Keep that new year resolution

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Keep that new year resolution

Every year, more than a few peo­ple make the New Year’s res­o­lu­tion to lose weight. Gyms get crowded, diets get started…and then by about now, peo­ple start falling away. Work comes back in force, kid’s activ­i­ties start again, and life gets busy…and res­o­lu­tions get discarded.

Maybe you just quit, or maybe you’re think­ing of quit­ting. A few years ago, I was in your shoes. I weighed 225 pounds, and the Navy was tap­ing me (mea­sur­ing my waist and neck) to see if I was within body fat stan­dards. I was always near the line, only a per­cent­age point away from fail­ing. Now I am 185 pounds, well within Navy reg­u­la­tions. On top of feel­ing bet­ter, my blood pres­sure and cho­les­terol is at very healthy levels.

So if you’re still up for los­ing weight, here’s what I recommend:

1. Stop the excuses. You must have the right atti­tude, or weight loss will not hap­pen. Don’t blame your genet­ics, don’t say you’re “big boned,” and don’t make excuses. Tell your­self you are fat and that you’re going to lose weight.

2. Don’t drink fizzy drinks. Soda and energy drinks are LOADED with sugar. A reg­u­lar can of coke has about 100 calo­ries and no nutri­tional value. Energy drinks are even worse. The sugar causes nasty spikes in blood sugar that make your hor­mones go crazy and make it hard to fight cravings.

3. Cut the fancy cof­fee. I’ll just drink a latte for my caf­feine, you may say. Hold the phone! Even a stan­dard latte at Star­bucks is 190 calo­ries. Any­more it is hard to find just plain cof­fee. My rec­om­men­da­tion is make your own, or just get straight cof­fee and add what you want. A milk frother for your home latte is only 10 bucks on Ama­zon, and will save you a lot of cash on drinks. If reg­u­lar cof­fee isn’t fill­ing you up, try adding a spoon­ful of coconut oil to it: the fat in the oil will make you feel full while rais­ing your HDL (the good cholesterol).

4. Cut the appe­tiz­ers. I used to always order an appe­tizer when I ate out, and I cer­tainly didn’t hes­i­tate to split one with friends. Appe­tiz­ers are nor­mally fried and are loaded with bat­ter that quickly breaks into sugar, spik­ing your blood sugar and mak­ing it hard to stop crav­ing food.

5. Get some high energy work­outs. Your body breaks fat into water, car­bon diox­ide and energy. Slow walk­ing around the neigh­bor­hood isn’t going to make you lose weight. You need to breathe more and sweat more, mean­ing you need more car­dio. Turn that walk into a run. Get on a gym and get on a spin bike. If you can watch a TV show while you’re bik­ing, you prob­a­bly aren’t bik­ing hard enough.

6. Start chang­ing your diet. Do all of the above first, because they are low hang­ing fruit and you should see some imme­di­ate gains. Then, start mak­ing sys­temic diet changes:
- Stop going to all you can eat places. Your kids might sur­vive them, but your waist­line won’t.
- Load up on veg­eta­bles. Stop being a 4-​year old and eat your veg­eta­bles. If you don’t like how they taste, try find­ing bet­ter ways to cook them, or find dif­fer­ent veg­eta­bles.
- Limit the boxes. Boxed pasta, snack foods, chips, and other things from the cen­ter of the gro­cery store are ter­ri­ble for you. They are loaded with preser­v­a­tives that I can’t pro­nounce, sugar that spikes hor­mones, and are designed to be con­sumed with­out mak­ing you feel full. Ditch them, or at least severely limit their use.

- Be selec­tive about meat. Plenty of peo­ple advo­cate veg­e­tar­ian diets. I don’t. I think you miss key ingre­di­ents, plus you have prob­lems like depres­sion. But, you should be selec­tive about your meat. Talk to a butcher and get to know the cuts of beef and what they are used for. Get smaller, but bet­ter qual­ity, cuts and prop­erly cook them. Don’t cut out the bacon, but space it out so you can enjoy the bacon good­ness for a long time.

