Chris Pirillo » Health

Hard-Core Climbing with the Great Indoorsman

Chris — Tue, 21 Jul 2009 22:17:36 +0000

Hard-Core Climbing with the Great Indoorsman is a post from Chris Pirillo

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There’s nothing like a good hike to get your blood pumping. Were you aware of the health benefits of doing something like this? You can burn calories, increase muscle tone, improve your circulation – and live longer!

I enjoy quite a few indoor activities, but one of my favorites is climbing. There’s just something magical about reaching the top. You look all the way down, and feel such a sense of accomplishment! Sure, you might be frustrated when you have to make your climb several times a day (or hour!) like I do. But each and every time you get to the summit, the sense of pride and wonder is there all over again. You’ve done it! You know you can keep going, but sadly – there’s nowhere left to go other than back down.

Let’s not discuss that whole running out of breath thing. I’m not old, and I’m not out of shape. I’m the Great Indoorsman!!

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Top Ten Resolutions for 2009

coupons — Thu, 01 Jan 2009 02:15:39 +0000

Top Ten Resolutions for 2009 is a post from Chris Pirillo

Why do people make resolutions for the new year? Many use it as a catalyst for accomplishing their goals. Many take the opportunity to try something new and improve their lives. I’ve put together a list of some of the most common resolutions people make. If you haven’t made your resolution list yet, you may find some ideas here:

Quit Smoking. Several people I know were able to do this last year, and it is a good resolution to try and keep. There are some great resources online that can help you, and many state health departments sponsor programs as well. Here’s one – quitnet.com. You will feel better, breathe better, and your health will begin to improve sooner than you think. Your friends, family, car, clothes and computer will thank you for quitting. Those who love and care about you should support you. Good luck!
Lose Weight. This isn’t just about the holiday pounds. Our society is getting heavier and heavier – are you? This is one of the most common resolutions people make, and it’s a good one. I’ve been working on mine for three months, and I’ve lost twenty pounds!! With determination, you can do a lot. There are many things you can do to get started. You can join a gym, order DVD workouts, join online support groups… the possibilities are endless. A great place to start would be something like Weight Watchers. They have calculators to help you keep track of what you eat, they have message boards for support, and it is a well-known name. There’s also places like Beachbody – programs that offer many options for exercise, diet and support all in one place. Keep at it, don’t give up. After all, if you don’t have your health, what do you have?
Eat Healthier. Be specific in your weight loss, and be honest. You know, McDonald’s isn’t going to help you lose weight, and neither are those Christmas candies. You’d be surprised at how much money you save AND how much better you feel taking a homemade lunch to work instead of eating fast food. Make some conscious choices, and use the official Food Pyramid as your guide. Plan your menus and your meals ahead, don’t shop hungry and you’ll be pleasantly surprised how you can accomplish this goal.
Exercise More. This one goes along with eating healthy and losing weight. You will receive better and longer lasting weight loss results, and improve your heart and lung function. Please remember to talk to your doctor before starting any diet or exercise program.
Take Time for Family. Are you a workaholic? Do you remember the names of your children? What about birthdays and anniversaries – have you forgotten any lately? Life is short, and we need to make the most of it. You can’t take your job, your money or your computer with you when you die – but you can take your experiences and the love you share with your family. Make sure you let them know how important they are to you, and try to do it on a daily basis. If you don’t have children or you aren’t married, consider talking to your parents or extended family more often.
Return to School. Did you leave college before you earned a degree? Did life happen before you had a chance to get a higher education? It’s not too late, you can take online classes, night courses, or some type of correspondence course for many areas of study. You can keep your day job! All it takes is some hard work and dedication. You may qualify for financial aid, grants, scholarships… you never know unless you try. If you don’t have your GED, what are you waiting for?!? Step up and improve your life, and finish your high school education. If you are still young and not of age, please stay in school. Work hard, earn good grades, and they will take you far in life.
Stick to a Budget. With the state of the economy, I’m sure you are feeling the pinch. If you haven’t been laid off yet, you may want to think about keeping to a budget. Figure out your expenses, your income, your investments, and put them all in one place. There are applications like Quicken and MS Money, but there are also free programs that can help you too. You could also go “old school” and use a ledger book. The most important thing is to balance your checkbook and keep an eye on everything that goes in and out. How you keep track of that is up to you.
Change Jobs. Working at Wendy’s and want to get more out of life? Well, now is your chance! If you put together some of the resolutions above, you can accomplish this. You’ll be able to budget your money, go to school and work at the same time, and get your exercise to work off those half price meals. Check your local Workforce Services or job board for things you may be qualified for. Don’t sit back and complain – be proactive and do something about it!
Have Patience. Everyone could use more patience. Whether it be with your co-workers, your boss, your family, or your friends, try counting to ten once in a while instead of raising your voice or flying off the handle. Make sure your interactions with others are positive – make conscious choices to lift people up and not tear them down. Try listening to Tony Robbins or something, and improve your self-esteem. You’ll be surprised what an effect it can have on your relationships with others, your patience with them and the success you will have.
Help Others. As you know, Ponzi and I always try to help those less fortunate. There are things you can do too, even if you don’t have a lot of money. Your local food bank will always accept donations, no matter what time of year it is. Hungry people exist every day, not just around the holidays. Non-perishable foods are the best, because they have a longer shelf life and can be easily stored. Donate useful items that you don’t use anymore – glasses, coats, shoes, blankets, and wearable clothing.

