A few months ago, during my one of the internet trips, I stumbled upon a site called, The National Weight Control Registry, it contains stories from people who have lost thirty or more pounds and have kept it off for at least a year.
These successful weight-losers report four common behaviors
- They eat a reduced-calorie, low-fat diet
- They monitor themselves by weighing in frequently and
- They are physically active
- They exercise for about an hour or more a day
Read the success stories from National Weight Control Registry. Find out what made them do it, and how. Get inspired!
Start by making small changes that will lead to the best change of all, a healthier and fitter you!
As for me, I am struggling to keep my BMI (calculate your BMI) in healthy zone, to see if your BMI is in healthy zone, click here.
BMI is a quick way to know, simply put, how fat are we or how much over weight we are. BMI is one of the important items in medical checkup routine. Higher BMI increases risk of various diseases like cancer, diabetes and stroke.
In my abnormal 9 to 8 work life, I hardly get time to re-read and review my own blog posts, where is the time to exercise? Even getting a 10 minutes time exclusively for exercise is tough on most of the days. I figured out that I have to do simple things in a different way to substitute for exercises. Below is my free weight loss program.
- I bought a pedometer, and counting my steps every day, my goal is to take at least 4000 steps a day. I walk around my work area during calls (I use headset). I try to schedule calls in the furthest conference room possible. Instead of calling my coworkers, I now move over to their desks and cubes. Off work, while I am working on an idea to write about I walk across the room, thinking about it.
- I filled up my laptop bag with two heavy books, along with the laptop itself; it now weighs more than 10 lbs, a poor man’s alternative to lifting exercise.
- At work, I do stretching every hour for couple of minutes, this did cause some raised eyebrows, but they are now used to it.
- I stopped eating junk food and reduced a lot on spicy and oily food, we eat a lot of greens. Burger King was my favorite, now my way is Subway!
- I go on walking on Fridays, Saturdays and Sunday evenings with my wife we walk 2 miles at least on each day.
- I eat an apple everyday in the evening and a banana in breakfast. I increased my water intake to 48 oz a day, while cutting on soft drinks drastically (it’s very hard to cut on soft drinks, it hurts 🙁 ).
Well, wait that’s not all, I am saving money as well by reducing my BMI.
- During our weekly fast food hunt we used to spend $12 in burger king, now I am paying only $6 in Subway, as we take a foot-long and share with my wife. 6″ is sufficient for us.
- In last 10 years my waist went from 28″ to 32″, resulting in a lot of cloths donation at Goodwill, now I can wear my dresses rill they develop holes in it.
- Since I take a lot of water and eat an apple in the afternoon, my almost daily trip to the vending machine is stopped, that’s a saving of $1 a day. Almost $15 a month (considering 15 days I made that trip in a month)
- Since I am doing all the frugal exercises, I don’t have to pay for gym membership, which costs at minimum $15 a month.
While writing this, I did a Google search with “save money by losing weight”, and the results are eye-popping.
How more weight leads to more spent
Increased health care cost for Dr. visit as you are more prone to diseases like Cancer, Diabetes, stroke etc. Many insurance provider do have your weight information on their records, resulting in more premium towards health insurance. Lastly, increased cost towards medication and prescription drugs
Bigger the body is, more food it requires, which will lead to definite increase in food cost.
Sometimes airlines do charge for two seats if they think one seat in aircraft is not sufficient for you. (though unconfirmed)
Accept it or not, heavier cars consume more fuel than lighter car, although very little but still you can save on gas by losing your weight
Unless exceptionally brilliant, an ugly shape will perhaps never get that deserved promotion. Your weight does affect your career (hopefully not always).
Heavier you are, the lazier you are. To accomplish specific type of tasks, like playing with your kids or doing home maintenance, you need to be fitter. You are missing on some fun stuff, if you can’t move your body easily. Sure you are!
That is me towards getting fitter. Readers, what you are doing towards keeping your health in check? What routine you are following? Do share it here with others.
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