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October 16, 2007

No Cost Method

After last my post from last week I was contacted by a couple of my readers and asked if it is effective weight loss was possible on a budget.  I had to stop for a moment and wonder why I was being asked this question....but then I thought about it. 

  • Home gym
  • Zune MP3 player
  • Gym membership
  • BodyBugg calorie counter
  • Protein shakes
  • Ironman scales
  • Web site

I guess I get a bit carried away.  My love for gadgets and such sort of gives the impression that I absolutely MUST have this stuff to succeed in my transformation.  And truth be told...I don't need them.  I just like them.

It is VERY doable to lose weight on a budget.  You just need to understand the principles of weight loss and look for ways to make them work in your life.  So let's review the cardinal rule of weight loss....the rule that everything else is based on.....


That's it.  Now we can move on to finding some low cost ways of making this happen. 

1. You will need to understand about how many calories you tend to burn in a day.  You don't have to have a  fancy shmancy calorie counter.  Just use the following web site to get a ball park idea....


Just answer 5 questions and BAM...you can see how many calories you burn.

2.  Now you need to start keeping track of what you consume.  Another free website to the rescue!


Before I got BodyBugg, I used to use Fit Day to track what I was eating.

3.  Using the information you gather in steps 1 and 2, you now need to figure out how many calories you need to restrict yourself to get the weight loss you are after.  Use the free CALC.EXE program in your computer.  The recommended restriction is around 500 - 1000 calories a day.  So if the Free Dieting calculator says you burn 2800 calories in a day and you want to restrict 500 per day..... 2800-500=2300.  Make sure you eat about 2300 calories a day and you will lose weight....at a rate of about 1 pound a week.

4.  Another free resource that you can use is Calorie King.  This handy website allows you to lookup the nutritional values on most of your favorite foods.  So if you eat something and don't know how many calories are in it, you can find out quickly so you can enter it into your Fit Day log.

That pretty much takes care of dieting...and we haven't spent a dime yet.  Next let's talk about exercise options.

1.  When I first started trying to lose weight, I walked....and I still do sometimes.  One thing my BodyBugg taught me was that during a brisk walk I burn about 5 times as many calories as I do when just sitting at my computer.   Let me show you....


The area in the red circle is me walking for an hour.  I burned about 500 calories.  Just walking...not even running.  That's huge.....and I bet everyone reading this has shoes already.  So again with the FREE.

2.  Clean your house you filthy pig!  Guess what!  House cleaning is one of the most brutal, calorie burning activities known to man...or woman.  The area circled in green shows me weight training for about an hour and the area in red show me shampooing the floors.  Doing the floors burned nearly 700 calories.      


You should see what the laundry does for me...all that bending at the midsection.....that's some hard exercising!  And again....FREE

3.  Play with the kids!  Don't have kids...borrow some from your friends and chase them around.  Don't like kids....chase them with a knife.  Just kidding...you might trip and stab yourself with the knife.  If you don't like kids, play with the dog.

NOTE:  Token Fat Guy does NOT advocate chasing kids with a knife.  If you can't tell what is humor, I'm not responsible for your stupid actions.

4.  Go shopping.  Buying stuff isn't free...but all that walking and schlepping stuff around is.  I used to hate it when Heather asked me to run out to pick up something from the grocery store.  Now I jump at the chance. 

5.  Do you work in an office building?  I'll bet you have some stairs!  Climbing stairs is another no cost way of burning off the flab....and it is cheaper than buying a 'stair stepper'.

6.  Driving around also provides you with an opportunity to burn some extra calories.  Next time you pull up to a stop light flex the muscles in your buttocks (gluts).  See how high you can count to before the light goes green.  I confess that I do this all the time.  At first I used to worry that some one would see me 'bouncing' in my seat....but I stopped caring after I realized that most people around me were too busy picking their respective noses to worry about what I was doing.

7.  Okay...now here's a list of standard exercises that you can try....

  • Jumping Jacks
  • Squats
  • Push Ups
  • Toe Touches
  • Sit Ups
  • Dance (don't tell my coworkers...but I dance in the elevator when I'm by myself)

There's more of course but I think you should be getting the idea by now.  Getting in shape doesn't have to break the bank.  In fact everything I've talked about today is FREE. 

Hall of Shame

Today I want to point out a new item added to the menu at your local Hardee's...the Country Breakfast Burrito!

 attack This amazing tortilla contains the following....

  • A two eggs
  • Bacon
  • Sausage
  • Diced ham
  • Cheddar cheese
  • Hash browns
  • Sausage gravy

This wonderful new culinary marvel stands ready to start your day off with 920 calories and 60 grams of fat!  This is the type of food I've come to expect from the people that brought us the Monster Thickburger which weighs in at a heart stopping 1420 calories.

My nickname for this a food-run-a-muck..................... The Cardiac Wrap.

I think I gained two pounds just writing about this thing.  I need to run to the gym....or maybe to a vomitorium


Anonymous Anonymous said...

Wow- a wealth of info in this blog (of course with a "twist" of Mitchell humor sprinkled in). I have printed out a copy for our next weight loss meeting at my church!
Again- Good Job Robert.
P.S. Would a vomitorium be something for a bulimic dieter?

October 16, 2007 at 10:26 PM  
Blogger Token Fat Guy said...

Vomitoriums were used by the Romans of old times. It was believed...but never actually true...that they were used as a place to go to 'purge'.

I'm glad that you enjoyed the post and hope that your church group gets some use out of my information :P

October 17, 2007 at 12:25 AM  

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