In my post, Never Let Yourself Go, Part II – Your Body, I promised that I would give you the details of my diet from about 10 years ago that led to my losing 25 pounds in one month. So here they are.
When I discovered that I was, in fact, overweight, I, for the first time in my adult life, found myself in completely unfamiliar territory. I had always been terribly thin and never had to diet. I felt I did not have the skills or knowledge necessary to pull this off since I had never done it before – diet, that is. Then I realized that my mother, God Bless her, had been on a diet for as long as I could remember and, well, it didn’t seem that she really knew what she was doing either. I mean, if someone is always on a diet, there would seem to be some kind of disconnect there somewhere, right? So I knew that I didn’t want to do whatever she was doing.
Then out of the blue, I remembered a comment from my high school Science teacher who said that if you want to weigh 123 pounds, you simply consume the number of calories necessary to sustain your body at 123 pounds. Eureka! A scientific formula to which I could relate.
My teacher was trying to convey to us the scientific principles of calories and energy. He explained how a skinny person, like me, could eat what seemed like an enormous amount of junk food and never gain weight, while someone who ate what was touted to be a more healthful diet of grains and fruit could be overweight – it’s all in the calories. Take in more calories than you expend, the body stores the extra energy as fat. Plain and simple.
Now, if you’ll recall back about 10 years ago, counting calories as a weight-loss method was no longer popular. In fact, weight management instructors were saying that counting calories was the worst way to try to lose weight. But I remembered a comment from my college Health and Safety instructor who said that counting calories is the only scientifically proven way to lose weight. I like science. So with confirmation of my plan, I set out to find a way to customize a calorie-counting diet to suit my needs and achieve success.
At first, I really didn’t know how much I was supposed to weigh. I thought, maybe I’m supposed to weigh 150+. Maybe a Size 10 is right for me at this age. Wishful thinking, but I knew better. I worked for an insurance company at the time and was able to get their weight tables used to determine a healthy weight based on height. This gave me a range. I then went onto the internet and found a program that would also use my body frame and activity level to get the range a little more narrow. This gave me a range of 123 to 135. I decided to shoot for 123, figuring if I fall short – I’ll still be in good shape. At this point, I needed to lose 26 pounds.
My next step, and this is the critical part, was to determine how many calories I needed to consume to become a 123-pound person. When most people think of a calorie-counting diet, they immediately think of cutting their calories back to an unsustainable amount – like 1,000 to 1,200 calories a day. That’s the first place people go wrong. All you need to do, is determine how many calories your “future self” will be eating when s/he weighs that ideal weight. This is much easier than you think and is a critical part of the program.
I decided against adding an exercise regimen to my plan in the beginning for two reasons. One, I had been a member of a gym for several years and every time I stayed with a routine, I gained weight. Which was part of the reason why I was having to do this to begin with. I didn’t watch my weight and “treated” myself every time I worked out – adding calories and, apparently, fat. Plus, and this is reason number two, it was going to be difficult enough just keeping up with the diet. I wanted to get the weight off first, and then tone my muscle while maintaining my 123 weight. One thing at a time – focus.
So how does one go about eating like a 123-pound person? Well, first you have to figure out how many calories will sustain your body at 123 pounds given your height and activity level. I again, consulted the internet. There were fewer sources out there back then than there are today, and I have no idea what the one I used was called, but here is one supplied by the American Cancer Society that is easy to use. Simply enter your goal weight and be honest about your activity level. I would choose sedentary. That way, you don’t have to lift a finger if you don’t want to and any exercise you do get would just be icing on the cake. OH! That was cruel – sorry! Moving on to the next step.
Now that you know how many calories you should be consuming, and this is where it starts to get difficult if you let it, you need to keep track – meticulously – of exactly how many calories you consume. I mean every piece of gum, breath mint, sip of soda – everything. Here’s what I did.
I started an Excel spreadsheet with each day listed at the top and the meal times at the left side. The calorie number I was given back then was 1425 calories per day. I divided that up into 300 calories for breakfast, a 100 calorie mid-morning snack, 300 for lunch, 150 for an afternoon snack, which left a whopping 575 calories for dinner. In this spreadsheet, I would log my actual calories for each day. I kept the sheet on a floppy disk, updated it every time I had a meal or snack and took it back and forth with me between work and home. I counted everything, and ate nothing that I couldn’t get the calorie count for. If you think this is over the top, just remember that you’re not going to do this part forever. I only did it for three weeks. After that, my body was retrained. We’ll talk more about that in a minute. The next step, was figuring out what to eat.
This could have been the diet breaker if I had allowed it to be. But I was determined. As stated earlier, I decided to eat absolutely nothing that I could not get the calorie count for. So I started out with pre-packaged and frozen meals. Ten years ago, there were good options in these areas, but not as many as there are today, so I became bored rather quickly. I then decided to research restaurant caloric charts. I found a book, which is out of print today, but very similar to the Fast-Food Guide. I used this book, in addition to as much information I could get both online and in the restaurants regarding the calorie counts of their food. Again, if I could not get the calorie count, I did not guess, I simply did not eat it. This is very important. I’ll explain why a little later.
Armed with a plan, a tracking system, and plenty of choices, I felt that I could stay on the diet as long as necessary as long as I did not become overly hungry or weak. I did have to adjust my caloric allowances for each meal and snack because eating only 575 calories for dinner was next to impossible. But I did stick to my daily allowance of 1425 and did not go over – even if that meant going to bed hungry. I learned that it’s okay to be hungry every once in a while. Too many of us have the belief that if you’re hungry, there’s something wrong with you, when in reality it only means that your stomach is empty. It’s a physiological response – that’s it. It does not mean that you must eat right away!
Another paradigm shift was realizing how small the difference was between a 150-pound body and a 123-pound body. This is the reason why keeping a log is so important and sticking to your allotted amount of calories is so important; the number of calories between the two are so small! One piece of cake or candy, or anything similar really will “blow” your diet. It could mean starting all over, which is what most people do and become tired of. Who wouldn’t! If the reward for something is failure, we soon lose interest in doing that thing.
