How I Lost 25 Pounds in One Month

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.

UPDATE 2/20/2009 - A lot of you have expressed concern over the number of calories various calculators return to you.  If you use a Basal Metabolic Rate Calculator, like the one at you will get a better “starting point.”  Read the two short paragraphs at the top of that page, and then make a common sense judgment from there.  If you are sedentary, try eating just 150 - 200 calories above your BMR.  For example, my BMR at the time was 1250, I ate 1425, and lost the weight fast.  Your results will depend on your BMR, how much you eat, and how much you burn.  Your enthusiasm and vibrational energy also play a factor, and here are more things to consider. (Back to the original article)

UPDATE 8/7/2012 - The most common question I’m now getting is, “Are there any other systems out there that really work?  I don’t necessarily want to count calories.”  So after much research, I’ve found a site that reviews weight loss products and keeps us all updated.  I’ve signed on with them as an affiliate - that’s how much I believe in what they do.  Check them out and let me know what you think!

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

  1. Make a commitment to yourself to become healthy.  Use a daily affirmation like, “I think and eat like a 123-pound person.”
  2. 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.
  3. Look into how many calories will sustain the weight you desire to be.  Click here to find out.
  4. Focus on weight-loss only for now.  You’ll add exercise when you’re ready.
  5. 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.
  6. “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!
  7. 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 11/11/09: This DVD, Think and Get Slim: Natural Weight Loss
explains WHY my systems works. I talk more about this in the other articles, but wanted to be sure to put a link here as well. IF YOU TRULY WANT TO LOSE WEIGHT, BUY THIS DVD. PERIOD.




Until next time,
Live Joyfully!

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Posted under Conscious Creation, Education, Inspiration, Law of Attraction, Motivation, Success, Weight Loss

540 Comments so far

  1. Mandy October 26, 2006 8:51 pm

    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!

  2. Debra Moorhead October 27, 2006 8:49 am

    That’s great, Mandy! Just keep at it until you reach your goal - I know you can do it.

  3. Lena Rae November 1, 2006 10:57 am


    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

  4. Karen November 1, 2006 2:03 pm


    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

  5. Mari January 22, 2007 11:12 am

    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.

  6. Debra Moorhead January 22, 2007 11:22 am

    That’s great, Mari. I wish everyone could realize how easy this diet plan really is. Good luck to you and your husband.

  7. Helen January 29, 2007 2:54 pm

    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?

  8. Debra Moorhead January 29, 2007 3:38 pm


    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!

  9. Mari February 6, 2007 7:16 pm

    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!

  10. Debra Moorhead February 7, 2007 11:52 am

    That’s awesome, Mari! Keep up the good work and please keep us informed!

  11. Sariah February 22, 2007 3:19 pm

    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!

  12. Debra Moorhead February 22, 2007 7:49 pm


    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.

  13. Monica February 23, 2007 12:52 pm

    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.


  14. Debra Moorhead February 23, 2007 2:03 pm


    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?

  15. Trixie February 27, 2007 9:45 pm

    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.

  16. Debra Moorhead February 27, 2007 11:52 pm


    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.

  17. Trish March 18, 2007 3:13 pm

    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!)

  18. Debra Moorhead March 18, 2007 3:43 pm


    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?

  19. Melissa March 26, 2007 10:26 pm

    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.

  20. rebecca March 27, 2007 7:47 pm

    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!

  21. Debra Moorhead March 28, 2007 3:31 pm

    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.

  22. Jonathan March 31, 2007 11:47 am

    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.

  23. Debra Moorhead March 31, 2007 12:35 pm

    Good luck to you, Jonathan, and PLEASE keep us informed!

  24. Jonathan April 3, 2007 11:49 am

    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 if you want to see more details on how I am following the diet.

  25. Jonathan April 3, 2007 11:51 am

    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 if you want to see more details on how I am following the diet.

  26. Debra Moorhead April 4, 2007 10:44 am

    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.

  27. Danielle April 13, 2007 1:37 am

    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.

  28. Danielle April 13, 2007 1:43 am

    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?

  29. Debra Moorhead April 13, 2007 9:49 am

    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.

  30. Devon April 29, 2007 2:06 pm

    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)

  31. Debra Moorhead April 29, 2007 8:40 pm

    Yes, Devon, that’s exactly how to do it. Just don’t forget to divide by your portion size (if that applies.)

  32. devon May 7, 2007 11:46 pm

    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!

  33. Debra Moorhead May 8, 2007 6:56 am

    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.

  34. Jenni May 16, 2007 4:34 pm

    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. :D

  35. Debra Moorhead May 16, 2007 5:09 pm

    Thanks, Jenni and please keep us posted on your progress. Motivation is so important - let me know if I can help in any way!

  36. KJ July 11, 2007 12:26 am

    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!!:)

  37. Debra Moorhead July 11, 2007 6:55 am


    I’ll e-mail you personally on this.

  38. Marie July 15, 2007 7:42 am

    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.

  39. Debra Moorhead July 15, 2007 9:58 am

    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.

  40. KJ July 18, 2007 1:53 am

    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!

  41. Debra Moorhead July 19, 2007 7:41 am

    Thanks for the tip, KJ. And please keep us posted!

  42. BR July 19, 2007 5:55 pm

    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?

  43. Debra Moorhead July 20, 2007 12:54 pm

    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.

  44. KJ July 22, 2007 10:23 pm

    Day 7 and 2 lbs lost!

  45. Debra Moorhead July 24, 2007 8:41 pm

    Congratulations! Keep it going and keep us posted! I am so excited for you, KJ.

  46. Violet July 27, 2007 1:44 am


    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!


  47. Debra Moorhead July 27, 2007 5:10 pm

    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!

  48. Lola July 30, 2007 3:45 pm

    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.

  49. Debra Moorhead July 30, 2007 7:36 pm

    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!

  50. Lindsay Marie August 1, 2007 1:31 am

    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

  51. Deborah September 1, 2007 1:08 am

    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.

  52. Debra Moorhead September 1, 2007 2:44 pm

    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?

  53. KJ September 1, 2007 11:22 pm

    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.

  54. Debra Moorhead September 3, 2007 7:50 pm

    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.

  55. Marie September 9, 2007 10:51 pm

    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.

  56. Debra Moorhead September 10, 2007 8:16 am

    That’s great, Marie, it sounds like you’re doing well. Keep in touch!

  57. Drew September 27, 2007 12:22 pm

    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.

  58. Debra Moorhead September 28, 2007 8:04 pm

    Great job, Drew!

  59. Jen October 2, 2007 12:10 pm

    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.

  60. Ashlwy December 5, 2007 1:40 pm

    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 helps you log your calories…I want to be 120 lbs so I am eating 1400 cals/day and exercising…

  61. Debra Moorhead December 5, 2007 9:17 pm


    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 . . .

  62. Ashlwy December 7, 2007 2:08 am

    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

  63. Debra Moorhead December 7, 2007 8:10 pm

    Thanks for checking in, Ashley - keep up the great thoughts.

  64. Ashley Vega December 15, 2007 1:50 pm

    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!

  65. Debra Moorhead December 15, 2007 3:23 pm

    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!

  66. Charlotte L. December 16, 2007 10:46 pm

    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

  67. Debra Moorhead December 16, 2007 11:06 pm


    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.


  68. Luce December 18, 2007 12:18 am

    Am starting today!
    Will post progress as much as possible!

  69. Debra Moorhead December 18, 2007 9:57 am

    Thanks, Luce - good luck and yes, please, keep us posted.

  70. lLiz L. December 19, 2007 6:09 pm

    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?

  71. Debra Moorhead December 19, 2007 7:16 pm

    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.

  72. lLiz L. December 22, 2007 11:57 pm

    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.

  73. Debra Moorhead December 23, 2007 6:52 pm


    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!

  74. Charlotte December 28, 2007 11:55 pm

    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!

  75. Charlotte December 28, 2007 11:58 pm

    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!

  76. Debra Moorhead December 29, 2007 8:04 am

    That’s fantastic, Charlotte! Thanks for staying in touch and please continue to do so.

  77. Athina December 31, 2007 1:02 am

    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.

  78. Debra Moorhead December 31, 2007 1:18 am

    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!

  79. Debra Moorhead, The Motivation Maven January 3, 2008 9:47 am


    You must use a valid e-mail address from now on to post comments on this post.

    Debra Moorhead

  80. Athina January 5, 2008 7:27 pm

    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..

  81. Debra Moorhead, The Motivation Maven January 6, 2008 7:40 am


    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–

  82. Athina January 8, 2008 5:42 am

    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.

  83. Debra Moorhead, The Motivation Maven January 8, 2008 8:45 pm


    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!

  84. Rosa January 9, 2008 8:44 am

    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

  85. Debra Moorhead, The Motivation Maven January 10, 2008 12:16 pm


    Thanks for sharing. You may need to cut your calories back a little more. Is that possible?

  86. Rosa January 24, 2008 6:13 pm


    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.

  87. Debra Moorhead, The Motivation Maven January 25, 2008 3:35 pm

    Thanks, Rosa - and Congratulations!

  88. ch_anderson1 January 28, 2008 6:14 pm

    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!

  89. ch_anderson1 January 28, 2008 6:16 pm

    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!!!! :-)

  90. Debra Moorhead, The Motivation Maven January 28, 2008 7:21 pm


    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.

  91. Alejandra February 6, 2008 9:57 pm


    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.

  92. Debra Moorhead, The Motivation Maven February 7, 2008 8:59 am

    Welcome, Ale! Yes, please keep us posted! I am positive and excited for you as well.

  93. Alejandra February 16, 2008 9:46 pm

    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!

  94. Debra Moorhead, The Motivation Maven February 17, 2008 5:32 pm

    Thanks, Ale! WOW - a Jeep - I’m so glad your husband is supportive. Keep in touch–

  95. Rosa March 19, 2008 6:36 pm

    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!

  96. Debra Moorhead, The Motivation Maven March 20, 2008 10:17 am

    Thanks, Rosa, thanks for sharing. I am so happy for you! You take care as well.

  97. Brenda R April 15, 2008 11:04 am

    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.

  98. 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.

  99. Tasia April 21, 2008 6:11 pm


    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.


  100. 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!

  101. Lisa May 3, 2008 3:07 pm

    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?

  102. 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.

  103. Tasia Miles May 11, 2008 12:27 pm


    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!!

  104. 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!

  105. Fredda May 28, 2008 10:06 pm

    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.

  106. Good luck, Fredda - let us know if we can help!

  107. Fredda June 9, 2008 1:17 pm


    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’m really not hungry anymore”!

    I will keep updating this each Monday till I reach my goal weight — hopefully it will help others looking for a good plan!

    Good luck to everyone else.

  108. Thanks so much for posting your progress Fredda - and way to go! You’re hitting on nuances that I experienced way back then, but couldn’t remember to verbalize when I was writing the post. A current perspective will be so helpful! I (and I’m sure many others) appreciate you!

  109. Fredda June 10, 2008 11:11 pm

    Tonight was an abject failure when it comes to this diet. I’m sure others have had this experience - any insight on how you guys dealt with it?

    Today was my anniversary. The day started poorly when I stepped on the scale and realized it hadn’t budged - though that was probably due to the fact that I had eaten little throughout the day, so I ended up having an enormous dinner which was definitely more than I needed to curb my hunger (though it did not break my calorie limit for the day). My boss kept my fiance and me late at work, and by the time we left our plans for the evening were ruined so we went to a nearby pizzaria where I ended up gorging myself so much that 2 hours later my stomach is still a bit upset. Instead of feeling celebratory, by the time I got home I had completely bummed and psyched myself out. The scale certainly didn’t help when it revealed that I’m right back where I was when I started this thing 8 days ago, nor did the memory of my previous mess up on this plan just three days ago, which had also set me back. In this instance I was clearly the one who failed, not the plan, but for a few hours I considered giving up on this entire plan and trying something drastic - maybe a water fast - instead. I’ve been down this road before. I try a reasonable diet, then I MESS IT UP, and I decide that the only way to get back on track is to try a fast or something similar… and of course, two weeks later, I’m back where I started + a pound or two.

    At some point I’m bound to learn from my mistakes, right? The moment I finish this post, I’m headed to the kitchen to pack up my food for tomorrow, and tomorrow after work I am grocery shopping to stock up on some healthy foods for which I know the calorie count! In the first five days of this diet - during which I was faithful to it - I lost 5 pounds and felt good. Time to jump back on the bandwagon — a mistake that only set me back a week isn’t so bad in the long run! I’m so tired of this cycle that I keep worrying maybe I’m trying the wrong plan for me. Given its initial success, that is clearly silly. I am hereby forbidding myself from second guessing this plan for four weeks. If at the end of four weeks during which I strictly have adhered to this plan it has not had sufficient results, I’ll try another one. But I doubt that that will be the case - and it’s about time I gave a reasonable plan a, well, reasonable chance to work.

    Wish me luck — I apparently need it more than I thought.

  110. Fredda June 10, 2008 11:13 pm

    Tonight was an abject failure when it comes to this diet. I’m sure others have had this experience - any insight on how you guys dealt with it?

    Today was my anniversary. The day started poorly when I stepped on the scale and realized it hadn’t budged - though that was probably due to the fact that I had eaten little throughout yesterday, so I ended up having an enormous dinner which was definitely more than I needed to curb my hunger (though it did not break my calorie limit for the day). My boss kept my fiance and me late at work, and by the time we left our plans for the evening were ruined so we went to a nearby pizzaria where I ended up gorging myself so much that 2 hours later my stomach is still a bit upset. Instead of feeling celebratory, by the time I got home I had completely bummed and psyched myself out. The scale certainly didn’t help when it revealed that I’m right back where I was when I started this thing 8 days ago, nor did the memory of my previous mess up on this plan just three days ago, which had also set me back. In this instance I was clearly the one who failed, not the plan, but for a few hours I considered giving up on this entire plan and trying something drastic - maybe a water fast - instead. I’ve been down this road before. I try a reasonable diet, then I MESS IT UP, and I decide that the only way to get back on track is to try a fast or something similar… and of course, two weeks later, I’m back where I started + a pound or two.

    At some point I’m bound to learn from my mistakes, right? The moment I finish this post, I’m headed to the kitchen to pack up my food for tomorrow, and tomorrow after work I am grocery shopping to stock up on some healthy foods for which I know the calorie count! In the first five days of this diet - during which I was faithful to it - I lost 5 pounds and felt good. Time to jump back on the bandwagon — a mistake that only set me back a week isn’t so bad in the long run! I’m so tired of this cycle that I keep worrying maybe I’m trying the wrong plan for me. Given its initial success, that is clearly silly. I am hereby forbidding myself from second guessing this plan for four weeks. If at the end of four weeks during which I strictly have adhered to this plan it has not had sufficient results, I’ll try another one. But I doubt that that will be the case - and it’s about time I gave a reasonable plan a, well, reasonable chance to work.

    Wish me luck — I apparently need it more than I thought.

  111. Fredda,

    Remember and repeat this mantra, “I am where I am, and it’s okay.” Why is it okay? Because it’s all you’ve got anyway. Start from where you are and go from there. You learned that counting calories does work, and that all you have to do is think about what you’re going to eat ahead of time, and if you find yourself in an impromptu situation, like a pizzaria, eating light feels better in the long run. These are the lessons you’ve learned. Now, what are you going to do about it?

    You’re on the right track with the 4-week trial. But remember, if you fall off the wagon, it’s just a matter of getting back on, because you are where you are. You make the choice every moment to go wherever you want to go. You know how to do it right, each step back is another lesson learned. So you know what you know, what are you going to DO about it?


    I wish you great luck and much success.  Thanks for keeping us informed and come back here anytime you need to.

  112. Brie June 16, 2008 12:48 pm

    I think your blog is really inspiring but I had a couple of questions. First off did you pay any attention to carbs/protein/fat grams or just the overall calorie number? And as for the calorie calculator I did what you said and entered sedentary (because you said any exercise was just icing on the cake) and my goal weight (90 pounds,I’m 5′3 with an extremely small frame!) it said eating around 1,227 calories but a lot of people say that 1,200 calories is too low and it will result in starvation mode especially if you exercise daily (which I do mostly) so would this slow down my weight loss? How many calories should you consume if you wish to be 90 pounds? AGHH so confused. Any help would be greatly appreciated :]

  113. Hi, Brie. The only attention I gave to carbs/protein/fat was in that I noticed if i stayed away from fat and starchy carbs, I could eat more while consuming fewer calories. The guidelines are that less than 1200 calories puts your body into starvation mode, and that is for the average body of 5′4″ and medium frame. The 1227 sounds fine to me for your height and goal.

    Good luck and feel free to ask more questions - I appreciate you!

  114. Brie June 17, 2008 12:04 pm

    Thanks! I’m pretty clueless about this stuff being only 15 but my parents aren’t much into “healthy living” (my Dads a junk food fanatic and my Mom’s practically annorexic) so I really appreciate your help.Well also I know the calculator read 1,227 for a sedentary 90 pound 5′3 girl but since I do sports daily should I follow the moderate version which instantly brings it up to 1,514? Oh and also I’ve been hearing alot about something called calorie shifting to help weight loss and I even found a site that can give you a plan for yourself (I’ll list the link below) and I was wondering what you thought on that..? If it would helpful or unessecary - THANKS AGAIN!

  115. Brie,

    At a quick glance, I really like that website. It seems to agree with what I’ve found both from research and my own personal experience. Thanks for linking us to it.

    If you’re involved in sports every day I would definitely go with the higher number of calories. The only true way to know is to try it and see what happens. The most important thing is to get the results you want: A healthy weight in a healthy way. Go for it and please check back in with us to let us know how you’re doing!

  116. Alexis July 29, 2008 7:49 pm

    Dear Debra,

    I am Alexis Almodovar. I am 27 years old and I weigh 146.2 as of this morning. I had lost 22 pounds last April, but I gained it all back on June and July. I had a bilateral mamaplasty in June 5, 2008. This stopped me from continuing my weight loss regimen. I can not do a lot of stuff, since I am still recovering from the surgery. I will start my diet tomorrow. I want to lose just 12 pounds. I want to lose the weight for me! I want to look better and feel better. I now have small breast and I can fit in my old clothes (If I lose the weight!) Thank you, Alexis

  117. Good luck, Alexis, and let us know if we can help in any way!

  118. Jules September 4, 2008 1:29 pm

    Hi im Jules,
    I’ve tried pretty much every diet you can think of and even starving my self but nothing seems to work. I either get desperate because i see no weight coming off or get way to hungry and start eating like a pig. Right now i weight 125lbs and i am 5′2, my goal weight is 100lbs. Im going to try your plan on loosing weight and i really hope this works! I wish to lose those extra 25 pounds by the end of september. According to the link you gave us a 100lbs person eats 1364 calories, im still kind of confused on how this works. Am i supposed to eat 1364 calories every day? and the saving up calories idea has me confused too. Overall im pumped up to try this plan, ill keep you updated on my progress!

  119. Hey, Jules! Yes, 1364 would be your per day allotment. If you chose to eat only 1200 calories today, you could “save” the other 164 for a special treat later in the week.

    The most important concept is to stay pumped and motivated. It’s all about your vibration. Stay excited about the diet working, and it will!

    Good luck and please keep us informed.

  120. Roger Foxwell September 9, 2008 6:43 pm

    Fascinating. This is so simple and makes a lot of sense. My hypnotherapy clients will be very interested. I will link it on my blog.

  121. Carol September 9, 2008 7:15 pm

    Hi, I don’t know if this applies to me, I am morbidly obese at 295 pounds and measure 5′3.5. Could I possibly attempt eating for a 180 pound person (my first goal weight). Would this plan work for me. I’ve heard of this method through the Secret think like who you want to be and you will become that way. Any advice will help.

    Thanks Carol

  122. Susan September 10, 2008 12:35 pm

    Hello Debra! I’m starting this diet as soon as I can, I’m a 19 year old student I’m 5′5″ and I weigh 155 pounds, down from 160 a year ago (I think I actually lost weight at college, bizarre right?) anyways thanks so much for this article, you’re so inspiring and a lovely lady for keeping up with the comments!

  123. Lauren F. September 10, 2008 4:28 pm

    Hey, I just wanted to let you know of a website I stumbled upon after reading your article and reaching a revelation. On you can count your calories and manage them on a day by day basis. It makes the whole spreadsheet for you and you can even export it to Excel. It’s awesome! They add them all up and tell you how many you have left for the day. You can even track when you ate it and how many servings you had. It allows you to search for food and lets you know all the nutrition information. Ah… technology. Thanks for your article.

  124. KK September 10, 2008 10:50 pm

    Hi! I am so excited to have found this website. I’ve been dealing with anorexia nervosa for the past 6 years of my life and dropped drastically low (84 lbs) (i’m 5′8″) this past december. i entered recovery from my disorder and put on a whopping 57 lbs, mainly through unhealthy binge-eating. I am looking to be around 120 lbs. and remain free of my eating disorder. I am sooo excited to start this new HEALTHY lifestyle tomorrow! i am nervous (in a good, giggly kind-of way)! I’ll let you know how everything turns out!

    Here are my stats - height - 5′8″ current weight - 141 lbs
    goal weight - 120 lbs
    to lose - 21 lbs

    WISH ME LUCK! :)

  125. Shannon Emery September 11, 2008 10:49 am


    I am going to try this out. I’ve been overweight my whole life and my weight has yo-yo’d over the past few years because of college, personal trainers, and just plain laziness. I know I have the will power, I just need to do it. Thanks for all your suggestions and I am excited to see what happens! I’m starting my worksheet for Monday, Sept. 15 so I can prepare and get excited. I will keep you all updated. Thanks, Debra!

  126. Thanks, Roger - I love EFT.

    Carol: I would try for smaller increments first - like 250 - just because I think you’ll see success sooner and get your momentum going -see post for 9/11/08.

    Susan: Adoration is a wonderful thing - thanks so much - I appreciate you!

    Lauren: thanks for sharing that site. I will check it out and blog about it.

    KK: I want only the best for you, but I think 120 is too thin for 5′8″ Double-check the charts, I think 130-135 would be thin enough. Think about buying clothes - oooooooo - buying clothes - gotta go!

    Shannon - please keep us posted!

  127. Kelly September 13, 2008 1:06 am

    *sigh* I have friends who would do very well on this diet but for me, I can honestly say that it would take about a week before I would finally go over the top with all that calorie counting and say, “I’d rather be fat.”

  128. Sam September 17, 2008 7:23 am

    Wow this looks really great…
    Ive drawn up a chart and am going to start tomorrow!
    I currently weigh 135, and i want to get to 125…
    I have to work in Kj, becuase nothing here in South Africa works on a calorie system :)
    Will keep you informed and thanks again!

  129. Violet September 18, 2008 2:05 am

    This is exactly what I’ve been needing. Over the past year I’ve put on 20 pounds. I don’t feel like myself and I’ve wanted to lose the weight but I find myself falling off the wagon when I start doing good. I am so happy I found this because I feel like I can do this. I know I can! Thank you!

  130. Britt September 18, 2008 10:33 am

    Hi Debra! This sounds too good to be true. I have been on every diet but I have never really counted calories so this may work for me. I am currently 5′6″ and I weigh 195. The ACS calculator said I need to eat 1705 calories a day with a sedentary lifestyle to reach my goal weight of 125. This sounds like a lot - is this correct? Thanks for your help! I am excited to try this!

  131. Kelly - thanks for being honest! It just goes to show that it’s really all about the decision to make it happen, along with true desire. You’ve touched on a subject that many are not honest with themselves about - thank you!

    Sam - you can do it - yes - please keep us informed.

    Violet - knowing is believing and believing is everything! Many have done this just this way - you can, too.

    Hi, Britt! You won’t know until you try, right? 1705 does sound like a lot. I’m 5′6″ and I ate 1425. Now, I eventually got down to 114 at that level. If I were you, I would run the numbers again. Let me know what you come up with the second time and we’ll discuss it further–

    Thanks, everyone - I appreciate you!

  132. Anne-Marie September 21, 2008 10:54 pm

    I Stumble’d onto this tonight. I’m currently on a similar, self-made, diet…except with even lower calorie allowances. For me, I have to reduce not only calories, but cravings…which is something I never used to have a problem with, but do now.

    I was only about 10 lbs over my healthy weight when I went through a period of anxiety and depression. I gained so much weight in such a short time on these meds (and all the while my dr ignoring my unhappiness with this weight gain) that I seriously considered suicide for the first time in my life. These meds are evil and I got much more out of therapy than the meds. Once I found a natural way to deal with the anxiety and depression, I finally had to tackle the weight. Actually, I gained the weight so fast that I had nothing to wear. And shopping for fatter clothes made me want to drive into the ocean…nothing fit right…nothing looked good at all. I left every shopping trip disgusted with myself and cried on my way home. God blessed me with a few items that were tolerable. But I cannot believe what I was squeezing into at 207.

    I weighed 207 when I started my diet. I’m currently at 188. I weigh myself every day. Even at the lower calorie limits though I still plateau and have to work hard to jump start the weight-loss again. The high-end of healthy weight for me would be 145, but I want to get down to at least 130…where I feel comfortable.

    Reading this just reinforced and encouraged me to keep at it. I am determined. I didn’t eat myself here. In fact, I calculated what I would have had to eat to gain that weight from food (my dr was telling me I gained weight not from the meds, but because I was feeling happier and eating more). I would have had to eat over 5000 calories per day. I think I would have noticed eating that much.

    Just one question…if you dealt with appetite and cravings…what did you do to squash them?

  133. Hal September 22, 2008 5:24 am

    Hi Debra,

    I just stumbled upon this website and I am going to try out your weight loss strategy. It’s the first one in a long time to make sense to me and not sound like torture. I have been struggling with my weight since I was 12 and I am currently 19 and I am tired of feeling self conscious all the time. I feel like my weight is preventing me from being free to do what I wish. I am six feet tall and I currently weigh around 214 pounds and I am hoping to reach my target weight of between 145-150 pounds. I know that it’s a long journey, but I feel that if your diet works, it will motivate me even further to continue on and lose the rest of this weight. Thank you so much for posting your story online and tomorrow I will start the process of eliminating the excess 65 pounds that I have been burdened with for years.

  134. Meg September 22, 2008 10:57 am

    I’ve been looking for a no nonsense and realistic diet that would be easy to stay with. This sounds so simple and easy that I’m starting today!
    I’ve run my numbers and I’ll need to consume 1945 calories (I’m 6′2″) to reach my goal/ideal weight. This sounds like alot and I’m trying to figure out what foods I can eat to reach this. Any suggestions?