What resolutions have you set? How successful were you last year? Feel free to share your ideas, experiences and encouragement for the new year.

Oh, and by the way – HAPPY NEW YEAR!

Top Physician Recommended Health Sites on the Web

Chris — Sun, 07 Dec 2008 00:23:32 +0000

Top Physician Recommended Health Sites on the Web is a post from Chris Pirillo

This is Patricia L. Hale’s (MD, PhD) submission for the HP Magic Giveaway. Feel free to leave comments for this article as you see fit – your feedback is certainly welcomed! If you’d like to submit your own how-to, what-is, or top-five list, you can send it to me. Views and opinions of this writer are not necessarily my own:

I’m Patricia L. Hale MD, PhD. After over 15 years of medical practice, I have found that more and more of my patients rely on the Internet for useful health information. The web can be a wonderful resource and most clinicians now use it regularly as well. Statistics show that web searches for health information s are one of the top searches by volume and most Internet users will use the web to search for health information at one time or another. Unfortunately there is a great deal of false and inaccurate or dated information on the web. There are schemes to sell products that are often a harmless waste of money but occasionally can be dangerous. So please avoid clicking on advertisements on web sites and go to one of the reputable sites listed below.

The following are my top 5 safe web sites containing the best tools and resources for health related information:

Medline Plus – Specifically designed for the public by the US National Library of Medicine and the National Institutes of Health, this site has a tremendous amount of detailed information on a variety of health topics. There is information on over 750 conditions, diseases and wellness recommendations. Information on drugs and supplements along with the latest medical news and available clinical trials is also included. There are over 165 interactive tutorials and actual videos of many common surgical procedures (for the very curious). There are links to a number of highly respected medical organizations, patient support groups and medical centers that include local resources. Podcasts are also available addressing many common medical issues. The information is available in over 40 languages and continually updated. Overall this is my top recommendation as a great place to start any search for health information.
Mayo Clinic – This site has been voted as one of the top sites for health information on almost every list in the past five years or more. It remains a leader in providing high quality, well researched health information to the public. There are tutorials, reference materials and links on a multitude of health topics. The site also includes the opportunity to ask questions of Mayo Clinic’s world renowned clinicians. There are podcasts as well as an excellent free weekly e-newsletter.
Center for Disease Control (CDC) – You may think the CDC is only interested in disease outbreaks but they also have an excellent site for the public. This web site containing useful health information that is easy to search and includes a broad range of topics. This is the best site for information on air pollution and home contaminants such as radon or mold. One of the more unique features is the inclusion of links to data and statistics from around the United States allowing you to see what health issues you may have a higher risk for due to where you live. The site is available in multiple languages and includes podcasts, email updates and other features.
Merck Source – This site contains one of the most complete sets of free access to reference materials for health topics on the web. It also has a companion site available free to clinicians that carefully matches information to what is on the public site geared for patients. There are links to a number of top medical center resources including the Harvard Health E-Newsletter. A unique feature is free access to the A.D.A.M. Symptom Navigator which is an interactive tool that is actually fun as well as educational. Although the site is supported by a pharmaceutical company, there is no advertising and the site is carefully balanced to provide high quality and unbiased medical information.
U.S. Dept. of State Tips for Traveling Abroad – If you are planning on international travel this site is for you. It contains information on what immunizations may be required as well as very useful health and safety information for travel. You can also register your travel plans so you can be contacted if there is a family emergency in the U.S. or a crisis where you are traveling. The check list for what to do to prepare for your trip is also very helpful.