For me, right now, an extra 100 calories per day would add 7 pounds to my weight in about a month. One hundred calories is nothing – and yet everything! You can use that calculator I gave you above to play around with different weights and calorie ranges. You’ll notice very little difference in the amount of calories you can consume at various weight levels. This is why so many people fail on diets – especially calorie-counting diets; they fail to track their calories honestly, and fail to exercise their self-discipline long enough to notice results. This is also why fad diets work at first, but then eventually fail. Fad diets usually have you consume or eliminate one particular food group, which causes you to drop your caloric intake for a few days or weeks. Gradually, however, you resume your original caloric intake, just with different foods. The diet stops working and you stop the diet. But if you earnestly count your calories, and you really want to lose weight, my system will work for you.
I also learned what kinds of foods to eat to make my calories last longer and give me more energy. Foods high in fat and sugar pack a ton of calories with very little benefit. The proportion of benefit to calories is not worth it. Foods high in protein and complex carbohydrates gave me plenty of sustainable energy, did not leave me hungry after two hours, and helped me meet my goals easily. When it came to fast food, I learned very quickly that there were some restaurants I just needed to stay out of - forever! Sure, I could have a Big Mac with fries and a coke, but that was almost my entire daily allotment! I also learned that small changes make a big difference. For example, when I went to Taco Bell, the new diet meant getting 2 tacos instead of 3, and a diet Pepsi instead of regular. I had almost as much food, didn’t really miss what I didn’t have, and it paid off big time.
While I’m not a candy or sweets person, I do like peanut M&Ms. I literally took the calorie count for a package of M&Ms, divided that by the number of them in the package, and had an on-going snack relationship with M&M’s. I guess I’m lucky to be one of those people who can eat like only 3 at a time. It would sometimes take me an entire week to finish off one snack-size bag! But the point is, I ate everything I wanted. I just paid the price for it and before eating it, debated on whether it was worth the price – just like a really nice clothing item. I’m sure you’ve done that before; you find a really nice suit or something you like at the department store, try it on, it looks really good, but then you look at the price tag and put it back. You have no problem putting it back on the rack because the price is simply not worth it to you at this time. Eating can be exactly the same way; is what you’re about to consume really worth being overweight?
Another method I used to be able to eat whatever I wanted was to “save” calories. This was actually fun. I had a friend at work who liked to go out on Friday nights. Her husband always worked a night shift that night, so when my husband was out of town, we would treat ourselves to dinner and a movie. She was supportive of my diet, but really craving a piece of “Derby pie” from a local restaurant. We made our plans on Monday, and I started “saving up” enough calories to be able to eat that piece of pie come Friday night. I called the restaurant on Monday and found out that one serving was 750 calories. Using my Excel spreadsheet, I decreased my calories just a little each day and each meal until I had exactly 750 saved up. That was, without, a doubt, the best tasting piece of Derby pie I’ve ever had – before or since! But the best part was, the next morning, my weight was continuing to fall. Which brings me to the next topic, I have yet to discuss how quickly the extra weight came off.
It was fast. My husband went away for two weeks on a business trip. One of the reasons I decided to start the diet at this particular time was because I knew it would be easier if I had only myself to worry about. I didn’t have to cook a big meal for him every night so I could get away with my Lean Cuisines. By the time he returned, I had lost 15 pounds! He could hardly believe it – he said I looked like a different person. I could tell a big difference in my clothes, but I had not really noticed a difference in the mirror yet – probably because I was wearing the same clothes. In about another week I lost the remaining 10 pounds almost effortlessly. By this time, my stomach had shrunk and my body was adjusting to my new habits. My system was working and I was working my system, everyone was supportive of me, and I was very pleased with the fast results. I really lost the weight I wanted to lose in about three weeks, but I stayed on the diet another week to really let it set in. I wanted to develop the habit of eating like a 123-pound person and wanted to make certain my body had fully adjusted. I also wanted to make sure I was eating as many calories as I could. In other words, if I continued to consume 1425 calories every day, would my weight level off at 123 like it was supposed to? Were the formulas used by the calculators accurate? The answer, as it turns out, is yes, they were very accurate.
Now, a lot of people who read this will say that losing that much weight in 3 weeks is unhealthy. I disagree. I experienced no negative side-effects whatsoever. I was eating more healthfully than before, overall. Your body will love you for this. If you think about it, no one’s body wants to be unhealthy. Your body craves to be strong and dependable. I really didn’t feel like I was depriving myself of that much. I ate almost as much food as before the diet, and I definitely ate as much as I truly needed to eat. While I would not, and do not now, eat a steady diet of frozen dinners and restaurant food, it helped my body to realize what amount of food is healthy for me. When I went off the diet, that is, when I stopped using the Excel spreadsheet, my stomach told me when it was full. I no longer needed a chart to tell me how many calories were in a menu item because my stomach told me when I had consumed 300 calories. And the amazing thing was, my body knew the difference between a 300-calorie lunch, a 150-calorie snack, and a 600-calorie dinner. I had developed good habits through this process that have stuck with me for 10 years now. I know when I’ve overeaten before getting on the scale. When my husband and I are planning an evening out and I know I’ll want to order the steak and lobster, I start about a week ahead of time, “saving” enough calories to be able to do that. I guess my retort to anyone who thinks this diet plan is unhealthy is this: which is healthier, fast weight loss by creating good habits through the use of some pre-packaged foods and healthy fast-food choices, or being overweight?
My husband used this plan to lose about 20 pounds over a two-week period just a few months ago. He was suffering from sleep apnea and knew losing weight would make a big difference – and it did. The sleep apnea is now gone, and he eats whatever he wants but maintains his new weight. We both weigh two to three times per week, and if we notice a gain, we cut back for the next couple of days. It’s so easy when you have just a couple of pounds to lose.
For you supplement junkies out there, if you really feel the need to take a pill to lose weight, you can do that with this system – take a good quality multi-vitamin. I use Centrum – not for weight loss – just for my general health, which is all you really need to do. Have you ever noticed how all of those pill-based weight-loss systems tell you that if you follow their plan exactly, which includes taking their miracle pill, eat complex carbohydrates, and exercise daily, they will guarantee your weight loss! And if you don’t do those things the guarantee is voided. Hello!
I’d like now to summarize this “diet plan” for you. I’ve shared a lot of insights and might have confused you along the way, so to be sure you understand the process step-by-step, here it is.
Debra’s 7-Step Plan for Achieving Your Ideal Weight
- Make a commitment to yourself to become healthy. Use a daily affirmation like, “I think and eat like a 123-pound person.”
- Research your ideal weight. Some people know the weight at which they feel their best. If that’s you, use that. If not, find your ideal weight by clicking here.
