Is there an easy, affordable, and effective way to implement the Four Word Diet? I think so. Yet, this is no free lunch (pardon the pun). It does require an investment of time, energy, and thought.
Reducing the number of calories one ingests on a daily basis can be achieved without beginning a strict regimen. How? Simply reduce the portion of the food you currently eat at each meal. Start with 10% less. A balanced diet is the next step. I highly suggest eliminating fast food and striving to eat, at minimum, 5 fresh fruits or vegetables a day.
One of the best solutions does not require a gym membership, but will require a small investment of about $30 dollars and is available to the vast majority of people: Manpo-kei. I’m talking about walking! This Japanese word literally translates to “10,000 steps meter” and this means you’ll need to purchase a reliable pedometer to measure the numbers of steps you take. In addition, I highly suggest you keep a daily journal or log this within a spreadsheet to count the number of steps you take daily with the goal of gradually increasing this number to 10,000 a day. This can be done by increasing the number of steps by 20% a week from your initial count or by adding 500 more steps every two weeks.
Is 10,000 a magic number? Not really. It is a useful one and an easy to remember number. Although every person has an individual stride length, 2000 steps is approximately equal to a single mile, so 10,000 steps equals five miles or so. Although every person has a different metabolism, walking a mile typically burns 100 calories, so, walking 10,000 steps is the equivalent (give or take a few) of burning 500 calories. WOW. And while you walk, you can enjoy nature, think about the mysteries of the universe, or listen to educational programs/audiobooks/music via headphones. If you walk with a friend or loved one, you can have a meaning conversation while staying healthy together.
Two experts and researchers in this field provide the following Lifestyle Guidelines:
< 5,000 Steps: Sedentary
5,001 – 7,499: Low Active
7,500 – 9,999: Somewhat Active
> 10,000: Active
> 12,500: Highly Active
Tudor-Locke, C., & Bassett, D.R. Jr. (2004). How Many Steps/Day Are Enough? Preliminary Pedometer Indices for Public Health. Sports Medicine, 34(1): 1-8.
The Four Word Diet is very possible, but it is a choice and requires consistent action and cannot be a ‘part time’ endeavor. Also, I strongly suggest that before beginning ANY weight loss program that you first consult with your primary physician or a heath care professional. Also, if you would like some additional assistance with losing weight, including personal or group coaching, please head on over to nutrtioncoach.com for more information.