  135. Gloria September 22, 2008 3:28 pm

    I’ve been losing weight doing this, because it came to me as I’m fat because I’m eating high calorie fast food items. So I put 2 and 2 together and realized I should be eating 1,200 calories a day and I will lose weight, duh!
    I weighed in as obese 253, I am happy to say I am now 194. Long way to go, but I started in April, it’s now September so about 5 months I have been doing this:) I feel & look much better, get lots of compliments, i love it!
    My question is, Right now my goal is 180, 14lbs to go. I am getting a bit discouraged as I weight myself everyday and see no results, I know I shouldn’t do this, but dang it I can’t help it!
    I want to lose weight faster, I am not sure I am eating enough or eating too much. I try to stay at 1200 calories, sometimes less. I feel a little sluggish at times, other times I feel energized. Also, does anyone know when a woman gets her monthly visitor how much weight she puts on with the bloated feeling we get, lol!
    Can you tell me how many calories I need to consume?

  136. Anne-Marie - water, chewing gum, and genuine happiness. Focus on these and you’ll be fine.

    Hal - welcome and keep us posted.

    Meg - It is simple. Just double-check your numbers. I was at 1400, but you’re 6 inches taller than me, so it could be accurate.

    Gloria - use the calculators provided in the article to determine the number of calories you need to consume.

  137. Matt September 28, 2008 7:43 pm

    This diet, or restriction of caloric intake, sounds like it is really is a good plan. It’s something I’m definitely gonna try! I’m a 26 year old, single male, and I currently weigh 250 lbs. I thought that exercise was my only option, as I was overweight younger and had lost 40 lbs with exercise (and ephedra products). Through the past 5 years, I have slowly gained my weight back at about 5-10 lbs a year.
    I am so glad that I have StumbledUpon this website! Don’t get me wrong. I don’t want an easy way to lose my weight, as this diet seems like this diet requires extreme discipline to keep the amount of calories taken in, in check. I’ll keep you updated on the progress of this diet. Does this diet require eating breakfast, as I don’t usually eat breakfast. If I have any further questions, I’ll let you know.
    By the way, I’m starting this diet tomorrow.

  138. Matt September 28, 2008 7:52 pm

    Also, one more question. My ideal weight is between 168 and 192. Therefore, I’m compromising with 180. The other website is telling me that my normal caloric intake for a 6′1″, 180 lb, large adult is 2536 calories. Yes, I am an L.A. (large American), but it seems that 2536 calories is quite a bit, especially with some of your other posts telling of only 1200 or 1500 calories. Is this normal for a 26 year old male that is 6′1″ and 180 pounds with a large frame? Hope to hear from you soon!

  139. Matt September 29, 2008 1:15 pm

    Okay, one more question, and I’m all done. During this diet, are we required to eat our suggested amount of calories per day, or can we fluctuate with that? There are some days that I don’t eat very much at all, and then some days that I eat a lot. Any suggestions?

  140. Amber September 30, 2008 2:52 am


    This sounds awesome and the structure will really help me stay on track. I was wondering if you could post an example of the calorie spreadsheet that you kept. I’m terrible with computers and seeing exactly how you kept it would help so much.


  141. Matt,

    Consistency is key. Breakfast is not required, but I find eating something soon after I get out of bed puts me in a better mood - which is better for everyone! this diet is scientifically based. Generally, as long as, in the long run, you consume the calories for your ideal weight, you will weight that exact amount. How can you tell if it’s working? You weigh that much. You should be able to tell a difference in how you feel in just a couple of days on this program.

    Hope this helps - keep us posted.

  142. Amber

    You don’t need a spreadsheet - just use a notebook to keep track of how many calories you consume at each meal.

  143. Matt October 1, 2008 12:00 pm


    Was the amount of calories appropriate with my ideal body weight, or is 2536 too many calories?

  144. Yvette October 1, 2008 7:25 pm

    Hi Debra,

    I’ve been trying this out for the past two weeks and have barely seen any results. I’m wondering whether or not the calculators you provided me are giving me an accurate goal caloric intake.

    I also calculated how many fat grams I should be taking in.

    I’m about 5′2″ - 5′3″ and now weigh 177lbs. The calculators told me I should be taking in about 1600 calories a day for an ideal weight of 120. I calculated 53 grams of fat for those 1600 calories.

    Is this right? Is it just that it will take a little longer to really see the results?

    Any help you could offer would really be appreciated.



  145. Anu October 3, 2008 7:16 am

    Hi, I really liked reading your article and it sounded really pratical. I think am gonna try it but here’s the problem… i do not know the calorie count of all the food I eat and its difficult to figure it out coz I dont eat home cooked food… I guess at it… how do I fix this?

  146. Yvette,

    You’re right - I think the calculator is estimating too high. I will try to find new ones that are more accurate. If you were to drop your daily intake to 1350 I’ll bet you would start seeing better results. I would not worry about fat grams - to me, it just makes it more complicated - but do what works for you. Thanks for letting me know about the calculator - I did try it and got the same thing you did - I’ll see what else I can find.

    I just didn’t eat anything I couldn’t find the calorie count for. It’s a temporary problem - if you’ll stick to it for just a few weeks, in time, your body will tell you when it’s time to quit eating. 3 weeks of vigilant calorie counting made a world of difference in my life!

    Keep in touch!

  147. Sammy October 6, 2008 3:00 pm

    Congrats on finding such a perfect diet that works for you! Hopefully it works just as well for both my roommate and I. Today is day one for both of us :) We figured using the buddy system we can help eachother not cheat and stick to it. Unfortunately, we also live with three guys who think that this is “silly” of us. We both went grocery shopping last night and bought all sorts of healthy options. We split them up into serving sizes and then into ziplock baggies. Hopefully this will help us in only eating 34 cheez-its instead of half a box! We will definately keep everyong posted on our results. Thank you so much for your idea, wisedom and support. You’re a lifesavor :)

    My one question is…if we know that we will be drinking over the weekend should we save up a certain amount of calories from the week to go towards the alocohol?

  148. yulia October 7, 2008 10:51 pm

    Hi Debra,

    I have been searching for a way to lose weight in this kind of way for more than 2 years. 2 years ago I lost 25 pounds in a month but I did not know how I did it, but now thanks to you I do. I started today and I feel great, I am so excited to be 110 lbs for my birthday. I am currently 140 at 5′4″. I will keep you updated. Thank you so much for your posting!!!

  149. jessica jay October 12, 2008 7:50 am

    hi debra!
    im a 21 year old female 5′0 feet amd weigh 160 pounds. i want to lose 60 pounds. m going to try this diet and want to lose this as early as i can. i just wanted to know how much do you think i can lose by 20 november if i satrt from tomorrow. im going to consume 1200 calories each day.

  150. Karyn October 16, 2008 1:06 pm

    Hello and thank you for this article. It is very down to earth and so easy to follow. Yes I started today and am writing down what I eat in a small notebook. At lunch time to make life easier for myself, I purchase some ready made meals at the grocery store so I don’t have to worry about figuring out the calories in each meal. Thank you. Thank you. Thank you. This is just what I needed.

  151. Sammy - I would avoid drinking while on the diet, but if you choose to do so, keep in mind that those calories count. Are they worth it?

    Yulia - I am expecting to hear great things from you!

    Jessica - there are too many unknowns to answer your question. The trick is to keep your thoughts positive and energy level high - you’ll be satisfied with your results, and that’s all that matters.
    Be Happy!

    Karyn - you just might be the first person to ever really “get” this diet. Thank you, thank you, thank you!

  152. Yvette October 18, 2008 8:33 pm


    Thanks so much for the input. I can’t believe that after this long, you are still replying to everyone. It really shows how much you care. :o) I am going to try and adjust my caloric intake now.

    I’ve been through a lot these past couple of weeks, and to be quite frank, calorie counting has been the last thing on my mind. But I will certainly give it another go.



  153. Yulia October 19, 2008 2:32 am

    Hi Debra,

    My weight loss has been slowing down the second week. I am 5′4″ and I want to be 110 lbs. my caloric intake is 1225. Am I not eating enough? Another question, what was your average “saved” calories a day? More than 100 or less?

  154. Yvette - I love my readers! I try to answer everyone as soon as I can. Remember, you can only start from where you are - that’s all you’ve got. Good luck, and please keep in touch.

    Yulia - I would need to know your current weight to really help you, but 1225 is enough. 100 calories was the most I saved in a day, but I was eating 1425 to weigh 123 at 5′6″. Hope this helps. Please stay in touch–

  155. Yulia October 21, 2008 12:41 pm

    My current weight is 137 and I have been this weight for a week. Do I have to eat less or a little more to lose more weight?

  156. Yulia October 21, 2008 12:50 pm

    I forgot to add, I eat 300 calories for lunch, 100 for a midday snack, 325 for lunch, 100 for an afternoon snack, and 400 for dinner. What do you think?

  157. Karyn October 24, 2008 7:55 am

    I am so very pleased with the results of my weight loss. I am down 10 lbs from the 16th of Oct. to the 23. I am not missing out on my favorite foods and still have ice cream and cookies and such. All is done in moderation, and I feel great. Thank you, thank you, thank you.


  158. Leslie October 29, 2008 11:36 am

    I started with this program yesterday, so far so good! I am 24 years old, 5′3, 147 pounds. I am trying to get to 111 pounds (per my “ideal weight”). I have 36 pounds total to lose. My calorie intake a day is 1,514. I will write in and let you know my progress!! Thanks so much for the info~

  159. Yulia - I would try cutting 100 calories per day and see what happens. Just make sure you don’t start feeling sluggish. Now might be a good time to try a daily stroll. Energized and feeling good is key.

    Karyn - I am do happy for you!!! Thanks for sharing your experience. “I feel great,” - that’s what it’s all about!

    Leslie - Good luck and yes, please keep in touch. For faster weight loss, you might want to try 1400 calories per day - that’s based on what I’m seeing with everyone else on this plan and my own experience as well.

    Everyone - sorry it took me so long to get back to everyone. I’ve had the stomach flu. Great for weight loss, but I wouldn’t recommend it! LOL!

  160. Leslie October 30, 2008 12:31 pm

    Hi Debra,
    I am taking your advice and going down to 1400 a day for calories!! I agree with you, it does seem to work better and faster with other people results!! DAY 2 TODAY- 145, DOWN 2 POUNDS FROM WHEN I STARTED 2 DAYS AGO! Don’t expect to lose a pound a day normally, but it is working! Thanks Deb!!

  161. Janessa Samuel October 30, 2008 4:02 pm

    I am a little confused. I have always been bigger/overweight with some activity level but it has always been hard for me to lose weight ( I have a larger frame, so I am never going to be skinny but I do want to fit into my clothes). About 2 years ago, I got down to my goal weight of 160 and kept at that weight for sometime until I got pregnant and put on 80 pounds. So now I am at 240 and really trying to lose this weight. My son is almost one year now and I have been trying everything.. cutting calories, exercising but the weight is not going away. I looked at the calories for a woman 160 pounds and they said 2182 calories… I eat much less than this .. how come I have not lost the weight? I eat pretty good too… no bread, pasta or rice, lots of fruit, vegetables and lean protein.. can you please give me some advice. I really want to lose the weight over the 4 months …

  162. Fantastic Leslie - keep us informed!

    Janessa - there is a theory out there that I do believe in that says you must be enthusiastic about your weight loss. However, before we explore the philosophical side of things, I’d like to know how you know that you eat less than that - have you been keeping a diet diary? Please don’t misunderstand - I’m not asking to be spiteful or defensive - I just want to make sure I have all the facts before doling out advice–I want to help you in the best way I can.

  163. Janessa Samuel October 30, 2008 6:53 pm

    No problem Debra, I completely understand. I do keep a food diary and measure my food to ensure I am eating the serving size shown on the nutrition label. Like 1 cup of bran cereal is 110 calories, 1 cup skim milk is 90 calories. The only thing I could be misjudging is that i eat fruit (which i really love ) and the calorie intake is different for different size fruit. so using, they only give average/estimated calories.
    And I fully get your view that you ned to be enthusiastic about weight loss.. Positive thinking is everything and I am trying to stay positive even though i have struggled with weight and body issues for the last 10 years.. so ANY advice you can give, i would be really grateful.

  164. Janessa - okay - thanks - I’m wondering what would happen if you dropped to 1682 per day. I know that the calculator I’ve linked to in this article calculates a lot more than the one I used. (I’m searching for a better one.) You said that you already eat less than the 2182, how much less? Would 1682 be doable? If that seems like too much, try dropping 100 per day, then 150, then 200, and so on. And remember, it can be than one 1,000 dessert once this week that really sets you back. Keep in touch–I appreciate you!

  165. Janessa - I just thought of one more thing - how long has it been since you’ve had your thyroid tested? Childbirth - as blessed as it is - does some funky things to a woman’s body. It could be that getting on the right medication could work wonders! If you’re feeling tired or sluggish, I’d highly recommend a physical.

  166. Janessa Samuel October 30, 2008 10:26 pm

    Thanks Debra, I presently eat 1800 but I682 is very doable. I have gotten my husband on board to really keep temptations away so I know it can do it. Also, in 2005 I was diagnosed with PCOS which is supposed to make it that much harder to lose weight but very easy to put it on, it was also supposed to make it difficult or “impossible” for me to conceive naturally. However, I made the extra effort to lose the weight (through really rigorous exercise and dieting )and we naturally conceived in 2006. So I have had issues previously but the same doctors told me that conceiving naturally may mean that the PCOS was straightened out. However, I don’t know if my inability to lose the weight means that the PCOS has come back but I will definitely look into the PCOS and the thyroid. But I will beat this.. in my case its more about my health. I will definitely keep you posted. You are probably the first person who has really given me advice and made me feel that i can really achieve my goal.

  167. Leslie October 31, 2008 12:26 pm

    Hey Everyone! Leslie here, Just wanted to tell everyone out there to stay strong this weekend! As we all know, it’s Halloween (Happy Halloween!!) and if you all have a sweet tooth like I do, it is going to be hard to not divulge all those snickers/reeses/M&M’s lying around!! Just try to remember what Debra says about “saving” calories. If there is a treat this evening/weekend that you want to eat, save up for it! Also, check out to get detailed nutrition facts on some of our favorite holiday treats and foods! Be safe everyone and have a happy, healthy, goal-oriented Halloween!!

  168. Janessa - WOW! You’ve come through a lot - isn’t that wonderful. I definitely believe you can do anything you set your mind to - look at everything you’ve accomplished so far! Keep us informed of your progress and how we can help–

    Leslie - Calorie King looks like a good program. Have you used it? I wonder if I could get demos–I’ll check it out–thanks for sharing the link and the good vibes!

  169. Leslie November 4, 2008 1:00 pm

    So it has been 1 week since my last weigh in and I am down 5 pounds!!
    Oct 28- 5′3 147 lbs
    Nov 4- 5′3 142 lbs
    My goal is 5′3 115-120 lbs by Christmas. The plan is working! I will keep you posted!

  170. Awesome Leslie! Thanks so much for sharing your progress and keep up the good vibes!

  171. Ayana November 8, 2008 2:33 pm

    I was wondering if the time of day you eat really matters because sometimes I tend to wake up late and wonder if I should skip times for certain foods to at least get my main meals in.

  172. Maggie November 8, 2008 4:32 pm

    Thanks for this article! I’ve been doing this about 2 weeks now (charting my progress in a Google Docs spreadsheet is great b/c I don’t have to remember to take it with me) and am seeing the weight start to come off - albeit a bit more slowly than it did for you.

    I have a question though: even though I feel like I’m eating plenty of food (1486 calories for my goal weight of 120, based on a couple of different calorie calculators I looked at), I’m almost always hungry again within an hour or two of a meal! I try to get protein where I can but it seems like everything that’s high in protein is also high in fat (and therefore calories). So far I’ve resisted snacking, but I don’t know if I trust my willpower to hold out long-term! Any suggestions on how to feel full longer?

  173. Ayana - the only time I have found time of day to matter is if you go off your diet and consume a lot of calories right before going to bed. Even then, it only matters in that you’ve created a situation for yourself that is sort of like a double-whammy - too many calories and no way to burn them off, other than to cut back the next day.

    Did that answer your question? Keep in touch–

    Maggie - one thing I had to learn, is that it’s okay to have that little gnawing feeling of hunger before your next meal. (Drinking water helps in many ways - BTW) But we’ve come to associate being hungry with being poor and thinking that if our stomach is “growling,” we have to eat something. Your stomach will adjust, in fact, it must for long-term success. I would also eat 2-3 M&M’s and be surprised at how much that satisfied me - you don’t have to eat the whole bag, we just do out of habit and because we don’t realize what we’re doing. Chewing gum helps as well - just be sure that whatever method you choose is either calorie-free, or that you allow for it in your calculations. Good luck and please keep in touch!

  174. Ayana November 9, 2008 6:14 pm

    So, eating at like 8 pm or something for like a 300 calorie meal is alright? Oh and thanks a lot for this article. I decided to try this method of weight loss because I’m hoping to be 123 lbs by January. I’m hoping I can make it. Btw, I started a day ago weighing 148lbs. I hope this works, wish me luck.

  175. Tasia Miles November 11, 2008 12:05 pm

    I am back. I lost 30 lbs this summer then I moved and gained 8 lbs. So I am back on this lifestyle which really works! It is incredibly easy after you learn what it takes to watch your food and what your eating. You have to stay on it - it’s not a diet it’s a way to live. My mistake was when I moved I got lazy even though I knew better.

    I just wanted to give you guys a link to a great tool to assist you in tracking your calories. It also has the daily plate which is a searchable database for all types of food (store bought, restraunts, and home made). Makes it real easy to stay on course. Another neat feature is the weight chart. You can watch your goal come to life as you see the line go down. Helped me stay excited.

    Good Luck to all!

  176. Tasia Miles November 11, 2008 12:11 pm

    Ayana -

    Your goal is VERY possible. When I found this blog I originally was 148 lbs. My husband went on a business trip for 1 month and I wanted so badly to lose a lot of weight and shock him when he got off the plane. And - I did! I felt amazing. I went from 148 to 118 in a little over 2 months. Most of it was lost in the first month. My problem is I did not reach my final goal of 108 (which is perfect for me, I am only 4 ft 11in tall). We moved in August and lived in my mother in laws basement while my house was being built and she had so many temptations that I gained 8 back. I am now make on track and motivated. As I posted just a few minutes ago - try as a tool.

    Good luck and you can reach that goal

  177. Leslie November 12, 2008 12:16 pm

    Hey everyone,
    Just wanted to give you my updates to keep you motivted! I have lost 2 pounds since last week, which isn’t as much weight that i lost as the 1st week but its still a loss!! Tasia, thanks for the heads up and for the website, I will be checking it out! Here are my stats:
    Started: Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    I am going to go down to 1300 calories starting this week to see if this helps with more weight loss. I will let you all know.

  178. Leslie November 12, 2008 12:17 pm

    I also have a question for you. When you went from 148 to 118, how many calories a day were you consuming?

  179. Hey everyone - thanks for all your comments and keeping us posted! It’s great that you’re communicating back and forth - I love it! I checked out and it was “temporarily unavailable,” but looks like it will be a great site for resources once it’s back up. Just remember to stay excited and if you get off track, get back on. One other thing I used to do, was if I ate too much one night, I would cut back 50 calories or so every day for the next week. Consistency counts, but averaging things out does too.

    Keep in touch–

  180. Siobhan November 12, 2008 1:24 pm

    Hi, I started this diet at the end of October. I lost 8 pounds within a few days, but since the first week my weight has stayed the same. I haven’t changed my calorie intake at all since I started. I’m 5′3″ and started at 160 lbs. I am hoping to get down to 111 lbs. but I seem to be just hanging right at 152, with absolutely no changes. Right now my calories consumed per day is at 1353. Is there anything I can do to start losing weight again?

  181. Tasia Miles November 12, 2008 5:33 pm


    I think you were talking to me. I went from 148 to 118.

    I consume 1200 a day. I am a lot shorter than most so my needs are different. And the is back up and running. Not sure what happened this morning but I was able to put in my consumed calories this afternoon.

    Also as I picked up exercise I started feeling sick so I added calories as needed. Now I eat smaller meals throughout the day and I feel wonderful. I walk about 5 miles a day and so yoga. So you have to adjust your needs if you decide to exercise. I think that one thing at a time is best. I lost the weight initially without exercising. The exercise helps me with stress and energy.


  182. Christiana Son November 13, 2008 4:04 pm

    Dear Debra,

    I had actually found this site while doing a and i’m so glad to have found it. I just started today and I already feel a bit healthier. I have just 1 question though. I would really like to start an excel spread sheet to keep track of the calorie’s i’m consuming per meal. What was your layout for the excel sheet? I also have a really good site i’d like to offer that keeps track of your weight:

    it may seem kinda tacky, but i’ve been using it for a while, and it’s a good visual for how much you’ve progressed and stuff…

    thank you and I hope to hear from you soon,
    Christiana Son

  183. ashley November 14, 2008 2:41 am

    I am currently 165 would like to be 123..I waswondering if this concept would work if i am working out..I am lifting weights and doing cardio..will i still lose as much weight

  184. Ayana November 15, 2008 3:17 pm

    Well today is the end of week one. So far I’ve lost 5 lbs. Though somehow I felt like I should be 2 lbs less than that. I’m glad that I did lose 5 lbs though. The reason why I think this is because I think I’ve been retaining some water due to the sodium I’m consuming. I was 143.6 yesterday, then 143.2 this morning so perhaps it’s because of that. Anyways, so far this plan is working. Week 2 begins today. Wish me luck! ^_^

  185. Carrie November 16, 2008 11:22 am

    My daughter just turned 1 on November 14th, and I am still carrying around ten pounds of pregnancy weight! I go to the gym every day at lunch and alternate cardio and strength training, but I am stuck, losing and gaining the same 3 or so pounds over and over. I’m going to give this a shot… for someone who is 5′3″ and would love to get down to 115-120, medium frame, does 1200 calories seem reasonable? I’m going to the grocery store tonight!

  186. Maggie November 16, 2008 7:45 pm

    Hi Debra,

    Just wanted to check in and say “You were right!” - I really have stopped feeling hungry between meals. (Well, mostly, anyways!) My weight is dropping slowly but consistently - I’ve now lost 6 of the 20 pounds I want to lose (goal weight 120)!

    Also I wanted to share a resource I found: will calculate the calories in a recipe if you put in the ingredient list and the number of servings. Just one catch - you have to double-check it to make sure it recognized all the ingredients. It’s been really helpful for me though!

  187. Siobhan - try cutting back to 1275. At 5′3″, I’m wondering if you’ve received an accurate calorie count. When you’re consistently eating the correct number of calories, you will stable out to the right weight. To lose more, drop a few more calories and see what happens. I’m working on finding a good calculator. Unbelievably hard to come by–

  188. Tasia - thanks for sharing your experiences. I concur–everything you said makes complete sense. I appreciate you!

    Christiana - the spreadsheet could be used for keeping track of anything you want, specifically what comes to mind is: Each day’s calories consumed, automatically subtracted from the allowance, so that you know when you get to dinner how many calories you can have. Keep calorie counts on hard-to-find items, your favorite snacks, etc. Play around with it and you’ll find lots of uses.

    Ashley - if you’ve already developed habits for working out, counting calories will just help make sure that you’re getting the results you truly want. You should still lose weight overall, if that is your goal. If I were you, however, I would look more at how I feel and LOOK, rather than the scales. We all know that muscle weighs more than fat, so you could actually not lose any weight on the scales, but look more “cut.” Does that make sense?

    Good luck, Ayana! And you’re doing great! Stay in touch–

    Carrie - start with 1200 and see what kind of results you get. I’ll bet you’ll be pleased, at least for a while. If that turns out to be too many, you can always cut further.

    Maggie - congratulations and thanks for sharing that site. I will try it out. That would have been extremely helpful to me back in the day! Keep up the great work and stay in touch–

  189. Carrie November 17, 2008 12:14 pm

    Thanks for the response, Debra! I’ve always heard that is unhealthy to go under 1200 calories a day, but is that a rule that slides a little bit for shorties? I’ve gone grocery shopping (although I’m sure I’ll be ready to start cooking again in a few months, isn’t it EASY to just throw in the frozen meals??), and I threw in some of those Progresso soups that are only like 140 calories for an entire can. As long as I don’t eat them all the time and watch my sodium intake, is this okay?

    My weight this morning was 147. Here’s to getting down below 120!

  190. Carrie - You’re right. 1200 is a general rule and if you’re short, it could be just a few too many for you. I’ve been working with a calculator that will give you your basal metabolic caloric needs - more to come later - but it often calculates 1127 for shorter people. I’ve been playing around with numbers as people give them to me. You are approaching your diet the right way. When it comes to sodium and other scares, we have to remember that this is a temporary situation only. You just need to retrain your body for the right number of calories, then, when you start cooking again, you’ll have a better sense of when to stop. These days, there are lots of healthy options - much more than when I did it. I just took the attitude that it’s better in the long run to get to and maintain my ideal weight than to worry about short-term issues like sodium. You’re a very intelligent person - you’ll figure it out and bring things back into balance if and when you need to do so.

    Keep in touch–I appreciate you!

  191. Leslie November 18, 2008 11:53 am

    —My Weekly Update—
    I started 3 weeks ago (Oct 28th) and have been tracking my updates weekly. It looks like I am losing about 2 pounds a week, which is fine with me. I am also going to start tracking my measurements.
    Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    Nov. 18 5′3 weight: 138

  192. Awesome, Leslie! Thanks for checking in and recording your progress. You’re an inspiration to many and I appreciate you!

  193. Weight Loss Database November 19, 2008 12:49 pm

    About exercise: if you are doing the same exercising routines over and over again your body may get used to your plan and start burning less calories from the same activity. So having a variety of different routines in your plan and changing them from time to time should help you. If you need a new exercise idea, why not trying exercise video games (if you haven’t tried them yet)?

  194. Juliana November 19, 2008 3:13 pm

    I am only 25yo, 5′4″ and I have weighed in at 149lbs for about a month. Almost exactly at where you started 10 years ago. I read your article 4 days ago and it seemed almost miraculous to me that not only could it be so easy, but here is someone who did it and found success and she’s willing to share every bit of detail with me.