- Look into how many calories will sustain the weight you desire to be. Click here to find out.
- Focus on weight-loss only for now. You’ll add exercise when you’re ready.
- Keep detailed records. This is the most important part. You cannot guess or be “close enough” on this one. Your body’s habits are off – or you wouldn’t have a problem to begin with. You must use your mind to retrain your body. If you cheat on this, you’re only cheating yourself and your diet will fail. Don’t do that to yourself. You deserve to be healthy. If you find yourself thinking about cheating, go back to number one and strengthen your affirmation with a reason. “I think and eat like a 123-pound person because I want to live long enough to see my grandchildren graduate from college.” Remember, being overweight is an illness that will kill you.
- “Save” calories ahead for special treats. To “cheat” on your diet legally, use your tracking system like a bank account. Save up enough calories to indulge yourself at a future event. Don’t allow yourself to consume the calories first, then pay for them the follwoing week. That doesn’t work and is another source of failure. Pay for them in advance and only use up what you’ve saved for – think of it like a pre-paid calorie card!
- Surround yourself with only supportive people. If someone says to you, “Wow, what happened to you? You look bad! Have you lost weight? Why? You didn’t need to lose any weight – you looked terrific before, not you look sick.” Just ignore them. They’re either jealous, or have a very twisted view of what a healthy person is supposed to look like.
Good luck and feel free to use the “Comments” link below to ask questions.
UPDATE 3/31/07: DUE TO THE HIGH NUMBER OF COMMENTS AND QUESTIONS, I HAVE POSTED AN UPDATE TO THIS ARTICLE AT UPDATE TO WEIGHT LOSS ARTICLE.
UPDATE 9/17/07: LATEST UPDATE IS TO EXERCISE, OR NOT TO EXERCISE; IS THAT REALLY THE QUESTION?
AND ON 10/01/2007, AMANDA FARIS WILL SHARE HER PERSONAL SUCCESS STORY WITH THIS SYSTEM - YOU WON’T WANT TO MISS IT!
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Posted under Education, Inspiration, Motivation, Weight Loss
This post was written by Debra Moorhead, Motivational Speaker, Author, and Coach on October 11, 2006
Thanks so much for posting this! I know you have explained this to me before, but I never took the time to actually put it into action until now…and it’s working!
That’s great, Mandy! Just keep at it until you reach your goal - I know you can do it.
Debra,
Dr.Moorhead told me about your new blog yesterday. This is very informative and interesting. I have to leave the house right now, but will study this more in depth later. Can’t wait to study your points of interest. Looking forward to learning from you.
L. Rae
Debra,
Great job on this article! It is all laid out so simple. The biggest step is actually taking action and doing exactly what you did during this month.
Karen Gates
Negative Calorie Diet
This is a great article. You are a very informative writer, and I appreciate it all!
Counting calories-what a simple concept! My husband and I are not overweight, but we do have a bit of weight to lose. We started counting calories on Thursday, January 18th. I have lost 5 pounds, and it is so simple. I never paid attention to my calories before, and I think the way I was eating lately would’ve increased my weight by 10 pounds easily. Now, my scale is going down, and I don’t even feel like I’ve put in very much effort.
Thank you for the incite.
That’s great, Mari. I wish everyone could realize how easy this diet plan really is. Good luck to you and your husband.
I have been doing the low calorie thing since January 2nd, and i’ve lost about 10 pounds over a month. I was only eating about 1000 calories a day though. Is that what was slowing the weight loss down? Will eating more calories according to my goal weight speed up the weight loss?
Helen,
A lot of nutritionists and physicians who specialize in weight loss say that you should never reduce your calories below 1200 per day because doing so will cause your metabolism to slow down, making your weight loss slower. From a strictly scientific standpoint however, consuming fewer calories should cause faster weight loss. What I would do if I were you, is consider two things. First, how has your energy level been? If you’ve felt sluggish, then you probably are consuming too few calories and your metabolism will kick back in and help you if you consume a few more. Second, I would try consuming the number of calories necessary to maintain my ideal weight and see what happens. It could very well be that you are depriving yourself for nothing. Does that make sense?
Please keep in touch and let us know what happens. Congratulations on your success this far!
I just wanted to update you on our progress! My husband Josh has lost 15 pounds, and I have lost 11. It has been about 3 weeks.
We have not felt deprived or like we are dieting. The only challenge is finding out how many calories are in foods if we decide to go out to eat.
Thank you so much!
That’s awesome, Mari! Keep up the good work and please keep us informed!
I have been on a “diet” of some sort since I was 13, just trying to maintain a size 8. I even forced myself to be anerexic for a few years, but psychologically I just didn’t have an eating disorder. All diets include exercise, and I just gain muscle with exercise, I feel better, but my pants size doesn’t shrink with workouts. Thank you for your honesty of your personal experience. Its so simple, I’ve always known this, just never heard any succuess stories and thought it would be a gradual, long drawn out process. I just want to have a closet with one size in it, not maintain a year round wardrobe with size 6 to size 14. I know this will work because like you said its science. Thanks!
Sariah,
Go for it! I’ve heard from a lot more women, in addition to the ones who have posted here, who say that this plan is working for them as well. It’s almost too simple, you know? We think it has to be complicated in order to work, but it doesn’t. If you run into any snags, feel free to e-mail me.
I just found this website last night and today I decided that I will try it out! My only question is regarding exercise. Usually, I burn about 450 cal. with cardio (stationary bike) per day. How will this effect my weight loss results? Many thanks.
Monica
Monica,
If you have already developed a habit with the stationary bike, and by that I mean you’ve been at it for more than 30 days and YOU LOVE IT, keep doing it. You will simply adjust your caloric intake to allow for it. Most of the current daily calorie needs calculators allow you to choose your activity level. I advise almost everyone to choose “Sedentary,” but you should choose “Moderate.” The most important aspect, is to lose the weight. So if the calories you’re consuming are not causing you to lose within a week, cut them back. Does that make sense?
i used the american cancer society website to determine my calorie needs to weigh 110 which is ideal for my height, and it gave me 1,452 calories. For you, you were given 1,425 calories, and i’m sure height plays into this, but why is your calorie amount smaller? I’m 5′2 and a small frame.
Trixie,
Thanks for that question - it’s a good one.