That’s it! Those are my top five sites. There are many other useful health resources on the web but it is very important to be sure they are run by reputable medical authorities and contain accurate and safe information. If you are going to use a general search engine to look for health information you should stick to Google as they actually have a medical director who is helping to continually modify their search algorithms to move safe and accurate health related results to the top. One of the best ways you can be further reassured that the web site you are exploring is safe is to look for the Health on The Net Foundation (HON) seal of approval. HON has strict criteria for approval of health related web sites and checks regularly to be sure their rules are followed. You can click on the seal and get the latest information on the status of the web site or go to the HON web site for a general search of participating sites. HON requires that every web site include the medical background and qualifications of those who provide the information on the web site and also when the web site was last updated.

I hope this list is helpful and you have a wonderful and safe holiday season! Remember to always look for HONcode accredited web sites.

Luke Skywalker’s Prosthetic Arm

Chris — Mon, 19 May 2008 01:29:49 +0000

Luke Skywalker’s Prosthetic Arm is a post from Chris Pirillo

Granted, I haven’t felt like a true Star Wars fan since the prequels concluded… but this is an interesting point of inspiration. I usually only hear how Star Trek has influenced real-world science and technology. Shawn McClendon just sent me these three links:

But what do they have to do with Star Wars?

Here are links to three sources concerning a new prosthetic device designed by DEKA and modeled after The mechanical arm worn by Luke Skywalker in the Star Wars films. My wife, who is currently studying Occupational Therapy. She found it interesting, and thought that I might as well, not only because I am disabled, but because I have forever been a science fiction fan, and more so a Star Wars fan. She was also the wonderful person who introduced me to your show, and it occurred to me, that I could not possibly be the only SW fan, nor the only disabled fan of your show, and thus I thought to share. Its the first time I’ve ever contacted you, and so I’m not certain of the etiquette of such things, so thank you in advance for your patience, and I do hope you enjoy the information. The first is a rather detailed demonstration video. That I thought was the best bit.

So, what other pieces of tech (and advancements in health science) have been inspired by Sci-Fi?

Computer Health

Chris — Wed, 05 Mar 2008 06:01:05 +0000

Computer Health is a post from Chris Pirillo

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With so many of us spending hours on end at our computers these days, it’s no wonder we have body pains and health issues. Here are some excellent tips to help you stay in better “computer health”.

Beware the strain of working 8-hour days. Eye strain, soreness, visual fatigue and headaches can all result from a computer screen set at an uncomfortable height or angle. You can avoid these 21st century work-related hazards simply by adjusting the position of your screen. When sitting comfortably and looking at the screen, your eyes should ‘land’ at the top of it. If they don’t, you’re likely to experience eye related difficulties later on. You may find it easier to re-position your chair, rather than the computer. Arrange the screen at 90 degrees to your desk, to minimize reflections from ceiling lights and/or high windows. Take regular breaks. Fatigue and stress aren’t helped by the bright light given off by computer screens. Spend at least 5 minutes every hour doing non-computer work. This will rest your eyes.
Stretching your ankles could ease chronic back pain. Shortened Achilles tendons can cause chronic back pain. They prevent you from walking well, putting stress on your spine. Here’s how to relax and strengthen your tendons, reducing the risk to your back. Stand 60-90cm away from a wall, facing it. Lean towards the wall, putting palms flat against it with both feet on the ground. Move one foot half the distance to the wall. Keep your other leg straight at the knee, with your heel flat on the floor. Now, bend the forward knee and both arms slowly and rhythmically. The back heel must be kept on the floor and the tail tucked in at all times. Continue for 20 seconds. Relax. Change legs and repeat ten times.
Avoid backache by sitting properly at your desk. Keep your feet firmly on the floor when working. Dangling legs affect your circulation, create bad posture and lead to backache.
Avoid computer-related hand and wrist injuries. Do this simple exercise every morning before work. Hold your arms out straight in front of you. Lift up your hands at 90 degrees, and spread your fingers. Hold for five seconds, lower, and relax. Then clench your fists, and lower your wrists at 90 degrees. Hold for five seconds, straighten, and relax. Repeat ten times, and repeat at lunchtime, just before starting work for the afternoon.
How leaning on a wall beats back strain and injury. This great daily exercise only takes a few minutes. It helps re-align the muscles in your back, to help undo the strains of everyday life. Stand with your back against a wall, with your feet 14-20cm (5-8 inches) away from the skirting board. Now try to flatten the small of your back against the wall, by pulling in your stomach muscles. Do not bend your knees. Hold this position for five seconds, then relax and repeat five times. Keep breathing regularly and evenly throughout.