    3 days ago I began counting my calories. I jot everything down on a pad (so I don’t have to worry about being near a computer). On the 1st day I lost 2lbs. On the 2nd day nothing, and on the 3rd day, 1lb. That’s 3lbs in 3 days. I am beyond excited. I eat 5x/day. I am extremely relieved to have to think about incorporating an exercise regimen right now. When I was thinner, I enjoyed exercising, but at this weight I must admit I feel uncomfortable at the gym. So I will work on losing my 30lbs first. I am PUMPED about the fact that I can do this before the end of the year. I’m going to have to find another new year’s resolution because weight loss will be scratched off the list!

  195. Awesome, Juliana, and welcome! You can do it - please keep in touch and let us know how you’re doing!

  196. Leslie November 20, 2008 1:33 pm


    Your story sounds so similar to mine! When I started the program 3 weeks ago I was 5′3 and 147 pounds. I am already down to 138 as of Tuesday. Keep it up, it totally works! And since you are around my height…you will start to see a difference within the first week or so!

  197. Juliana November 20, 2008 2:45 pm

    Debra and Leslie - thank you for the comments. I’ve got a big smile on my face.

    Wanted to share this calculator/tool:

    This is for your BMR (basal metabolic rate). I didn’t know what my body fat percentage was, so I left it blank. This is a good tool to see how many calories your body needs just to stay alive - it’s a good tool to use in conjunction with the one Debra provided.

  198. Leslie and Juliana - you literally make my day joyful!

  199. Carrie November 22, 2008 12:19 pm

    Welp, it hasn’t even been a week yet, but I am seeing results! On Sunday, I was 147 pounds. This morning, I was 144.5 — down 2.5 pounds! Sure, it is not as drastic as some of you have reported, but slow and steady wins the race. Part of what I am doing (and this may sound silly) is having me and my husband pretend I am already at my goal weight. I’ll say something like, “Gosh, it feels so good to weigh 120 pounds!” and he’ll say something like, “You look so wonderful, my 120 pound wife!” Haha. It is so silly, but it helps!

    I’m officially at my lowest post-pregnancy weight. I’ve been here twice before though, and then I gain 3 pounds back. I didn’t have Debra before, though! I know this time is the time I’m going to succeed. I feel so in control of my food now, and I am really used to eating 1200 calories a day– less of an urge to snack, no growling belly, etc…

    I’ll check in next week with an update!

  200. Juliana November 24, 2008 2:53 pm

    Hi again,

    6lbs in 7 days. I should be consuming about 1450 calories at my goal weight, but I cut it down to 1350. Maybe that’s what’s helped. I feel very much in control and content in knowing exactly what I’m putting into my body. My *need to eat* all the time is slowly but surely leaving me, and I’m getting accustomed to the idea of eating to fuel my machine, and in controlled portions. I’m hoping to drop another 6 this week.
    I wish everyone a wonderful week. Focus on yourselves.

  201. Carrie - awesome - thanks for keeping us updated and being willing to share what works for you. We are all different, but if it works for you, it might just work for someone else. That’s kind of how this whole thing got started in the first place! Good luck and have a great week.

    Juliana - excellent advice and you have a great week, too. I’m so glad you’re feeling in control and taking charge. Wonderful feeling, isn’t it?

  202. Leslie November 25, 2008 11:36 am

    —My Weekly Update—
    I started 4 weeks ago (Oct 28th) and have been tracking my updates weekly.
    Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    Nov. 18 5′3 weight: 138
    Nov. 25 5′3 weight: 136

    - So I am DEF. losing 2 pounds a week, I would like to lose more but, as of last week,I started cutting down my calorie intake from 1300 to roughly 975-1000 a day. So I am not going to cut down anymore. If I continue to just lose 2 pounds, well hey, its 2 pounds! I am going to try and start incorporating hot yoga or maybe walking a mile 2 times a week to see if that makes a difference. Also, I feel like I don’t drink enough water so I am going to start doing that too this week!

    On another POSITIVE note, as I said last week, I was going to start tracking my measurments as well. They are:

    Nov. 14th: Waist: 32 1/2″ Hips: 40″
    Nov. 21st: Waist: 32″ Hips: 38″

    So even if I am not “losing” a lot of weight, I am DEF losing major inches off of my body! 2 inches in the hips ALONE in one week and another 1/2 inch in the waist! Everbody’s body is maybe I am one of those people who lose more inches than they do weight?? Until next time… Happy Thanksgiving everyone, safe travels and good look resisting the cravings!

  203. Leslie, I think you’re doing great! Happy Thanksgiving!

  204. Vithya November 28, 2008 1:55 am


    I am so surprised that this method of weight loss actually worked for some people. I have tried almost everything to lose weight. I bought products, exercise machines and diet plans to lose weight but nothing worked. I weigh 143 pounds and I need to lose 20 pounds. After trying everything I decided to quit because nothing seemed to work for me. But when I came across this article I feel that I can actually lose that 20 pounds. I am not used to eating only 1633 calories a day and so I am very scared about starting this diet. I dont think I can keep it up. Any advice on how to manage my calorie intake?

  205. tiffany November 28, 2008 1:58 pm

    this is GREAT!!! i have really been trying to lose weight, im about 155 at 5′5 feet tall and would love to be around 120.
    thanks for the motivation, im going home in 3 weeks and losing just 10lbs would be great.
    my question is would you mind sharing what you ate during those 3 weeks you lost the 26lbs?i want to have an idea of what worked! THANKS AGAIN

  206. Vithya - thoughts are everything! You must do whatever you need to do to remain positive. Try reading some of the other articles on this site regarding motivation and keeping your spirits high. Nearly everyone makes it (the “diet”) harder than it really is. Once you see how easy it is, you’ll likely be pleasantly surprised. The greatest discipline required is in keeping the spreadsheet - focus on that and you’ll be fine.

    Tiffany - I ate mostly microwave dinners, canned soups, and restaurant items that I could get calorie counts for. There are even more options available now than when I did it, so good luck and let us know what you find!

  207. tiffany November 29, 2008 3:04 pm

    thanks! i am eating 1541 calories
    Breakfast-4 egg whites, 3 omega eggs, spinacnh,1/4c cheese,2tbso freesh salsa
    Pwo-1 scoop protein powder
    Lunch-4oz fried chicken(dipped in buttermilk and coated with soyflour,and baked) with loaded mashed cauliflower-broccoli,1/4c chedder, 1tbsp no sugar ketchup
    Snack-celery with 4tsbp cream cheese
    Dinner-3oz beef with 1cup spag squash with 2 tbsp parm cheese and 2 tbsp flaxseed butter
    Snack-tea with ¼ whipped cream(heavy whipping cream whipped with splenda)

    i still don’t think it will be possible to lose even 15lbs in under a month-but i guess its because i have never actually stuck to my diet. im going to try REALLY hard. did you do any exercises? and if you don’t mind me asking how much did u weigh before? thanks, im keeping my fingers crossed

  208. Tiffany - if you’ll read the linked articles, you’ll lots of detailed answers to your questions, but here are the straight answers - no, I did not exercise. I started somewhere over 149 lbs - not sure how far over because I jumped off the scales once they hit that point! LOL!

    Now, don’t think it is impossible. Believe instead that it is possible. It IS possible - others have done it, you can, too. I believe you can do it. But we’ve got to get YOU believing it.

  209. NiNi November 30, 2008 12:25 am

    thanks girl! i’m going to start this diet and get back to you in a month (promise)

  210. Christiana Son November 30, 2008 11:09 pm

    Hello again Debra,

    I asked a question before about the spreadsheet. I read a lot of your articles and I am very much like you, from before. I am also 5″6 and am about 151 right now, the only difference would be our ages. I’m a senior in high school and I’m very discouraged about my weight. Two years ago I was 134 mainly because over the summer I had gone on mission with my church to Republic of Dominica and kept myself busy there as well as not eating much (sometimes I even drank just coffee for dinner because the food sometimes made me feel strange). Before I had left to there I was approximately 160ish and came back 150. I was so excited with how much I lost, I kept at it and went all the way to 134. But the weight slowly crept up for the year and I’m just back where I started!! I’m really discouraged about this and even more of the fact that I know that I will not have that opportunity to just lose weight over that 10-day missions to excite me into losing again. I really wanted to be around 123-128 before I went into college. It’s really hard as well since I’m still in high school and I have a schedule. And it is also really hard trying to keep track of my calorie intake because sometimes I have no idea how much calories are in the sandwich or meal or whatever I am getting. It also does not help that my best friend is non supportive of this. Whenever I mention anything about a diet, she rolls her eyes. I think that when I talk about losing weight she thinks that the idea is me being vain or superficial. And my mom (who was always a petite size) has always pressured me to lose weight ever since 5th grade. She makes it sound so easy, but I’m much different from her and feel discouraged when she comments on my weight. A little help please?


  211. Leslie December 2, 2008 11:55 am

    —My Weekly Update—
    I started 5 weeks ago (Oct 28th) and have been tracking my updates weekly.
    Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    Nov. 18 5′3 weight: 138
    Nov. 25 5′3 weight: 136
    Dec. 2 5′3 weight: 136

    - Didn’t lose any (probbaly due to holiday weekend, but didn’t gain any either!)

    Nov. 14th: Waist: 32 1/2″ Hips: 40″
    Nov. 21st: Waist: 32″ Hips: 38″
    Nov. 28th: Waist: 31 1/2″ Hips: 38″

    Lost another 1/2 inch off my waist!

    If anyone out there is like me, they usually OVER indulge on holidays! So, I must say that I am satisfied at the fact that I didn’t gain any weight, although I didn’t lose any. I am eating roughly 975-1050 calories a day. I have also started walking about 2 miles (up and downhill) a day since Saturday. Until next week…

  212. Juliana December 2, 2008 1:56 pm

    Hi everyone,
    Hope it was a good holiday for all.
    I started this diet 15 days ago and have lost 9lbs.
    I actually haven’t kept track of my food for the last few days; since I eat a rotation of the same things, I pretty much know what I’m putting into my body and can gauge the calories I have in the day. I’ve taken up hot yoga 3x/week and I really like it. I know I will be hungry right after, so I make sure I eat accordingly throughout the day so as to not go over my calories after the exercise. It also helps to know exactly what I’m going to eat after yoga, and have it be quick and easy to prepare so I don’t get into a panicky hungry mode.

    I’m happy with 9lbs in 2 weeks. Hoping to be -4lbs by next Monday.

    Good week to everyone and keep focusing on yourselves. Very little in this life CAN’T be overcome. A diet is something that depends only on you; take advantage of that and take charge of your life.

  213. Juliana December 2, 2008 2:03 pm

    Forgot to mention that one thing I do religiously is weigh myself. Every day and night, especially when I eat something different from what I’ve been eating. I get plenty of sleep 8-9 hours/day. I drink plenty of water and I like to drink decaf green tea about an hour after lunch and just before bed. May be completely irrelevant, but works for me.

  214. NiNi - Looking forward to hearing from you!

    Christiana - lose the friend who is not supportive and listen to your mother. You probably have more in common with her than you think. Trust me on this one. I felt exactly the way you did once, but sometimes, in fact, most of the time, it’s those that are closest to us that get on our nerves the most. What you need is an attitude adjustment. (I mean that in a positive way.) Anything you think of as being difficult will be difficult. The good news is, anything you think of as being easy will be easy. Isn’t that great? This is an easy diet. You just have to take charge of what’s going into your body. If your friend rolling her eyes bothers you, and apparently it does, you either need to be determined to ignore her, or stop hanging out with her. The situation could be resolved simply by telling her how her actions make you feel. Curiously - how close is your friend to her ideal weight?

    Also, I never told anyone about my diet. You have a right to weigh whatever you want, whether that’s 100 pounds or 300 pounds. You shouldn’t have to defend what you want or explain to anyone why you want it. Keep it to yourself, or share it only with those who will be truly supportive. Sometimes people go overboard, turning support into judgment, which doesn’t help either. Keeping it to yourself precludes all of those problems. You’ve just got to do whatever it takes to take care of yourself, inside and out. Hope this helps - please keep in touch and let us know if we can help further, or how you’re doing in general.

    Juliana - I love your updates - please keep them coming!

    All - I appreciate you!

  215. Missy Dec 6/08 10:43 am December 7, 2008 2:39 pm

    Stumbled upon this site and love it!! 36 yrs old, 5″2, 131 lbs on Tuesday. Want to get back down to between 105-110. I’ll post my progress Tuesday. Good luck to you all!!!

  216. Welcome, Missy! We would appreciate hearing from you again.

  217. Leslie December 9, 2008 11:58 am

    —My Weekly Update—
    I started 6 weeks ago (Oct 28th) and have been tracking my updates weekly.
    Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    Nov. 18 5′3 weight: 138
    Nov. 25 5′3 weight: 136
    Dec. 2 5′3 weight: 136
    Dec. 9 5′3 weight: 135

    - Lost 1 pound, which is decent…but inches are melting away! Another 1/2 inch off my waist and hips!

    Nov. 14th: Waist: 32 1/2″ Hips: 40″
    Nov. 21st: Waist: 32″ Hips: 38″
    Nov. 28th: Waist: 31 1/2″ Hips: 38″
    Dec. 5th: Waist: 31″ Hips: 37 1/2″

    Debra, I have been walking uphill for the past week and a half or so about 3 times a week… other than that nothing has changed. I am consuming 975-1075 calories a day…any idea on why my weight loss is slowing???

  218. Missy December 9, 2008 6:02 pm

    Ok so here’s my first week progress. I had a little bit of a slip up last night but I’m back on track today.

    Start Tues Dec 2- weight 131
    Tues Dec 9- weight 128

    Down 3 lbs this week and I’ll post my progress next week. Best of luck to all of you!!

  219. Tess December 10, 2008 1:51 am

    Starting tomorrow AM. Made the spreadsheet. 5′4”, currently 128 lbs. Ideal weight: 114-120. We’ll see how it goes. I have calorie counted before, hopefully I will keep it up. I tend to eat when bored at work, or just for a break. Any tips on how to avoid that? Also, I will eat when sad or cold, but primarily when bored at work or for a break. And there are TONS of sweets at my work- sometimes several cakes per day, so it’s easy to eat for social and break purposes, and for entertainment rather than fuel. I’m planning on 1394 cals per day and I’m curious as to how much I will lose. I doubt that number will result in the extremely rapid weight loss you had, maybe more like 2 pounds per week if I’m lucky, which is healthy weight loss. I’d like to lose more fast, but that tends to lower my metabolism and I end up gaining it back. I want to succeed. Thank you for the inspiration!

  220. Juliana December 11, 2008 5:08 pm

    Leslie, we must have similar body types/metabolism. I lost 9lbs during my first two weeks. Now I’m halfway into week 4, and I haven’t lost anything more than the 9lbs. Similar to you, however, I have been noticing that my clothes are fitting much looser, even without concrete weight loss. I don’t know if that really makes any sense, but I’ll take it. I’m sure our bodies have simply adjusted to the amount of calories we’re eating now. I have to admit, I did stop counting my calories about 2 weeks ago (bad girl!) so I’m going back to the pen and paper. I’ll also try to add pilates 2x/week at home (on top of my 3x/wk yoga classes). But like you said, NOT gaining weight and maintaining this 9lbs loss is already a good thing!

  221. Leslie - keep in mind that when you add exercise, you confuse the issue. It’s not a bad thing, it’s just that you start building muscle - especially walking uphill - and that will “add” weight. If you feel good about yourself and are continuing to look good in your clothes and are getting the results you want, and I think you are, I wouldn’t worry about the scales. I now, about 10 years later, weigh around 130, give or take on any particular day, but I’m more muscular and still wear a size 4. I could probably add muscle to my arms and weigh even more, but still be a size 4. I’m more concerned with how I feel - great - than what the scales say, or what size I wear. When I’m heavier, a size 6, or not getting exercise, I don’t feel as good in a lot of aspects. If you feel good, keep doing what you’re doing. If you start to feel bad, find what makes you feel better. And I mean really better, not indulging in food - I think you know what I mean there.

    I think you’re doing great and actually “losing” more than what the scales show due to the exercise. Did all of that make sense?

    Missy - you’re doing great! The point is to get right back on track. Don’t beat yourself up over a slip-up and don’t stop altogether because of it. You are where you are an it’s okay. Start from where you are now and create the life you want.

    Tess - a desire to succeed is the most important aspect of all of this. Keep us informed!

    Juliana - good attitude! And there is something about not tracking it that seems to impede progress. Speaking personally, I probably eat 100 or so calories more that I should if I’m not tracking it, and that’s just enough to keep you from seeing results. But as long as you are satisfied with your results and know what to do to get back on track, you’ll be fine. We’re going for satisfaction here - not perfection. Keep in touch.

    –thanks all!

  222. Leslie December 12, 2008 1:30 pm

    yes this makes sense! Thanks all!! And Juliana, it does seem like we are quite the keep me updated on your progress and any changes you may see!

  223. Leslie December 17, 2008 6:16 pm

    —My Weekly Update—
    I started 7 weeks ago (Oct 28th) and have been tracking my updates weekly.
    Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    Nov. 18 5′3 weight: 138
    Nov. 25 5′3 weight: 136
    Dec. 2 5′3 weight: 136
    Dec. 9 5′3 weight: 135
    Dec. 16 5′3 weight: 135

    Nov. 14th: Waist: 32 1/2″ Hips: 40″
    Nov. 21st: Waist: 32″ Hips: 38″
    Nov. 28th: Waist: 31 1/2″ Hips: 38″
    Dec. 5th: Waist: 31″ Hips: 37 1/2″
    Dec. 12th: Waist: 30 1/2″ Hips: 37 1/2″

    Down a 1/2 inch in the waist. This past week though I must say it was hard for me to not snack out AND to write everything down. Back on track today and will let you know my next update on Tuesday, Dec. 23rd.

  224. Juliana December 20, 2008 12:03 pm

    Happy Saturday, everyone!
    It’s snowing endlessly here in the Northeast. Hope everyone is safe and warm.

    So I began counting calories again… and look at that, I dropped 3lbs in the last 4 days. I wonder if the time I took off calorie counting (didn’t gain, just didn’t lose) kind of fooled my body into readjusting my metabolism… who knows.

    Tomorrow will mark my 5th week, and I’ve lost 13.4 lbs. All my jeans are loose, and one of the pairs I can take off and put on without unbuttoning :)

    Hope you all have a wonderful week. Save those calories for the holidays!!!

  225. Missy December 23, 2008 2:29 pm

    Here’s my progress to date,

    Start Tues Dec 2- weight 131
    Tues Dec 9- weight 128
    Tues Dec 23-weight 125
    Slowly but surely I’m on my way!! Good luck to you all and Happy Holidays!!

  226. Leslie - thanks for the consistency - can hardly wait to hear from you today!

    Juliana - my ex-mother-in-law used to eat to stay warm! I’m glad you’re counting calories and won’t have a setback due to the cold weather. It’s been bad here, too, and we’re getting sleet right now. Have a great holiday!

    Missy - Happy Holidays to you as well and enjoy the steady progress!

  227. Isabelliz January 6, 2009 4:03 pm

    Isabelliz here!I came across this website two years ago, I believe. But never did I pay attention to it. Now that I have reached my all time weight of 148.8 lbs, I am willing to give it a chance. I start today and I am willing to compromise myself to this diet. I want to lose the weight before my anniversary and I will keep you posted on my achievements.

    Current Weight: 148.8 lbs
    Goal Weight: 135 lbs
    Ideal Weight: 125 lbs

    Thank you so much. I will be posting weekly. That way I keep myself motivated.

  228. Gauri January 7, 2009 12:08 am

    I have been trying to lose weight for a long time but never found a “doable” plan! I’m 5′ 3.5″ and weigh about 185 pounds as of today. I need to drop at least 35 pounds. I gained massive amount of weight 3 yrs ago due to hypothyroidism. Unfortunately after that it has been a battle losing weight.

    To cut the long story short, I’m feeling very motivated after reading your article and hopefully this plan will work for me. It seems manageable.

    My question is that I’m originally from India and tend to eat Indian food at home (everyday dinner). Not to be mistaken for the Indian food from restaurants, what I cook usually doesn’t contain much oil or spices (its basically cooked veggies), but I tend to eat a low-carb whole wheat tortilla and some rice as well. I’m not quite sure how to calculate calorie content of these foods (especially the curries(indian veggies), rice, and dal(lentils)) since these are not traditional American foods for which calorie info is easily available.

    Any suggestions? Also, I would appreciate any tips on what foods to eat..I am not a heavy meat eater and can live on veggies and fruits. But I do eat bread regularly.

    Hoping to hear from you.

    I’ll keep you posted about any progress I make on this plan. :)

  229. Welcome Isabelliz and Gauri! Please keep us posted on your progress.

    Gauri - the only thing I know for sure is that the diet won’t work unless you know how many calories you are consuming. This is science, which deals with facts and numbers, and there’s just no getting around that. Some people have luck on just cutting back, but more people have success in working the numbers. You might try going to a larger supermarket and searching the isles for foods you like that do have calorie counts available.

    Hope that helps - good luck!

  230. Sharon Robertson January 11, 2009 9:23 am

    So simple, yet so profound. I am going to try this. Thank you for the Idea.

  231. Thanks, Sharon, good luck, and welcome!

  232. Leslie January 12, 2009 4:11 pm

    Hi All-

    Sorry I have been out of commission over the past 3 weeks or so with the holidays ect…but just wanted to get back on track. I gained about 5lbs give or take over the holidays but have already lost it! Also, I have decided to run a half marathon (13 miles!!) in April, and have begun training for that! I am NOT a big runner by any means, but felt that this was a solid New Year goal that I could accomplish if I put my mind to it (AND I am sure to lose some lbs!) With this said, I have decided to start raising my calorie intake as I will need more fuel since I am burning more. As I get more pregressive in my training, I will raise the calories more!

    My question for you Debra is this… Before I started training (when my workout level was Sedentary) my calorie intake per day was 975-1,000. Since my exersize level will start to pregress (currently at a moderate to heavy level but will get up to exceptional level) what should my new calorie intake be? Should I double my calorie intake once I am heavy into my training? Just wanted to get your thoughts!

    Below is my track record…Good luck everyone!

    —My Weekly Update—
    I started 2 1/2 months ago (Oct 28th) and have been tracking my updates weekly.
    Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    Nov. 18 5′3 weight: 138
    Nov. 25 5′3 weight: 136
    Dec. 2 5′3 weight: 136
    Dec. 9 5′3 weight: 135
    Dec. 16 5′3 weight: 135
    Jan. 12 5′3 weight: 135

  233. Gigi January 13, 2009 8:00 am

    I just accidentally stumbled upon this site, and I must say it really has me excited!! I have been trying to lose weight for a year and I went from 165 to about 145. That was already difficult. I’m 5′8, 25 years old. I was a dancer and weighed about 120-123 lbs about 2 years ago and I really want to be at that weight again.

    The problem started when I went back to college. I work and go to school. Most days I won’t even eat until about 10pm, eat one HUGE meal, then go to bed and do it all over again the next day. It sounds wierd because I wasn’t eating much, but I put on 40 lbs in about 2 months!! Yikes! It’s been a struggle ever since.

    I’ll be honest, I’m a little scared about eating this many calories since I’m only used to eating once or twice a day. >_< But I’m gonna trust you!! At my height (5′8) do you think its okay for my daily caloric intake to be about 1,450 - 1,500? Or do I need a little more?

    Thank you so much!! I hope this works. I’m really excited. Sometimes the simplist plan is the best. I don’t know how people didn’t see this before. Eat at the weight you want to be! Genius!!

  234. Gauri January 13, 2009 10:38 am

    Dear Debra,

    I appreciate your response to my question. I have finally started on this diet plan yesterday (Jan. 10, 2009). I was very surprised to see that it was not really a “diet”! I didn’t reduce any portions in any meal..I ate as much as I do on a normal day (no restaurant food!). According to the useful websites provided by you, my ideal weight range in 134 - 151 Lbs (I’m aiming for 140 Lbs right now), and the corresponding amount of calories that can be consumed per day is 1827 - 2059 (1909 cal for a weight of 140 Lbs.). However, my calorie consumption on a daily basis seems to average between 1450 - 1800 calories even now when I am overweight!! I think I might be doing something wrong in my calculations (I’m certainly not undernourished!..I would be if I were eating so less everyday)…when you say count calories in each meal, do you mean just look at the “calories per serving” number on the food packet/nutrition info and multiply it by the number of servings you eat? Or is there any special calculation involved for calories from fat? Please clarify this for me.

    Once again, your feedback will be appreciated.

  235. James Lee January 19, 2009 5:11 pm

    Hi Debra,

    I read this article on the 13th, and started it on the 14th. My fiance and I have got a food scale and we count EVERYTHING. We find ourselves saving calories simply by not wanting to eat certain foods. So far I have lost 4 lbs. My start weight was 241 and my goal is 180. I am 5′11 with a large frame so I think that is a good goal for me.

    Best of all, I am doing this for a purpose, so my mind automatically tells my body no, and I’m not even hungry!!

    Another thing that has helped me a lot to cut calories is I drink a lot of tea. Also, put a measuring spoon in the sugar jar if you must use it!! lol, Thanks Debra!!!

  236. Sorry everyone - my switch in WordPress to send me an email whenever anyone posts a comment is not working and I’ve been so busy lately I completely forgot to check in. So here goes - in order of easiest reply–

    James - welcome and good luck, you are your fiance can come here anytime with questions or for encouragement. I find that just reading the other comments motivates me!

    Gigi - if only everyone could see me through your eyes! I think your starting calories are fine - remember that you can adjust them if you’re not getting the results you want - very scientific - I’ll bet you’re going to love this “plan.”
    Please keep in touch.

    Gauri - yes, just the number of calories per serving times the number of servings you eat - nothing special - except being honest with yourself - LOL! If you’re eating raw foods, you do have to allow more calories per gram for fat, that’s why I prefer to keep it simple in the beginning and eat only what you can find the exact calories for. Remember it’s not forever, just until you retrain your body. After a few weeks, you’ll know what 300 calories - for example - feels like and you’ll stop eating after that. You’ll know when you’ve over eaten and when to cut back. Hope this helps.

    Leslie - welcome back and congrats on the commitment! Wow! I’m not sure I would double the calories, although running does burn a lot of calories fast. Do you train on a treadmill? There are some that track the approximate number of calories you burn during each session. That would give you a starting number. Does that make sense?

