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Weight loss for Internet marketers

One of the occupational hazards with working at a desk all day is that you tend to neglect exercise, eat junk food and end up putting on weight and having your body in bad shape.

For me, this has translated into putting on about 33lbs (about 15kg) since getting married and not being able to do most of the things that I used to be able to do.

Yes, I could probably have signed up for a continuity plan for colon cleansers and acai shakes, but the plan for me seemed to be opting for a lifestyle change.

All the money in the world isn’t going to help you if you’re not able (or around) to enjoy it.

Especially with 2 young kids, aged 2 and 5, I am hoping to be here for a long time to see them grow up, attend their sports games and performances, see them graduate and get married one day.


I enrolled in a hospital-managed weight loss program which started about a month ago.

It has a lot of fancy stuff like getting a MRI (magnetic resonance imaging) and a MRS (magnetic resonance spectrometry), and a battery of other tests to establish my baseline health before the start of my program.

The results are that my BMI (body mass index is 29 — anything over 27.5 is considered overweight). At about 1.78m (about 5’10″) I weighed about 92kg (202lbs). With a 39″ waist you’d think that most of the fat would be around my abdomen/stomach. But instead the MRI scan showed large deposits in the love handle around to the left and right of my lower back. The fat deposits look like it was a couple of cm thick. Around my abdomen, the fat looks like it’s about 1cm thick.

But that’s not the worst of it. I’m at an increased risk of heart disease and being overweight means my insulin levels and ability to process sugar are lower than usual – which could lead to an onset of diabetes. None of this is particularly fun.

If you’re not like – not particularly happy with where you are now, or heading to where you want to be – then taking a comprehensive medical will give you pointers on what your next direction will be.


On the plus side, my metabolic rate appears to be higher than normal, at about 1780 calories/day. The average 20-something has a metabolic rate of about 1400 calories/day, so some of the stuff I’d discovered when I was younger, that I was able to lose weight pretty easily and put on muscle mass pretty easily, seems like they would work in my favor in achieving my goal.


The regimen that I’ll be starting involves changes to my diet and getting on a regular series of exercise.

For now the diet changes involve cutting down on fried food (mainly because most food prepared in restaurants are fried in palm oil, which is high in saturated fat and trans fat), fatty food (like pork belly), and reducing my food portion sizes. Over the years I’d kinda become the de facto “food finisher” for the family when we went out. So finishing up the food was having a long term negative impact on my health.

Having worked on medical stories for a Singapore newspaper and reading about people who have heart attacks and strokes and ending up paralyzed or even worse, suffering from “locked-in syndrome” (where you’re aware of what’s happening around you, but you’re not able to talk or move your body – I’m becoming more aware of my own mortality.

Whether you’re an affiliate, a product creator or service provider, all the money in the world isn’t going to help you if you’re in poor health and not able to enjoy it.


So back to the diet – besides cutting down on unhealthy food, reducing my food portion sizes, the other major thing is taking meal replacements. The meals are rated at about 600 calories each and consist of (from what I can tell), a type of carbohydrate similar to milk powder, and a whey protein powder, which lessens your hunger pangs. By replacing two of my meals each day with these meal replacements, it reduces the overall calorie intake and theoretically should result in a net loss of weight (unless you decide to finish off a pint of ice-cream cos you’re hungry…..).

For the most part I’ve been good and followed the diet, and have lost about 2kg (4.5lbs) since starting this past Monday.

I’ll be tracking my weight loss in this Google doc spreadsheet.


The exercise sessions will start up next week with a personal trainer – they’re three times a week, of about 2 hours each session. So I expect the pounds to fall off.

I don’t expect that it’ll be as intense as going on a p90x program, although I’ll probably be at 80% of my heart rate, so that should ‘burn the fat’.

The plan is to see this program through and come out it healthier and even more ready to take on the world. And you’ll get to read periodic updates here.

Post your comments or questions below.

45 comments on Weight loss for Internet marketers

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    October 14, 2011 at 5:33 am (3149 days ago)

    Good stuff and good luck. I needed to get back into shape and P90X with Shakeology has helped out a lot. I’m back to being near my HS graduation area which is where I need to be.

    Good Luck

  2. Andrew Wee
    October 14, 2011 at 12:54 pm (3148 days ago)

    Hey Browie, so p90x w/ shakeology worked well for you?

    Not too familiar with shakeology. I’ll google for it.

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    October 14, 2011 at 1:50 pm (3148 days ago)

    Try Tim Ferries 4 hour body topic on slow carb diet. I’m working on it. Swimming is the easiest way to lose weight.

  4. kumo
    October 17, 2011 at 5:54 pm (3145 days ago)

    Lack of exercise is one of my problems too. I try to stand for couple of hours everyday while using my desktop. Although the work out is not enough but it is better than sitting down one whole day.

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  6. Hammad
    October 31, 2011 at 8:37 pm (3131 days ago)

    Good on you to get checked through a hospital. Most people dont do those kind of checkups unless there is something vitally wrong with them.

    One thing that I have been trying is doing home cardio exercises while Im working. Look up M100 on youtube. These are short intense exercises which give you similar results to running/jogging and have been a great addition to my daily routine.

  7. Launch Beast
    November 13, 2011 at 6:24 am (3119 days ago)

    I definitely know how this goes. I have packed on a solid 20 pounds since I started this 2 years ago, and thats with working out! I think that one of ther better things that you can do is just to get into a routine. Wake up in the morning, work out, and then shower. That is the way that I go about it and I have had some success, but obviously I need to add some extra time to my daily time on the treadmill to get these pounds off.

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    I read your blog. It really very hard if you are not able to enjoy with your family and friends when you put on some unnecessary weight because of our own mistake. One need to manage his/her physical and mental exercise to stay fit.
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