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Men Vitamins for Manly Males

Chris — Wed, 05 Dec 2007 21:15:54 +0000

Men Vitamins for Manly Males is a post from Chris Pirillo

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Ponzi just brought in this little pill organizer and plopped it on my desk. You know the kind, there’s seven little compartments marked with the days of the week. I opened it, and thought the woman was trying to kill me with pills! What are all these?

OK, so apparently these are all vitamins! Does the woman think I’m sick or something? What’s that? Oh. She’s trying to keep me from getting sick. Fine, fine ok. Let’s see what we have here.

Hmm. So I have a B Complex vitamin AND a B12 one? What’s the deal with that? Oh, it maintains healthy cells and stuff. Well, I suppose I want my cells to be healthy and stuff.

Let’s see, there’s also some Omega-3, which is the EFA fatty acid one. That’s the one that benefits the heart of healthy people, people at high risk of cardiovascular disease and patients with cardiovascular disease. Yeah, I guess I want my heart to stay healthy. I’ll take that one too, then.

Ohhh. Here’s one that is good for your eyes, and another one that helps metabolism. Wait. Is she saying my metabolism is slow, and I’m getting fat? There’s also a really ugly green one, that Ponzi claims replaces stuff in my body, since I refuse to eat lettuce and green beans and such. I mean really. If God wanted me to eat green things, he would have put them on this Earth. *innocent look*

OH! There’s one that cleans out arteries. Well hell. My arteries are fine! I LIKE the plaque in them. I want some scientist to come out and admit that all the big hoopla scare over clogged arteries was just a bunch of bunk. My arteries love the plaque! They tell me every day.

So seriously, do I NEED all these vitamins? Ah heck, Ponzi heard that. Great. Someone get me a glass of water….

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Marc Orchant had a Heart Attack

Chris — Tue, 04 Dec 2007 06:19:32 +0000

Marc Orchant had a Heart Attack is a post from Chris Pirillo

Reposted with permission from blognation.us (which seems to be down at the moment, likely due to the amount of traffic flooding into the site):

At some time between 7:30 and 8:10 AM on Sunday Morning December 2nd, 2007, Marc Orchant, my fellow author on this blog, as well as one of my closest friends sustained a massive heart attack while working in his home office. At this time Marc is in critical condition at Presbyterian Hospital in Albuquerque, New Mexico, Critical Cardiac Care Unit, Bed 3. He is not expected to regain consciousness for the next 24 to 48 hours.
I was notified by Marc’s wife, Sue and asked to help notify Marc’s colleagues, friends and other business associates. Marc was scheduled to go to Seattle, WA as well as Ojai, CA this coming week. Obviously he will not be able to attend either event. Those of you that have association with either of Marc’s scheduled appearances at these locations, please notify those that require notice of this turn of events.
According to Sue Orchant, Marc was up early Sunday morning as is his normal custom. Sue told me that he was working in his office from about 7:30 AM until 8:10 when Sue says she heard a strange noise in Marc’s office. When she went to investigate she saw that Marc was not sitting in front of the computer like he normally does and was slumped over between his desk and a small couch that is in the room.
Initially, Sue said, she though he was leaning over doing something to their Golder Retriever but then she realized that he was not conscious. Fortunately, Sue has basic medical knowledge and after verifying that Marc was not choking and had a clear airway she began to perform CPR while their son, Jason, called paramedics.
The ambulance arrived in less than 10 minutes and technicians immediately took over performing CPR and administered treatment with a cardiac defibrillator. Marc was rushed into emergency open heart surgery where an angioplasty was performed to restore circulation in the blocked artery.
Sue went on to tell me that in spite of Marc’s apparent good health, he has severe occlusion in both his other arteries and they too will require treatment soon. That, however is a secondary concern as is the condition of Marc’s heart muscle. The primary concern and the question that cannot be answered until Marc regains consciousness is the nature or extent of any neurological damage as a result of insufficient oxygen reaching Marc’s brain.
While Marc still had what appeared to be normal color when Sue found him she is uncertain as to the exact time that Marc suffered the infarction. It is also unknown if Marc had stopped breathing or been without oxygen for any length of time prior to her discovery of the situation.
Currently Marc’s immediate family as well as his brothers and parents are in or on their way to Albuquerque to be with Marc. Sue has asked me to keep Marc’s colleagues and friends in the technology community updated as information becomes available. Please do not contact Sue for updates. I will publish any information that I have in multiple venues to keep people informed of any changes in Marc’s condition.
For those of you that wish to send flowers, cards, or other gifts, Marc is at:
Presbyterian Hospital
Cardiac Care Unit Bed #3
1100 Central Ave SE
Albuquerque, NM 87106

