Wellfie Wednesday: Major Keys To Success

Wellfie Wednesday: Major Keys To Success

This weeks Wellfie Wednesday post got me feeling like I’m in a DJ Khaled video. Wellfie Wednesday: Major Keys To Success

1.     Be physically active

a. “Walking is man’s best medicine” –Hippocrates.

b. The current physical activity recommendation for adults is 150 minutes of moderate activity, 75 minutes of vigorous activity, or a combination of both.

2.     Maintain a healthy weight

a. “Let Food be thy medicine and medicine be thy food” –Hippocrates

b. It’s near impossible to outwork an unhealthy diet. While physical activity plays a role here, we cannot neglect nutrition.

c. What’s a healthy weight? In the study linked below, they measured waist circumference. Generally, the recommendation is for men to be less than 40 inches, and women less than 35 inches.

3.     Avoid tobacco use

a. “Smoking sucks for health.” –Not Hippocrates

b. Okay, I don’t have Hippocrates quote about smoking. I don’t think smoking tobacco was invented yet. We’ve known for some time though that smoking is bad for us. I did some searching and apparently U.S. physician Benjamin Rush wrote about the dangers of tobacco use in 1798. During the 1920s the first reports linking smoking to lung cancer appeared (link).

4.     Limit alcohol consumption

a. “Everything in excess is opposed by nature.” –Hippocrates

b. In other words, drink responsibly. Maybe that’s not quite a direct translation. Nonetheless, many of us have probably experienced alcohol in excess being opposed by our bodies. Interestingly, moderate alcohol consumption (no more than 1 serving a day for women, and no more than 2 servings a day for men) may have some health benefits.

5.     Sleep well

a. “Sleep and watchfulness, both of them, when immoderate, constitute disease.” -Hippocrates

b. Keeping in line with the last quote, moderation is key.  I think it’s safe to say lack of sleep is more of a common problem than excessive sleep for most of our busy American lives. It is recommended adults get at least 7 hours of sleep per night.


Maintaining a healthy weight is my major goal for this years #SummerOfMove with Team #MQuattro.  I started this competition at 328 lbs, and my goal is to get under 300 lbs by the end of the summer. I will be documenting this lifestyle change with my weekly Wellfie Wednesday blog posts and updates.

Scale week 1
Scale week 1
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