The Secret To A Healthy Bodyweight

As a good friend likes to say about most things in life…”It’s simple, but it’s not easy.”  There is no secret to maintaining a healthy bodyweight.  Unless there is an underlying metabolic issue (rare), or an addiction that requires mental health treatment, we generally just have to become more conscious about our daily habits.  I often hear people approaching this subject as if there is an ancient magical formula that can only be found by searching the farthest reaches of some tropical jungle.

Here’s the straight talk:  All of us can do this, but most of us don’t want to.  In a culture that prides itself on abundance and indulgence, we expect our struggles to be overcome in a passive manner that is seriously lacking accountability.  “The Cheesecake Factory should have known that I couldn’t resist a second helping of dessert.  I’ll sue them.”

What do you really want?  Do you want to look and feel good?  Or do you want to binge watch Netflix while polishing off a king sized bag of M&Ms every night?  The choice is yours, and so is the result.  Healthy people do healthy things.  Now…before you fall into the “Easy for you to say personal trainer and colossal douche” mind-trap, it is important to re-state where I came from:  Pack of Marlboro reds, 3 pints of vodka, Double Quarter Pounder with Cheese meal (super-sized) — every day for years.  After watching my life crumble from the inside out, I decided I wanted something different, and then I did something different.

Here’s an anecdote that one of my former clients shared with me a few years back.  She and her husband went on a spring trip to Boston with another couple.  My client couldn’t wait to walk around the city and take in its rich history.  The other couple wouldn’t have it.  Their legs were in too much pain as a result of diabetes and obesity.  So the couple offered an alternative: During lunch, they would spend all of their time discussing options for dinner.

Nothing will ever happen if you “start tomorrow,” and you will never have time if you don’t make time.  Incidentally, you do have time.  You just don’t want to give up resentful Facebook rabbit-holes in which you conclude that everyone else’s life is better than yours (it’s not).  Just stop it.

Without further ado, here are the keys to a healthy bodyweight (and a healthier mind for that matter).

— Drink a gallon of water per day.

— Use My Fitness Pal.

— Keep your net carbs at 100 grams or less (total carbs minus fiber).

— Get at least 7 hours of sleep.  (Turn off the screens 8 hours before your alarm is set to go off, and get into bed).

— Meditate 10 minutes every day.  (Headspace is a great way to start learning).

— Get your 10,000 steps.  (There are plenty of wearable fitness devices that can help you track).

That’s it.  6 things.  Here’s the Stephen Hawking scientific explanation:  It works if you do it.  It does not work if you do not do it.



9 thoughts on “The Secret To A Healthy Bodyweight

  1. If I drank 3 pints of Vodka I’d be dead.

    I think accurate education is lacking for most people when it comes to weight loss and health. When I hear what people think is “not that bad” I shake my head. Many also believe that if they exercise for half an hour a day they can eat anything they want and still lose weight.

    I concur with the 100 grams of carbs idea although it is difficult…3-4 pieces of fruit and you’re there. I did the paleo thing for a few years. A couple months into that and a crappy Safeway sandwich will taste like heaven.

    Different ways of fasting seems to be the new way to lose weight. A few days ago one woman on TV was talking about how she lost a bunch of stubborn weight by discontinuing eating after 4pm.

    Liked by 1 person

    1. I probably should have died many, many times. Yes, too much fruit can push you over. But fortunately when you subtract the fiber it buys some wiggle room. I’ve heard a lot about intermittent fasting. I’m just not the kind of person who can stop eating when I’m hungry. I’ve put away many a Safeway sandwich in my day…


  2. Don’t forget that that carbs come in many ways. The one you want to do are the Low Glycemic index or Fibrous Carbs. Not all fruits are good in this department. Grapes, bananas, water melon, mangos and cherries just to name a few of the popular ones. LGI fruits don’t rise your blood sugar, help in less body fat accumulation and less body weight.
    I am also a client of this blogger and can testify the importance of the change in attitude toward your goals without sacrifice. Before 235 lbs. and waist 38, NOW 200 lbs. and 33 waist.
    Thanks Adam.

    Liked by 1 person

  3. Thank you for sharing such a post. I use MyFitnesspal; due to having to follow my macros (my carbs are higher than 100 g per day ) though , I should actually be strictly tracking my macros on there, but some days I get too relaxed and forget, so I need to get back into the mindset of using it religiously.. because in the past it did help me with my nutrition.
    I leave my TV when I sleep, which I know is bad, but something I am used to and have always done, I would feel really weird sleeping in total darkness. lol.
    I don’t drink enough water (this has always been an issue). I am considering buying a gallon water and carrying it with me daily everywhere so I can make sure to drink it more frequently. I typically don’t drink enough liquids at alt.
    I have another blogger I have been following for quite some time now and she is all about meditating and so hopefully next week, I will do something she recommended to me, I have meditated once and it was good but I need to get in a daily routine of it for it to benefit me. I highly doubt I walk 10,000 steps a day and that is actually pretty sad, but I don’t force myself to walk that often– but I do enjoy walking.



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