The AJ Program

A couple years ago I was working in a health clinic in a military base in the middle east. There were a considerable number of service members who ended up losing a lot of weight during their rotation at this location. The common variables that lead to an improvement in their body composition were they walked more and they drank less alcohol. The post was large and in order to eat, you would have to walk or bike a quarter to a half mile to get to the dining facility. If you wanted the waffle bar on Sunday, you had to walk a mile to breakfast and a mile home. My average steps per day on this rotation were around 25,000. I wasn’t looking to lose weight and it still happened. 

Given that the country follows Sharia law, alcohol was a no-go. Given the rise in popularity of stronger beers in the US there’s a chance people are getting even more calories and alcohol than they expect. Even if you have 1-2 high percentage alcohol drinks (7-14% ABV) and justify it as moderate drinking, the alcohol and calories may be equivalent to drinking 6-12 light beers. Drinking 6-12 beers a day and calling it moderate drinking should raise some red flags.  

2020 was an interesting year. There were a lot of changes for better or worse. The thing most people won’t argue about is there were a lot of changes in how things worked for a couple of years. 2020-2021, I saw alcohol consumption go up. Patients who formerly drank 1-2 days per week, started drinking 1-2 drinks daily. They also didn’t really need to leave the house and as a result people put on the COVID-19. Bottom line, movement went down, alcohol and calories went up, and people gained weight. 

Cutting out 250-600 beer/alcohol calories and walking more seems like a common sense way for people to lose weight over 6-9 months. Things you’ll notice with a reduction in alcohol - more energy, improved sleep, and improved body composition over time. Things you’ll notice increasing walking - reduction in stress, more clear thinking, more energy, and if you walk with someone else - an improved relationship. 

If you’re not ready to commit to daily walking and a complete elimination of alcohol consider a lighter version of the program. Limiting to no more than 1-2 drinks daily, having a dry M-F, having a glass of water for every drink you have. Start walking for 5 min after each work day as the weather gets nicer. Most people need step wise progressions to improve health over time. Some people respond better to absolute programs. Try to think about which type of person you are before committing to any program. If you yo-yo extremes, try something lighter and more sustainable. If you are frustrated with lack of progress, try pushing harder for 2-3 months.