Overweight, Who Cares?

I’m 67 inches short, with a 34-inch waist, and a 16.5-inch neck; honestly, I feel it wouldn’t hurt if I lost a few pounds. I'm overweight for my height according to U.S. Navy standards, but I satisfy the body fat percentage requirement for individuals overweight, so my weight is not an issue as it pertains to the U.S. Navy. If you are like me or worse the thought of dieting has likely crossed your mind. The thought of using +Hydroxycut  (which I witnessed work for two distinctly different individuals) has probably penetrated your thoughts. How about +Jenny Craig ? Research indicates planned meals aid weight loss. You’ve probably been one digit away from ordering an exercise video but the sale-fo-mercial cut to commercial, which provided space for you to come to your senses.

So, what are you doing about those extra pounds?

How about nothing.

Do something about your lifestyle. Live a healthy lifestyle and the weight will take care of itself.

You didn’t gain 25 pounds in six weeks, why kill yourself to lose 25 pounds in six weeks. Is it possible? Yes. You can lose 25 pounds in six weeks. My question to you. Why?

What’s the rush?

A healthy lifestyle is more sustainable and less expensive than taking a pill, having surgery, or using a famous diet plan. Feel free to use any of the aforementioned options in conjunction with a healthy lifestyle, but commit to the lifestyle. It has worked for me and I define “healthy lifestyle” as: eating a reasonably balanced diet, exercising, and making sleep a priority.

A reasonably balanced diet. Eat plenty of “healthy food” and eat “fast food” in moderation. Healthy food, we all know we need it. Consider choosing to drink a cup of water, over a cup of fruit juice. Enjoy seconds of kale instead of mac-n-cheese. Order the lobster this time, the steak next time, but don’t get both. Eat at +McDonald's , we all love Micky-D’s, and I’ve been hooked since childhood (it’s not the toy, something is in that food. I don’t have proof, just an opinion). However, we are not children, eat to satisfy your hunger, not to satisfy your mood. Order a six piece chicken nuggets instead of the ten piece, skip the fries or order the small, and top it off with bottled water. Odds are you are not going to give up your favorite fast foods (I know I’m not), so enjoy, don’t deprive yourself, but use moderation. I use to get a three piece from +KFC - Kentucky Fried Chicken , with wedges, a biscuit (sometimes biscuits—KFC’s biscuits are only second to +Red Lobster  to me), and soda. Now, I order a one piece (breast or thigh), corn (or veggie side), biscuit, and water. That small change in order results in a significant difference in calorie count, but who’s counting. For me the order is more than enough to satisfy.

Exercise. Make daily exercise a habit. I am not an athlete, and if you are like me we don’t need a rest day. Why aim to workout like an athlete when you are a (your job title)? Lifting heavy weights and pushing your body to the limit is a good thing, ask +Men's Health magazine  (which I subscribe to). But it's not for everybody, and it is not required in a healthy lifestyle. Consider simple exercises that are easy to do anywhere such as walking, running, sit-ups, push-ups, and calisthenics. Use the gym as a tool not as a proving ground. No days off (planned that is), spend at least 1 hour (more if you have time) a day exercising—cardio and strength training, or just cardio. If you are not performing an athletic routine, you do not need a rest day. Increase or decrease your level of intensity based on how your body is feeling. If you miss a day or two, don’t over do it the next time to make it up, just aim to exercise as often as possible. Make it a habit or part of the morning or evening routine.

Sleep. Get your rest. You know how many hours you need. Only the truly important should cut into that time. Television, support your favorite show (I’m staying up to watch +Scandal —“Gladiators!” and sports— +NFL, +NBA , +MLB ), but staying up late night after night (watching reruns and channel surfing) just because? Browse the net, but just browsing late night because? Unplug and get some well-deserved rest.

I have found this to be sustainable with no supplements and no fad diet. A year in I’m height 67 inches, waist 34 inches, neck 16.5 inches; I was height 67 inches, waist 37 inches, neck 15 inches. A year from now I’ll be the same height, maybe my waist will shrink further, maybe it won’t. I’m not worried about it. I’m worried about being healthy and living a healthy lifestyle, the weight will take care of itself.