It’s a fact: geeks, after never-ending hours of sitting in front of a PC, get fat easily. I will present you now my experience in losing weight. Too many web sites can give you a lot to read, but geeks like us need clear indications, like in computer programs. This is the reason for which I will present my findings in easy steps, clear to follow. I’m not a fat guy, and I’ve lost more than 7 kilos in three months, without privating myself of pizzas, cakes, icecream, … just making sport and eating better. Forget about pills and diets, follow me, and geek healthy! Remember that reaching (and keeping) the ideal weight for a healthier and happier life is a way of living, not just an exercise to do some months.

STEP 0 -  Set your target [boot-up]
Before to start losing weight you need to know your ideal weight. Many web sites offer you such calculators, and I know you are too lazy to go down in the real world and fix an appointment with a dietologist. You can find a nice ideal weight calculator here. Set your target: it can be a weight, or to fit in some old trousers that you used years ago, or something else. Be realistic, and think about that we are happily living geeks, not models; we don’t really need six-pack abdominals.

STEP 1 – Move: 90 minutes aerobic exercise, twice a week [main]
Buy a pulse rate belt (a cheap one can cost as low as 20€ – and will do his job brilliantly), find a your way to exercise keeping 90 minutes at 130/140 pulses per minute twice a week. Not more. Some web sites like this will help you calculating the ideal pulse rate for burning fat. Indoor bike fits me best, but you enjoy trying bike, jogging, dancing, and every aerobic ativity. Drink one liter water while exercising: you will sweat a lot! You will discover that you can’t run like athlets and keep a pulse rate between 130 and 140. We are geeks; atleths do not have much fat, this is no competition, our target is not theirs, many athlets can’t write Java or Shell scripts. As a good start, you can try a fast peaced walk (not run!) in the park, maybe climbing a small hill. With a pulse rate of 150 you are really doing too much, and you are going to be tired and unmotivated soon. Really do 90 minutes twice a week, without breaks: during the first 15-20 minutes you won’t burn any fat because your body will use sugar reserves from your blood. Don’t give up! Start slow, do some stretching, smile and keep up your morale: after the first 30 minutes you are going to feel better, and… actually you are losing weight! Yeah! Isn’t this the reason you are reading this post?! It’s easer than you can think, and becomes more easy with a friend, a music player or something to read. If you feel hungry while exercising, drink plain water: helps instantaneously. Avoid anything else than water while exercising. Eat a candy (one is more than enough) in case you feel terribly down, and rest. At the end of the exercise, you could have spent 600 calories or more. Move more. Go to work with a bike if you can. You can also if you don’t want. Leave your car parked. Avoid lifts: do you know that geeks are capable to reach the 6th floor without sweating at all? If it’s raining, just take an umbrella and walk. Forget about spot-fat-reduction: the first place where you put on fat is the last place where you will lose it. As simple as that. Weight in the morning after going to the toilet, before breakfast. Try sitting in the toliet in the morning: this will get your intestin more efficient and regular. Expect your weight to be always different each day. It’s normal the to have ups and downs: some days we retain more water in our body, and you will see more weight. Also think that you will build some muscles that will have some weight, and will help you burn calories.

STEP 2 – Eat better [input pipe]
No more calories concentrators like biscuits or crackers as a snack: just fresh fruit and vegetables. Drink green tea. Avoid greasy things. Read the calories income in your snacks. 100 or 150 calories are enough for a snack. Take a look here to see how 200 calories look like. If you eat because you are ansious or nevous, fight your stress and then start losing your weight. Even if we are geeks (=better than the other normal human beings), we can suffer stress. Stress destroys us: stress for geeks is like kryptonite for Superman; have a look at my non-original post on how to reduce your stress. Then you will find much more energy to get fit and to avoid fast food chains. The rule is to change often, eat fruit at least twice a day, and a good portion of  vegetables at least once a day. Don’t forget that you need sugar in the morning, but not in the evening before to go to sleep. Proteins will take care of your geek muscles, reparing  and giving strength. Just buy some books about nutrition, speak with a dietologist, or surf web sites like this to get a better food culture. By the way, you do not need much salt in the salad.
You should never experience hunger. Do you have a work (like me) or some hobby (like me) that makes you sit for hours? Take two fruits (either bananas, apples, oranges, kiwis, strawberrys, ananas, … change often!) and a big bottle of plain water at work. Place the water bottle in a visible place at your desk. Drink often, and eat fruit when hungry. Drink green tea without much sugar. Do NOT skip meals! Never ever. If you had a big lunch, eat at least a fruit or a salad as dinner. Concentrate sweets, sugar, milk and carbohidrates at breakfast, proteins (=meat, fish, cheese…) and vegetables at luch and dinner. Try new vegetables and fruit each week: just go to your favourite market and pick something new. A banana one hour before trining will increase your performance.

STEP 3 – Motivate yourself! [power up]
Tell everyone that you started losing weight. Share your success with your family and friends. Write down an history of your efforts and admire it from time to time. Never decide to do sport or not: just do it twice a week. Enjoy some free time without a keyboard, and forget work…

STEP 3++ – GOTO STEP 1 [recursion or infinite loop cycle]

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A couple of links to learn more:

Better Ideal Weight Body Calculations

Better Ideal Weight – body calculations, Four methods compared.

Howstuffworks "How Fat Cells Work"

Have you ever wondered how your body stores those excess calories as fat in fat cells? Learn about this amazing process!

Howstuffworks "How much sugar do they really put in soft drinks?"

How much sugar do they really put in soft drinks?

Howstuffworks "How Caffeine Works"

You probably drink something with caffeine in it every day — 90% of Americans do. Learn why caffeine is America’s most popular drug and what it does to your body.

Total Daily Calorie Needs

Free online fitness tracker, basic facts and useful fitness calculators to help you lose weight and get fit!

The Top 10 Things You Don’t Want to Hear About Losing Weight

Free online fitness tracker, basic facts and useful fitness calculators to help you lose weight and get fit!

The Hacker’s Diet

The Hacker’s Diet: How to lose weight and hair through stress and poor nutrition