  237. Lisa January 24, 2009 12:24 pm

    Hey, I just started on this and I thought it was wonderful at first, like wow, this is really simple!

    Well, I calculated my age and my height and my goal weight which is 140, and I’ve been counting out 1,700 calories a day, which is more than I usually eat.

    But I’ve seemed to be gaining weight instead of losing weight. Am I doing something wrong? Any help would be greatly appreciated!

  238. lillian chores January 25, 2009 3:50 pm

    I may have missed it, but has ANYONE discussed whether light white wine can be used as part of the calorie allotment? Yes, I do know it’s supposed to preoccupy the liver to NOT burn fat until the alcohol has been processed, and I know it lowers your inhibitions about intake, and I agree it is “empty calories” and, worst, it is probably addictive for a lot of people — BUT beside all those negatives, is a calorie a calorie, and if you wanted to drink your dinner once in awhile, what do you think?

  239. Lisa,

    1700 per day sounds like a lot. I am working on my own calculator, but in the meantime, tell me how tall you are and how much you want to weigh and I’ll give you some numbers. Remember that at 5′6″ I ate 1425.


    You asked for what I think, so here goes.

    Anytime you do something that you believe is bad or wrong for you, you lower your self-esteem. Losing weight will be much easier if you keep your self-esteem high. Personally, I don’t drink much alcohol of any kind because I either don’t like the taste of it, or I don’t like the bloated feeling it leaves me with. I will occasionally (like twice per year) indulge in a tropical drink containing rum or something like that. But given all the negatives you listed, I would stay away from light white wine. Hope this helps–

  240. Lisa January 27, 2009 1:46 am

    I’ve checked a bunch of times on different calculators. I’m 5′7 and I’m 23. They all say I need around 1,700 calories to maintain 140 in weight. I actually tried upping my calories to lose 20 pounds instead of the 60 pounds I would have been losing if I were trying to eat for a 140 pound person. So I started eating for a 180 pound person and now I’m starting to lose weight. I guess eating 1,700 was too little for me.

    I’ve always tried to lose weight eating less, and always gaining and thinking something was wrong with me. But now that I’ve been eating around 1,900 calories I’ve been losing it. So as soon as I hit my 180 mark, I’ll lower my calorie intake to 1,700 to get down to 140. :]

    I hope that wasn’t too confusing! Lol.

  241. Tasia Miles January 27, 2009 11:55 am

    Hello Everyone,

    I wanted to post my update, it’s been awhile. Well I am 105lbs!! I did it. I have to admit I could have acheived my goals sooner but I kept falling off and then getting back on. I found after losing the bulk of it early this fall I was happy.

    This does work. I wanted to post a success so you guys knew it worked for me as well.

    Good Luck!

  242. tina January 29, 2009 7:32 pm

    I just stumbled upon this site today and I couldn’t be more excited! From a logical, scientific viewpoint, this plan makes perfect sense. I’ll be checking in regularly to update my progress. For starters:

    36 years old
    5′5″ medium frame
    161 lbs. (ugh)

    Goal weight: 125

  243. Wow, Tasia - thanks for posting that! You’re amazing! I think everyone need so to hear that it’s okay to mess up, you just get back on and start from where you are in any given moment. It does make you happier to be at a healthy weight. It just helps in so many ways.

    Lisa - whatever works for you, girl!

    Tina - give yourself a break and lose the “ugh.” - it’s not that bad. Your goal weight of 125 sounds good. Now let’s see how fast you can get there - make a game of it. This is supposed to be fun and exciting. Keep it that way and you’ve going to do great.

  244. Sean February 1, 2009 2:25 pm

    Hi, I started this diet about a week ago and since then have lost about 7 pounds. But since then it seems I have plateaued and my weight is constant. I’m eating enough to sustain a 130 pound person, but I’m still at 170. I went back and calculated my calorie intake for each day and saw that I was eating about 1100 calories each day instead of 1702! So should I start eating MORE to lose weight?!

  245. missy February 3, 2009 11:50 am

    Well I’m back and making myself accountable. I stopped counting calories and I weigh 133 lbs today. 5″2 …37 yrs old. My goal weight is 110 lbs.
    And I really like what you said Debra about making it a game to see how fast you can take the weight off. That clicks with me. So I went to the store today. Stocked up on some special k cereal for breakfast…got some water based soups for lunch and some lean cuisines for dinners and I’m back on track. Wish me luck and I’ll keep you all posted. Good luck to you all.

  246. Sean, 1100 seems low. It is natural to “plateau” somewhat - you’ll probably see results again in a couple of days. 1400-1500 would be a good number to shoot for.

    Missy, Good luck! It sounds like you’re on the right track and accepting responsibility is a huge part of this. Please keep us posted!

  247. Sean February 4, 2009 8:51 pm

    Thank you!
    I started eating closer to the 1700 target and I finally got passed that mark adn hopefully keep it up!

    You are very helpful! Thanks!
    I’ll keep you updated! Haha.

  248. Linda February 7, 2009 1:40 pm

    hey debra, i’m currently 126 i want to go down to around 105-107 which means that i have to lose 21 pounds. I picked out Sedentary for my exercise plan so does that mean that I don’t have to exercise at all? my calorie amount that they said that i should be consuming is 1459 but i subtracted 250 so that would mean that i have to take around 1209 calories a day

    please comment back if i made a mistake


  249. Linda February 7, 2009 1:44 pm

    hey sorry i didn’t post everything in one post. i just scrolled up and saw that some of the comments go back to 2006! and although it’s 2009 now your still responding back to everyone and as i can tell most of these people have lost weight. I can’t wait to give it a try :]

  250. Linda,

    I advise people to keep things simple and not try to exercise at the same time they start this program. It’s just too much. So, no, you don’t have to exercise at all and everyone who’s tried it says it works. You’ll feel more like exercising once you lose the weight - so just chill about that for now.

    Your 1209 seems more accurate for a goal of 105 than 1459; you must be around 5 feet tall, is that right?

  251. Linda February 8, 2009 9:02 pm

    yup exactly 5ft

  252. Linda February 8, 2009 9:05 pm

    oh and btw does that mean that i can have whatever i want as long as i control the portions and count every calorie?

  253. Jenn February 8, 2009 10:46 pm

    Okay. My name is Jenn and I’m 14 years old. I’m 5′6″ and one week ago I was 157 pounds. Thanks to you Debra, exactly one week later, I am 151 pounds! I am so excited, and this made me even more pumped! The first day for me was hard, because I’m used to eating like a pig and not caring how much I put into my body. After 2 days, I got used to the smaller intake of food and felt the difference right away. My friends and family have already commented on my face looking smaller and my stomach starting to smooth down. I cannot tell you how happy I am to finally find something that is so easy to do and get so quick of results. I am grateful for finding this website and I will keep sharing my progress with you and others who are reading my comment. Again thank you for putting your secret out there.

  254. Leslie February 9, 2009 11:27 am

    Hey Guys! I it has been a couple of weeks since I tracked my progress… but the reason is that it hasn’t really changed. I don’t know if my body is just getting used to the routine or not… I am consuming around 11-1300 calroies a day and running and walking about 3 miles 3 to 4 times a week. I am training for a half marathon so that is why I have started the exercise and have raised my calorie intake.

    Debra, do you have any idea or thoughts on how to get me over the 135 pund hump…my goal is 122 in (hopefully) 6 weeks. Is that doable?? 13 pounds in 6 weeks? Please advise…below are my current results…I have gone down 1/2 inch in my waist!

    —My Updates—

    Oct. 28 5′3 weight: 147
    Nov. 4 5′3 weight: 142
    Nov. 11 5′3 weight: 140
    Nov. 18 5′3 weight: 138
    Nov. 25 5′3 weight: 136
    Dec. 2 5′3 weight: 136
    Dec. 9 5′3 weight: 135
    Dec. 16 5′3 weight: 135
    Jan. 12 5′3 weight: 135
    Feb. 9 5′3 weight: 135

    Nov. 14th: Waist: 32 1/2″ Hips: 40″
    Nov. 21st: Waist: 32″ Hips: 38″
    Nov. 28th: Waist: 31 1/2″ Hips: 38″
    Dec. 5th: Waist: 31″ Hips: 37 1/2″
    Dec. 12th: Waist: 30 1/2″ Hips: 37 1/2″
    Jan. 22nd: Waist: 30 1/2″ Hips: 37″
    Feb. 6th: Waist: 30″ Hips: 37″

  255. Kathy February 13, 2009 11:07 am


    Just came across this and I would love to try it! But when I put in my desired weight of 123 I get back 1677 which is quite higher then your number of 1425. Is there a way to factor in age? I read through some of the posts and I believe you said you were 5′6 which is what I am as well. For now I will try this with your number since we might be about the same age. I’ve already had a coffee with cream, bagel and cream cheeze so that might have to be it for the day! I will check back with my progress, I was looking for something like this.

  256. Linda - yes, you can have anything you want - just count it. and keep in mind that what you want might change after you see how much it “costs.”

    Jenn - you’re awesome! thanks for sharing your experience. Please keep in touch.

    Leslie - I believe that anything is possible. I am not expert in how the exercise might be affecting your results. You certainly have access to other experts on the web. You’re doing great and I think you’ll get there. Sometimes you do just level off, and then you it looks like you lose 2-3 pounds in one day - go figure. You’re doing great, though, and as long as you feel great, don’t worry too much about the exact number.

    Kathy - I’m turning 41 in April, but I was 26 when I went on this diet. I’d stick with the 1425. You can always eat more!

  257. cynthia c. February 18, 2009 1:28 pm

    hi debra! for a while now i have been eating 1200 calories a day, and have been losing very little weight.( like a pound a week, sometimes half) and i was wondering that if i try this, will i gain weight?
    becuase this artical says i should strat eating 2020 calories.
    i am 5 foot 5 inches and weigh 146. I also workout 1 hour daily.

  258. Stephanie February 18, 2009 2:07 pm

    I came across your website today looking for answers on how to lose the last 10 pounds. I have done the calorie counting before and lost 15 so I know this works. I am excited to find a support group to keep me motivated. I am in a wedding in June and would like to lose the last 10-15 pounds by April.

    I am 31 years old and weigh 136.
    My goal weight is 120-125

  259. cynthia c. February 18, 2009 3:51 pm

    ps. my goal weight is 123 pounds.

    thanx again!

  260. ***ATTENTION***

    Comments posted before you’ve read the article will not be approved - and it’s very obvious. So please, read the full article and follow-up articles before posting questions.

    Thank you,

  261. Cynthia, I don’t know what article you’re talking about that says you should eat 2020 calories per day, but that’s way too high. If you’re 5′5″ and wanting to weight 123, I would guess that 1425 would be a good starting point for you. Exercising always make it confusing - so you’re on your own with that one.

    Stephanie, you’ve come to the right place and I think you can do this! Keep in touch and let us know how we can help.

  262. cynthia c. February 19, 2009 12:15 pm

    hi debra! it cynthia C. again.

    i told you that my goal weight is 123 pounds. i made a MISTAKE. i meant 127 pounds. sorry for the inconveinence!

    ps. i put in “light” for my activity level.
    please help!!!

  263. That’s okay, Cynthia, I’d still say around 1425 - 1450; the point is to start somewhere and see what kind of results you get. If you use a basal metabolic rate calculator, like the one at you will get a feel for the minimum number of calories you need to be eating per day. Beyond that, you need to keep your caloric intake below what you burn in activity in order to lose weight. Hope this helps! Stay in touch . . .

  264. Rochell February 22, 2009 2:29 pm

    i jus found this sitetoday im 17 nd find it hard to lose wieght i need some motivation but right now i feel ready to do this how do i stay fully motivated for 4 weeks?

  265. Rochelle - just stay focused on your goal and find ways to be happy instead of eating. Dance, smile, sing, read motivational material. I have a magnet on my refrigerator that reads, “Nothing tastes as good as being thin feels.” That pretty much sums it up for me.

    Hope this helps - keep in touch.

  266. Erica February 23, 2009 10:16 am

    Hi Debra,

    I am really past due on posting this thank you. I just wanted you to know that I found this blog in November 2007. After reading it, visiting the ACS website to find my goal caloric intake, adhering to it and exercising regularly….I went from 280 lbs (November 2007) to 216 lbs (May 2008). This was with some fluctuation of course.

    While I didn’t lose weight as quickly as you…I did lose a very substantial amount. Anytime someone asks me how I lost my weight or how to lose weight, I always reference your site and have provided links to it to several people.

    I’ve strayed off the path a little since May 2008 and have gained up to 235. Last month, I started the regime up again and did lose 20 lbs. Now, I’m in a stage where I am fluctuating. I know it’s my fault though because I haven’t been sticking to my regime.

    I just re-read your blog and now it’s given me the reassurance and determination that I need to get back to it!

    Because I am very tall for a woman (6′2″), my goal weight is 180 lbs. I hope to acheive that by the summer with a lot of hard work and dedication. I basically have about 40 lbs to go.

    Again, I just want to thank you for posting this very helpful and effective blog and please don’t take it down anytime soon because who knows how many people you’ve helped that (like me) just haven’t had a chance to post a thank you, yet! :-)

  267. Erica–

    I was wondering what happened to you - thanks for checking in! I am actually thinking about moving all of the weight loss posts to a new site in about a month. I’d like to explore the topic in greater detail. We now have over 500 comments on the 5 articles combined. I think sometimes people get confused when trying to maneuver the site with so many other topics mixed in. But I will leave these posts here and redirect prior visitors, so, no worries!

    Glad you’re doing well. I really believe you can achieve your goal. Let us know how you’re doing.

  268. Stephanie February 26, 2009 11:23 am

    I started counting last Thursday and I am down 2 pounds. I still need to cut a little more but I am taking baby steps. For me if I go down too much at first I get frustrated and give up. It gets easier every day. You get used to eating less.

    Started 2/19

    2/19 136
    2/26 134

    Have a great weekend!

  269. Vanessa February 27, 2009 8:03 pm

    Hi Debra,
    I am wanting to lose 30 pounds by using this program. I was just wondering how many calories should I intake if i do 3-5 days of exercise?
    I am 5′2 and 155lbs.I am a bit confused on how i calculate that.
    If you could help me that would be so much help.
    Thank You, Vanessa

  270. Vanessa, go to the Update article.

  271. Libby March 2, 2009 1:38 am

    Hi Debra,
    I just finished reading all the articles and I think the idea is so simple, yet great. As someone who is 5′8″ and shooting to be about 127 (down from my current 160ish)do you think 1447 calories per day is a good amount? I’m going to start tomorrow and am so excited! I’m also going to try to check in every week or so to keep updated and also as an added motivation to myself to stick to it. Hopefully I have as much success with it as you had.
    Have a good day,
    Libby L.

  272. Lola March 2, 2009 5:00 am

    Hi Debra,

    Thank you for this simple plan. I am have put on a stone and half during the past six months and I am going on holiday to Thailand on April 2nd. I have to lose 11Ibs to get to my ideal weight. I am 5′4 inches. Do you think I can do it? I’m going to have to cancel a few dinner dates and my sister who is a real ‘foodie’ is coming to stay in a few weeks. I feel I have to really commit to this. I guess it’s just for three weeks…

  273. tina March 4, 2009 8:54 am

    Well, it’s been almost a full month since beginning this. I had a few starts and stops, only because of a minor medical issue that sidelined my dieting priorities.

    Essentially, I lost 3 lbs. the first week and was very motivated. But repeatedly, these same 3 lbs. seem to find me as easily as they disappear.

    I am curious about comment #244, Sean.
    I am having the same issues.
    I’m probably only consuming closer to 1000 calories in a day… just by munching on a bowl of Cheerios throughout the day in order to save up for a big yet sensible dinner. I’ve found this to be very livable.
    Yet, why aren’t the pounds just FALLING OFF?

    I actually GAINED 2 lbs. since yesterday and I feel like I’m eating next to nothing, cutting back on the alcohol, sugar, etc.
    Any words of wisdom?

    Thank you.

  274. Stephanie March 4, 2009 10:13 am

    I think you need to eat more than 1000 a day. Your body is in a starvation mode. You are not supposed to ever eat less than 1200 a day. I would try eating between 1200 and 1500. That is where I see my success. I am 5′4″.

  275. Katherine March 7, 2009 4:33 pm

    The diet seems interesting I might give it a try! Thank you.

  276. Bobbi M March 8, 2009 9:41 pm

    Hi Debra

    I’m currently 150lbs, 5′5 and also wanted to get down to around 120 lbs. I’m also fairly small framed. I have decided to stay at about 1400 calories to do this (when I used the calculator I put seditary as you recommended). My question is that I’m currently training for a half marathon in May. I run 4x/week anywhere from 40-80 minutes at a time plus weightlifting 3x/week. I really enjoy working out and I look foward to running this half marathon and hopefully a full marathon after. Would you suggest or think I would have to be eating more than just 1400 on days I run since I typically burn anywhere from 400-800 calories running. Or should I stay at 1400 and then just eat the extra calories I burn since I selected seditary for my activity level. OR is it easier to find my calories and just select moderate or heavy activity level? I would like to lose 20lbs in a month if possible because I’m in a contest for work and could win a lot of money, but other than that my timeline would be end of June. My ten year class reunion will be then and when I graduated I was 220lbs:) So it would be wonderful. Thanks for any advice!

  277. Bobbi M March 8, 2009 9:47 pm

    Hi Debra

    I forgot to tell you I’m 28 yrs old and female, sometimes the name can be confusing. Thanks again and I really enjoy this website!!!
    Bobbi M

  278. Libby - good luck and let us know how you’re doing from time to time.

    Lola - I could do 11 pounds in a month, so good luck to you. It really just depends on how much you are willing to stick with it and your own energy level. I do think you can do it, though - if that helps.

    Tina - just make sure that you’re counting every little calorie. I would eat 2 M&M’s and count them. Also, if you’re weighing daily, you will see fluctuations. Just keep counting your calories and staying on your plan. You should see results when you get further along. I agree with Stephanie that, unless you’re extremely short, you shouldn’t drop below 1200.

    Katherine - Welcome!

  279. Katie March 11, 2009 8:58 pm

    Hi Debra!

    I am 17 years old and have found that I’ve gained more weight than I really know what to do with. I weigh about 205 lbs and I’m 5′3″. I had been looking all day for something to inspire me and sound actually doable.

    After reading this article, I have become very inspired and I will start tomorrow.

    I am just a little hesitant and confused even after reading many of these comments. I calculated it and said about 1800 calories to maintain a weight of 150 (which is my starting goal). Is that right? Or am I just not doing it correctly? I don’t want to mess this up because I really want to lose this weight.

  280. Jamie March 18, 2009 2:34 am

    Hi I came across your website by accident and instantly fell in love with it :) I am going to start the diet as soon as I clear out some questions. I am 24 yrs old and 5′5″ tall. I weigh 195lbs now. My target weigt is 130lbs by August. Will I be able to lose 65 lbs by this diet?
    I went to the calculators and figured out I should eat 1500 calories at 130lbs. Is it ok for me to aim at 130 from the start or should I start with may be 160lbs now and then go from there?
    And I have to tell you thanks alot for this site…You are a life saver :)

  281. Nishtha March 20, 2009 9:04 am

    Hi Debra,
    It is quite inspiring to see all these people here losing weight…Best of luck to all of you and my congratulations…I plan to start calorie counting and lose approx 25 pounds…I am giving myself 8 weeks/ 2 months…

    I had one very important question to ask…When you lost these 25 pounds…Did you lose a lot in inches as well….waist measurements, thighs..? Fat on the belly? And if you wern’t taking measurements…Can you tell me if all the people here are losing in inches as well…?? I do go to the gym and exercise..and plan to do that even when I am on this diet …There are a lot of skinny ‘fat’ people who lose weight but still appear to be fat because they don not lose a lot of fat…and I would want my 25 pounds loss to be accompanied by atleast a 4-5 inches loss around my waist and thighs as well.Do you see people losing inches as well? And is this diet effective to lose inches and fat…and not just body weight….??


  282. AK March 24, 2009 1:32 pm

    Hi Debra.. i came across ur website accidently and feeling so excited after reading the whole article and the reviews .. i am trying to lose weight from a long time but cudnt find an appropriate way.. tried each and every way out.. I hope this will work
    i am 23.. 5 ft and 6.5 in.. currently weighing 141 lbs .. and my goal weight is 120 lbs.. Acc to BMI calculator i shud take 1386 calories.. I am going to start it from tomorrow morning.. hope it works.. i will keep my self posted..

  283. new momma! March 24, 2009 2:03 pm

    i need to lose quite a bit of weight (like almost 100 LBS) i am going to try this, (but it will be a little more complicated because i am still breastfeeding). i wanted to know if anyone else tried this plan with that far to go? it different when you need to lose 30LBS or less, and i am afraid my metabolism will just adjust to what i intake before i get to my goal. it says i need 2386 calories a day to maintain my goal weight 175LBS (i am very tall, almost 5′10″). That is about 500-800 more calories than i would normally intake while dieting. It would also give me greater motivation to hear a success story where someone lost like 80+ LBS!

  284. Elizabeth March 24, 2009 10:57 pm


    How are you? I am Elizabeth. I am 28 years old, deputy coroner from Colorado. I started my diet on Tuesday of last week, but came across this article today. I want to lose at least 25 pounds. I really don’t have a fixed date, but I do want to lose two pounds a week, to make the lost more permanently. I am 5′3″ and weighing a whoping 145.4 lbs. I want to weight 120-125 lbs before August. When I reached that first goal, I would like to go to my pre-wedding weight of 106.
    I thank you for posting this article. I have seen the light and I am willing to try this way of dieting. I will try to post as often as I can. Thank you!


  285. Jen Xing March 27, 2009 2:44 am

    I’m so excited to start this diet plan! It sounds so simple =D I will update as soon as i see results. Thanks so much!

  286. Lynn March 29, 2009 8:38 pm

    Alright, I will use this as a support group for my calorie count weight loss.

    I am standing at 5′1 and weighing in at 140lbs. My desire weight is 110lbs. I started this diet today. I’m told to eat about 1500 calories per day, but I’m deciding to eat only 1300! Everyone’s results are very inspiring! I can’t wait to see results too!


  287. Ashley March 30, 2009 9:28 pm

    It has been one weeksince I started..I am 5′7, sarting weight was 170, and I would like to be about 125, he website said Ishould be onsuming 1405 cals/ per day to maintain 125 lbs. I have lost 3lbs. since last Monday. Is this normal to only loose 3 lbs the first week??? I don’t see how I oculd lose 25 lbs in a month only losing 3 lbs a week. Also I have been working out.

  288. Stephanie April 2, 2009 8:42 pm

    I ran across this website and I’m really excited about trying this diet. The calculator I used was the one you recommended. I am 36 and I want to get down to 138 pounds. From my calculations I should take in 1632 calories.Is this correct? Oh! I’m 5′3.

  289. Linda April 3, 2009 10:12 pm

    hi debra,
    i tried this diet about a month ago
    i’m 5ft exactly and I’ve been consuming about 1209 calories. I currently weigh 127
    I find it no problem at all to drop down to 124 but i never seem to be able to lose anymore weight then that, it’s been about a month
    any suggestions on what im doing wrong?

    oh btw most of my meals has consists of carbs like sandwiches chicken bake and stuff like that

    should i switch over my eatting habits?

  290. Susan April 9, 2009 9:10 pm

    Hi, I have been counting my calories, I am 5′4″ 126 lbs now and I have dipped to eating only 900 calories. I have not been losing any more weight do you think I am not eating enough or I’m in starvation mode?
    The calorie calculators say I’m supposed to eat 1200 calories. How much do you think I should eat?

  291. Linda81 April 13, 2009 11:49 pm

    Hello Debra,
    I’m excited and nervous to start this diet because if it doesn’t work I don’t know what will. Ok, I went to the ACS website and the calories I’m supposed to eat 1609 for my goal weight 118 i’m 5′1 and currently 166. On the moderate activity days calories are 1985. My question is can I do it this way where the days I exercise I eat 1733 calories and the sedentary days it’s 1357? I basically took of 252 from the calculator just like yours. Your site is awesome!

  292. alyssa April 16, 2009 5:59 pm

    I read this today. It sounded perfect for me. I became very interested and started right away setting up a spreadsheet and researching my calories and what I should be consuming. I found that after I figured out what my caloric intake should be… that I actually do only consume that much. I went and found all kinds of foods I eat and how much and it seems that nothing is going to change in my eating habits. I am 155 lbs and I used to be 120. I am 21 years old. I felt great at 120 and now I don’t at all. I’m about 5 ft tall. Do you have any advice?

  293. Kel April 19, 2009 11:27 am

    Hi Debra,

    I really wish I had found this article of yours sooner…I have struggled and obsessed about my weight for the past 4 years. I would go from one extreme to another - running 16 miles a day to trying to starve (and inevitably binging). Your plan is so simple yet so infallible - “seeing” your results has finally given me the confidence to know that I can do this and achieve the results I seek.

    I started out last Sunday at 158 lbs (I am a 5′6″ female) setting a goal of 1350 a day to try to reach 120. I must have been eating a ridiculous amount of calories before because even limiting to 1900 seemed hard for me! It has gotten better, and I have gradually brought it down all week, and now think I am ready for the 1400 range. I haven’t been able to weigh in for a few days, but on Thursday I had already gone down 2 lbs to 156 (even with having about 1900 a day!). As a recovering emotional eater, this is huge progress for me - I haven’t binged in a week and have even resisted my roommate’s Easter candy (big news for a long time sugar and chocoholic!)

    So thank you so much for posting this article. I plan on updating here with my progress; seeing your and everyone else who posted comments results have inspired me, and I want to help keep the inspiration flowing for others out there like myself :)

  294. Paulacynth May 9, 2009 11:02 am

    Thanks for your blog. How did you make the transition from frozen food to regular food. I like to cook (have to cook for my husband) so its hard to get the calorie count for my special roast pork with dumplings etc etc. Thanks.

  295. Shaun May 21, 2009 8:53 am

    Hi Debra,
    How are you? My name is Shaun.I am 15 years old and currently 157 pounds at 5′3. My goal weight is 130pounds. My weight often makes me feel overwhelmed and annoyed. I tried you diet before but i lost faith and quit. Is this a reasonable goal? Also, how can I stay motivated?

  296. Brett May 27, 2009 12:00 pm

    Dr. Moorhead,

    After the first month, was your weight loss just as steady, or did it slowly stop.

