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Book-2: Guide to Total Wellness -1.0

“Even if you are pre-disposed to be overweight it does not mean you are pre-destined to be fat or unhealthy (or unfit)” – Timothy Ferriss.

“It’s challenging, but you have to at least try to eat right and exercise” – Joely Fisher.

  1.  Take digital photos of yourself from front, back and side in under wear or a bathing suit. Put the least flattering photo where you can see it often each day.
  2.  Find atleast one person to engage in a friendly competition using either ‘total inches’ or ‘percentage of body fat’. Comparing weight can be an option but it is a poor substitute.
  3.  Ignore others’ opinions on your programme. Everyone has an opinion and theories about what to eat, drink and how to exercise. But the truth is most of such opinions are only ‘hot air’. Do remember that little knowledge can be dangerous.
  4.  Take the pressure off yourself by looking at what you need to do, as something you are committed to for at least a week, though preferably for at least 5 weeks. Even exercise. Start by doing something small. Initially determine to stay committed for at least five weeks; the rest will take care of itself as the results will then motivate you further. Five measurements are the minimum necessary for motivation, so at whatever interval you measure, make it for at least five measurements. Remember, habits are formed over time so, give yourself some time.
  5.  Focus on each day, keep a daily diary of what you ate, or did, or measured and, at what time. This will help you analyze your progress, or track the reason in case you did not progress as well as expected. Remember the process for weight loss is a long journey, not a sprint.A study of 1600 obese people by the National Institutes of Health had found that those who maintained such a diary or log began to eat better and live healthier and six months into their diet also lost twice as much weight as those who did not. Also the patterns in their log provided a structure for other good habits to flourish. When you have an aim, find a way to count the steps, to measure some parameter towards it. Just make what you measure everyday slightly better than it was the day before.
When you have an aim, find a way to count the steps, to measure some parameter towards it. Just make what you measure everyday slightly better than it was the day before.

To failure proof your attempt to attain your goal:

  • Make it conscious – keep seeing the before photos and measurements.
  • Make it a game – record measurements – it adds to motivation.
  • Maintain it at least for one week, preferably for five weeks.
  • Make it competitive – embrace peer pressure.
  • Make it small and temporary – Take the pressure off. Commit to one week or five weeks at a time, the results will take care of your motivation for continuing the programme.

Awareness, even at a subconscious level, beats fancy checklists without it. Track your changes or you will fail.

  1. When you have an aim, find a way to count the steps, to measure some parameter towards it. Count calories or count inches or count number of repetitions of an exercise, anything – but count or measure something. Tracking even a mediocre variable, which is directionally right, will help you develop awareness that leads to the right behavioral changes. Just make what you measure everyday slightly better than it was the day before.Remember the decent method you follow is better than the perfect method you quit.
  2. After the first few weeks, gain in muscle can keep you at the same weight for one or two weeks, but the measurements will continue to be encouraging.
  3. Don’t worry about maintaining some sort of a ‘balance’, a word that seems reasonable but, as it cannot be properly quantified, is really meaningless. Planned and timed cycling in diet or exercise is more beneficial.
  4. Also forget common marketer words such as, Aerobics, Toning, Firming, Shaping and Cellulite. Cellulite is nothing special it is only fat and can be removed in the same manner. Forget even scientific sounding words such as optimal Health and Fitness, these escape precise definition and understanding. Optimal for what – be precise? Ask yourself- can I measure this? If you can’t measure it, it is meaningless.Your programme should be specific in its actions and its goals, such as : I aim to lose ‘so many’ kgs or ‘so many’ total inches.

Typical page of a daily dairy 0600 wake-up after Good / Fair / Poor Sleep (because of – late night / TV / over ate or drank)

*Time Activity #Food & Drinks *#Remarks –
Consumed Feelings
0600 – 0700 Breakfast
0700 – 1000
1000 – 1030 Tiffin
1030 – 1300
1300 – 1330 Lunch
1330 – 1700
1700 – 1730 Tiffin
1730 – 2000
2000 – 2030 Dinner
2030 – 2100
2100 – 2130 Warm Milk One Glass
2130 – 2200 Bed Time



  1. *The timings may change to suit your biocycle and schedule (See – Meal Timings, Pg. 86).
  2. #Quantify and specify – Say – Half cup of sprouts or two eggs and a cup of vegetables, etc, or 20 / 30 min walking or completed exercise or meditation schedule in 20 min and so on.
  3. *#Feelings can be described as Lethargic, Tired, Hungry, Energetic, Good and Happy.


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