The calculator that I used 10 years ago is no longer available. I just tried the American Cancer Society’s for my ideal weight of 123 and it calculated 1624, which is probably more accurate. I dropped way down below - like to 114 - before I realized I could afford to eat more calories.
I suggest you give it a try, but if you have any trouble, let me know so I can try to find another link for everyone.
First of all- this weight-loss plan is working well for me- I’ve lost about 16 lbs in 24 days, which I am proud of. However, I can never tell whether I’m “plateau-ing” and I feel that I should be losing more weight than I am. Am I doing something wrong and/or is there something I can do to speed up the process? (fyi, I am 170 now, trying to reach 130–lots to go!)
Trish,
That is awesome – congratulations! Now, don’t get bogged down in terminology from other weight-loss programs. You’re doing great. To keep it going, just keep focusing on your calories. Say to yourself, like 2000 times a day, I think and eat like a 130-pound person. I weigh 130 pounds.” Do you think the 130-pound Trish worries whether she’s doing the “p” word you mentioned? I’m thinking not. Why? Because she’s happy weighing 130 and enjoying food, and enjoying her life.
Now, I’m going to go a little deeper here. How will you feel once you’ve reached your ideal of 130? Take time to feel that for a moment. Now know this: that same perspective is available to you now. Feel that now. For just a couple of minutes. Then, focus, like a thoroughbred in a derby race, on counting those calories. Enjoy the food you eat, and the calories you consume, from the perspective of the 130-pound Trish. Does that make sense?
Hello, I just began working out today. I am a 5ft 1 inch, 20 yr old student that has gained more than the average “freshman 15″… I am currently 150 pounds and trying to get back down to my normal weight of 123. I calculated and my daily intake should be around 1600 calories a day.. I did the math and if I eat 1600 cal. a day (380 calories less than what I’m eating now) and 1 pound = 3500 calories… I would be losing 6.5 pounds in 2 months… can this be right.. because if it is it is very discouraging.
i loved the article and it made sense to me.
I have 10 lbs to lose to be at the high-end of my ideal weight. I’m going to go for 16 and feel great. I’m going to go for it with your plan!
Rebecca - go for it!
Melissa - so many women have e-mailed me with a similar question.
EVERYONE - I am working on an update to this article. If the plan is working for you, stick with it. It’s working for hundreds of people now. If you think you’re eating too many calories to achieve your goal fast enough, I’ll explain more on Friday, March 30th.
I started an approach similar counting calorie strategy a few weeks before reading this. Your’s seems easier to follow. I printed this to share with my wife. And I will be giving it a 30-day trial the day after Easter. I will be posting my goals and results on my blog. Hope to report back here with success in thirty days.
Good luck to you, Jonathan, and PLEASE keep us informed!
Just an update. My wife is following your approach. I looked up my my ideal calorie count and found it to be slightly more than what I had set up for myself, but very close. So, I was doubly confirmed by the count. I have been basically following it for three weeks. I weighed myself on two different scales, so I can’t be totally accurate. According to the scales I lost 11 pounds, but I will give a 5 pound margin of error. So, it could be anywhere between 6 and 16 pounds that I have actually lost. So far, the concept seems to be working.
Check out http://jonathanpippenger.blogspot.com if you want to see more details on how I am following the diet.
Just an update. My wife is following your article. I looked up my my ideal calorie count and found it to be slightly more than what I had set up for myself, but very close. So, I was doubly confirmed by the count. I have been basically following it for three weeks. I weighed myself on two different scales, so I can’t be totally accurate. According to the scales I lost 11 pounds, but I will give a 5 pound margin of error. So, it could be anywhere between 6 and 16 pounds that I have actually lost. So far, the concept seems to be working.
Check out http://jonathanpippenger.blogspot.com if you want to see more details on how I am following the diet.
Great, Jonathan! Keep up the good work and please continue to update us. I know you’re doing that on your blog as well. Don’t hesitate to e-mail me if you or your wife run into any stubbling blocks. I’m here to help and want you both to be successful.
This is very, very encouraging!
I’ve been trying to lose weight for quite some time now, but it just never seems to come off!
I’m very good at maintaining a certain weight, but every once and awhile i’ll have a big family weekend or something and what do you know! +3 pounds.
Basically, that’s what happens to me over and over; maintain for a long time, then gain a bit, maintain for a long time, then gain a bit, etc.
Over Christmas I decided it was time to put a stop to this, and I began working out more often - probably about 3 times a week for an hour and a half each time.
But nothing! Nothing at all.
I’ve been going over and over ideas in my head. Maybe I needed to try some sort of weight loss pill? Or further better my diet?
Well.. of course that one would help..
The way this sounds though seems the smartest and safest way. I’m very encouraged by the responses you’ve been getting, as well as by pretty much everything in your article. In fact, I’ve made myself a calorie-counting spreadsheet and you can sure bet I’m starting tomorrow!
Here’s hoping to being able to comfortably wear a bathing suit for the first time in 3 years!
I’ll keep you posted on how things go.
Oh, and by the way, I’m currently 5′5, 150 pounds (up 5 pounds since the beginning of last summer - grrrr!) hoping to be down to 125 by early June.
Do you think that’s a reasonable goal?
Welcome aboard, Danielle! Yes, I do think you have a reasonable goal. I’m just one inch taller and that’s almost exactly what I did in about a month. I really think you’ll have success with this. Feel free to e-mail me with any questions, concerns, or comments.
If i find the calorie count for every item in a recipe and then made that meal, would the amount that all those calories add up to be accurate for the entire meal? (this is just my second day on the diet)
Yes, Devon, that’s exactly how to do it. Just don’t forget to divide by your portion size (if that applies.)
most of the food in my fridge are frozen waffles and chicken nuggets and those kinds of “junk” food. is that still okay? i have the calorie count for all of it, but i know i’m missing veggies and other things.
i’ve lost 3 pounds so far!
That’s great, Devon! Keep it going. What you’ll find is that the waffles consume a large portion of your calorie count for the day without giving much back in the way of satisfaction. But it’s all okay - whatever you want. You’ll gradually make what you consider to be better choices and trade offs.
Hi Debra! Congratulations on your new lifestyle change! (I refuse to call it a diet haha) I hope that over the next few months, I will reach my goal of losing 25 pounds to be down to my ideal weight for my height. I am trying super hard!! Thanks for having this website, it is really great motivation.
Thanks, Jenni and please keep us posted on your progress. Motivation is so important - let me know if I can help in any way!