  297. Anethia July 1, 2009 5:38 am

    Hi Debra,
    I just found this website while surfing the net. It sounds like a really good plan. It has taken me 2yrs with alot of excersing and strict intake to lose 65 pounds. I still have 15 left to go putting me at 150.It always seems like the closer you get to your goal the harder it gets to lose the last little bit. I figured up a total of 1661 calories to reach this goal. Does that sound right? Do you have to eat frozen meals or can you use recipes to follow as long as you know the calories and stay in your window of them? Thanks

  298. Anethia July 1, 2009 6:36 am

    I forgot to tell you my stats so u could double check my calories I’m 5′6 I do excerise 3 to 5x a week both cardio and strength training.I’m at 165 and want to be at 150. My age is 28

  299. Jennifer July 2, 2009 10:44 am

    This is fantastic! My boyfriend and I are going to try this together! Finally something I can follow! My question might seem silly but do you know where I can find meal plans in which we can follow? Or what did you eat for your meals?

  300. missy July 11, 2009 12:10 pm

    Hello Debra!!

    Just wanted you to hear of my progress.I am 37 yrs old and I started at 135 lbs and I am now down to 114. 4 more lbs to go!!

    However, because I’m short…5″2. I find unless I keep my calories between 900 and 1000 a day I won’t lose weight. Some people have told me that keeping my calories that low causes organ damage. I don’t believe it but wanted to know your opinion.

  301. Andrea July 15, 2009 12:43 pm

    Hi, Debra,

    Yours is the first “diet plan” that I’ve ever become excited about. Pure and simple science, no gimmicks, no cutting anything out of your diet.

    I started today on it, and I see that you are still responding to comments here and that’s terrific and good of you.

    I am 5′2″, 38 years old, and weigh 139 pounds with a small bordering on medium frame. My goal weight is 115. I take 2 to 3 mile walks most days (I don’t own a car).

    I’ve started with 1350 calories and I’m going to see how that works for me! Do you think that sounds about right?

  302. Clinton Walker III July 19, 2009 4:57 pm

    25 pounds in a month is a lot of weight in a short amount of time. I still like to take it about 2 pounds a week to stay realistic but if you can lose more safely, that is great!!

  303. Hey guys! It’s really hard for me to stay on top of comments these days. I’m running two other businesses and this was just a hobby for a while. I do want to make just a few points:

    1. I am not an expert, and my opinion should not matter to you - DO WHAT FEELS RIGHT FOR YOU AND GO FOR IT FULL OUT!

    2. A lot of the questions asked here are covered in the update articles which are linked to in the original.

    3. Whether you believe you can or can’t - either way - you’re right!

    4. Whatever you get excited about and stay excited about you will accomplish.

    Take care, folks, and make it a great day!

  304. Moxie August 5, 2009 5:44 pm

    Our bodies are just physical shields to our inner spirit, it will do what we tell it to. Mentality and positive energy within us is a powerful thing, focusing on the mechanics and worrying will keep you stuck in your “fat”. Have an open mind, follow positive affirmations and never stop seeing yourself at your desired weight.

    The most important thing Debra mentioned on here was affirmations, I want to suggest a very important book. It is called “the only diet you’ll ever need”, it helped me greatly in my weigh loss journey. The most important tool this book gave me was the information about questioning my habits. Do I eat out of habit, boredom or am I eating out of pure need for nourishment. It has helped me turn away from the fridge by using the exercises when I have attempted un-necessary snacking many times this past month. Take control back of your actions and eating behavior, if you tell your body repeatedly to let go of the weight…IT WILL.

  305. Victoria August 12, 2009 1:44 pm

    I’m going to start doing this tomorrow and I have 100% faith in it (gotta finish my leftover pastrami dip before I start!).
    I used this method in my 20’s and dropped the weight so rapidly, kept it off for years then, 2 years ago, fell in love and got engaged to a 6ft.1 man who I obviously thought I could keep up with when it came to eating. I was always between 115 and 122 and suddenly, for the first time in my life, tipped the scales in the 150’s. It happened so quickly, I feel like I don’t know my body anymore.
    But I do have complete faith that the calorie counting will work! Thanks for the website Debra.

  306. Merih September 12, 2009 5:26 am

    Hey there , my question is are you supposed eat the calories according to your bmr or eat the number of calories the person of your ideal weight would? I do not know which one to pick.

  307. jane September 24, 2009 7:49 am

    Hi. I got really inspired by your blog I really want to try this diet. But I have several questions and I hope you don’t mind. :)

    My current weight is 125 lbs and I want to weigh 100 lbs. The calorie counter says that a 100-pound person needs 1364 calorie per day. Is it more effective to cut-off 100 from it or add another 100 for it to be effective? I’m really excited about this but I’m afraid that instead of losing weight, I would gain more.

  308. Serenity September 26, 2009 11:21 am

    I woke up this morning and weighted myself. To say the least, I fainted. I was tipping 146 lbs. I mean, wow! I sort of let myself go so badly. I will start this diet today. I have faith and I am going to dust my will-power cloak and put it on, because I want to lose the excess weight and feel good about myself again.

  309. river October 1, 2009 8:09 pm

    Just wanted to say that tomorrow will be the end of my first week following this plan. I’m 5′6, and starting off, I weighed 215 lbs. Now, at the end of six days, I have lost 10 pounds, bringing my weight down to 205. I am very pleased, and much, much happier. Already I can see my clothes fitting better, and my fingers are thinning so much that my rings won’t fit them anymore…they just slip right off. I am SO excited to see what will happen by the end of the month. My original plan was to lose the 25 pounds by October 30th, but at the rate this is going, I am hoping to not only meet my goal, but to surpass it. I’ll continue to share my results once a week. If I had only known that losing weight would be this easy…I would have been able to lose it a long time ago.

  310. Kim October 4, 2009 1:29 pm

    Just wanted to express my thanks to you for posting this. Last October, I fell upon your site using Mozilla Firefox’s StumbleUpon, and I started my Excel document right away and started counting calories and retraining my body, like you said. (I also started riding the stationary bike daily soon after, to conquer my depression.) I’m 5′3″ and weighed around 160 or 165 pounds a year ago. My progress wasn’t as fast as yours was, at least not after the first couple weeks. (I lost five to seven pounds within a week and a half to two weeks, but gradually, the pace slowed to two or fewer pounds a week.) Anywho, all the retraining really paid off: I now weigh 135 pounds, which I haven’t weighed since grade school. (I’m a senior in college.) Thanks for your advice and for making this public! I’ve learned so much and accomplished more than I thought I was capable of, and your help contributed so much.

    Hope you’re well.

  311. Karla C October 12, 2009 5:00 pm

    Hello Debra,

    So im basically like you, i started weighin 150 pounds but im 5′3.
    And now i weigh 146 pounds and im on day 6 :(
    Since you lost 25 pounds in 3 weeks I was aiming to lose at least 7 pounds a week. Will I start losing weight faster in the next few weeks? I cant seem to eat more the 1000 calories a day since Im counting calories. Mostly fruit, veggies, granola bars, fruit cups, brocolli, lean cuisine, soups. ONly water.
    Am I doing something wrong I have an event on Oct 30th It would be great to be down to 135 by then.

  312. Karla C October 12, 2009 5:02 pm

    opps i forgot to say, im not exercising. I figured I shouldnt since im not consuming much calories. Should I?

  313. Karla - exercising just confuses things at first. Have you read all of the update articles to this one? The weight comes off faster and faster. I didn’t lose that much at first, that’s why it was such a shock at the end of the month.

    Kim - YOU ROCK! Now, just imagine what you can accomplish if you take on the world - go get ‘em!

    river - you can do it!

    Serenity - feel good about yourself anyway and the weight will come off even faster - seriously - love yourself, just don’t feed your body so much food - it doesn’t really want it anyway! Keep in touch.

    Jane and Merih - don’t think you’ve read everything - read the articles.

    Victoria - yep - that’s what happened to me, too, but you’re on the right track. Let us know how it goes.

    Moxie - excellent point - thanks for your contribution.

  314. Mina October 23, 2009 2:07 pm

    I came across this article in December of last year. I tried it out for one day and a I still remember how great I felt, then for some reason I think I lost belief in it and continued with my regular eating patterns. So after about 10 months I’m back here - about to continue the only “plan” thats actually made me feel good. I want to thank-you SO much for sharing this with us. Right now I’m about 170lbs give or take a about 5 pounds. I’d like to eventually be about 120, and I’ve decided to use your same 1425 calories as eating that much has caused great results for you! I’m super excited. Just 2 questions, Was calories the only thing you counted? and If I was to get in say about an hour of cardio one day, and not exercise the next - would that mess up my results?
    Once again, Thanks a billion for sharing this.

  315. sidra Javaid October 31, 2009 2:02 am

    Hi i wanted to know what if you ate homemade food do you think it has the same amount of calories as the fast food. Because my mom makes middle eastern food where she puts a lot of olive in it. Do you think that’s going to make me fat.
    Other think, how else can i keep track of the food and the calories i take? I am really bad at being on track any advise. I really want to lose 35 pounds in 2 months.

  316. Xen December 14, 2009 12:42 am

    You’ve got me so excited! I’m starting tomorrow! I’m 18 years old, 5′4 and weigh 160 lbs. Quite the tragedy. I wanna make it to about 115 lbs thats almost fifty but I’m so excited!!

  317. Jordan January 7, 2010 1:11 pm

    I just finished reading your blog and I really like your take on “dieting”. I’m a lifetime dieter (much like your Mom) :-). In 2008 I lost nearly 40 lbs following the diet plan for Herbal Magic (I had to stop using the pills becuase they were too expensive). I switched to using Hydroxycut, but then they were taken off the shelf. So in 2009 I slowly went back to old eating habits and low and behold, I’ve gained back 25lbs. On Monday I started following my Herbal magic diary of food but was thinking I would need to find a new “drug” to go with it in order to lose weight. WRONG. Today I calculated my calories based on my herbal magic diet, and guess what? They fall in the range of what you have suggested. I was basically eating between 1200 and 1450 calories a day. This basically confirmed what I suspected all along, I don’t need the pills I just need to follow a low cal diet.

    Thank you!

  318. Ana January 21, 2010 1:01 pm

    I’ve felt very sluggish since I’ve start college, and gained 10 pounds(2 dress sizes) in one year. I’ve luckily levled off, but am trying to find a healthy weight that I had in high school. I, fortunately, stumbled upon this website and it really makes sense. I’m actually a studying nutrition major, and putting my classes into practice will be great for when I start helping people. This article really put my classes in plain english. Thanks for making my education better!

  319. britt February 1, 2010 10:03 pm

    ive been eating about 800-1200 caloried a day AND working out for an hour 4-6 days a week for the past 3 weeks and have not lost anything!!!! why??

  320. netta February 2, 2010 9:09 pm

    Today was my first day trying it! I am 20 years old and 5′2. The desired weight that I want is 110. According to my BMR I am supposed to eat 1330 cal per day. I added 100 extra cal. to it. Therefore, my total calories for the day was 1430. However, nothing had changed yet, the diffeence between my weight of this morning and now is that I have gained 2 extra pounds.
    How does the diet work? Do you not lose anything at the begining and then drop 25 pounds toward the end of the month?
    It seems really simple, I hope it works for me too. :)

  321. sarah February 15, 2010 10:42 pm

    Hey. I am 20 years old, 130 pounds and five feet tall. Based on my height I should weigh 100 pounds, but I will be happy at 110. How can I reach my goal in 2 months? How many caloies should i need a day?

  322. Nicole February 23, 2010 2:07 pm

    Thank you so much for sharing your knowledge! I agree completely with eating however many calories you need to get to the weight you should be! I just started my diet. I am very overweight and in 4 weeks I have lost about 25 pounds. I still have a lot to go and I have had people say it’s too much too fast, but I don’t agree at all. I was consuming about 3-4 times the amount of calories each day as I do now (about 1200-1400 a day), and I have energy and feel so much better already! Thank you again for sharing! It definitely gave me some more encouragement! :)

  323. eva February 25, 2010 4:07 pm

    Hi there! I really enjoyed reading this post and have downloaded a calorie spreadsheet and started tracking my food yesterday! I’ve gained almost 30 lbs in the last six months…I went from an active lifestyle to doing nothing since loosing my job! I eat pretty healthy but have certainly indulged way more than ever…ice cream, cake, cookies were all stuff I would avoid and now eat maybe twice per week. I get no exercise anymore so I wonder if everything I eat goes straight to my hips!! My question is, when you first went on this diet, do you think you were overeating in the first place? I think that my issue is not eating enough some days then other days binging. So, I wonder if sticking to a set calorie intake would actually help me lose weight since I’m not regularly overeating (just under eating some days and overeating others).
    Any thoughts? Thanks so much!

  324. Serenity March 7, 2010 11:52 am

    Hello, I am Serenity. I started this diet last year on Oct 2009, but I didn’t continue it, due to a car accident. But this year, I have decided that I will do it. I still have enough time to get into a two piece bathing suit for the summer. I will do it. I have already calculated my caloric intake and it’s 1350 a day. I will add cardio and weight-lifting for my arms. They are in dire of a new skin lift… but other than that, I will stick to this.

    CW- 146.6
    GW- 130.0
    FW- 120.0

    I will try to continue posting once a week. I even bought a calory journal and I am going to do it. Just wish me luch and hopefully next week, I will have lost five or six pounds. Thank you for your help. Have a great day.

  325. Mark March 9, 2010 8:58 pm

    Wow, you truly are a remarkable writer. I… I think I love you. Would you marry me? Kidding, I’m just a lowly physicist not a dentist unfortunately.

    Anyways, since I like science too, and I realized for the first time this year that I was overweight, I started writing down a procedure to lose weight too. It has worked so well so far (I’ve lost 25 lbs in a month) and is a bit more simple. Here goes:

    - Eat three meals a day, never skip one.
    - Eat/drink NOTHING between meals except water/tea/coffee.
    - Eat only enough not to be hungry immediately after the meal.
    - Drink water and keep occupied when hungry.

    Unlike your method, this one is more “rule of thumb” because I do not count calories at all. However, I find that it’s an excellent method for someone who does not want to count, or simply doesn’t have the time (like me) because it uses the fact that your body naturally knows how to signal when you’re “just above” your basal metabolic rate (for example, if I get hungry too fast after a meal, I didn’t eat enough).

    It also removes the need to “save up” on calories for special occasions like in your method, since well I don’t count calories at all and I worry less about my intake on these occasions (I simply resume the procedure the next day). Also no need to keep records.

    The only downside I think is that my method probably allows more fluctuations. However scales are not very precise anyway and I always see dramatic weight reductions in maximum 3 days.

    However being that your way has worked out for so many people since you wrote that, it’s obviously a very powerful (and scientific) way of losing weight fast. I congratulate you. Just thought I might post my method as an alternative for people out there with strict discipline but no wish (or time!) to count calories. Keep up the good work!

  326. Den March 11, 2010 8:49 pm

    I found this article and was really interested in starting this! I started about a week ago and have noticed no results. What’s going wrong?? I weigh 140 now and my ideal weight is 120 so I have been consuming 1300 calories daily and tracking them very well. But still no results. What can I do? I have a wedding to go to in a month and would love to lose some pounds! HELP PLEASE!:)

  327. Laura April 6, 2010 11:50 am

    I would first like to thank you debra. for once i can get a diet plan for FREE. i have been so down about my weight for the past year. today is the first day of the diet for me. i would also like to thank everyone else. your results have also inspired me!

  328. Barbara Jones April 11, 2010 4:09 pm

    I just came across your article and I find it very interesting. I am looking to drop about 25 pounds before my boyfriend and I go on vacation this summer. I am going to give this a try and will post results. Thanks for the helpful information.

  329. Mel April 12, 2010 12:32 pm

    Hi, I just found this post and have been starting to use it (today). Already I know this will have great benefits. I just have some health related questions - does it matter what types of food you eat or is it simply about the calories. For example, my uncle is a personal trainer and told me that milk will not help me lose any weight but instead gain it even with a small amount. Do you know if this is true or not? And also, I’m a university student living in residence. Do you have any suggestions or examples of types of foods that are quick and easy that I would be able to count the calories for? Thank you in advance. And thank you so much for posting this.

  330. Tanya April 13, 2010 3:11 am

    Hey! I am starting this with my sistr tomorrow. I already made the spreadsheet. I hope i lost at least 15lbs by the end of this month! I have a question. I am 135lbs and 60inches and i looked up my BMR which is 1420. Does my calorie intake change if i work out and lose calories? do i have to eat the calories i lose? some websites say yes. Did you do any exercise or know any info in regards to this?

  331. Amy April 16, 2010 3:03 am

    Hi.. i am 24.5′6 and weigh 157 pounds. My calorie count is 1400 calories to reach at my goal weight of 125 pounds..I am starting from April 16 2010….Thanks for being an inspiration..

  332. Adrienne April 16, 2010 7:39 pm

    I am a 16 year old girl who actually lost over 35 pounds in the summer and got pretty skinny by about September to 110 pounds. It was great but i took advantage of it and gained 20 pounds back…I am going to try this diet because i need to lose 20 pounds by prom in one month and i want to feel good when i am beside my boyfriend and wearing a beautiful dress. I did all the research and started my journal but i am confused because it says my calorie intake should be 1800 calories, which seems an awful lot to me? I play basketball and lift weights twice a week but is that going to still work to have 1800 calories a day? And still lose weight?

  333. sidra April 18, 2010 5:11 pm

    Hello Debra
    i wanted to say is that i did start on your plan last year and but i quite i don’t know why i wished i had not quite and would be healthy now skinny. But i am going to make that wish come true this year by starting on this plan and this time i am going to start in April insisted of summer because then i would get almost 5 months to lose 55 pounds. This year i am really going to work hard this time. Wish me Luck.

  334. Cheryl April 19, 2010 3:02 pm

    I’m confused…I am 5′4 and currently weigh 154, my goal weight is 125. I used the calculator and it says I need to eat 1700 calories to do this. I feel like that is wrong…seems like too many calories. I’m so frustrated! Please help!!

  335. Barbara April 24, 2010 6:19 am

    I just wanted to say thanks for all your knowledge on the subject. I have put it into practice. Although I thought the calorie count was high for my desired weight. I adjusted it and have stuck to it to the calorie count. I walk my dog twice a day and try to add in a little jog here and there. I have lost 10 lbs so far. My motivation is a vacation this summer with my boyfriend. I’ll keep you posted on the progress. Starting weight was 190 and I’m at 180 now. Thanks again!!

  336. brittany May 4, 2010 1:01 am

    hey i need a little help. i am 5′3, 18, and i am 135… i want to be 110 but i am confused about how many calories i should intake a day…can you help me out please thank you :)

  337. as May 8, 2010 4:50 pm

    Debra just your opinion. I’m 5′11 220 lbs, I want to get to 175-180. The calorie counter says that for 175 sedentary i need to consume about 2,500 calories per day. that’s about what I eat now. Based on this I’d think I need to go down to 1,500, but that just seems like too little. What are your thoughts?

  338. Dragonryder May 12, 2010 11:43 pm

    Thanks Debra, this is just up my alley and I’m all set to start tomorrow :-) I don’t know why I’ve never done this before as I know the principles - I’ve just never practiced them!

    My only question mark in the issue is the veggie juice I make in the morning. I can’t find anywhere that gives me an exact caloric value of juicing a list of veggies (the calories would be less than what are listed for the actual veggies because it’s only the juice part I’m drinking, and not eating all the pulp). But I figure I’ll just use the calories listed for each veggie and know I’m actually drinking less than what is stated. Better to be a bit “under” than a bit “over” on the estimate :-)

  339. Kimberly N May 31, 2010 3:00 pm

    Thanks so much for posting this! When I first started losing weight it was hard because i tried to eat only 1200 calories and it never worked. Now I know how much i can eat and not feel like im starving (1435). I lost 15 pounds total! I lost five before this website and it took 3 months. After this site i lost double that in the same amount of time. Thank you thank you thank you! Never thought it could be this easy! Im almost at my goal weight.

  340. Kimberly N May 31, 2010 3:14 pm

    *Also- For those of you with Iphone/Ipod*
    Download My fitness pal app. That way you dont need to use an excel spreadsheet. It has the calories for almost every food out there.(from fast food to ingredients to make things at home) counts how much you ate and how much you have left to eat. A recent update made it to where you dont need the internet to search foods. So if you’re in a restaurant you can look it up

  341. Angela M June 1, 2010 12:54 pm

    I love your article! I would love to lose 25 pounds in a months time. I started today and will keep you updated! Only thing is I am having a hard time figuring out what to eat :). I dont eat meat, but I do eat eggs and fish. I am allowed to eat up to 1750 calories for my goal weight which to me sounds like alot if I keep it healthy with occasional snacks. I will let you know next week Tuesday how much I have lost.

  342. Angela M June 1, 2010 3:14 pm

    Ooo I looked at the updated article you posted and I am allowed 1525 calories. Oh and I am 5ft 9, 210 pounds. My goal is 160ish. I wanna keep a little junk in my trunk hehe so 160 is small enough for me :)

    It is 4pm and I only used 800 calories yay! I am going to have a 6 inch subways veggie patty with chipotle sauce mmm (400 calories) then maybe some fruit and veggies for dessert or what not. Cant wait to see my progress next week!

  343. Angela M June 3, 2010 6:37 am

    Day 3 and I am down 2 pounds already :)
    I went from 210 to 208.I am making sure I calculate everyting down to the lemon I squeeze into my water lol. I am also making sure I walk a half an hour a day at a brisk pace. I am not one to be too still. This is looking good. Much better then the 1750 calories I was told to consume. When I get to my goal weight I will hit the gym again and tone up. Eeee this is exciting!

  344. Angela M June 9, 2010 8:06 am

    My last two comments were not put on here, but that is ok. I just wanted you to know how much I appreciate this article you have written. It is so simple to follow and to the point that I lost 5 pounds in the last 7 days and looking forward to starting the second week till I reach goal. My starting weight was 210 and now I am 205. My goal is 160 and my calorie intake is 1525. I am going to movies this Friday so I am doing 1400 cals today and tomorrow for a small 250 cal popcorn. I am so happy and grateful I found this article. You have no idea how much this has helped me since I needed to lose the weight due to back pains. I dont mind if this comment is not posted, as long as you are able to read it and know how much you helped me. Thank you again

    *I hope to get under 200 by next Tuesday.

  345. Darla June 22, 2010 12:54 am

    I have high hopes for this working for me but I’m still a bit skeptical. So I’m going to stick with this for a week and see how it goes. So 1336 calories or less (for my personal plan)which seems like what I usually take in but that might be in my head because i never counted calories before. Any who I’ll check in in a week and tell you how it went.

  346. Chelsie June 30, 2010 10:38 pm

    Hi Debra!

    I’ve started the diet two days ago, and I’ve already lost nearly two pounds! I’ve lost about the same on my all fruit diet, but on this one, I don’t feel like I’m STARVING to death! I’ve been a on-and-off dieter during all my years in high school. I’ve lost about 30 pounds since my freshman year by doing this, but I need to lose 20 more to reach my ideal weight.

    I’m 5′ 2″ and I weigh 130 now. My goal weight is 110. I’m currently consuming 1225 calories a day and it really isn’t hard at all! I will update my progress weekly on here. Looking forward to the weight loss!

  347. Curious July 29, 2010 3:15 pm

    Well i have tried eating this way and for me it has not worked in the slightest, if anything i have gained weight in eating this way, why - well becasue if you don’t address macronutrients or possibly sending your body into starvation mode by eating two few calories then that is why it won’t work. i’m happy to see that many of you have had success however if you don’t see results dont get discourraged, something that works for one person might not work for someone else. keep on trucking.

  348. nicole July 30, 2010 7:51 pm


    well even though im only 16 im looking foward to trying your method for weight loss. i weigh 155 and im only 5′2 so im very self concious about my weight. i really hope this works for me. thank you for posting this helpful info(:

  349. amelia July 31, 2010 9:31 pm

    omg i love this i saw it last month and i have allready lost 10 pounds!

  350. Jen September 28, 2010 12:36 pm

    I stumbled onto this website a few days ago, and I’ve enjoyed your articles. I’m a grad student, and I currently weigh 138 lbs., at 5′3″. I’m not really overweight, but I’m at the upper end of my range and don’t want to start sliding down that road. I’m going to try this method and shoot for 122. I was hoping to lose 16 lbs. by Thanksgiving (it’s 9-28), but this has made me think I can do it by the end of next month!

    I hope you’re still keeping up with this thread, even though it’s been a while… I could definitely use the words of support. Good luck to everyone! :)

  351. Xposed Expo October 29, 2010 6:55 am

    Common sense… If you consume more calories than you use for energy then they get stored as fat- you won’t store if you don’t exceed. Makes perfect sense. Lots of people are commenting that the rate of loss that the writer experienced is unhealthy. Why do you say that? What is a healthy rate? If you assert that there is an unsafe rate of weight loss do you have any scientific references to support that assertion, or is that just your gut instinct (so to speak)?

  352. alex November 8, 2010 5:16 pm

    hey!! well although I think it is grate hat you are helping people lose weight and that this method works for most of you I believe is not right for everybody in my case I have fight weight all my life and although I am 153 pounds if i ate anything more than 1700 calories I will gain weight. I am sorry but I don’t understand why my body doesn’t work as everybody else does. ( I am very very careful with my calories)

  353. Allie G. November 21, 2010 4:08 pm

    I have just made my spread sheet, and found my calories count. I am currently (5′2) and 137 pounds my goal is 107lbs. I am really hoping that I can lose the weight within a month (my birthday) but even if I fall short it will be worth it. My question is simply do you think I will be able to lose the weight within the time allotted?

  354. Ashley Belle November 28, 2010 6:06 pm

    when I was a teenager I counted calories and it worked like a charm.
    I dont know what happened when I became an adult and stopped believing that calories count.
    I’ve eaten an extremely healthy diet and it’s been impossible to get a little extra weight off that way.
    After reading how a nutrionist a Twinkie Diet and merely counted calories to restrict, I went back to eating only what calories I could count.
    You are so right on about weight loss !

    Thank you for writing this !

  355. Belinda November 30, 2010 2:16 am

    Although this is an old posting, I think the concept still applies, so I am going to give it a try. I want to get down to about 140. And, I go back to college in Jan. Anyway, I am excited and also happy that I won’t have to give up my carbs! Good luck to all!

