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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!

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        Last Updated on September 20, 2018

        How to Stay Calm and Cool When You Are Extremely Stressful

        How to Stay Calm and Cool When You Are Extremely Stressful

        Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

        If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

        1. Breathe

        The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

        • Take five deep breaths in and out (your belly should come forward with each inhale).
        • Imagine all that stress leaving your body with each exhale.
        • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

        Feel free to repeat the above steps every few hours at work or home if you need to.

        2. Loosen up

        After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

        Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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        3. Chew slowly

        Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

        Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

        Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

        4. Let go

        Cliche as it sounds, it’s very effective.

        The thing that seems like the end of the world right now?

        It’s not. Promise.

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        Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

        Letting go isn’t easy, so here’s a guide to help you:

        21 Things To Do When You Find It Hard To Let Go

        5. Enjoy the journey

        Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

        Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

        6. Look at the big picture

        The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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        Will this matter to me…

        • Next week?
        • Next month?
        • Next year?
        • In 10 years?

        Hint: No, it won’t.

        I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

        Stop agonizing over things you can’t control because you’re only hurting yourself.

        7. Stop demanding perfection of yourself

        You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

        Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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        8. Practice patience every day

        Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

        • The next time you go to the grocery store, get in the longest line.
        • Instead of going through the drive-thru at your bank, go inside.
        • Take a long walk through a secluded park or trail.

        Final thoughts

        Staying calm in stressful situations is possible, all you need is some daily practice.

        Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

        Featured photo credit: Brooke Cagle via unsplash.com

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