I need to lose 25 lbs and I’m very interested in this diet. I am just so nervous. Is it really as easy as it sounds? I need some suggestions on foods to eat in order to consume 1900 calories daily. Help please!!:)
KJ,
I’ll e-mail you personally on this.
Hey Debra,
I’ve been doing this diet thing for a little over a week now. I’ve lost 5 pounds and i think that’s really good!
I thought this would be kidna hard but it’s surprisingly easy for me and i know that i’m gonna keep it up! Thanks so much for letting the world know about this. I was trying to find some sort of diet to do that i didn’t have to pay for. It’s really great for me because i can eat what i want.
That’s awesome, Marie! Keep up the good work and let us know from time to time how you’re progressing. Thanks for sharing your information for that, too, will help the world.
Day 3 and still going. I’m really enjoying eating what I want. I haven’t lost anything so far, but hopefully I will see a little weight loss after I complete a week. One thing I noticed and I hope this hasn’t thrown me off, but the online calorie guide that I used doesn’t always match the calorie guide on the restaurant’s actual website. So I’ve been double checking. I don’t know if anyone else is aware of this, but just be careful!
Thanks for the tip, KJ. And please keep us posted!
I am 193 lbs. Need to lose 25 lbs. in one month. Will cutting to 1500 cals/day, and 1500 cals. workout each day get me there?
BR
Since 3500 calories equals one pound, and you want to lose 25 pounds in one month, you will need to burn or consume less about 2,900 calories per day. The answer to your question depends upon your age, activity level, and height. You ability to reach your goal will depend upon your willingness to do what is necessary to cut back on or burn that many calories.
A better option would be to do what I talk about in the article - determine how many calories you need to consume to weight what you want to weigh, then consume that many calories. The time frame just depends on how well you stick to your diet.
Hope that helps.
Day 7 and 2 lbs lost!
Congratulations! Keep it going and keep us posted! I am so excited for you, KJ.
Debra,
I started changing my lifestyle last summer. I was 225 lbs and I began to cut down on my portions and began to exercise a little more. I lost about 45 lbs and currently weigh around 180. I have lost a lot of my motivation because I am feeling lazy and more hopeless. My long-term goal weight is 120 and I am eager to try calorie counting as a new apporach to get me fired up again.
I will be going to college in Mid-August and I want to be 167 by then. If I follow these rules, do you think that this goal is a possibility? I am going on a vacation for two weeks. Any suggestions on how to handle eating habits with that aspect? Any help would be appreciated!
Violet
Whether your goal is obtainable or not just depends upon how willing you are to change your mindset, and how willing you are to seriously count calories.
Vacation can be the perfect time to start a new diet because you’re less likely to fall back into old habits. Follow the steps listed to determine the number of calories you can consume to weigh 167. Make sure every restaurant you eat at on vacation can give you calorie counts. If I were in your situation, I would use the vacation as an opportunity to “do it right.”
Good luck and keep us posted!
Congrats to you on your weight loss. However, it’s silly to suggest that you lost more than 1 lb. of real body weight per day just counting calories. Water weight, maybe. Counting calories is smart, and people can see results in 2 weeks, but it’s more like 2-5 lbs at the most. You shouldn’t mislead your readers this way.
Thanks for comment, Lola. Whether it was water or fat or brain cells or whatever else contributed to my weight, it went away and never came back. I’m just sharing my experiences, here, that’s all!
First of all, I would like to thank you for this article and congratulate you on your weight loss. This article has really changed my outlook on dieting. I have been trying to lose weight for several years now and have only managed to gain 20 pounds. I am curently 5′8 and 196 pounds. I would really like to get down to 112.
I am, what you call, a “yo yo” dieter. I’ll lose 15 pounds and gain it back within a week. This article has really inspired me. I went to the website you sugested and found my calorie intake should be 1478. Normally, I try to keep my calorie intake between 800 and 1000 calories. It will be alot easier to stay on a diet with more calories.
I’ll be starting classes on August 13 and I’ld really like to lose some weight, perferably 10-15 pounds. I have alot of self-esteem issues and I want to walk into school feeling atleast a little confidant. I have had alot of problems because of my weight. I have been contemplating anorexia and bulimia the last few days. I’ve also been suicidal because of my low self esteem. You really don’t know how much your article has helped me.
I’m planning on starting my new healthy diet tomorrow. Which is great because it’s August 1.
Once again, thank you so much and I’ll keep you updated on my weight loss.
Lindsay Marie
I’m glad that your theory worked for you, but as you yourself pointed out, each pound of fat is a deficit of 3500 calories. For you to have lost 15 pounds of fat in two weeks (with no exercise) would have required a deficit in calories of 52,500 calories over 14 days, so 3750 per day! At your old weight (149?) you required 2032 calories per day according to the calculator you linked us to, so there was no WAY to have a deficit of 3750 per day unless you ate nothing and exercised essentially nonstop (1700 calories worth).
If you really knew science like you claim to, you’d know that if you required 2032 calories per day as a 149 pound girl and you only ate 1677 calories as the 123 pound girl of your dreams (the calculator in your link gives me 1677 for a sedentary 123 female even though your story says you got less), you only have a daily deficit of 355 calories or 607 if you used your number, which only averages to about a pound a week at best.
Also I think that it is not very responsible of you to champion losing an obscene amount of weight each week while saying that “you noticed no negative side effects.” You’re not a medical doctor and you are in no way qualified to make that diagnosis, but you say it as a way to contradict actual medical advice. The fact is that your body CANNOT break down fat that fast so what was lost was probably a lot of muscle. That is the reason doctors say to go slowly, because otherwise your body will break down and use muscle before it goes to your fat cells (it’s called starvation mode, your body thinks it needs to store fat to survive so it goes to your muscles first). You may be 123 pounds now, but I’d bet that if you got a %fat test you’d find that you’re still overfat because your body just used up its muscles. That’s another reason why you are supposed to exercise while you diet, to keep your muscles in use so they’re less likely to be used as energy.
Actually, Deborah, it doesn’t sound like you are all that happy for me afterall.
My last body fat percentage test, taken July 2007, revealed that I have 18% body fat. My internist was very please with that. As am I.
I am reminded of a quote from Henry Ford that I cannot find right at this moment, so I’ll paraphrase it: Whether you think you can, or can’t, either way, you’re right.