  356. Stephanie December 2, 2010 4:28 pm

    My “healthy weight is also about 123 pounds. I currently weight 204 pounds. I want to make it a goal to loose 25lbs in a months. Which means I would weigh 179. Should I consume calories for weight at 179 or 123 my ideal weight. I eventually do want to weigh 123. I am just not sure how to get started. Plese respond. Thank you for the wonderful information.

  357. Rose December 11, 2010 12:41 pm

    Hi, I just came across this website and I am willing to start this! I am currently a freshman in college, and I have been struggling with weight loss since high school. I was always too skinny in elementary school and then I guess puberty hit..? I always lose weight during the summer and then I just gain it all back during the school year! I am adamant to now follow this because I am so sick of my weight, and I have lost so much self confidence….it affects me in everything! To the point that I can’t focus in my studies, I am too embarrassed to hang out with my friends, and I get so paranoid. I dunno. I’m just ready to get this done and over with. So I am 5′1″ and I currently weigh 166 lb. My goal is to weigh 120 lbs. So I have 46 lbs to lose! it sounds like so much…so I maybe a little discouraged….but I haven’t told anyone about it. :) well, other than this site..but everyone here is interested in the same thing…so I guess it’s fine. But because every time I do tell someone about it, they just tell me, “you don’t need to lose weight” or “you’re perfectly fine”. and then they just worry about their weight when they are so skinny! I know they are lying…and I wish they didn’t. Because then I believe it sometimes…and I know it’s not true. So, according to the calorie calculator that you mentioned in your article, I am to eat 1636 calories a day. I try to go to my college’s gym at least once or twice a week. I commute to college everyday so it’s harder. But I will keep a journal and record every little drink or food that enters my mouth. But, this is harder as well, since campus food is so fattening and it’s mostly food cars…and they don’t have exact calories. But i guess I am just making excuses now :( wow. I need to stop. I can just bring food from home or figure something out. I drink a lot of coffee and tea….is that bad? I’m trying to drink more green tea….I heard it’s filled with antioxidants and it’s supposed to be really good for you…? and I barely sleep, I have way too much work in school! I am a biology major…so it’s so much information to absorb. yet, I will do this and hopefully I will lose 25 lbs by the end of this month! thank you so much!! I will keep you updated :)

  358. fay December 20, 2010 7:37 pm

    Hey deborah, I’m 18 years old and I’ve currently gained about 15 pounds I want to get don’t to 120 pounds I currently way 145 its my second day on your diet and it seems very easy I eat what I wnt I’ve just been counting calories and measuring everything , in this past month I’ve researched a lot of diets and tried a lot of diets but they’re just to hard to stick to. When I came across your article I was amazed yur diet plan seems so simple and easy to follow. I have a question is it bad if I snack a lot but still remain on my daily calorie intake because a lot of times I don’t have time to cook so ill eat a bag of chips or candy…please help.. Anyways I haven’t weighed myself yet but ill keep yu posted this has given me a lot of hope

  359. Melissa December 28, 2010 4:56 pm

    Hi. Great article, but you stated that if you started consuming 100 more calories per day that in a month you would gain 7 pounds. This is not correct by my calculations. It takes +/- 3500 calories to gain or lose a pound, so in a 30 day month that would be 100 X 30 = 3000, not even enough to gain 1 pound in a month. Did you mean 7 pounds in a year? That sounds much more realistic.

  360. Dusti December 29, 2010 12:20 am

    Hey. I found this article while looking for ways to lose weigh without a lot of “exercising” - I live on a ranch and therefore am constantly in motion, and I simply don’t have time for working out between school and ranchwork. Anyway, I currently weigh about 140 and would like to drop 20 pounds before the prom in a month and a half. This plan sounds great to me… I’m so excited to try it out. I would really like to thank you for making such great information available to others. Thank you so much, I really hope it works for me!

  361. Gabriela December 30, 2010 5:33 am

    ok. After reading all the comments i seem to be a bit confused! ok in 5′4″ and weigh 218 pounds. To be 111 pounds i need to eat 1514 calories. i was trying to figure out how many days till i reach my goal wieght If im very strict with the amount of calories consume ofcourse?

  362. Robyn February 11, 2011 8:32 pm

    Thank you so much for this article. I did what you did for only 2 days and Ive lost 4 lbs already! Im eating 1500 calories/day and very satisfied. This makes so much sense and is naturally right. I think what is making the difference is how excited I am to see how much I can lose safely in a month! I KNOW this is the solution for me. Thank you Debra!

  363. nana February 12, 2011 4:31 am

    when you count calories, are we saying that we can eat ANYTHING ? or specific weight loosing food only ?

  364. jenn February 15, 2011 10:16 pm

    this is such great info and to read what all everyone is doing. its just a great push for me. I had gastric bypass in 05 i lost 140 pounds but over the years i have put back on 40 pounds of it. Now, I really need to lose it so I can enlist to the ARMY. Though my main goal is to lose the inches the Army has said I need to lose. Im almost 5′10 lg frame and 225 pounds. My lowest weight was 170 and Id like to get back down to that before I leave for boot camp. So starting tomorrow I am doing this! I plan to enlist on April 1 when I get measured again and do my PFT test. So wish me luck. I already do 40 mins of cardio 4 times a week and weight lifting. At 31, they dont ask a lot of me but I want to be able to run with the young ones!!

  365. Nicole February 19, 2011 12:45 am

    Hi, I want to get started on this right this minute. I am leaving on a trip in 5 weeks and want to lose maximum amount I can. I am a 5′9 woman and now weigh 195. I would like to weigh 155. What is the calorie intake I should be having? I am unsure of the answer I came up with and have no time for error so was hoping you could confirm that #. Thank you!

  366. Kyle February 23, 2011 1:49 am

    Just gonna put this out here…
    I dont know if you did or not.. But you should make a book out of this.. and sell it.

  367. Jodi February 26, 2011 3:58 pm

    Hi, I JUST found your website and I think it’s fantastic! I’m on day 2 of your plan but I’m not sure if I have the correct calories that I should be consuming every day. I also am tracking my calories with Myfitnesspal app on my ipod touch and they give me different calories. I am 35, 5′ 6″ and I want to weigh 125 pounds by a Mexico trip my husband and I are taking at the end of April (We leave April 17th). Could you please let me know how many calories I should be eating per day? Thank you so much!!! Jodi

  368. anjli March 10, 2011 12:30 am

    Hi Debra, Thank you so much for the write-up.Its so encouraging.. I’ve been trying so many times to watch my diet so that i can reduce a few pounds but just could not stick on to it. I had a feeling that it was impossible to do so. Well anyways I’m gonna try this from tomorrow and shall update you about my progress. Thanks again. :)

  369. Corrie March 16, 2011 6:52 am

    Hello, I just stumbled upon this website in my quest to lose the 35 pounds that seems to cling to me like glue. Without a doubt, every time I have been meticulous about counting calories, staying at or below 1600/day, the weight dissapears. I’m 5′4″ and weigh 160 with a goal weight of 135. My obstacle is sticking to the plan over an extended period. I’m going to start again today and hope to make some lifestyle changes. Thank you for the encouraging web site.

  370. andrea March 17, 2011 2:50 pm

    I’m starting a similar weight loss plan. thanks to this article I started a research to weigh my options and be more informed about what I’m about to do with my body..
    I should let everyone know about an amazing free tool that’s offering (lance Armstrong) it has nutrition charts on almost everything and it tracks everything you eat… it is a lot easier than the excel chart
    there’s even a blackberry and iphone app
    i just found very encouraging the fact that it’s as easy as grabbing your phone just to know the calories of an egg or an apple so you don’t have to be eating from a package all day,
    … just a tip
    good luck everyone and thanks for your article Debra.
    hopefully I’ll be wearing a bathing suit soon!

  371. ashley March 24, 2011 6:16 pm

    wow. amazing concept. so glad i stumbled scross this. i feel like this is a solid safe plan!!

  372. Dasola April 2, 2011 8:43 am

    Dear debra,
    i love this article so much and i started the journey today. so thanks.
    I have a question am i to incorporate excise also into the program, as i presently weigh 162 and i would love to be 130 by my 21st birthday in may.
    Also i am eating 1419 calories per day which is my exact bmr number (do i have to add 200 more calories to it or can i just leave it at 1419).
    i will it if you could pls reply and give me more insight.
    Have a wonderful and blessed day

  373. Dannon April 8, 2011 3:54 pm

    Hey i would like to ask a question. Well i first started this and i checked everything and it said my calorie intake should be 2255 and 165 should be my perfect wight. i have been on this for 5 days so far and i already lost 7 pounds and i feel better. Although when i checked my weight it says that im now just staying at this weight. Is there something im doing wrong or is this normal?

  374. Dannon April 9, 2011 2:40 pm

    Hey i would like to ask you a couple of questions. First off can you eat anything you wat on this diet as long as you stick with the calorie intake number? Oh and did you gain any weight back during the month. Like lose 5 pounds and then gain one back the next day. Because i tried this and i lot 8 pounds and then the next day i checked i gained a pound back. Then it said i just stopped losing weight.

  375. Nicole April 10, 2011 9:58 am

    Hi! Thanks for the article! I was wondering if i’m supposed to have about 1420, but end up going under it due to not being so hungry is that bad? Will it slow down the metabolism or something?


  376. Stella April 11, 2011 2:31 pm

    Hi everyone!
    I started this about two weeks ago, have lost 4 pounds. I’m 5′3, female, sedetary life, kind of maybe moderate. According to the BMI info at my current weight of 138 I need 1709 calories. My goal weight is 115. According to the BMI calculator, I should consume 1589. I have been trying to stay near the 1209-1345 calories a day range… it made more sense to me.
    Mathematically, the difference between 1709 and 1589 is only 120 calories. If all I’m under consuming is 120 calories a day it would take me 29 days to burn 3500 calories or ONE pound! that can’t be right.
    If I consume only 1209 calories a day. Im under consuming 500 calories. Meaning it would only take me 7 days to burn 3500 calories, or loose ONE pound. But 1209 calories is basically putting my body in the starvation mode! So some days I eat 1345, some days I eat 1200…Does this diet actually work for short people? In any case, to burn my desired 25 pounds I have to burn an excess of 87,500 calories. At 500 a day… it would take me 175 days, or basically 6 months. In order to lose those 25 lounds in 6 weeks I have to burn an excess of 2000 calories a day (or train for a maranthon!??
    How did you do this in ONE month?!!?!
    Mathematically speaking, this does not add up.

  377. Emily April 12, 2011 9:30 am

    I started this diet on a Saturday (where I resisted a cupcake!) and have lost 5 pounds since. It’s only Tuesday so that’s a little more than a pound a day. I’m shooting for 1500 calories a day (or a little under). I am 5′6″ and started at 156. I want to be about 130-135. I think that’s a good range for me. The first two days I was in the 1700 calories/day range, but have gotten better at it. I have found some great foods that are low calorie. I start the day with oatmeal (instant packaged) and that goes a long way. I stopped adding sugar to my coffee and I only drink water (other than coffee). I have really increased my water intake. That helps me feel full and probably contributes to the weight loss (as I’m not retaining as much water). Dill pickles and sauerkraut are low calorie. Plus, egg white omelets and if I have a sandwich, I eat it open faced without a top. I can honestly say that I have experienced very little hunger so far.

  378. Stacie April 20, 2011 9:22 pm

    This is AWESOME!!!!!!!!!!!! Thank you so much for sharing this with everyone. I can’t wait to start this tomorrow!!!!

  379. Terri Hirschi April 27, 2011 1:46 am

    I’m 21, 5′3″ and weight in at 169 :( I’m so depressed because of feel awe-full about myself when I look in the mirror that I hate going out, even to park with my kids. I’ve got 2 kids ages 3 and 1. I’ve been desperate to find something that would work, I’ve tried crash diets, the Ab lounge, Sensa (expensive and so not worth it), DDR game, and much more and it’s just not going away! I’m still gaining and I don’t know why. I SOOO hope this works! Do you have an other tips that might help also??

  380. Priyanka April 28, 2011 3:50 am

    Dear Debra,
    This was certainly the most straightforward post ive ever read on this issue!
    Okay, I checked up all those links and turns out that I’m currently 150 lbs and my target’s 120 lbs. My current BMR is about 1516.65, and the no of calories that sustain my target is around 1636.
    So basically all I have to consume calories <=1700 every day?? (like you said it should be 150-200 above your current rate) Thats all I have to do right?

  381. Priyanka May 1, 2011 2:30 am

    Oh and one more thing, I was wondering…are these 1700 cals supposed to be all “good” calories (like from non-fat stuff) or it can be anythin as long as we stick to the limit?

  382. Kayla May 1, 2011 2:23 pm

    WOW I can’t beleive I came across this! I hope everyone is really getting the results they are posting because that would really be a let down. I will post back in exactly one month even though it looks like no one is on here anymore. Oh well I’ll let you know!

  383. Sam May 2, 2011 9:48 pm

    Hi debra, this is a very interesting site, i have a couple questions, what sorts of foods did you eat to maintain this diet? i always have a big problem with dieting then indulging right a week after. To me i feel as if the more you eat the more you weigh but not nessesarily for you. I really need help, i am going to Europe on june 16, 2011 and need to lose weight fast, any extra tips?

  384. Nick May 4, 2011 2:24 am

    Hi, thanks for the article - backs up common sense! Sensible diet plus determination results in great weight loss. Very motivational.

  385. amna May 26, 2011 7:03 am

    u r an excellent motivator!! i am 5′5 and 160 pounds, i tried your advice for 2 weeks and I lost 7 pounds !!!
    thanks so much !! i agree that all body weight loss is different from one person to the next. …. I fealt that this was a way of life and it was effective for me….

  386. Jackie O May 29, 2011 8:22 am

    On this diet, if you are under your calorie intake for the day should you eat things to fill up all the calories you are supposed to be eating? Is it okay to not consume the exact amount and to be under?

  387. Dansk Artikeldatabase June 3, 2011 12:03 pm

    Great weightloss!! 25 pounds is 10 kilos, and that’s what I need to lose! This website is fantastic.

    I’m a guy, and I’m slightly overweight (10 kilos as I said). I will try this from tomorrow, and I will report back to this site every week!

    I especially liked Debra’s 7-Step Plan for Achieving Your Ideal Weight - great advices!

  388. katia June 4, 2011 10:36 pm

    Hi Debra my name is Katia and when i was looking for a diet to follow i came across yours. I’ve read over all the articles and many times over the only things i’m unsure of is actually getting the right amount of calories i’m allowed in a day i’m 19yrs old i currently weigh 169 and my height is about 5″1/2 i would like to weigh 120 pounds if i did the calculations right i should consume 1287 calories per day or do you think i should drop it down to 1200? The 2nd question i have is that can you actually eat anything as long as it has the calorie count like even a chocolate bar or chips as long as i don’t go over my calorie intake? My problem is that i don’t think i eat over 1200 calories per day is that why i am at the weight i am? Anyways i hope you get this and our able to reply i read all the success stories and i hope to be able to get the same success others have i think its very kind that you take time to help other people who are overweight!

    Thanks so much !

  389. Dan'Yelle June 5, 2011 5:51 pm

    Hey Debra,
    I just came across your site and I’m totally jealous. lol. I’m definitely going to try this.

  390. Gabe June 6, 2011 4:02 pm

    This works, it really does. Once you figure out your calorie total for your idea weight and you start sticking to it, it will be almost a born again type of momment. At least it was for me. I’m a week in and I can not imagine eating like I use to. It almost sickens me. I am 5′10 and was 237 pounds a week ago today. i’m at 232 pounds and I’m feeling great.

    I suggest getting on and dowloading the app or using the site. It has been critical to my program so far.

    Treat your calories like a savings account and treat your exercise like a deposit. I love walking or exercising and being able to “deposit” calories into my daily allotment. I still stay under my calorie goal despite adding with exercise, but it is still a great feeling.

    It was amazing realizing how much you can cut your portions down when you use calories as the measuring stick.

  391. arlene blake June 10, 2011 11:19 am

    Hi I see Debra is no longer responding to comments on here and seems it’s been a few months since anyone has commented. but i was hoping someone could help me out because i’m a little confused….When i go to the calorie calculator it says to enter my current weight, which is 135 and it gives me the calorie intake…So when i put in my goal weight of 120 do i just consume the calories it tells me to maintain that weight or do i have to subtract something from my normal weight calories?? This may seem like a common sense thing but i just want to make sure! pleeeassee someone on here who knows, can you respond? And another thing, with saving calories, i was wondering say you need 1000 calories a day to be a certain weight and you cut out 200 and day each day for 7 days, which is 1400 calories at the end of the week, and you decide to use those to have a nice meal(just hypothetically speaking here) would that be how the calorie saving works? THANKS SO MUCH TO ANYONE WHO REPLIES :)

  392. VV June 15, 2011 8:20 am

    Hey Debra, congratulations on your weight loss! I’m very shocked and impressed! I am going on vacation in 4 weeks and want to lose about 25 pounds. I checked the calorie calculator for my how much calories I should consume as being my “goal weight” and it said about 2000. That doesn’t seem right to me, I believe I should eat a lot less. Also, if I want to exercise during this diet (today is my first day), would it slow down the weight loss? Because you suggest we don’t exercise at first. Any suggestions!?

  393. kayla June 16, 2011 1:07 am

    i wanted to let you know after reading this article i feel determined and more motivated for starting this diet. i have always been the big over weight one with my friends and family and i have tried so many diets that don’t seem to work for me..i am an emotional and a bored eater and i just love food…so i’m hoping this will help me lose the weight i want and reach my goal.. because i’m out on vacation for a month and i wanna come home a new women..thank you so much i will keep you updated on my weight loss.


  394. Tiff June 24, 2011 12:01 pm

    Hey Debra,
    Just a question. I am 5′7 maybe a little taller and anywhere from 144-148. I recently had gone on a diet and was 138 in december down to 130 and put on almost 8 lbs in 2-3 weeks because I was 140 about 2-3 weeks ago. I started exercising and am not sure if it’s that or maybe that I am retaining water or was dehydrated before, but my inch measurements are the same. It is funny because at 130-135 I was only an inch smaller around my waist too, but I was able to fit into a size 3-5 juniors and now its more like 5-7. Ideally I would love to be 130 or below. I have had thyroid problems in the past, and jumped down to 118 from 140 in one month and back up to 140+ when it slowed down. I dont like the way taking pills make me feel and I went on this organic diet before that put me from 155-158 to 134 in 6 weeks. I think it was definately way too low on calories though. My question is that if I have been dieting and exercising, that if upping the calories right away will make me gain more or actually lose? Also, you sound about my height maybe an inch shorter and around teh same weight when you started. So it only took one month of exact calorie counting to get you to 125? My email is If you have time I would love to hear back from you!

  395. claire June 27, 2011 3:48 pm

    hi, i too want to lose weight in one month
    i weigh 140 and my ideal weight is 115 and i have 10 days extra to accomplish this goal, i have been eating salad a lot (surprisingly it’s my favorite) and 100 calorie foods. do you have any advice on how i stick with this for a long long time

  396. Jaymie June 27, 2011 10:41 pm

    Hello! I think this site is very inspiring and I’m so thankful for you being so personal. So I weigh about 150 pounds. I’d like to be 130 pounds by September becasue I’m celebrating my Sweet 16. Last summer I lost about 10-15 pounds which is great, but I’m ready to lose some more. However, I’m really confused on how many calories I should consume each day if I want to reach my goal of 130 pounds. I’ve tried calorie calculators, but each one is giving me a different answer, and I’m pretty lost. Thanks again. :)

  397. Rob Burson July 2, 2011 12:59 pm

    Great information!
    I did have a question about this:
    “For me, right now, an extra 100 calories per day would add 7 pounds to my weight in about a month.”
    100 calories x 30 days is 3000 calories, which is about 1 pound of fat. Can you explain? Thanks so much for the great article.

  398. sandhya July 10, 2011 2:58 pm

    thanx for the article
    i started following your tips and hope it works out for me as well..:-)

  399. Candace July 15, 2011 2:37 am

    I started this program 5 days ago, I am not overweight by any means, but I still would like to burn 25 pounds for aesthetic reasons. I have a few questions, when I calculate my BMR for the weight I wish to be, and I choose sedentary (I am however somewhat active at least 3 times a week I jog a mile), why is it important that I add the 200 or so calories to my calculations as you say? also I have followed this diet carefully for 5 days and have not lost any weight, I might be anxious because it is summer, but is that normal? A final question is how important is it to be consistent with the hour that I eat and is important if one day I have a 200 cal breakfast and a 300 cal mid morning snack, and then the following day to switch the two having 300 for lunch and 200 for a mid morning snack? Thank you.

  400. Celeste July 18, 2011 10:57 am

    Hi, just read the about this healthy plan.. goin to try it, hope it works… need to loose 30 pounds

  401. S.L.C July 18, 2011 7:28 pm

    so it says my BMR is 1740 so that means i have to consume 1940 calories a day Debra? And does this really work because i want to be 150 lb and i weigh around 190 lb now?

  402. Cat V July 20, 2011 1:28 am


    I started following this plan about five days ago and have already lost four pounds! Nice!

    I have always fluctuated in weight, but have generally been healthy, eating right, and involved in a lot of sports. Nonetheless, lately I have been carrying extra weight that has seemed impossible to knock off, no matter how many miles I run. I’ve tried just about every diet, and a few months ago I started counting calories, but this too became frustrating. I was never sure what number to shoot for, and the slow progress led to a few lapses. Yet, it was the only “diet” that actually had any affect on my weight.

    Anyway, It wasn’t until I read your article about going by the calories one would need at the desired weight that I was inspired to return to counting. And so far, so good :)

    But I am a bit confused. I have found three different numbers of the total I should be consuming at my desired weight. I would like to weigh 130 lbs, I am five foot three by the way, and I have found a site that say’s I should be eating 1770 to maintain that weight, another that says I should eat 1640, and if I am going by my BMR plus 200 it’s more like 1550. Any idea which it should be?


  403. Brenda July 21, 2011 7:03 pm

    I just finished calculating my BMI and I’m excited to get started on this tomorrow to see how it works, but if I exercise even though I checked that I didn’t exercise should that speed up the weight loss?

  404. Tired of diets July 30, 2011 10:59 am

    So basically we should find out how many calories the “ideal” version of me should be eating, and I should eat that much? I thought eating less was better.. Also, I should eat more frequently but in smaller portions? Thank you

  405. shyla August 3, 2011 5:32 pm

    I’m on it! Starting tomorrow! And uh I was wondering, my thing said I have to eat 1746.06 calories a day and I wanted to know will I feel fat? I know I won’t go over, but what happens if I eat less?

  406. teagal August 18, 2011 2:35 pm

    I lost 80lbs in less than a year by counting calories. I took the weight I wanted to be which was 140 and I ate no more than 1400 calories a day.
    That was 20 plus years ago and I have kept every bit of the weight off.
    I am now losing height due to age (I’m becoming my Mother) so I am once again trying to lose a few lbs. to compensate the height loss.
    I do the exact same things as I did before only now I am eating 1300 calories a day.
    I do not deprive myself of anything. I am a chocoholic and I have a sweet tooth the size of mt. rushmore.

    @ Gabriella . . it won’t take long to lose IF you stick to it. However, if you want to start with 1500 calories and once you’re use to that drop in calories, drop again to 1400 and then to 1300 and so on.
    Wanting to weigh 111, would make you at 1100 calories. Not a good place to start.

    I hope this helps.

    Also . . if you like cake, eat cake. Eat 1/4 of a normal piece. Ice cream? 1 scoop, candy bar, 1/2 . . save the other half for another day. And so on. I think you get the picture.

    Eat fruits and veggies and drink lots of water.

  407. Siobhan August 31, 2011 8:55 am

    Hi, Debra,
    I am so interested in this plan! I have two questions:
    1. Would I be able to use this on my 5′2″ 140 lb daughter? I don’t want her to obsess about calories, but I could just serve her a certain amount and she might not notice the caloric difference. She should really be no more than 120.

    2. I am already 122 lbs (5′5″) but I’d like to get down to my 2007 runner weight of 110. Does this diet work even if you only want to just get leaner?

    Thank you so very much! I eagerly await your response!


  408. pri September 12, 2011 11:38 am

    Hi Debra,

    This is very interesting! I had a question though. I weigh 123lbs and am 5′6. I am very average in terms of weight but would still like to lose 10lbs. Will this still work for me as quickly? Or does it only work if you are 20+ lbs over weight.

  409. Nancy September 13, 2011 6:07 pm

    hey debra I started counting my calories following your system, me and my husband have been doin it for a week. I want to lose 25 lbs i’m 146 i think I calculated it right I’m 5′2 my cal intake is 1380 is that right , no weight loss yet

  410. Renee September 14, 2011 5:03 pm

    Hi I am 5′4″ and 38 yrs old. I some how have gotten to a whoppin 204 lbs. My back hurts, knees hurt and I am so tired off all this weight. I use to be so thin like skin and bones. I am trying this diet and I am so excited. I was just about to try the HCG 500 calorie diet whne I red your articles. I hardly eat anything now. Just today I have only eaten 480 calories and it is 6pm. I could not understand why my weight was climbing and I was eating hardly anything. So I am going to try to get to at least 1200 calories today and then for the rest of the week do 1400 and I will let you know how things go for me I hope I can do this. Thanks

  411. Lisa September 16, 2011 10:10 am

    I’m 29 yrs old, 5′6″, and 182 pounds today. I wish i could go back to 130 lbs fast! I have calculated 1569 cal/day was good for me (being a sedentary lol) I hope this is the right amount of calories i should eat per day? I used to be tiny all my life, as soon as i reached 19 i started gaining the weight. Well i’m starting today and hoping i’ll be able to lose the weight fast, i met someone new in my life and won’t be able to face him until i lose the weight… i know…. being overweight REALLY makes me unhappy in my life. 4 years ago i lost 25 lbs easilly, not long after i got pregnant and well now i’m even more heavy than i was three years ago at nine months pregnant…. how discouraging!

    Well anyway today i am so motivated i could run a marathon (well i’d try lol) i am going to lose all the weight and be myself again!!! Today is my first day and i’ll keep you posted on my progress :) Thank you so much for this, it’s easy and it makes complete sense! Wish me luck ;)

  412. Lisa - please keep us informed!

    All - I am having trouble keeping up with all the comments, but I will email you each personally with an answer soon.

