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Keeping in shape as a Dev

 
Greenhorn
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Hey Fellow Developers! Please share your biggest 2 challenges when it comes to keeping unwanted weight off and being in shape.

Staff note (Ron McLeod):

Also posted:
https://python-forum.io/Thread-Keeping-in-shape-as-an-Engineer
https://forums.tomshardware.com/threads/keeping-in-shape-as-an-engineer.3543550/#post-21403591

 
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Welcome to the Ranch

Without simply advertising a gym or anything like that, what do you do?
 
Jake Siso
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I'm a software developer and am also trying to help my fellow software developers lose weight. I have had problems and solved them for myself and want to see what others are experiencing!

My issue that I dealt with was free/delicious snacks and too much sitting!
 
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Jake Siso wrote:My issue that I dealt with was free/delicious snacks and too much sitting



I have been fortunate enough that I have never been overweight, which is probably why I can get away with eating a lot of high-carb/refined sugar foods (much to the chagrin of my wife!). However, I am in my mid-50s and am more than aware that that refined sugar and all those carbs are not doing my arteries, or most other internal organs, any good.

I try to weight lift every night (I am not a morning person, so although I have great admiration for those that can wake up at 5:00 am and do a workout, I do not share such dedication at that uncivilized hour). I have a lot of equipment in my basement, so there is no excuse for me to go down and exercise.

As for throughout the day, I try to move around every 30 minutes or so, which, let's face it, when you're in meetings or trying to meet project deadlines or providing support at any given time day or night, is not always easy. But most days I manage to move as much as possible. I also try not to miss my half hour brisk walk at lunch (I work downtown in a small city, just off a lake, so there are trails to walk, etc...).
 
Campbell Ritchie
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What's uncivilised about 5:00am? It's a perfectly good time to go to bed.
 
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Jake Siso wrote:Hey Fellow Developers! Please share your biggest 2 challenges when it comes to keeping unwanted weight off and being in shape.


I think in general, the biggest 2 challenges are probably the same for achieving most goals:
   1. being motivated
   2. staying committed

And as a third point - setting goals/objectives and frequently making measurements to determine if the objectives are being met.


For good health, it sounds obvious but:
   - get ample rest
   - be active
   - eat well


For me personally - I try to get 7-8 hours of sleep each night.

I wake up every morning at 5:30am, have a cup of coffee while reading the news, and then go for a 90 minute walk/jog.  It usually works out be around 9~10km (12,000 steps) and burns 800-1000 cals.  Listening to podcasts and music really makes the time fly by.  In the office environment where I work, I usually get around 5000 steps in during the day.  I take the stairs rather than elevators, and make a point of getting up and moving for 5 minutes out of every hour.  If the weather is nice, I'll get a ride to work, and then walk the 6km back home at the end of the day (sadly I can't do this year-round where I live).  If I didn't walk home, then I go for a long walk after dinner, trying to round-out my steps to 25,000 for the day (I don't always get there, but I try).

At home we generally have healthy-ish meals and eat well, but at my office there are lot's of tempting cookies/cakes/doughnuts in the break room, and a subsidized snack tray with chips, candy bars, etc.  I avoid them and bring things to snack on from home such as fruit, veggies, granola bars, crackers&cheese, hard-boiled eggs, etc.

I have a Fitbit health-band/smartwatch which I use with an Android app to track steps, distance, calories burned, active minutes, sleep quality, heart rate.  It really works well, and helps me stay on-track to meet my daily goals.  It even alerts me during the day if I have been sitting too long, reminding me to get up and get moving.

 
Randy Maddocks
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Campbell Ritchie wrote:What's uncivilised about 5:00am? It's a perfectly good time to go to bed.



Insomniac, or overworked??
 
Campbell Ritchie
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Not overworked.
 
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My solution is simple. Repeat after me:
"I am in shape"
"I am in shape"
"I am in shape"

Good. Now believe in what you just said a few seconds ago. Voila !!!
 
Jake Siso
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Thank you for responses so much guys ! I'm conducting interviews with people from IT field who are struggling with fitness to better understand their problems. Would anyone of you hoping on a call with me for 15/20 minutes and answer couple questions about their own experience with fitness and weight loss ? I really appreciate the help, thank you so much!
 
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Motivation is a biggie. I saw something interesting a while back on keeping motivated for the long term (with exercise in particular).

There was a study on BBC's Trust Me I'm a Doctor about how to be more effective in keeping you exercise regime going which I found interesting. They took a number of people who had office jobs and split them into three groups. The first was the control group; this group was just supposed to carry on by themselves as normal. The second group members were meant to compete against each other, so they had a leaderboard for how much exercise each person had done, and at the end of the trial the person who had done the most exercise would win a prize. The third group where meant to work together. The entire third group was given a goal which every member had to meet for the group to get a reward.

What do you think the results were? The first group (the control group) came last, as you might expect. It is hard to keep yourself motivated! The second group — where the members competed — went pretty much the same as the first group, until the end of the trial started looming. At that point people started doing crazy amounts of exercise, in an attempt to get or stay ahead of the others. Not very useful, as there was no improvement for most of the trial, and it is not healthy to suddenly kill yourself with exercise after slacking for weeks. The third group, on the other hand, made steady progress and accomplished their goals! They kept each other motivated, and also there was a feeling of responsibility to the rest of the group.

We could probably take something away from the study. Since multiple people working together keep each other motivated, maybe teaming up with a few collogues/friend would help everyone keep going.

What do you think?
 
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