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By Kim Margolis, Staff Writer 11:27 PM Thursday, September 2, 2010

If you’re not fortunate enough to work at a company that offers a wellness program, there are other fitness options out there.

Free online programs can help you reach your goals in privacy and anonymity. Or, there are local exercise, diet and support groups.

“You can do it on your own, especially since there is a lot of knowledge out there on websites,” said Laurie Jakoplic, Kettering Medical Center outreach specialist in exercise physiology.

Common mistakes people make when starting an exercise and diet program are eating too much, or even eating too little. There’s the person who exercises, but rewards himself with a drink at the smoothie bar afterwards, negating the calories lost during the workout. But there’s also the person who doesn’t eat enough.

Jakoplic says it’s wise to join a program to get the camaraderie and the diet and exercise expertise from program leaders.

“I think just the support system that comes along with that is very helpful,” she said. “Sometimes you don’t feel like going out but that you planned on meeting a group somewhere or doing this with somebody helps keep you consistent.”

Family support is key, too, she said. Just as it is hard for a smoker to quit in a house full of smokers, those wanting to diet and exercise need support.

“It’s good to include family and friends and make it more of a family project, as opposed to trying to accomplish something and nobody else is on board,” she said.

Here are some examples of area programs you can use for little or no cost:

MyPyramid.Gov: The U.S. Department of Agriculture website provides tools that give you calorie and fat counts for food, counts your activity and compares that with your caloric intake, and plans your meals based on your weight-loss goals. There’s a specific section for new moms and children as well.

EatRight.org: The American Dietetic Association website offers recipes, tips on dieting and discussions on organic food and food safety. It also includes tools on calculating body mass index and disease prevention.

TOPS.org: Taking Off Pounds Sensibly, or TOPS, has been around since 1948, promotes healthy eating, regular exercise and encouragement from other members at weekly meetings. Annual membership is $26 and there also is a local chapter fee of about $5 per month. You can attend your first meeting for free to see if TOPS is right for you.

Jennifer Powell, 36, of Lebanon, is a TOPS member and lost 142 pounds. She was featured in Women’s Health magazine and on the Today Show’s Joy Fit Club.

Visit TOPS.org and click on “Find a Meeting” for the group nearest you. There are groups in Kettering, Dayton, Lebanon, Jamestown, Beavercreek, Centerville, Xenia, Miamisburg, Huber Heights, Springboro, Monroe, Germantown, Franklin, Brookville, Tipp City and Troy.

Weight Management Series: This six-week course focuses on healthy eating, weight monitoring, exercise and body fat composition. It is led by a Kettering Medical Center registered nurse. The next session is Sept. 21-Oct. 26 at 8 p.m. each night. It will be held at the Kettering Recreation Center, 2900 Glengarry Drive, Kettering. Six-week session fee is $50.

GetUp Montgomery County: This program was formed as a response to the obesity crisis in the United States. It is targeted at children and families. It advocates the “5-2-1-Almost None” idea, which recommends eating five fruits and vegetable per day, having less than two hours of TV or computer screen time, having one hour of activity and drinking almost no sugary beverages. Visit GetUpMC.org for more information.

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