    Also - I am launching a new weight loss coaching program for anyone who is interested!

  413. christy romero September 26, 2011 3:15 am

    Hi debra, I’m 23yrs old in the military and desperatly need to lose 20lbs in a month. I weigh 163 right now and have calculated that 1200 calories would be good for me. Any tips on what I should be eating? Thank you so much! Today is day number one

  414. shipra September 27, 2011 12:39 pm

    dear Debra,

    I m a 5 2′ and weigh like 150 pounds and was always desperate to lose weight I walk a lot and was not seeing any fruitful result.. just my weight creeping and the just 2 days back I read your article ..its really logical and makes a lot of sense.
    By following a diet for a 115 pounds person I restrictrd myself to 1250 calories….. and in only two days I lost 4 pounds… its amazing to see result so quickly…

    It gives all of them who are trying to lose weight a lot of encouragement.. believe me it really works
    my husband is also amazed as he was used to all the diets I have tried in past without success..

    thanks a lot once again.. I hope to stick on this one as can see the good results :)

  415. Linda September 29, 2011 1:36 pm

    Hi Debra,

    I have read your article and so many peoples great results. I would love to try it, but I am confused how to determine how many calories to be at (the calculator on the site doesn’t work for me. Could you tell me what it would be for a 5′-6.5″ Female, 47 year old that wants to be 135 lbs? Also will this be the calories I would stay at for the month?

    Thank you so much!

  416. Linda September 30, 2011 5:47 am

    oooopsie, forgot to mention my current weight is 175 gold of 135, 5′-6″ and 47 yrs old

    I have tried and tried to get my caloris for the day I will need and just can not figure it out? :(

    Your help would be greatly aparecieated!

  417. Viktoria October 3, 2011 10:53 pm

    very excited to start this tomorrow! I have been really thin my whole life, but thanks to a move, going to school full-time, work, etc…I have “blossomed.” ugh I would like to lose 35 lbs. I am ready to go! Thank you for giving me some hope!

  418. Jes October 5, 2011 1:09 pm

    I just want to say that this seems way too easy, and I want to try it because I have gained 16 pounds, however, I wonder if cutting on my calories, which is basically like not eating as much as before, would slow my metabolism and just make me gain weight? Also, you said this “For example, my BMR at the time was 1250, I ate 1425, and lost the weight fast. ” Does this mean we eat MORE than our BMI? I’m a bit confused.

  419. April G October 10, 2011 11:46 am

    Hi! I have always been one of “those” girls. Never a care in the world about gaining weight, always the skinny one in the group with ZERO effort! It worked this way all the way up to my 5th and final child at the age of 33. She is now almost 2 years old and for the life of me, not only can’t lose the remaining 15 pounds of baby fat am actually GAINING more! I was devastated 6 months ago to be in the low 130s, now I’m pushing higher 130s and I swear if I see the scale push to the 140s I just give up! I have recently started a great cardio bike exercise program, along with some small strength training but OMG, I can’t believe how off I am with my calories. I went over to and right now at lunch I am virtually done with my alloted calories for the day. Wow, is all I can say, what a wake up call! I look forward to checking in and updating my progress. I’m SO excited! Thanks so much for this article!

  420. Johan Smith October 19, 2011 8:19 am

    Hi!! I’m Johan Smith. I weigh 68 kilograms and my height is 5’9″. I want to lose weight so I can fit in a dress for our school ball! I am a size 16 and I want to get to size 14! I really need help with this!

  421. Kayla October 19, 2011 6:46 pm

    i have just found this, and i am so excited to start!
    but, aunt flow is in town right now and i’m super bloated.
    if i start now, will i still see results or should i wait?

  422. Kim October 21, 2011 12:28 am


    You are truly an inspiration! I just happen to stumble on this website because I really want to lose weight before my graduation which will be in Dec. Ever since I had my daughter before weighed 125 lbs I had been down about my weight and not motivated to do anything about it. Now I weigh 161lb. But I want to lose about 25 pounds before then and I think this is a great way in doing so. I know how to count calories and whatnot but do you have any “diet plans” I can go by or easy plans I can go by?

    I really want to do this not only for myself but for my daughters sake so I can play with her without being tired or feeling “fat”

  423. Joana October 21, 2011 2:13 pm

    Hi, I’m 26 yrs old,female, 5′4″, and 124 pounds today. I want to be at 107 lbs fast! I have calculated 1543 cal/day based on sedentary activity. Is this the right amount of calories I should eat per day? To be at 107 lbs? I used to go to gym, and every time I stopped it, I just started to eat more. I saw your blog yesterday and I’m starting today. Hopefully I’ll be able to lose weight for a month. 3 years ago I’m at 105 lbs, but since I have office work I barely walk around and just sit almost the whole shift. After a year I gained 30 lbs and counting not until last month. I just want to go back to at least 107 lbs.

  424. Alice October 25, 2011 7:25 am

    hi lisa

    I am so interested in your blog. I need to lose a lot of weight. I was wondering in following your approach is there an approximate speed at which weight seems to be lost?

    thks and I would b interested in your weight loss program

  425. Lily October 27, 2011 11:07 am

    Looking forward to seeing what you launched. I noticed this blog hadn’t been updated as frequently so I wondered.

    For what it is worth, I read and re-read your weight-loss post and it was a significant turning point for me. Thank you for simplifying this.

  426. Abigail October 31, 2011 6:15 am

    Thank you for the information will try

  427. sara October 31, 2011 1:45 pm

    Hi Debra,
    Thank you for sharing your story with us. It has definitely motivated me to take control of my life and get back on track. I’ve also convinced my husband to stat this with me, so far its only been three days and we are slowly learning what kind of food we can eat to maintain the “ideal” calorie intake.
    I have read a LOT of the comments, as well as the old and updated article, and at 5′3, weighing 125 lbs, I’ve decided to stick with 1200 calories a day to get to my ideal weight of 118 lbs. I hope this works, because if I go any lower than 1200 calories, I feel my body will go into “starvation mode” (as they say), which would be
    1) unhealhy
    2)unhelpful in losing the weight fast.

    What are your thoughts ?
    My husband is 6 ‘ 1 and his ideal weight is about 190 lbs. HIs BMR is 1960 calories, but since the BMR calculation has seemed high for me (but then Im short), should we be going lower for him too? Or since he is tall, this is what he should stick to?

    I would really appreciate your feedback, because you have a lot of experience in this and that will put us on the right track!
    Thank you!

  428. lisa November 1, 2011 2:00 pm

    I have read alot of this blog and confused. If I weight 180 and want to be 140. Do i start at 1500 calories a day.

  429. Heather November 8, 2011 11:41 am

    Well, today is my 1st day of the “Biggest Loser” contest we have at our local Community Wellness Center. I currently weigh 208 lbs & am 5′-3″ & am 40 years old. My ideal weight is 150 lbs. This will be the first time I have ever wrote down EVERYTHING I am going to consume. In the past years I have been involved with the contest & the best I have ever done is a loss of 33#. I actually got down to 168# but I was totally obsessed with exercise & eating extremely low fat low calorie stuff. It was exhausting & I hated it. It is nice to know that I can consume 1667 calories w/no exercise & lose the weight. I do plan on doing light exercising so I hope to see the weight come off quicker. I am totally inspired & relieved that I just need to put a little effort into this & will see results. I know I need to be patient but all I have is time… I will be very diligent & record EVERYTHING like you say. I will try to come back to this every week & post my progress. WISH ME LUCK!!

  430. ashley November 9, 2011 12:10 am

    hey im going to start this like as soon as i wake up i the morning i just have a few ?s i weigh 190 and i want to be at least 140 does that mean i have to eat 1909 calories or eat as much as a 190 lb person which is like 2600 then after i figuire out how many calories i need to eat to keep that weight then do i subtract 500 calories from that and is it ok to burn about 1000 calories 5 days a week please email me people who have done this or have advice

  431. autumn November 9, 2011 5:25 pm

    hi, i am a 23 female, 5ft and weigh 150pds. my weight is spread out my body but mostly my chest and stomach. I want to lose the weight mainly in my belly without losing my entire figure! Do you have any suggegstions for me? and I also was wondering would it be possible for me to lose 25 pds by christmas knowing my weight and height are soo bad?

  432. Jordan November 15, 2011 4:37 pm

    5′2 - 166lbs - 21 years old

    my goal weight is 130 lbs…
    Wish me luck, This article really helped me to decide that this is the best way to do this. I have tried alot of other things. But i have a good feeling about this one! Thank you

  433. Ashlyn November 20, 2011 5:06 pm

    Hi Debora,
    I have been struggling with my weight for years and suffering from severe binge eating… i really wanna try this plan….. but im scared that I’m just gonna keep falling off the wagon….like i have in the past…. I have no idea why i eat in such a destructive manner but my body is suffering for it and i just want it to stop… i want to be in control of my life again…. if you have any encouragement or hope for me please let me know…

  434. haley November 23, 2011 2:31 pm

    I have a couple questions. i am 15 years old and play volleyball and our practices are going to be 2 times a week for three hours so in all there is 6 hours a week of volleyball. i was wondering how this would affect my calorie intake per day. im 5′8-5′9 and am aiming to be 126lbs. (im 145 right now) any tips or answers would greatly be appreciated thanks so much

  435. vidya November 24, 2011 10:30 pm

    i have been following this calorie count diet past 7 days. no drastic weight loss but i will keep going as i have been motivated by reading your experience. my 1 doubt is the intake of sweats,though they are within the calories i am supposed to take , is that drawing me back from my goal.
    I am a 49 year female, weight–165 pounds and height 5′2″

  436. Ann November 27, 2011 1:37 pm

    I was just wondering if you exercised while on the diet, or if you lost the weight with little/no exercise?

  437. diana November 27, 2011 8:12 pm

    Hi Debra! i stumbled upon this website from google and really want to try your diet! Here is my story.
    At the beginning of the summer, i was 128 lbs and 5′1″. I was never confident with my body, i was always pointing out flaws but i was not overweight and i was pretty much okay. However, i somehow gained 4 pounds and began to panic when i saw that i was 133. I began obsessing over my weight and by trying many different diets, i just kept gaining. I am now up to 141. I try everything, but NEVER stick to it so i never get any results. I am not overweight and so unconfident and need help. My goal weight is 115 lbs. from your diet, i calculated about 1300 calories a day. is this correct?

  438. Gabriela November 30, 2011 4:51 am

    I’m very inspired by this article that I’m willing to start tomarrow. But one thing that worries me is that im 227lbs and I’m reaching for 135lbs, I don’t have huge belly rolls, but they are a bite noticable. Do you think by using this article to lose weight that, i’ll have lose skin?Ive lost weight before about 30lbs in 2 months and I didn’t have lose skin then, but there is a big diffence from 30lbs-100lbs.

  439. Susan December 6, 2011 10:28 pm

    I’ve read your article, and I really hope it work for me. I will be starting it tomorrow.
    I have been on diets my whole life, and have thyroid issues which makes my thyroid sluggish. I will keep you posted on this..
    Thanks for this input it was very helpful. Crossing fingers hoping it works for me.

  440. Julia December 26, 2011 8:22 pm

    Thank you so much for this article. I came across this on google searching how to lose 25lbs in a month. I started on your diet 12/23/11 and even after having a huge dinner on X-mas eve (took less calorie for the following two days) I’ve managed to lose 4 lbs on 12/26/11. I was shocked!! Family members were still making fun of this diet idea and before they left today, I’ve managed to show them my result. Now everyone wants to try it and asking me to double check their calorie intake.THANK YOU SO MUCH. You are a life saver. God bless you and Happy New Year!!! I’ll keep you updated as to my 25lbs in a month goal.

  441. Lexy December 30, 2011 1:52 pm

    So I need a little help.. Im 5′3 and want to weigh 112 so it told me i needed 1804 calories?? Does that even seem right??

  442. ally January 3, 2012 1:16 pm

    Hi Debra! I want to say thanks for blogging such a motivating story. I am ready to lose some weight and my Cal Count 1745. I really want to be successful so I was wondering if you could give me a few tips to make the trip to the food store a bit easier. I hope to hear back! Thanks again

  443. Errin January 5, 2012 10:34 pm

    Hi Debra,

    I have been reading your page since 2009 and in 2011 I started and stopped and as of January 3, 2012, I have started again. My beginning weight is 224lbs and I am 5′2”. I am eating 1500 calories per day with no exercise and its very difficult but my kids and co-workers support me. I have not weighed again and won’t for a couple more days but I wanted to thank you for providing me with the knowledge for FREE to get me started.

  444. Heather January 7, 2012 1:54 pm

    Hi debra
    Was wondering if 1350 was the correct amount of calories I would need to acheive my goal.
    Im a 28 yr old female and im 5 ‘1 and weigh between 151-154(changes up n down between this range).
    My goal is 124-128 lbs
    Thank you!

  445. Heather January 7, 2012 1:59 pm

    Hi debra
    Ive read lots of the comments from others n im excited to try this. I got a calorie intake of 1350 calories to acheive my goal. Does this seem accurate?
    Im a 28 yr old female and im 5 ‘1 and weigh between 151-154(changes up n down between this range).
    My goal is 124-128 lbs
    Thank you!

  446. Grace January 8, 2012 8:55 pm

    Is this serious!?
    So if I want to weigh my dream weight of 120lbs, all I have to do is eat the amount of calories necessary for a 120lb person?
    Comments please!<3

  447. Grace January 8, 2012 9:08 pm

    How long then will that take? Like if im fully committed then like 2 months?

  448. Amber January 9, 2012 9:55 am

    I just started putting your system into action about 4 days ago. By the second day I had already lost 2 pounds. But now I seem to be stuck at that weight. I’m assuming it just hasn’t been long enough for me to start to see any drastic differences. I’ve been following my calories religiously and even have a special notebook set aside just to keep track of what I eat. Should I try something different with this or is the length of time to lose the weight (20 lbs for me) different for some people than it is for others?
    I look forward to hearing from you!

  449. Amanda January 12, 2012 8:33 pm

    Hi Debra,
    I am not usually one for commenting on the internet however you show such great enthusiasm to all your readers in responding directly, possibly just what I need! Also, I am fascinated with your claims to such a fast weight loss - it would certainly become motivation itself seeing the lbs drop away..

    I was fortunate enough to stumble across your article this evening as I had decided recently that I must must must lose some dress sizes. In my life I have not had many hot holidays and during Christmas a large group of my girl mates invited me to join them on a girl’s holiday this summer (June/July time)… Of course I want to go, but I also want to get back my beach bod (UK8) that I have lost over the period of 4 years. I also have an earlier goal of at least one dress size loss by my birthday at the end of march!

    I am currently a university student, aged 18, UK size 14, 182 lbs (to my absolute horror) and 5 ft 4″. I used the calculator you suggested and it suggests I intake calories between 1568 and 1909 which seems more than reasonable until I realised I must have been taking around 2480. Obviously this means a serious cutback on how much I am eating let alone what I am eating. This may seem a stupid question, but did you not struggle with feeling hungry? I was also thinking that with such a dramatic change to be made, should I try to stage it, for example cut back from 2480 calories a day to 1900 at first, then once that is comfortable , reduce it to 1750, then 1568. Or is it best I jump straight to the deep end? Another concern I have is the ability to know exactly how many calories there are in the most basic of things like steamed vegetables I do myself?

    I have already planned to fit in 5/6 gym classes per week and made new years resolutions to only ever walk back from uni and to always take the stairs to my flat. I am hoping this will aid the burning of calories to make a difference alone..

    Apologies for such a long comment but I felt providing as much info as possible may aid you in advising me - which I would be extremely grateful for.

    Thanks for your time!

  450. Jessica January 14, 2012 11:34 pm

    I’m a 20 year old college student. I am 5′1″ and 121 lbs right now.
    I want to be around 110 and I used the BMR calculator.
    It said I had to eat 1326 calories a day. My lifestyle is sedentary I think because I only work out 3 times a week for about a half hour to an hour.
    My question is: you said you ADDED 100-200 calories on top of the daily calorie suggestion? So if me at 110 needed 1326 a day, I would have to eat 1426-1526 a day? This doesn’t seem correct to me. I think I’m interpreting it wrong. Should it be 100-200 less than 1326? So like 1126-1226? But then you said I shouldn’t go under 1200 calories a day. I’m very confused. Please help me!

    -Thank You. Reading your story was inspirational for me. :)

  451. Krissy January 15, 2012 10:36 am

    Hello all,

    This is about the third time I have read this article and the comments to go with it. I guess because I have failed at so many diets I was looking for an excuse for this one to fail as well.
    I took the plunge on January 9th- kind of a late start to a new years resolution- and to my relief, I have not failed yet. I know it ahs only been a week since i started but already i feel better. When I started I weighed 231.6 pounds. When I weighed in yesterday, I was at 219.4.
    I know everyone thinks there is no way, but there is. I didnt cheat the scale and the scale has never lied to me before. (Even when I really wanted it to.) So yes, maybe it was water weight or muscle or something I shouldnt have lost, but honestly, it is better to lose it all and start over building muscle that continue to be over weight.
    I weigh in three times a week to make sure I am on track and next week I expect to see less drastic results as you can only lose water weight once.
    I also measure myself one day a week so I can track my results.
    For now my only exercises are crunches using a small ball in the small of my back. This allows me to lean further back and work more muscles in my stomach. I do 30 reps, 3 times a day and I really feel it working. I am so excited to see this through. It is the first diet I feel I will stick with because it is more than a diet. It is a new way of life.
    It’s healthy, it’s something dieticians have been trying to push on people for a very long time, and to me, it is more a body re-training program.
    I know I want to weigh approximately 135 pounds. For my height (5′9) that is the low end of what I should weigh. And as I’ve been a big girlall my life, I dont know that it is possible to get there but I am going to do my best to try.
    I’ve got my notebook with my spreadsheets that goes with me everywhere so I can track the number of calories I’ve eaten per day.
    Plus my weight loss chart to look at if I start to get discuraged.
    My daily intake for calories is 1600.
    Until I started eating within that range, I never realized that it was a little difficult. So just think of how many calories I was usually consuming. EW!
    Now that I have gotten in to the pattern, it is super easy and I cant wait to see some more results.
    Thank you so much!

  452. sukania January 18, 2012 7:17 pm

    hi debra ,
    im quite amazed to see the results people have achieve and would to congratulate you . Im 16 yrs and going to start this diet soon . my daily calorie intake is supposed to be 1500 . I stayed with my parents and have a bit of a trouble restricting my diet as my parents dont approve of dieting plus as i have to eat what my mom makes i will find it difficult strictly following the calculations . WIll be thankfull if you could guide me because i really need to lose weight quick !
    thankyou : )

  453. Jamie January 19, 2012 9:21 am

    I just found this website last night, and I could not be more excited to start this plan today! I have read all of the comments and success stories… they all are helping to hype me up so much! I definitely have the motivation, and KNOW that I can do this! 2012 is the year I will feel comfortable enough to dress and party like the rest of my friends without feeling like the fat one. I can’t wait to be fit… I thank you so much for posting this article! It seems so simple… why did I not think of this sooner? I am 22 years old, 5′2″ and 148lbs. My goal is 115 in two months MAX. If I can make it in less than two months, I would be so estatic… and there would be no way I’d ever let myself become overweight again. I am so ready for this lifestyle change. Thank you, thank you, thank you! I’ll keep you posted :)

  454. Robin January 19, 2012 10:18 am

    I’ve been using this system since January 11, 2012 and I’m excited and happy to have stumble across this posting. I absolutely love this method of a life change. It allows me to eat the foods I like and lose and maintain the weight. It’s still early in the game but I can’t wait to see the end result. After 1 week I’ve already noticed a difference in my hands and breasts. Thank you so much for sharing your story.

  455. Krysta January 21, 2012 4:00 pm

    Why is it that it’s so hard for me to lose weight? I’m 5′5″ and 121 pounds. (Female) I exercise for at least an hour everyday, varying from light to vigorous. I limit myself to 1150 calories at most every day. I’m fed up with this. I just want to reach 100 pounds.

  456. Dawn January 28, 2012 9:01 am

    Good Morning Everyone and Especially Debra,

    I am getting ready to go on vacation and need to get my beach body back plus I want to be healthy. My current weight is 159lbs at 5′3″ and I do not feel good about my self at all. I am trying this now while my husband is away for two weeks to show him a new me when he gets back. I started the Excel spreadsheet and will be eating 1550 Calories per day since I am eating like a 135lb should be. Wish me and luck and will keep you updated.

    You have inspired me and so have your readers.


  457. Jenn February 1, 2012 11:07 am

    This article is really inspiring! I’m 5′6″-5′7″ and weight about 152. My goal weight is 120-125 pounds so I’m following your calorie intake of 1425 per day, maybe even 1300. Today is the third day on this plan and already I’ve noticed a difference! Never befor did I realize how many calories a day I ate, too many. I also noticed that I’m slowly feeling less hungry in between meals. Thank you so much for sharing your article, It’s going to help change my life!

  458. Rita February 2, 2012 10:01 am

    Hi Debra:

    I’m 5ft 6 in and weigh 146 Ibs and I’m on 1000 calorie diet. Tt times I do consume lesser. I did loss initially but have been stagnet for the past 3 days. My question is I’m I eating too little, should I have a cheat day to disturb my metabolism and start the diet again.I have been strick in my calorie in take by keeping record, just as you did it. Please advice.


  459. Kim February 4, 2012 12:00 pm

    Hi, Im confused on this concept and how it works. How can you loose weight by eating more calories? thought your supose to minus your calories?
    Im 5″ 3″ 1/2 and 155 weight how many calories do I take in to get to 115 is my goal weight?
    thanks :) congrats on all who did loose!

  460. Kay February 7, 2012 1:45 pm

    I am a 20 year old student who has gained 25 lbs due to my horrible eating habits and anti-depressant medications. It has done a number on my self esteem and wardrobe and I’d love to get down to about 115-120 lbs (I’m 5′6″). I’m going to try your diet and hope for results because I cannot seem to follow most diets, wish me luck and I’ll keep you updated!
    Ps. If you have any advice for me I’d wholeheartedly appreciate it :)

  461. Amanda February 8, 2012 12:22 am

    Hi Debra,
    I just wanted to say that your method is so simple, true and easy to implement and it has worked great for me! I am 5′6″ and was roughly 136 lbs and wanted to just lose 10 to get down to 125. I started your method and it was amazing how well it worked. I have always been athletic and able to eat whatever I wanted and still look pretty fit. But I wanted a sleeker, thinner body like many other girls and thought running or working out was the only way the get there. It turns out I was just putting on a ton of muscle and consuming too many calories. Now I have a clearer picture of myself and don’t feel like I have to run to the gym and chase after a better-looking body. Thank you!!!

  462. amy February 9, 2012 9:40 am

    Hi Debra! I don’t know if you still check these comments, but I wanted to thank you for sharing this. I’d tried calorie counting before but the results were always crazy slow, like 1lb a month. Using your method, I have already lost 5lbs in 9 days. The plain numbers and science of it are what had me convinced. I’ve also been using LoA in my life for a few years now, which has no doubt kept me in the proper mental space of a 125lb woman to not only not cheat but also not feel hungry.

    I will report back at the end of the month for anyone who might be curious of my total loss.

    Thanks again!

  463. Kellie February 10, 2012 4:15 pm

    Hi Debra,

    I just want to make sure I’m understanding this fully. I weigh 188lbs and I’m trying to lose 50-55 lbs PRONTO! :)
    I am 32 years old and 5′4″… can you please provide any insight for my personal specs? I see where it states that I need to eat 2564 calories per day to maintain my current weight - which is NOT what I want to do lol. The link I clicked on provides info on if I wanted to lose 1lb per week I would need to create a deficit of 500 calories per day. What should I do to lose more???? Your help is greatly appreciated!!! :)

  464. Lesley February 17, 2012 11:33 am

    I loved this article just read it for the first time, i love how discovering something so simple can lead to something so great!!

  465. Lesley February 17, 2012 12:03 pm

    I have a question Deb, i weight 145 and would love to weight 123-125lbs esp by the time summer comes around but for the most part i would like to lose it as soon as a possibly can. Now when i put my figures in to the calculator it says that in order to keep my weight at 123lbs and for a 5ft 4inch person that seems like a good weight..i have to take in 1636 calories which kinda sounded a little high for wanting to lose weight fast, do you suggest that i maybe lower my calorie intake to around 1400?? I’m a very driven person so i don’t feel like that would be hard for me because i have done diets like the master cleanse diet so eating fewer items wouldn’t be an issue im also a moderate walker when i can be…please let me know.
    Thank you so much!!!
    Lesley :-)

  466. Ana February 19, 2012 8:42 pm

    Hi you said that exercises are for later when we are ready..Is it okay if we run though? like 20 min. every day?

  467. Stephanie February 19, 2012 9:17 pm

    Hello Debra,
    First off, I’d like to thank you for posting this.
    I’ve read through this article and comments several times but couldn’t find anything about how your period affects this plan. I understand every woman is different, but I was hoping that someone would post something about it. :)
    I put on 50 pounds in the last 2 years after both of my parents died. Food became my cruch. I am 40, 5.9 (starting weight in 2010 was 186 pounds). Through fasting I eventually lost 26 pounds, but then my weight stalled, and since August last year I was stuck at 165 lbs. My goal weight is 135 lbs. I started your diet 1,5 weeks ago, and put myself at 1325 calories and drink lot’s of water. Every day I lost between 0.6 and 0.8 pounds. I was thrilled. I got down to 159.4. Then this past Wednesday my period started. It lasted 3 days. I didn’t gain anything, but I didn’t lose anything either. Now that it is over for a few days, the scale is still not moving although I stuck to 1325 calories all this time. Did you experience anything similar? Will I start losing again, or do I need to change my calorie intake?

    Thank you so much,

  468. julienne mark February 23, 2012 4:50 am

    hi, i want to try this so badly. the thing is, about my BMR and calories i have to take everyday is always different. i checked the website you mentioned with other websites and i got different calorie intake results i have to consume each day. one gave me 1868 calories, one is 1825.128 and another 1655. i think it depends on the calculator in websites for my weight. i weigh 62 kilos (136.686 pounds), 5′3″, and is now 35 years old. and i am also sedentary. i read from my calorie per day, deduct 15-20% from it and that’s my calorie each day. because of these, i followed 1450 calories each day. i thought before reading your article, consuming 1000 calories each day is okay to lose weight, but you said, 1200 below will not help. so i thought and is now following for 3 days now (today is my 3rd day)the 1450 calories each day. my weighing scale is in kilos, i am not getting result. am i doing it right or not?

