MAN WRITES WEIGHT-CONTROL GUIDE.

Byline: BETTIE RENCORET Senior columnist

QUARTZ HILL - Dr. Alfred G. Robinson has an answer for those who put on unwanted pounds during the holidays.

Among the plethora of diet books cranked out by others in the past year, Robinson's book, ``Your Body Talks To You,`` is a practical manual for controlling weight, taking a common-sense, down-to-earth way to solve the problem. He said the advice will help the slightly obese as well as the really obese to drop excess flab, tone up and maintain overall good health.

His advice to seniors is ``Don't grow old and be overweight. He's a senior himself so he knows all the age-related excuses seniors can give.

Robinson says he's managed to stay slim and fit through proper diet and the exercise program he prescribes for his patients.

``More than a third of the adult population in the United States is overweight, and the prevalence is steadily increasing due mainly to decreasing activity,'' he said. ``Now, being overweight is even beginning in childhood.''

If this trend continues without remedy, he predicts it could cause a downward spiral in the longevity rate and become a national tragedy, within only a generation or two.

Robinson says taking action against those extra, debilitating pounds is not an easy process and that success demands a serious commitment made before it's too late.

``One hard unchangeable rule is this: There is no way to revoke or change the laws of chemistry and physics, which your body follows in its biochemical functions and performance,'' he said. ``No shortcuts, excuses, alibis, or explanations are any help.''

The major key to weight loss is keeping caloric intake lower than calories burned in physical activity. Ultimately, that equates to diet and exercise, he said.

``Our slogan is: The method always works if you always work the method,'' Robinson said. ``That revelation came from a patient who found out the hard way that you have to follow the regimen conscientiously if you want to succeed.''

Without exercise, the only way to take off weight is to go on a very low calorie diet - a very unhealthy plan, he said.

A proper balance in all the major food categories, according to their contributions to overall health, is what he recommends, with emphasis on those proved to be advantageous in fighting specific diseases, such as cancer.

It is extremely important to maintain a healthy metabolism, he said. In other words, one needs to burn off an overabundance of calories while retaining an adequate number for the body to transform into physical energy.

Simplicity is his major watchword. Simple, wholesome foods - and increasing and sustaining the normal heart rate for several minutes a day on a regular basis - can prevent the body from going into survival mode, an inadvisable condition, he said.

Many people succumbed to temptation over the holidays, indulging in mouth-watering desserts and other traditional but fattening foods. To atone for these indulgences, it will take time, energy and a willingness to go the distance, he said.

If one decides to do a self-imposed weight reduction program, said Robinson, he or she must continually keep in mind that it is an investment for good health and long life.

A native of Sherman, Mich., Robinson is licensed to practice medicine in California, Arizona and Texas. Schools he attended include Michigan State University, University of California at San Diego, University of Texas at Galveston, University of California at Long Beach, UCLA and USC.

He has a background in general practice and surgery and it was during his 18 years in this field that he became interested in weight management.

Robinson focused on learning just what it would take to reduce body size without too much deprivation. His research led him to design a device for monitoring heart rate, which he says is the essential component of any effective exercise regimen.

``There's no question that a person has to make some lifestyle changes,'' he said.

He's been a sail-boater, pilot and polo player.

Robinson graduated from Michigan State as a pre-med student in 1941, the year World War II broke out, and he became a mounted U. S. Calvary officer. In 1942 he was sent to the South Pacific. By the time he returned to civilian life he was a major.

His children from a former marriage include Alfred, who is no longer living; Russell Richard of San Diego; and Michael of Oceanside.

With his wife, Lois, whom he married in San Diego in 1965, he has two sons: Chris of Orangeville, Calif., and Lt. Owen Robinson, who is stationed at Wright-Patterson Air Force Base in Dayton, Ohio.

Robinson retired in 1993 from the Valley Tumor oncological group after a 10-year association, ending 23 years of practice in radiation/oncology.

When he left that field, he opened his own bariatric office and continues to see patients there. But he is considering winding down.

``I may retire again when my office lease runs out,'' he said. ``Lois and I would like to turn our attention to a few other things now, fun things, and relax a little bit more.''

To order a copy of Robinson's book, call [phone].

Menus for the week at the senior life nutrition sites in Lancaster and Palmdale have been announced. All meals include bread, margarine and coffee, tea or milk for a suggested donation of $2. Reservations are no longer required.

Monday: Hearty beef stew, corn Niblets, marinated salad, corn bread, grape juice, pears.

Tuesday: Barbecued pork or fish fillet, au gratin potatoes, green beans, juice, fiesta coleslaw, Jell-O with pineapple.

Wednesday: Salisbury steak, mashed potatoes, cooked cabbage, carrot salad, cranberry juice, cake.

Thursday: Spaghetti and meatballs, mixed vegetables, tossed salad, apple juice, ice cream.

Friday: Oven-fried chicken, baked potato, winter squash, lettuce and tomato salad, banana.

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Dr. Alfred Robinson of Quartz Hill has published a practical guide to weight control, ``Your Body Talks To You.''

Bettie Rencoret/Special to the Daily News