To help control portions Austin suggests practic-
ing until it is possible to accurately judge how much
food is in one portion, and always checking nutrition
labels to see how many servings are in a package. To
maximizefibershe suggests eating a variety of high-
fiber vegetables, such as fresh spinach, and whole
grain foods, such as brown rice.
Denise Austin does not suggest completely cutting
fat out of the diet. Instead, she suggests trying to limit
foods that contain badfats(i.e., saturated and trans
fats) and more food that contain good fats (i.e., mono-
and poly-unsaturated oils). Foods she suggests as
sources of good fats include avocados, nuts, fish, and
olive oil.
One of the most important aspects of Fit Forever
is the emphasis on increasing fruits and vegetables in
the diet. Austin provides many recipes and suggestions
for eating fruits and vegetables as meals, snacks, and
on-the-go treats.
Austin believes thatbinge eatingand eating for
reasons other than hunger are common sources of
weight gain and are often the source of problems when
trying to loose weight. She suggests paying more atten-
tion to the signals of hunger that the body sends, and
only eating in response to those signals. Eating should
not be a response to other signals such as stress or habit.
She also suggests trying to remember the goal of being
healthy, slim, and fit, and using that to overcome the
desire to eat too much or when not actually hungry.
The behavioral changes Austin addresses in her
program refer to eating for reasons other than hunger,
such as stress, unhappiness, or even happiness. She
recommends modifying this behavior by identifying
the underlying problem for the unwanted eating behav-
ior. Once the problem has been identified, an activity
other than eating can alleviate the feeling or fix the
problem. For example, if the problem is feeling over-
whelmed, the activity may be talking to a close friend,
taking a break, or spending some time alone. According
to Austin, finding solutions that are more appropriate
than food are also more likely to relieve the unwanted
feelings.
Although diet is a very important part of the Fit
Forever program, it only comprises about half of the
overall regimen. Exercise is equally emphasized by
Austin, if not more so. The Fit Forever program pro-
vides suggested exercises for beginner, intermediate, or
advanced fitness levels. The program also provides
exercise plans that target the midsection, upper body,
or lower body. The basic workout suggested by Austin
takes about 20 minutes, including stretching and cool
down times. She also provides a ‘‘Body Blast’’ workout
routine that only takes about 10 minutes, for when
there is not enough time in the day for the usual work-
out. Daily routines and customized workouts are avail-
able online to members of the Fit Forever program.
Nonmembers can access workouts using her books,
videos, or television shows.
In addition to her main workout routines, Austin
emphasizes the importance of getting exercise in other
ways. She believes in the importance of walking regu-
larly, and suggests ways to make it more fun such as
listening to music or walking with friends. Austin
encourages walking at least four times each week.
Austin believes workouts should vary throughout
the week to make sure each muscle group is used. Her
workouts involve cardio training to help the heart and
cardiovascular system, weight training for muscle
tone, and targeted workouts to focus on areas where
excess fat may be a problem. She offers a variety
of workouts including yoga, Pilates, a fat-burning
dance mix, and boot camp interval training, and sug-
gests ways in which shorter routines can be added or
even substituted for certain parts to keep exercise
interesting.
The Fit Forever diet and exercise plan includes
not only suggestions about which foods to eat, and
which exercises to do, but also provides motivational
tips. On the Website, dieters can read messages or
listen to audio clips from Austin providing encourage-
ment and cheering them on. Individuals following the
Fit Forever diet can support each other through online
discussion boards. People from varying geographical
areas and backgrounds can exchange helpful hints,
ask questions, share frustrations and obstacles, and
provide support for each another. A dietician is also
available to answer questions and give advice.KEY TERMS
Dietary supplement—A product, such as a vitamin,
mineral, herb, amino acid, or enzyme, that is
intended to be consumed in addition to an individ-
ual’s diet with the expectation that it will improve
health.
Mineral—An inorganic substance found in the
earth that is essential in small quantities for the
body. Examples: zinc, copper, iron.
Vitamin—A nutrient the body requires in small
amounts to remain healthy but the body cannot man-
ufacture for itself and must acquire through diet.Denise Austin Fit Forever