The SUCCESS  we are talking about is a formula mainly based on the habits of successful weight controllers from the National Weight Control Registry. This post features the letter U for UNPLUG.

Unplug yourself does not mean literally. But, Registry participants report watching less than 10 hours a week of television – that’s less than an hour and a half a day. How do you compare to that? No mention is made of computer time or going to the movies or other such sedentary pursuits. How much time do you spend surfing the net or on Facebook?

Here’s what I think: if you were to keep your total sedentary TV, internet, movie, Facebook, reading, etc. time to 2 hours a day or less (other than while at work) and you are active for much of the rest of the time, you would probably be making a positive contribution to controlling your weight. If you exercise or do housework or engage in some other activity, while the TV happens to be on, then I would not count it as part of the 2 hours – as long as you are truly active, moving, more engaged in the activity than in the TV.

So, going back to our last discussion about the letter S for SCHEDULING, schedule your workout or some housework during a TV program you want to watch. You’d be surprised how easy and enjoyable it is to watch and move at the same time, without missing anything from the show. Plus, you tend to intensify your movement during the commercials. This has the additional benefit of helping you avoid those annoying ads, especially the ones that try to make you hungry or thirsty for calories you don’t really want or need.

Go ahead, try unplugging yourself more often. You’ll be glad you did.

This article originally appeared in the June 2010 issue of the Healthy Habituator, our monthly newsletter. Sign up for the newsletter in the box on the left side of the page, and be among the first to get the latest information from Healthy Habits Fitness!