I called the hospital switchboard operator and connected with the CCU – confirming that they are indeed receiving gifts on Marc’s behalf (keeping them at the nearby nurse’s station rather than delivering them to the room at this time).

Marc and I have known each other through the years – and people aren’t kidding when they say he’s one of the the nicest geeks around. Our Tablet PC and Outlook arguments left us with never a dull moment. He finally made it to Gnomedex this year, having blogged about it:

How I got there is a long story – the short version is I made reservations while working full-time for a startup software company on the West Coast and by the time I got to Seattle last week I was engaged in working with a decidedly different, established, and successful software company based on the East coast. One of the big goals in attending Gnomedex 7, as it turned out, was to share with a number of my blogging buddies and software industry friends what I’m engaged in doing these days.

Office Laser Printers can be Unhealthy for You

Chris — Thu, 04 Oct 2007 02:25:25 +0000

Office Laser Printers can be Unhealthy for You is a post from Chris Pirillo

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http://live.pirillo.com/ – Wirelesspacket shared with us some research he has come across, regarding Laser printers possibly causing health problems.

Four of my friends joined me for this discussion: Kat, SC_Thor, Wirelesspacket, and last but certainly not least… Datalore.

According to several studies, Laser printers can cause health problems. Certain laser printers used in offices and homes release tiny particles of toner-like material into the air that people can inhale deep into lungs where they may pose a health hazard.

Most of the printer-generated particles detected were ultrafine, and such contaminants are easily inhaled into the smallest passageways of the lungs where they could pose ‘a significant health threat.’ Previous studies have focused on emissions of volatile organic compounds, ozone, and toner particles from office printers and copiers. However, the research left broad gaps in scientific understanding of particle emissions and airborne concentrations of particles.

To keep yourself safe, make sure your printer is not right next to you on your desk, and always work in a room with plenty of ventilation.

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Trust Nobody, Trust Everybody

Chris — Wed, 18 Jul 2007 19:53:23 +0000

Trust Nobody, Trust Everybody is a post from Chris Pirillo

Everybody knows that cigarettes are safe! In fact, the health industry has come out in support of cigarettes several times over. Why would doctors (themselves) smoke if they were bad for you? The conspiracy theory has been debunked already, and you are doing the world a disservice by perpetuating the hoax that cigarettes aren’t good for you. If they caused health problems, don’t you think they would have been banned by now? Really, you should stick to what you know – and leave the doctors to think about your health.

Professional articles have been written, experts have given their unbiased testimonies, and people still want to believe that cigarettes are bad…

Watch your logic, folks. Fifty years from now, I’m guessing that we’ll look at today’s truths as yesterday’s fallacies.

Pirillo’s Picks for 03/01/2007

Chris — Thu, 01 Mar 2007 21:56:10 +0000

Pirillo’s Picks for 03/01/2007 is a post from Chris Pirillo

Hours after sending these links to subscribers, I received a note from Kaywin Davis:

You just did me a great service: I’m 72 and probably one of your oldest subscribers. I’ve not been feeling well and assumed it was just part of getting old. When I saw your health link I decided to check it out (Symptom Search). I typed in my symptoms and received a diagnosis. I called my doctor and he ordered a blood test. The prognosis is I have pernicious anemia. The doctor stated it was treatable and prescribed ferrous sulfate and vitamin C. Thank you for the wonderful and timely link.