If you do these things, you’ll be that guy or gal still in the gym in Feb­ru­ary and look­ing bet­ter for it!


This post rep­re­sents the views of the author and not those of the Depart­ment of Defense, Depart­ment of the Navy, or any other fed­eral agency.

Did you donate to Da Tech Guy yet?

Every year, more than a few people make the New Year’s resolution to lose weight. Gyms get crowded, diets get started…and then by about now, people start falling away. Work comes back in force, kid’s activities start again, and life gets busy…and resolutions get discarded.

Maybe you just quit, or maybe you’re thinking of quitting. A few years ago, I was in your shoes. I weighed 225 pounds, and the Navy was taping me (measuring my waist and neck) to see if I was within body fat standards. I was always near the line, only a percentage point away from failing. Now I am 185 pounds, well within Navy regulations. On top of feeling better, my blood pressure and cholesterol is at very healthy levels.

So if you’re still up for losing weight, here’s what I recommend:

1. Stop the excuses. You must have the right attitude, or weight loss will not happen. Don’t blame your genetics, don’t say you’re “big boned,” and don’t make excuses. Tell yourself you are fat and that you’re going to lose weight.

2. Don’t drink fizzy drinks. Soda and energy drinks are LOADED with sugar. A regular can of coke has about 100 calories and no nutritional value. Energy drinks are even worse. The sugar causes nasty spikes in blood sugar that make your hormones go crazy and make it hard to fight cravings.

3. Cut the fancy coffee. I’ll just drink a latte for my caffeine, you may say. Hold the phone! Even a standard latte at Starbucks is 190 calories. Anymore it is hard to find just plain coffee. My recommendation is make your own, or just get straight coffee and add what you want. A milk frother for your home latte is only 10 bucks on Amazon, and will save you a lot of cash on drinks. If regular coffee isn’t filling you up, try adding a spoonful of coconut oil to it: the fat in the oil will make you feel full while raising your HDL (the good cholesterol).

4. Cut the appetizers. I used to always order an appetizer when I ate out, and I certainly didn’t hesitate to split one with friends. Appetizers are normally fried and are loaded with batter that quickly breaks into sugar, spiking your blood sugar and making it hard to stop craving food.

5. Get some high energy workouts. Your body breaks fat into water, carbon dioxide and energy. Slow walking around the neighborhood isn’t going to make you lose weight. You need to breathe more and sweat more, meaning you need more cardio. Turn that walk into a run. Get on a gym and get on a spin bike. If you can watch a TV show while you’re biking, you probably aren’t biking hard enough.

6. Start changing your diet. Do all of the above first, because they are low hanging fruit and you should see some immediate gains. Then, start making systemic diet changes:
– Stop going to all you can eat places. Your kids might survive them, but your waistline won’t.
– Load up on vegetables. Stop being a 4-year old and eat your vegetables. If you don’t like how they taste, try finding better ways to cook them, or find different vegetables.
– Limit the boxes. Boxed pasta, snack foods, chips, and other things from the center of the grocery store are terrible for you. They are loaded with preservatives that I can’t pronounce, sugar that spikes hormones, and are designed to be consumed without making you feel full. Ditch them, or at least severely limit their use.

– Be selective about meat. Plenty of people advocate vegetarian diets. I don’t. I think you miss key ingredients, plus you have problems like depression. But, you should be selective about your meat. Talk to a butcher and get to know the cuts of beef and what they are used for. Get smaller, but better quality, cuts and properly cook them. Don’t cut out the bacon, but space it out so you can enjoy the bacon goodness for a long time.

If you do these things, you’ll be that guy or gal still in the gym in February and looking better for it!


This post represents the views of the author and not those of the Department of Defense, Department of the Navy, or any other federal agency.

Did you donate to Da Tech Guy yet?