Lose Weight on Zero Dollars

Discipline is the Best Diet

We are almost at that time of the year when so many people make resolutions and don't keep them. Many of these will be about weight loss.

I must say up front that my genes - most likely my father's - keep me reasonably slim naturally. So yes, the following is easy for me to say. I maintain however that an extra 5 - 10 pounds on me shows more than the same 5 - 10 pounds on a much larger person. It is all relative.

Perhaps I have a second advantage. In the early 1970's I worked in London England and at that time they were experiencing a severe sugar shortage. I had to do without. I did and now I don't miss it. I learned to like coffee and cereal with zero sugar - even oatmeal. You get to TASTE the ingredients. OK I confess to real maple syrup on my oatmeal. They also went through a "bog roll" or toilet paper shortage. I might have lost a few pounds searching for it. I definitely do not miss that. 

Having stated the above, I am proud that I work very hard to maintain my weight and fitness even if I don't have a "weight" problem. I am not a fitness expert but I believe what I explain below is common sense and applies to anyone.

So here is my simple approach. One thing is assumed throughout - you have the discipline to follow these recommendations:

1. You do not need to pay a fitness instructor for classes or lessons. Many people do so anyway and they are happy with the results. Good for them. I do this on my own. 
2. You do not need to spend money on special food or to join a points club. Many people do this also and they are happy with the results. I don't.
3. Exercise alone is not the solution. You also have to control what you eat. This goes for any eating or exercise routine. You need both.
4. Learn this measurement and USE IT: 4 grams of sugar = 1 teaspoon of sugar. (It is actually 4.2 grams but make things easy on yourself.) 

That's it. The big one for me on the food side is number 4. Just look at the INGREDIENTS list on packages. In Canada we have laws that mandate this information. Search for sugar and divide that number of grams by 4. You get teaspoons of sugar.

Take a look at some of these common items for starters and be prepared for a shock:

• Any non-diet pop (soda)
• Fruit juice
• Muffins
• desserts
• milk - that's right, milk.
• sweetened cereals
• ketchup

I used to drink a lot of fruit juice and thought it was healthy. In moderation I am sure it is. Then I started applying the formula. YIKES. Now I try to stick to Tomato Juice or V8 types of fruit cocktail. They are lower in sugar.

Here are the things that I think help me most. I : 

•  rarely drink pop - maybe in a mixed drink
•  never put extra sugar (except for that maple syrup) on anything
•  always read those sugar labels and avoid the heavy hitters
•  rarely eat dessert anymore - that's not NEVER but it is not a regular part of a meal
•  seldom eat fast food
•  drink lots of water 

Now for the exercise part. I go to a gym 4 times a week - early morning works best for me. As a side benefit most of the people with whom I now socialize I met at there. Yes I do pay a membership fee but I don't feel the need to hire personal trainers. If you are not a gym person find something else you like - walking; riding; jogging; squash; tennis; swimming; sex. Anything to burn calories and keep your body - especially the abdomen and intestines -moving and contracting. A side benefit here is rare constipation.

Once you get to the point that the above is routine and habitual it will be much easier. I have for may years been the same weight as I was in university. I receive compliments - "for my age". It is very rewarding and that is an incentive in itself.

In closing I refer again to the heading. It takes discipline - lots of it - not money. If you are paying someone for an easy solution they are stealing from you.

Live Long an Perspire!

The Brewster