Dude. That’s awesome!

[MEDIA] Do you still watch TV?
(tags: television, tv, media, cable, satellite, entertainment)
[TOOL] Create and Browse Cool Color Combos
(tags: color, design, webdesign, tools, adobe, graphics, flash)
[FREE] WordPerfect Lightning Beta
(tags: corel, wordperfect, word, lightning, beta, software, free, download)
[REFERENCE] The Skeptic’s Dictionary
(tags: reference, skepticism, Dictionary, science, philosophy, skeptic, religion)
[STATISTIC] Speed Kills, But Differential Speed Kills Better
(tags: probability, god, unwin, statistic, decisiontheory, decision, theory)
[SEARCH] Find free photos… fast!
(tags: photos, images, free, photo, stock, search, photography, stockphotography)
[FREEWARE] Run programs on Windows shutdown
(tags: utilities, windows, tools, free, freeware, productivity, shutdown, startup)
[PICTURE] What’s your favorite Digital Photo Frame?
(tags: kodak, photo, image, digital, frame, picture)
[SAFETY] National Sx Offender Registry
(tags: crime, safety, offender, Reference, kids, maps, search)
Neave.tv“>[SERENDIPITY] Watching Neave.tv
(tags: tv, video, music, web, design, flash, art)
[SOFTWARE] iPod Access For Windows
(tags: ipod, windows, itunes, music, audio, mp3, software, download)
[HEALTH] Symptom Search
(tags: Health, Reference, search, symptoms, medicine, medical, tips)
[BLOGGISH] Bloggers on Blog Marketing
(tags: blog, blogs, blogger, marketing)
[WACKY] Most Ridiculous Invention Ever
(tags: invention, remotecontrol, headband)
[VIDEO] The future of your computer is here
(tags: video, interface, technology, interaction, future, demo, research)

I send my picks to 140,000 subscribers every day – join them by sending an email to picks@lockergnome.com. If you blog and encourage others to subscribe to the list, your site will be placed in the queue to be featured in an upcoming Pirillo’s Picks!

I Made the 25 Worst Web Sites List

Chris — Sat, 16 Sep 2006 03:51:36 +0000

I Made the 25 Worst Web Sites List is a post from Chris Pirillo

PC World has published a list of The 25 Worst Web Sites. Weighing in at #25, Rentmychest.com:

Look up the word hunk in any dictionary, and you will not find a picture of a bare-chested Chris Pirillo, the guy behind download sites such as lockergnome.com. But you used to be able to find several such pictures at this site, where the pasty, paunchy Pirillo auctioned off messages, written on his chest with magic marker, for $20 a pop. These days the marker-based messages are gone, replaced by a single background image that I wish I hadn’t seen and a bunch of linked keywords. Believe it or not, the keywords are actually more expensive, starting at $200. Look, Chris may know his downloads, but please, somebody buy this man a gym membership.

I get the last laugh, though. My chest rentals have generated over $5,000 in revenue so far – which is likely a little more than you’ve made from your own torso. ;)

50 Weight Loss Tips

Chris — Tue, 06 Jun 2006 04:27:54 +0000

50 Weight Loss Tips is a post from Chris Pirillo

I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!

If you want even more help, I now have an PDF eBook series available (with an affiliate program): get my diet weight loss ebook before you scoot away!

Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.
Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider – a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine – and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.

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Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels – and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery – but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew – literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients – which are in more foods than you probably care to know.
Don’t always listen to your mate. I’ve already suggested that you tell your family – but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make – it’s pretty much the truth. As such, females should expect to set separate goals than males – especially if you’re working on losing weight together, side by side.
Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though – especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man – how much is your health worth to you?
Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it – and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway – if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds – and that you should only keep a serious eye on the lengthier trends.
One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker – or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision – will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first – and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight – not muscle mass.
Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results – but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust – don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat – not for those who are training for a triathlon.
Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full – ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though – your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it – equally.
Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored – unless they’re foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates – and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom – so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level – around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two – I won’t tell a soul.
Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true – just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).

Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in – ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!

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