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How to Lose Weight Watching TV

How to Lose Weight Watching TV

We are fast becoming a society of statues. A curious species who seem to have our collective asses permanently attached to a chair. Or preferably, a couch. We discovered that within a few years many of us will have identical movement patterns and daily activity levels to that of the oak tree. Yep, it appears that many of us have become fat (seated) spectators in the game of life. Heavy sigh.

Fat sigh.

Moving towards a Solution

    So as I’m an Exercise Scientist and Personal Development Bloke, I thought it might be timely and appropriate for me to throw out one simple suggestion which might be a practical and realistic strategy to offset a little of that collective inactivity. A simple way to burn a bunch more calories, lose some weight and fat, improve our health, increase our fitness and get us in a better place emotionally and psychologically without even having to leave our lounge room (although we could do it anywhere). No use talking about problems unless we’re serious about finding a solution. Otherwise we’re just complaining.

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    Keeping it Simple

    Note that what I am about to outline is not a global answer to obesity (of course) or a one-program-fits-all solution for the fat asses of the world. No, it’s my way of showing how simple and effective exercising for weight-loss can be when we find a way, rather than find an excuse. While the moaning masses might be problem-focused, you and I are gonna be solution-focused. So there.

    The following example is exactly that; an example of how practical and uncomplicated we can make the process of increasing our daily energy expenditure.

    Some Interesting Facts:

    1. The average person watches about three hours of television per day – mostly in the evening. These figures are similar in the U.K. (according to the research I have).

    2. Every hour of commercial prime-time television is programmed with about fifteen minutes of advertisements. Forty five minutes of show, fifteen minutes of ads – with the ads typically being broken up into five three(ish) minutes blocks.

    3.
    An individual who regularly watches TV from 7.30pm – 10.30pm (for example) will be subjected to approximately forty five minutes of mind-numbing, ass-expanding ads every night.

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    The Suggestion

    Use those three minute blocks to change your body and life.

    A Question

      What would happen over the course of a year if our average TV watcher got off the couch and did some simple, easy-to-do step-ups (stepping up and down on a box, step, platform) every time the ads were on? The answer is quite staggering.

      Some Hypotheticals

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      The following hypothetical scenarios are based on the assumption that the only change in the subject’s lifestyle (diet, incidental and occupational activity) is the inclusion of the fifteen three-minute bouts of stepping. The step height would be either eight or twelve inches (20 or 30cm). The estimated annual weight loss was calculated by dividing the total calories expended for the year (via stepping) by 3,500. See my recent article for clarification on the significance of the 3,500 figure.

      Example 1.

      Weight of subject: 150 lbs (68 kgs)

      Daily stepping commitment: 15 x 3 mins
      Additional energy expended per day (8 inch box): 460 cals
      Additional energy expended per day (12 inch box): 552 cals
      Additional energy expended per year (8 inch box): 167,900 cals
      Additional energy expended per year (12 inch box): 201,480 cals

      Potential weight loss for the year (8 inch box):
      48 lbs (21.8 kgs)
      Potential weight loss for the year (12 inch box): 57.6 lbs (26.1 kgs)

      Example 2.

      Weight of subject: 200 lbs (90.7 kgs)

      Daily stepping commitment: 15 x 3 mins
      Additional energy expended per day (8 inch box): 614 cals
      Additional energy expended per day (12 inch box): 737 cals
      Additional energy expended per year (8 inch box): 224,110 cals
      Additional energy expended per year (12 inch box): 269,005 cals

      Potential weight loss for the year (8 inch box):
      64 lbs (29 kgs)
      Potential weight loss for the year (12 inch box):
      76.9 lbs (34.9 kgs)

      Example 3.

      Weight of subject: 250 lbs (113.4 kgs)

      Daily stepping commitment: 15 x 3 mins
      Additional energy expended per day (8 inch box): 767 cals
      Additional energy expended per day (12 inch box): 921 cals
      Additional energy expended per year (8 inch box): 279,995 cals
      Additional energy expended per year (12 inch box): 336,165 cals

      Potential weight loss for the year (8 inch box):
      80 lbs (36.3 kgs)
      Potential weight loss for the year (12 inch box):
      96 lbs (43.5 kgs)

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      Wow!

      Freaky huh? Now, of course I’m not suggesting that we would, should or could (well, I guess we could if we really wanted to) step for forty five minutes every day for the next year, but what I am suggesting is that when we remove the emotion and the bullshit excuses, increasing our daily energy expenditure (thereby losing weight and fat) really ain’t that complex. Unless of course we find a way to make it so. And no, what I’ve written above is not (in any way) intended to be a personal exercise prescription for any individual.

      Who said disclaimer?

      Some Final Thoughts

        Naturally the heavier you are the more energy you will expend (cals you will burn) per unit of time, so simply adjust the numbers up or down by using the above weights and figures as a guide. Of course you could replace the step-ups with a number of alternatives and use your three minute intervals any way you choose. Activities such as stair walking, skipping, treadmill and stationary bike could all be viable options. There are a few other variables which will have some impact on precisely on how much energy you expend over your three minutes (like technique and intensity) but overall, the above figures will give you a good idea of what’s possible.
        I chose the old-fashioned step-up because it’s cost effective, practical, convenient, requires no equipment (okay a box), no skill and is suitable for most fitness levels. It’s also pretty handy at targeting the ass, hips and legs – per chance you should know somebody whose lower body is in need of some attention!

        More by this author

        Craig Harper

        Leading presenter, writer and educator in the areas of high-performance, self-management, personal transformation and more

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        Last Updated on September 16, 2019

        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

        You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

        We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

        The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

        Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

        1. Break Your Work into Little Steps

        Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

        For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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        • (1) Research
        • (2) Deciding the topic
        • (3) Creating the outline
        • (4) Drafting the content
        • (5) Writing Chapters #1 to #10,
        • (6) Revision
        • (7) etc.

        Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

        2. Change Your Environment

        Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

        One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

        3. Create a Detailed Timeline with Specific Deadlines

        Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

        Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

        My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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        Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

        4. Eliminate Your Procrastination Pit-Stops

        If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

        Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

        I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

        5. Hang out with People Who Inspire You to Take Action

        I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

        Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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        As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

        6. Get a Buddy

        Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

        I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

        7. Tell Others About Your Goals

        This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

        For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

        8. Seek out Someone Who Has Already Achieved the Outcome

        What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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        9. Re-Clarify Your Goals

        If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

        Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

        10. Stop Over-Complicating Things

        Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

        Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

        11. Get a Grip and Just Do It

        At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

        Reality check:

        I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

        More About Procrastination

        Featured photo credit: Malvestida Magazine via unsplash.com

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