I never claim to be a medical doctor or make medical diagnoses. But tell me this, what makes YOU an expert on what MY body can and cannot do?
Hi! I got off track for awhile, but it’s been about 12 days with strict counting and I’ve lost 9lbs. I’m pleased with how this is going. I have been doing some cardio along with it. It’s working quite well for me.
Thanks for sharing, KJ, and keep us posted! I LOVE success stories. The great thing is you can modify this diet to fit your needs. It’s more about understanding how the process works. Even when you get off track, you know why you’re not losing, and what you need to do to get back on track. You feel more in control, and that’s so important.
hey it’s me again. i lost this link so i couldn’t find it and post again.
I now weight 128 pounds and i’m 5′2. So i only have about 10 more to go. I didn’t lose the weight as fast as you did, but i have to admit i got lost on the diet and cheated a bit. but i’m still doing pretty well, i think.
That’s great, Marie, it sounds like you’re doing well. Keep in touch!
Just a couple thoughts…
To Lindsay Marie: Hang in there girl. Your body is just your outer “jacket.” It isn’t who you are as a person. Your beauty and self worth should in no way be determined by what a scale says or some money grubbing style magazine says. I’ve met plenty of hideous, ugly, cruel creatures with “beautiful” bodies and I’ll take my company with the person with a kind heart and quick mind ten times out of ten, regardless of their “looks.” And there is no way you should be aiming for 112 at 5′8″. You should be aiming for around the 140-150 range. 130 would be the absolute low end.
Now to the Debra vs. Deborah debate…
Debra’s calorie counting weight loss plan/theory is sound science and definitely works. There is no way most people are going to loss undesired (i.e. FAT) pounds unless they take stock of how many calories they are throwing into their system. Debra’s right, you need to create a calories deficit for your body to turn to burning its internal energy stores (fat and muscle).
On the same note, Deborah’s post is also correct. If you are losing more than, at most, 3 pounds per week it is likely water weight, muscle, severed limbs or a combination of the three. Your body simply can’t burn fat that fast. The goal of a weight loss plan shouldn’t just be to see the numbers on the scale go down, but to reshape your body and eliminate unhealthy body fat. To do this, a person should not aim to be sedentary during their diet but to be active and “flex their muscles.” Exercise is so important because it triggers your body to burn fat instead of muscle, stimulates the metabolism to burn calories even when you are at rest, and the activity itself burns calories. Not to mention, exercise strengthens the heart, builds muscle, strengthens bones, and fights stress/anxiety. And if you really want to legitimately lose FAT fast, there are exercise routines that will literally melt it away (check out HIIT).
I can validate my comments above from my reading and from personal experience. I once did the calorie cutting “starvation” diet and lost 22 pounds in ten days (181 to 159). I felt great when I got on the scale, but when I did a body fat test I was still over 20% (too much for a man). I lost weight, but it was mostly water and muscle. And as soon as I went back to a 2000 cal diet I slowly but surely gained it all back.
More recently, however, I educated myself and decided to “get in shape” the right way. I dedicated myself to exercising 5x/week and counting and cutting my calories to a slight deficit level (around 1800). Since May, I have seen my weight drop from 190 to 152 pounds. This came out to about 2-3 pounds a week. During this time, I’ve dropped five inches on my waistline and taken my body fat percentage from 23% to 12%. I look great, and ten times better than I did when I just “lost weight.” What’s amazing is that I have now changed my metabolism due to exercise and food choices, so I can actually eat almost as much as I did when I used to be overweight. My body is just a fat burning machine now.
Great job, Drew!
Hey Debra !
I am about 5″3 and a half or 5″4 and currently about 143 pounds on a bad day. I would like to be anywhere from 117-122 pounds. Is this possible to do in a month if I STICK WITH YOUR PLAN? I know alot of people can lose 25 pounds in a month because they have MORE TO LOSE … but I only want to lose about 20-25 pounds … how long do you think this will take? I would appreciate any tips or motivation ! Honestly, I will do whatever it takes … I will workout every single day. I just need a good plan and HOPE that it will work. Eating a lot scares me because I think it will cause me GAIN weight so when I put myself on a diet I eat like 800 calories a day. PLEASE HELP ME .. and thank you so much I REALLY appreciate it.
I am just curious how it is possible that you lost 25 lbs in a month. That girl Amanda on you podcast took 6 months to lose only 10 more pounds than you did…DO you think it was a mental thing or…It seems to me if it was as easy as you say it was for yoiu, more people would be skinnier…but I do not know. I just started today, and I am really excited! I hope I get at least 20 lbs of in the next month, but i it takes me 6 months to lose all 40lbs than I will still be happy. I am going to exercise, but I decided not to try to make it complicated. Just be active every day doing somehting I enjoy (usually my kickboxing videos) and listen to good music…I will no longer starve myself with low carbs, working out like a freak, and no calories…I am tired of losing and gaining weight…I will let you know how it works out…for everyone reading..sparkpeople.com helps you log your calories…I want to be 120 lbs so I am eating 1400 cals/day and exercising…
Ashley,
I think the reason I lost that much weight in one month was two-fold: First, I was excited about it - the more that came off, the more excited I became about my plan and the more I stuck with it; Second, I didn’t tell anyone. I know that goes against what a lot of people say, but when you start talking about losing weight with other people how does the conversation usually go? Something like, “Wow, that’s going to be really difficult. Good luck with that and let me know how it goes. If it works for you, maybe I’ll try it.” Etc. Etc.
Focus on your goal and be excited about whatever plan you choose.
Please stay in touch . . .
day 2 for me…I feel awsome…not deprived but i have been eating more helthy and my meals have been spread over 4-5 a day instead o 3…i feel less bloated…i am trying also to belive that i will lose 25 lbs this month! I think if you believe something it will happen
Thanks for checking in, Ashley - keep up the great thoughts.
Hi, everyone! About a month and two weeks I was weighing 155 and I am only 62 inches tall (5′2″). I lost 25 lbs. This diet worked for me. I am now 135 lbs. Which makes me feel good. I also gave up meat, sodas and a lot of the process foods I was eating. Now my goal is to lose ten pounds more. The first two weeks were hard, but I kept on and at the end it is worth it! Thank you so much!
CONGRATULATIONS ASHLEY!!! Thanks so much for sharing your results and feelings about it being worth it in the end. Your comment may just be what someone needs to hear to achieve their own great results. Good luck on the final 10 - not that you need luck - you’ve got science and now great habits on your side. Enjoy life!
