balance of self-acceptance, healthful eating, support, behavior changes and regular physical activity. It requires a commitment to honoring your health, an understanding that you must get healthy for you.

I have maintained a 34-pound weight loss for 13 years. I feel energetic and fit. My plan is simple:

* Eat a balanced variety of nutrient-dense foods daily.

* Avoid counting calories or denying yourself foods you enjoy.

* Try to eat only when you are hungry, and stop when full.

* Drink at least 64 ounces of water each day.

* Avoid foods that make you feel tired or irritable.

* Each day, try to engage in physical activity, which increases muscle tone, reduces stress and gives you time for yourself.

* Seek support.

* Above all, think and act positive about yourself and others.

Life is even sweeter now that I have fulfilled another goal: I became a registered dietitian four years ago. I enjoy helping others reach their health goals. If you are trying to lose weight, please don’t turn to potentially harmful methods such as diet drugs and fad diets. Remember that no one is perfect, and good health comes in all shapes and sizes. Most of all, “Do it for yourself, but not by yourself.”

Vital Statistics

Name: June Lin

Age: 26

Occupation: Registered dietitian

Old weight: 151 pounds

New weight: 117 pounds

Height: 5 feet, 3 inches

Time to Get There: Two years

Want to Share Your Success Story?

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The How I Did It column is taking on a new shape. In the past, we’ve asked you to share your success stories about losing weight. We still want to hear those stories, but we also recognize that there is more to physical fitness and staying in shape than weight management.

So we’re inviting you to tell us about your accomplishments in other areas: how you learned to mountain climb or roller-blade, trained for a half-marathon or discovered a unique way of keeping fit or dealing with a nagging ailment.

As always, tell us your story in a 500-word essay listing what worked in terms of diet, exercise and encouragement, as well as any emotional and physical changes.

For weight-loss stories, send us full-body color photos of yourself, before and after. For other types of stories, send a color photo of yourself doing the activity you’re writing about.

Send essay and photos to How I Did It, Health, Los Angeles Times, Times Mirror Square, Los Angeles, CA 90053. Include daytime and evening phone numbers. Submissions cannot be returned. And, please, no phone calls.

In addition to publication, winners will receive a Los Angeles Times Health section gym bag.