Lose Weight

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The DRLOSSWTLOSS.COM Program is free. It costs you no money. Your secure PERSONAL WEB PAGE is free and there is no charge to enter data on your page.
All of the exercise is done in zero wasted time as you are already wasting the time enjoyably watching television.
You have to use your free confidential secure PERSONAL WEB PAGE daily logging in your data. This is critically important. Few things are more effective or important as written goals and entered data to track progress and keep you on course.
Throughout this program when I say watching television, it includes any enjoyable activity, watching videos, listening to music, reading, enjoying your computer, etc. The activity has to be enjoyable and allow you to simultaneously use a Schwinn Airdyne in the wasted down time while enjoyably watching television.
When I say Schwinn Airdyne it includes any stationary exercise machine that you are comfortable using. Examples are a stationary bicycle, treadmill, Nordic track, Airwalker, rowing machine, etc. You do not have to go out and buy a new machine, you can use an old one that you already have or buy a used one. It should be comfortable to use and stay ready to use in front of the television. You do not want to be dragging it out of a closet for each use. It is wise to use an atraumatic low impact machine. The stationary exercise machine that I personally use is the Schwinn Airdyne.
Weigh yourself daily and enter your weight on your PERSONAL WEB PAGE in the space entitled "Actual Weight." Your goal is to stay at or below your WEEKLY TARGET WEIGHT which is programmed to diminish by 1/2 pound a week. Thus at the end of a year you will be 26+ pounds lighter watching television. If you lose 1 pound the first week and 1 pound the second week and then gain 1/2 pound the third week - that is okay. You will still be ahead of the 1/2 pound a week weight loss goal.
The Schwinn Airdyne is used a minimum of 4+ times a week. If you try to use it every day it gets too confining and you eventually stop the whole program. If you want to use it every day or even several times a day so much the better, but your goal is to use it 4+ times a week. Start off very slowly at 1 to 2 minutes and increase very slowly at 1 to 2 minutes per week until you are at the level of 1 hour plus 4+ times a week. It may take you 6 months to a year to get to that level but it makes no difference when you make a lifelong commitment. This gradual increase will prevent you from getting exhausted, hating the machine and stopping the program. You must be comfortable using the machine. Remember you do not use the Schwinn Airdyne to exercise, you use it to enjoy watching television.

Record your activity on your PERSONAL WEB PAGE in the spaces entitled "Minutes on Machine" and "Number of Times on Machine."
Counting calories, this is simply done by carrying a 3 x 5 index card, scrap of paper, or hand held computer and recording the caloric content of food just prior to or after eating it. Writing down the calories makes you calorie conscious and you eat a little less. Eating a little less because you are calorie conscious, say 200 calories a day less will add up to a 20 pound weight loss over a year. 200 calories is 2/3 of a 300 calorie donut or 16 oz. of soda. This is not an overwhelming food sacrifice but it adds up. Remember calories count. The calorie content of most foods is usually on the label. Books are available particularly the Dieters Calorie Counter by Corinne T. Netzer which lists the calorie content of most of your foods, including fast food restaurants.
Early in the program when your exercise is under 10 minutes per session, most of your weight loss will come from caloric reduction. When you get to the 30 minutes to 1 hour plus level per session, most of your weight loss will come from calories burned.
Take a multiple vitamin daily and record on your PERSONAL WEB PAGE in the space "Multivitamin" that you took the vitamin.
Take an 81mg. aspirin daily if you are a man over age 40 or a woman over age 50 and have no contraindications to taking aspirin. These contraindications would include aspirin allergy, intestinal bleeding, and taking certain medications. It is a must that you check with your doctor and get medically cleared before going on long term aspirin therapy. Low dose aspirin will substantially reduce your risk of heart attack.