I just started this diet a day ago. I must be honest, I did not think that it was going to be so fairly easy. I decided to go down to at least 125. I have nothing to lose, but the weight. I followed the calorie count you used ten years ago. I think its a good start. I started on Saturday and I must tell you that I was not hungry at all. I ate healthy food. Drank water. Cut back on sweets, coffee, and sodas. I did not miss it at all. I will continue this and follow any other advise that you can give me to become the future 125 girl I want to be. As of right now, I am five feet and three inches, weighing 160 pounds. I will post my progress every week for the next month. Thank you so much! Charlotte Linemus
Charlotte,
Just get excited about your diet, and how good you’re going to feel once you’ve lost the weight. Get excited about every pound. When you get an idea of something to try - do it. I look forward to your checking in every week.
Debra
Am starting today!
Will post progress as much as possible!
Thanks, Luce - good luck and yes, please, keep us posted.
Debra,
I have a couple of questions that I would love to ask you. When you were doing your diet ten years ago, did you started saving calories on the first week? I am going out with friends this Saturday night, and I have started saving calories. I also wanted to know, how can I use this diet, while working all night? Would my body react to the daily caloric intake as it would as if I was working during the day?
ILiz L.,
I don’t think I started saving calories the first week, but that doesn’t mean that you can’t. I just didn’t think of it that soon!
To my knowledge, it would not matter whether your working hours are nocturnal or not. As long as you are working 8 hours and sleeping 8 hours, the calorie counts would be accurate. With that being said, if you are burning the candle at both ends and working 16 hours or more per day, you would be able to afford a few more calories. What I have done in times like that, is take my total calorie count for the day and divide by 16 (normal waking hours). That gives you the number of calories you need per hour to maintain a moderate energy level. Then, for each hour you physically work in addition to that, add that per hour intake. Does that make sense?
Please stay in touch and let me know how you’re doing.
I wanted to post that I lost seven pounds this week. I am kind of scare, because I do not want the weight to come back. I am exercising, and eating real healthy. I also started getting this massive headaches and I went to the doctor. I was thinking that it was the diet, but as it turned out to be my wisdom teeth were coming out. So, I had them removed and I am now eating soups and drinking water.
Iliz,
Please don’t be scared. Instead, come at it from the perspective of, “Isn’t this wonderful - I wonder how long I can keep it up? Until my dreams come true, of course!” Amazing results are achievalbe with amazing changes - that’s how it works. Don’t listen to the naysayers - listen to those who have experienced great results, and model them. You are on the right track, all you have to do now is stay on the right track. You can do it.
Stay hydrated while recuperating from your surgery - just remember to not drink from a straw!
So, I am back here to update people on my weight loss. I have lost 14 lbs. I still have more to go. I am currently going through a rough time, but I am not an emotional eater anymore. I only eat my calorie allotment. Thanks for everything!
Oh, I forgot to mention that I was 160 when I started. I am now down to 146 lbs. In my wild dreams, did I think this could happen!
That’s fantastic, Charlotte! Thanks for staying in touch and please continue to do so.
Hi Debra
I would just like thank you and let you know that your posts are very inspiring especially this one!
In the last 6 months i have gained 25 pounds. This 25 was actually a 5, but i ended up gaining more everytime i tried to lose weight. I now weigh 135.
I came across your website about a month ago but decided to start tomorrow as it is a New Year.
I was wondering what helped you stay motivated during this time?
Anyways wish me luck!
Have a very Happy NYE and a year to match.
Athina
Hi, Athina, and of course, good luck!
I think the two things that helped me stay motivated were my enthusiasm for the plan - I just knew it would work - and the fact that I didn’t tell anyone - they would just have talked me out of it. The enthusiasm is what took it off so quickly. If you resist the plan, you’ll resist any weight loss as well. So believe in whatever plan - make it yours, keep it to yourself, and get excited over every pound, or just every time you eat right. If you trust in a system, you’ll stick with it.
But come back here for motivation and encouragement anytime you need it, and please keep in touch!
Everyone———-
You must use a valid e-mail address from now on to post comments on this post.
Debra Moorhead
Im back here to update..
On the 31st I weighed 134.5 and this morning I am 130.5:)..
A bit slow for my liking, but it IS coming off and I am not gaining! Very happy about that!!
Tomorrow I have a family birthday and therefore lots of tempting food. We’ll see how that goes.
I’ll post soon..
Athina,
You’re doing great and now that you mention it, I had times when it came off slowly, and then times when my weight would drop very fast. So just stick with it - there are so many variables. The key is excitement and enthusiasm for attaining your goal.
Thanks for posting and keeping in touch–
Hi Debra
Im back for encouragement!
The last two days I consumed more calories than needed. Due to this i now weigh 134!
You said you were enthusiastic and just knew it would work. Im very enthusiastic, but this little set back is very discouraging.
I think the problem is that im very used to this cycle: losing weight and then putting it all back on.
Tomorrow im going back to my plan, but seeing the numbers high again is going to be very disappointing. But I will lose the weight (and hopefully soon too:)..). Nothing is impossible!
Anyways Debra thank you for your advice and words of encouragement.
Athina
Athina,
It might help you to think in terms of weekly calories. If I over-ate one day, I would take the extra calories off over the next 2-3 days. Of course you can always start from where you are, but sometimes a slightly different approach can be encouraging too!
Hello,
I wanted to share my story. I started on the 1 of January, 2007 and I weight 143 lbs when I started this diet. Now I am weighing 135 lbs. I have never seen myself weigh so much less. I also wanted to state that I have been stuck in 135.2-135.8. Is there a way to get out of this plateu and continue losing weight? Did you ever found yourself in this situation
Rosa,
Thanks for sharing. You may need to cut your calories back a little more. Is that possible?
Hello,
I am Rosa. I have lost 14 lbs so far. I am happy… I would love to see faster results, but I am getting used to this easy way of losing weight. I now weight 129 lbs. I can not wait for my husband to come from Iraq and see me skinnier. I still have about 14 lbs more to lose to be at my ideal weight. But I am enjoying every step of the way. Thanks Debra.
Thanks, Rosa - and Congratulations!
Hello! I am 140lbs., now, and have a goal of 115lbs. I am starting today and believe I have the calculations correct for counting my calories. (1410) Is this correct? I found the calculator link on the continued site to be a bit faulty (maybe a site glitch?). Also, I thought I would ask if anyone had any suggestions on what a diet of approx. 1400 calories a day would consist of? I am completely stumped!
Also, I forgot to add that my DH is joinging with me, as well! Currently @ 210, with a goal of 165! Am I correct in calculating his needs @ 1813 a day? Thank you sooooooo much for the help!!!!
Ch,
1410 sounds good; not sure about the 1813, but I think it would be good to start with that. Sounds like I need to check some links, huh?
You can eat anything you want, as long as you can find out the caloric count. I would try 300 calories per meal and two 100-calorie snacks. 1410 was my number even though I was shooting for 123, but I did get down to 115. You’re going to be surprised at how easy it really is.
Please keep touch and let us know how you’re doing.
Hi,
I am Ale, short for Alejandra. I started this diet today. I will post as the days pass by. My goal is to lose 15-25 lbs. I have not set any date to achieve my goal. I am positive and excited about this.
Welcome, Ale! Yes, please keep us posted! I am positive and excited for you as well.
Hi, it’s me again, Ale! I wanted to post my progress. I lost 5 pounds from the last time I posted. I am rather fascinated. I had a mild set back on Wednesday. I recovered quickly. I began drinking water instead of juices or sodas. I am walking everyday a mile for now. My husband is very supportive. He is amazed at how easy this diet is. He promised me a Jeep. Of course that is if I meet my goal of losing those pesky 27 lbs by June! Well… just 27 more to go!Take care!
Thanks, Ale! WOW - a Jeep - I’m so glad your husband is supportive. Keep in touch–
Hi, this is Rosa… I lost an overall of 30 pounds. I went down to 113 lbs since I last posted. I gained six to seven pounds because I looked so unhealthy. I was amazed at how effective this system is. I have my three sisters hooked on this diet! My teacher asked me how I lost so much weight from last semester to this new one. I told her about this website. My husband got back from Irak a while back and he can not keep his hands off me. I think this is the best thing ever. Thank you! I will be going on vacation tomorrow. We are going on a cruise and I can wear a bathing suit without feeling self-concious. Take care!
Thanks, Rosa, thanks for sharing. I am so happy for you! You take care as well.
I just stumbled upon your website and found this article to be very encouraging. I have been dieting on and off to keep my weight at size 10. I am a little shy of 5ft 5 inches and weigh 147 lbs. I want to lose 12 lbs to get to my goal weight of 135. I exercise regularly (cardio) and have good muscle tone. My weight loss has been very slow about 1/2 lb in one week which has become difficult to maintain. I need help, motivation and guidance to do this.
Brenda,
Welcome! I’m glad you’ve found encouragment, and my site. Just keep reading. A lot of people have had success with this approach. Don’t listen to the naysayers. Let me know if you need further assistance or have any questions.
Hi
I happened upon this site by pure accident. I am so lucky to have found it because my husband will be gone for 4 weeks. I want to drop as many pounds as possible. I’m starting today @ 144lbs. I will keep everyone posted on my progress thru the 4 weeks. Please let this work! I have been overweight since my first baby which was 13 years ago!!! I need a solution.
Tasia
Hi, Tasia! It really works, you just have to stick with it and have fun figuring out how many calories and what you can eat. If you’re enjoying it, working it playfully, you’ll lose the weight faster!
Hi Debra,
I just discovered your site and am curious if fat grams figure at all into your plan - apparently you are saying that it is strictly counting calories.
According to the link, to weigh 118 pounds, calorie consumption would be 1609. I know you mentioned that the calcalator you used years ago is missing - so how do you think 1609 for 118 pounds versus 1425 for 123 pounds compares?
Hi Lisa,
I did not count fat grams. However, the higher the fat content, the greater the number of calories - so fat does play a role and must be kept in balance.
The calorie allowance also depends upon your height and activity level. With today’s calculators, I tell people to make sure they are entering all of the information properly - a lot of people forget to flip it over to “female” - and be sure to enter your height correctly.
Hey,
This is Tasia. I just wanted to check in and post a quick update. It’s been about 3 weeks for me and although I have not lost as much as I wanted to I have lost 14 lbs thus far. I have one more week until hubby comes home so I’m praying for some more lbs to fly off. The most surprising thing was to learn what I was eating had my daily calorie intake in one sitting!! It’s really not difficult keeping track and when you go out to eat almost every restraunt now posts their nutrional info.
Well I’ll check back in later!!
Thanks for sharing that, Tasia. That was amazing to me too and I think it’s the knowing/realizing part that really makes the diet work. And you can’t get to that understanding without actually doing it.
Remember to stay excited about your goal and the outcome - it will happen for you!
Hi Debra!
Thank you so much for this amazing post! I’m 5′4” and have always weighed 110 pounds… until I graduated from college and got a job in an office. For the past year and a half I’ve been trying to shed the 20 pounds I put on in the first SIX MONTHS of life in the working world. I start graduate school in three months, and I hope I’ll be comfortable in my own skin by then — tomorrow the “Debra Moorhead” diet starts!
Thanks again for this wonderfully encouraging and informative post.
Good luck, Fredda - let us know if we can help!
Hey!
Here is my update, in the hopes that this can help someone in my situation figure out whether or not this is the plan that they are looking for!
First, this diet is working extremely well. I am looking to get down to 108 lbs from 122 (I’m 5′4”) and have been aiming for 1350 calories a day, which surprisingly enough is not hard at all. I eat four meals of about 200 calories throughout the day (fruit and almonds for breakfast, fruit and yogurt as a snack, tuna and toast for lunch and a Luna Bar for a snack) which leaves me with 500-600 calories for dinner (usually a Lean Cuisine for about 300 calories and some toast and veggies for the rest). Once I’m down to my goal weight, I plan on exercising again (I run and do yoga), and modifying my food intake accordingly (I’ll probably be adding about 200 calories/day).
Last Monday morning, I weighed 122 lbs. By Saturday morning I was 117.2. Unfortunately, Saturday night I went out with my fiance’s family and later discovered online that the pie I had for dessert was 899 calories/slice, not the 200 or so calories I thought it would be! That set me back - I was 118.2 on Sunday morning, and then down to 117.6 this morning. I wish that instead of thinking “I’ve been good all day — 200 calories doesn’t matter” I’d been honest and said “I