  469. Charity February 26, 2012 7:59 pm

    I’m confused at how you figure out how many calories to eat each day. Do you use the bmr or the other one??????

  470. Hannah March 3, 2012 4:32 pm

    Hey, I’m Hannah and 14 years old, 5″2.5 feet tall and actually weigh 132 pounds. I wanna be about 106 pounds, which means I have to lose 26 pounds. I have 4 months left until summer. It says I should eat 1445 calories a day, but while reading through the comments, I found out I should subtract about 200-250 calories. So should I eat 1200 calories a day? I’m really excited about this, because I’ve tried so much. I think it would be enough just to be at 115 for this summer, that would be a HUGE step forward! This gives me SO SO much hope!!!

  471. stephanie March 14, 2012 10:56 pm

    hi thank you for this info so much Im calculating my calories on a website and they say i should eat 1200 calories but i want to do your system but I cant seem to figure out how to calculate …
    my start 225
    goal 123
    height 5′4
    age 29

  472. Maggie March 15, 2012 9:34 am

    Hi, I’ve been reading this and I want to try it but I have a few questions. I’m 15 and weight 160 lbs. I’ve always been insecure about my weight and I want to feel good about my body. I go to the gym everyday but I haven’t lost much weight. Maybe 20 pounds in 4 months. Anyway I’d like to weight 125 by early July. I’ve been eating 500 calories per day but I guess that’s not what I should do? Can you please tell me what kind of things should I eat and how much exercise should I do per week?

  473. Livia March 16, 2012 10:25 pm

    I’m a female, almost 15. I am 5′3″ and weigh 143 pounds. I would like to drop 20 pounds to 120 in 3 weeks. I did a bunch of different quizzes and tests and found out that in order to attain that weight I need to consume between 1300 and 1500 calories daily. The only thing I don’t know is BY WHEN will I be that weight? I’m seriously desperate, please help!

  474. Brandy March 21, 2012 2:34 pm

    I’m so happy and super excited to have found this logic/formulation and all the positive feed back. Just wondering if comments/questions are still being answered as I haven’t seen any posted.

  475. Rebekah March 24, 2012 10:32 am

    I have to say I’m a little discouraged. I started this plan 13 days ago and am not seeing the results that have been advertised. I’m 5′6 and want to lose 20-25 pounds. When I started I was 155 per my doctors scale. I don’t like to weigh myself because I use to have an issue with eating. When I saw at my doctors that I’d gained so much over the past year I was not happy at all. How I can tell if I’m losing or gaining is the way my clothes fit. After the first week of eating only 1400 calories a day I could see a difference in how my pants fit. Today, a week later there is no difference at all. I estimate by how things fit I lost maybe 2-3 pounds. I’ve done lots of research about weight loss and am curious about this plan. 1 pound is 3500 calories. According to bmr calculators a 155 woman of 5′6 can maintain that weight with1802 calories a day. That means im only creating a deficit of 400 cals a day wich adds up to less than a pound a week at a whopping 2400 cals. So from a scientific scale to lose 1 pound a week i need to decrease my intake to 1300 to lose a pound a week which would mean to lose 20-25 pounds it will take me 20-25 weeks, or close to 6 months. From your posts, I seem to be close to your height and weight at the time you first started your plan. I’ve been eating exactly 1400 a day, 25 cals less than you were, and I am definitely discouraged not to have had your results after 2 weeks. I’ve read through the articles and posts and despite what I know about pounds and calories I was excited. I haven’t seen that you’ve actually commented back on people’s posts in a few years now. I don’t know if you still read these but if you do please respond and tell me what I’m doing wrong. Im not bashing your plan, I’m just so disappointed that it’s not working for me. I’ll continue to count and work hard and know I’ll eventually get there in 6 months but I was really hoping to get there sooner like you did. Please help.

  476. Beth April 11, 2012 8:39 pm

    Hi I’m beth and I’m from New Zealand. I’ve never tried anything like this before and I’m nervous about how I will go with it. I am very tall (6 ft) and have a short term goal of 1 month to drop some serious weight. If it works I’ll want to keep going but in 5 weeks I’m seeing someone and want to look amazing. I’m going to give it a go but I’ll probably have questions and need some support along the way. Well here goes. Fingers crossed!!

  477. Christina Araujo April 19, 2012 3:07 am

    Hi Debra,

    my name is christina im 20 years old im a college student im 5ft 3 in and i weigh 165. my goal is to weigh 115 but id be fine wit 120. ive never been one for dieting ive never really cared soo much about my weight because it was never an issue but id like to look good i mean summers comng up and id like to wear a 2 piece without feeling self concious. this diet seems soo easy its my 3rd day and your right wen you start counting calories you start to feel full ive been counting and by 5pm im already stuffed when id be eating this and that. im hoping this diet works but your sooo inspirational for everyone and even me

  478. Stacy April 24, 2012 11:23 am

    Wow! i stumbled across this because i am going back home to see my “first love” that i havent seen in about 5 to 6 years. needless to say i have packed on some weight… its carried differently on me so i dont look terribly heavy but i definitely notice… especially in pictures. anyway to get to the point, i have about a month and a half to attain this and it seems so possible!! without all the crazy things… you really inspired me… i’m looking forward to it. thank you for the links && your testimony!! ill let you know how things go!! Thanks again!!!!! seriously..

  479. Mahsa April 26, 2012 12:39 pm

    Hi Debra!
    I don’t know if you’ve already answered this or not, but how would you count negative calorie foods such as carrot and celery? On the package of baby carrots it says 35 cal for 85 grams.
    Thank you

  480. Thom May 7, 2012 2:15 pm

    What!!!! I punched in the numbers at the cancer society site, and was amazed at how flawed the caloric numbers were. No wonder America is a fat nation, when you have someone like the cancer society telling people who stand 5′ 11″ to eat basically 2500-3000 calories to maintain 170 pounds! Ridiculous!! Ignore this article!!

  481. Elys May 7, 2012 4:13 pm

    Hi Debra

    I saw this site yesterday and it really made sense to me. I have been yoyo dieting for years and getting no where fast. I had always been 120lbs until 10 years ago when weight started to creep on. I’m now 160lbs and I want to get back to 120 again. I started counting my calories today and have had the exact amount I’m supposed to. I endeavour to stick to it and let you know next week how its going, fingers crossed I stay strong.

    Thanks for the inspiration


  482. Elys May 8, 2012 5:20 am

    Hi Debra

    I just wanted to let you know that I got up this morning and got on the scales, I’ve lost 3lbs after only one day of following your advice WOW!!!!!! I’m now sold on this and will be sticking to it like glue. Thank you so so much for posting this site it certainly looks like the thing which is going to finally work for me.

    Thank you xxx

  483. Tracy May 28, 2012 12:29 am

    Hi Debra, I just found your blog today and can’t stop reading it! ! I use the iPhone app “my fitness pal” as my food diary, but haven’t been consistent. Your blog has motivated me to lose as much as I can before vacation (leaving on July 5). I have looked at numerous calculators, but was hoping you could help me out. I am 40 y/o, 5′4 and currently weigh 170. My goal is 130. When I have used the food diary in the past, I have always just assumed I should eat the lowest amount of 1200? Any advice you could offer would be greatly appreciated:)

  484. Christina May 29, 2012 10:01 pm

    Hi i Am Christina I started May 28 and my weight is 160 and i am 5ft 3 my goal is 115 or 120. my calorie intake said to be 1400 its been day two and ive kept it at between 1295-1400 calories a day ive set a regimine for a week so far at 1295 its a little less then im suppose to but if i keep it at this eating schedule then i wont break but if i start changing it il probably mess up. i really want to lose 45 pounds and with this i should lose it in about 6 weeks so hopefully by July 8 i should be down to 115.

  485. Debra Moorhead, The Decision Diva May 30, 2012 12:22 am

    Tracy - Thanks so much - glad you’re enjoying MyFitnessPal. I always say start with the end in mind. By my calculations, the minimum healthy daily caloric intake for you is 1356. So if that’s what you’re going to end up eating, why not start with that amount and retrain your body to the right amount to start with? That way, there’ll be no adjusting later on, and less temptation to cheat now. Make sense?

    Christina - same advice to you. Remember, the 30-days is how it happened for me, your results could be different - better or worse. Start with something you truly intend to stick with.

    I can see I need to write an update for everyone. Stay tuned!

  486. Farhat June 4, 2012 3:33 pm

    Hi Debra,
    I’m a 17 yr old girl and currently weigh 135 pounds with a goal weight of 110 pounds according to the calculator i should be eating 1500 calories per day is this too much as for your goal weight of 123 you were eating lesser then this?

  487. Diamond June 4, 2012 9:45 pm

    Hello, I have kind of been following your plan…I have been searching for a good way to show my husband what i”m doin g and I came across this article. I just had a baby the end of march, felt great 2wks after and then started eating literaly half a bag of oreos and popcorn quite often! I noticed at the 4-6wk mark after having my little one that my clothes were fitting worse than at the 2wk mark! I cant believe I actually gained weight after having the baby but even with breastfeeding the extra calories I was eating it makes sense I was packing on pounds rather than losing weight. LOL So after realizing what I was doing and really needing to fit into my work clothes again, I started watching calories. I am 5′7 and weigh about 158 now. (I was at 169 only 3wks ago) I have been eating around 1000 calories consisting of one slimfast shake,2 hard boiled eggs and one chicken breast. I do that 4xs a week while at work. On my 3day weekends i consume a bit more but work out a little. I now realize I’m probably consuming less than I should and need to bump it up to about 1500 (still breastfeeding about 2-3xs a day but baby is mostly on formula now) Does the 1500 cals intace sounds better than the 1000cals? I wonder if thats why im not dropping weight faster….I cant afford new work clothes and really want to get back down to about 140 fast! Then I need to get to 135 being my ideal weight. But 140-145 is my prepregnancy weight.

    Thanks for sharing what works for you and hopefully it will work for me too.

  488. meka June 8, 2012 7:22 am

    I’m excited to start this way of eating again. I ran across this article about two years ago and ate the amount of calories of a person the weight i want to be and lost around 15 pounds in a month. for the non-believers, just try it! you will be amazed at how it really does work.

  489. Donna June 9, 2012 1:36 pm

    Dear Debra, I’m 47 years old and have tried Weight Watchers, Adkins, Sugar Busters, watched fat grams, counted carbs, ate nothing white, ate only white meat ….. you name it, I’ve tried it for over 12 years. If it had not been for your post I ran across two weeks ago, I’d still weigh 190 pounds. I’m down to 175 already and am not stopping until I reach 150! I’m 6′1, and 150 is very slim for me, but this diet is so easy and works so well, there’s no reason for me not to get back to my college weight. I have terrible knee problems, and they’re already feeling better. I have trouble sleeping, and I’ve never slept better! I’m so happy every day because I know I already look better, and I’m not having any trouble sticking with this diet. Thanks sooo much Debra.

  490. Christina June 19, 2012 1:01 pm

    Hi I started May 28 and I have not lost anything and I havent messed up once so I am not sure about this

  491. Debra Moorhead, The Decision Diva June 19, 2012 1:59 pm

    Farhat - How’s it going? The proof is in the pudding. If you’re getting results, it’s the right amount.

    Diamond - Try 1469 calories per day and let me know how that works.

    Meka - thanks! Good luck and keep in touch!

    Donna - AWESOME! Thanks for sharing and keep in touch!

    Christina - I’ll need more info if you want me to help you.


  492. LaToya June 21, 2012 12:31 am

    Hello Debra,

    Thank you so much for posting this information! I’ve been to several sites, researching how to lose weight smart, yet quickly. You have, by far, the most in depth (and positive) account of how to achieve rapid weight loss results! I have been dieting with a similar method, but nowhere near this detailed. I look forward to implementing your tips into my daily regimen from here on out. Thanks again!

  493. Debra Moorhead, The Decision Diva June 21, 2012 12:40 am

    You’re welcome, LaToya, and good luck to you!

  494. Sandy June 22, 2012 11:16 pm

    Hi Debra! I came across your article last night and I was just amazed at how fast and easy it was for you to lose all that weight. My question is does it really work? I tried the calorie counter that you listed above (by the American Cancer Society) and my goal weight is 118. (I’m 20 years old and I currently weigh 143) I entered in my goal weight of 118 and it said that I needed 1609 calories to maintain my weight. Do you think that’s a bit too much? Right now I’m consuming 1000 calories and I’m losing a bit of weight but I want to be at my goal weight by august before I go on vacation. Please help and give me advice on what you think. Also, while I’m on this diet should I eat healthy or can I eat whatever I want as long as I’m in the calorie range. I also exercise about 30 mins a day 4x a week. Please give me advice I really want this to work for me! thanks!

  495. Debra Moorhead, The Decision Diva June 23, 2012 12:31 pm

    Sandy - AND EVERYONE -

    Check out

    I think this is worth a try and will answer your questions.

    Let me know what you decide, what you think of it if you try it, and if it works.

  496. Aisha June 27, 2012 1:55 pm

    Lost 6.4 lbs in 8 days!!!!!!!!!!!!!!!!!! and that is with a 2 day gain of .4! I haven’t measured myself this week - will do every other week or monthly. Just wanted to update everyone with the amazing results!!! I hope they continue at the same rate bc I have a long road ahead i’ll keep everyone updated.

    Thank you Debra!!!!!

  497. Christina June 28, 2012 11:34 pm

    For one i Started counting calories like you said and measured how much I ate and i stopped eating out and drinking sugar drinks i gave up junk food and sugar drinks cold turkey. I would eat oatmeal in the morning some apple sauce as a snack a turkey sandwich for lunch and apple sauce for a snack again and then a lean cuisine

  498. Coco July 1, 2012 10:05 pm

    Day 1 of my weight loss journey. Seems good. I need to lose 25 pounds to get my teenage butt in a bikini.Let’s do this!

  499. Bailie July 2, 2012 3:12 pm

    hi my name is bailie im 16 yrs old I weigh 147lbs 5′ 3 and my goal weight is 118ive been doing this for a week now and I haven’t lost any weight how many calories should I eat ?I was eating 1480. thanks for the help! :)

  500. Irena July 3, 2012 12:34 pm

    Hello, I’m starting this diet today and using the 1440 calorie range that you used to be successful. I’m also 5′6 but weigh 198 and would like to be 123. I plan to work out 5 days a week fr 60 minutes a day. 3 days a week will be lifting weights for an hour and 3 days a week walking on a incline for 60 minutes. I plan to add the calories burned to my calorie intake t avoid my body thinking I’m starving. what do you think? any advice please????

  501. jasmine July 25, 2012 3:26 pm

    Today is day one that I start your dieting technique! I hope this works aswell for me as it did for you and others:)

  502. Rene August 8, 2012 2:53 pm

    I absolutely love this blog!! I have never been a big girl but I had a baby about 9 months ago and it has been torture to try and loose the weight. I have lost about 13 pounds but its been two months. I do count calories but there are days I can let it go, even though I am loosing weight I would like to loose it faster. After reading this I really want to stick to my calories and watch every little thing I am eating.

  503. Leesa August 16, 2012 9:02 am

    I am very interested in this blog and definitely want to give it a try. My question, do you just count calories or do you measure carbs, fats, protein etc? Thanks!

  504. alisha August 23, 2012 12:17 am

    today was my first day of trying this. i weight 145 and am 5′1. i want to be at least 125 by halloween. do u think this is possible if i stick with it?

  505. Tina August 23, 2012 1:25 pm

    Hi. Just wondering, Do you use your BMR? or the BMR times 1.2 if you’re sedentary? I’ve been tracking calories for about a month and have been sticking between 1200-1400 per day. I am 5′6″ and currently weigh 176 and want to get to 125. (Just had a baby. pre pregnancy I was 140). I’m 29 years old. I have only lost 8 pounds in the past 4 weeks. I just started exercising again 3x per week. When I calculate how many calories I should eat to maintain a 125 pound weight it comes to 1650 (I rounded to the nearest whole number for ease of use). Should I try bumping up my calories to 1650? The calories needed to maintain my current weight is 1913. I assumed I needed to cut 500 from that to lose a pound per week?

  506. Ena Diedericks August 27, 2012 8:33 am

    Thanks a million for this presentation. I was nice and skinny in my younger years. Just ate what my mamma put on my plate. Desert was only on Sundays. No snacks exept ordinary shoolsandwiches (white bread!) No juice and even no fruit except what grew on the tree in the backyard. But slowly as goodies and funds became more available, so did my weight slowly but surely increase over the years and at 57, I find my weight creeping beyond the healthy limit for my age and length. I am well aware of and have been on eating plans where calories aren’t really used as guides and although they are helpfull, I have never been able to bring my weight down that extra 2-4 kg to where I want it to be in a healthy way. Your scientific insight regarding this subject is very enlightening and inspirational and I just want to thank you very much for guiding me in the direction of healthy weight control into my senior years because I am much more comfortable not feeling overfed and overweight.

  507. Lindsay August 27, 2012 10:38 am

    Ok i used the cancer societys. Calculator and my goal weight is 170, i am 5′11 so that is a good weight for me otherwise i look sickly. It says i need 2300 calories a day to maintain that weight, so you are saying i can lose 35 pounds if i eat that many calories per day?

  508. LILO September 3, 2012 8:21 am

    So basically, Weight Watchers.

  509. Erika September 22, 2012 3:19 pm

    Hi Debra! I have struggled unsuccessfully with lots of weight loss methods for years. I read your article 3 weeks ago, when I was trying to lose weight for an upcoming wedding.

    In 3 weeks, I have lost 11 pounds just by following your system. My blood pressure (which was pre-hypertensive) has dropped, my resting heart rate has slowed, and I feel better than I have in years. The best part is that this really feels sustainable to me– I have about another 15 pounds to go, and for the first time in my life, I feel like I can actually do it. Thank you!

  510. Becca September 24, 2012 12:40 pm

    Hi Debra,

    I have been on a certain medicine the past year and have gained 50 pounds! This is the most i’ve ever weighed and its very upsetting. I came across your page and I’m going to stick to your plan - I made a spreadsheet and everything. Right now, I am 200 pounds, but I’d like to be 140. I used the American Cancer Society calorie calculator and it said I needed 1909 calories to maintain a 140 pound weight. Does this sound like too much to you? I want to lose weight as fast as possible. Thank you so much for posting your success story!

  511. Stephanie L October 8, 2012 12:46 pm

    Hello Debra! I just started your diet about a week ago, and so far have only lost 1 pound. Am I doing something wrong? I put my goal weight for 125 (with sedentary exercise) and it told me I need to consume 1700. But, now reading some comments on here, I see a lot of women choosing 125 as their goal weight, and needing to consume less calories than me…if I do little to no exercise, how is it possible for someone to need to eat LESS than me? I’m a little confused. Also, I have never actually consumed 1700 calories. I don’t try not to do that, my calories for the day just never add up to 1700…the least I have had is 75 calories remaining, and the most is 430. Can this mess up my diet? Do I have to eat the EXACT amount every day? I thought I was okay to lose weight as long as I didn’t go OVER my allowed amount & as long as I wasn’t eating only 1000 or so calories, making my metabolism slow. Please help!! I’m really trying to keep up with a diet, for once, and i’m getting really discouraged :/

  512. diet foods for kids October 22, 2012 4:57 pm

    Greetings! I know this is kind of off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m having difficulty
    finding one? Thanks a lot!

  513. sidrah saeed November 3, 2012 11:57 pm

    hi. debra.
    I have a 9 month old baby and suring the pregnancy i gained lots of weight. I have tried lots of differ. methods and diets to lose weight but nothing seems to be working. I wana try this by calculating calories. when i calculated calories it said i need about 1770 calories everyday..
    I just want to make sure if this is the right amount of calories for me. Can you plz tell me if this is right or wrong and if it is wrong, how many calories should i take in everyday?

    my height is 5ft 6 in. I weight 185 pounds right now…i wana go back to my old self and weight 125 pounds. oh and i’m 23 yrs old.


  514. Rosa November 16, 2012 1:27 pm

    Hi Debra,

    i am 4′11 and i currently weigh 152. i want to loose 30 pounds so baly. i have tried every diet out there. The calculator tells me to eat 1177 calories. Does that sound about right to you?? Thanks for the motivation!


  515. Jennifer November 29, 2012 3:31 pm

    I am 15 and 5′ 7 1/2″ and 136 lbs. My goal weight is 123. The thing is, I am a competitive swimmer and am slightly busty. So will this diet work for me? Will 1677 calories be enough for swimming 5 days a week + school + work? Thanks!

  516. Joslyn Chavis December 5, 2012 12:27 am

    Thank you so much for posting your diet. I am a 24 year old graduate student. I am about to have a 3 week break from school and wanted to start a diet and exercise plan to get some extra weight off in order to start the new year at a healthier more comfortable weight. My husband and I are also planning to have children in the next 2-3 years so I want to have my body in better shape to prepare for pregnancy. Your logic behind your diet plan makes so much sense to me and has actually made me excited about starting. Thanks you so much!!!

  517. Michelle December 5, 2012 2:09 pm

    Please help me. I am 5/5 and weigh 160 pounds and do not exercise. My goal weight is 125. How many calories can I intake- I am thinking 1,200. Is it okay if I eat under sometimes. Also how many calories do I intake once I reach 125 to maintain? Please email me a back a response to my email address. Thank you :)

  518. Terri December 20, 2012 10:06 am

    I just downloaded “My Fitness Pal” on my phone and entered the amount of calories I calculated from this blog and it says that I will only lose 6 pounds in a month.
    Why would that be?

  519. amy January 6, 2013 10:26 pm

    Hi! I never reported back! Last year I did this. I lost 15 lbs in one month. People are asking if you count anything but calories. No! Just calories. I really think LoA is important to this exercise to keep you in a good mental space. I’m about to try this again to lose 10 more.

  520. Fitness Connection Corporate Office January 23, 2013 9:38 pm

    I am really enjoying the theme/design of your blog.
    Do you ever run into any browser compatibility issues?

    A handful of my blog audience have complained about
    my site not operating correctly in Explorer
    but looks great in Safari. Do you have any advice to help fix
    this issue?

  521. Hi Everyone! It’s difficult for me to keep up with everyone on this post and the others, so I do apologize. Most of the time, your questions have already been answered and you just need to read the follow-up articles and the comments. I do appreciate everyone who posts a comment/question and especially those who come back and post results - good or bad! There is always insight for the rest of us to draw from, even if you didn’t get the same results.

    I am not a professional weight loss coach or dietitian, so some of the questions are beyond my expertise. I’ll just say this - KEEP IT SIMPLE! Most of the time, when I get a question, it’s just that you’re over-thinking it. Start a plan that gets you excited and you will see results. Don’t compare yourself to anyone else. The title of the article is, “how I lost 25 pounds in one month.” I was simply sharing my experience, and know that it was my excitement that really “did the trick.”

    Live Joyfully!

  522. K.H. February 11, 2013 10:34 am

    Hi! I just wanted to post here because I think this will motivate me to keep this up. I’m only 20 years old, 5′8”, and weigh 180 pounds. i hate what I see in the mirror and want to change that!!! I’m going to Florida with my family for spring break in a month and a half and I really want to feel better about myself before then! I hope this works :) I want to get down to 165, if not more than that.

  523. Danielle February 14, 2013 11:01 am

    Hi Debra, My name is Danielle and ive been doing your diet for about 2 weeks, i lost 5 lbs the first week but ive been stuck at that loss and havent been able to lose anymore. What am i doing wrong? Im exercising now thats the only difference i can think of, and i added 160 more calories because i thought maybe i wasn’t eating enough to allow exercise. Please help! I need to lose weight quick because im getting married at the end of next month! I only have about 25-30 lbs left. Please ill do anything!

    Thank you, Danielle

  524. Danielle - I need more stats.

    K.H. - feel better about yourself first and the weight will come off faster.

  525. Kelly March 4, 2013 11:22 pm

    I’m really confused about the part on how much calories I should eat a day. Do I eat the calories of my ideal weight or eat the BMR rate added with the range of 170-200 calories? This might be common sense knowledge to others but I want to be exact.
    This might help:
    I’m currently 144 lbs and 5 feet and 5 inches. It says I need to consume 1636 calories a day if I want to be 120. But I did the BMR rate and it says that it’s 1525, so I added 170 more calories like you said and its 1695. So am I suppose to eat 1636 or 1695 calories a day?
    Sorry if this is really confusing.

  526. Kelly - 1636

  527. Kita March 9, 2013 1:09 am

    Debra, your system is crazy awesome. I started this Monday and On Saturday, I’m already down 9lbs!! I’m using to keep track of all my calories. And the most amazing part is, I don’t even feel like I’m dieting! I feel satisfied and healthy. I started out at 150 lbs, 5″4″. I did a bunch of different calculators and then ended up just using your number- 1425 and it’s working great. Today on March 9th, I’m down to 141 lbs. Just wanted to thank you from the bottom of my heart.

    Super duper happy with the results so far. Thanks so much for sharing this with everyone! I really hope the weight keeps coming off in the following weeks too. My hubby is out of town for 3 more weeks and I can’t wait to surprise him!

  528. Kasandra March 21, 2013 9:19 am

    So I read your post and I think 90% of the comments/replies. Tested out some numbers on the calculators and have a question. So I am 170 - I want to be 150. I am eating 1200 calories a day. Using the calculator, I should be eating 2045. Even if I did that but made a 500 cal deficit, that puts me at 1545. So I have an addition 345 cal deficit. Am I losing weight? No. Plus I exercise daily. So what gives? Any advice would be appreciated.

  529. Kasandra, How long? How long have you been on the limited calories and how long have you been exercising?

  530. arielle March 23, 2013 12:44 pm

    Hi Debra!

    I just downloaded Lose It and it put me on 1391 cals a day. I am 191 and needing to get to 150, I will be happy with 160 for now. I am 5′6. I know you did 1,425 but i hope with such lower cals i get to my goal!

    Question, I work out everyday, weight training and cardio. I’m going to stop the weight training but do you think I can still do 30 min of cardio a day as opposed to the hour i usually do (just doing the elliptical) and still get results?

  531. Susie March 23, 2013 9:08 pm

    Dear Debra!
    I’ve just bought kitchen and bathroom scales, I’m ready to do this. Since I started to read your article, I’ve been feeling very motivated to try this diet; however, I’m struggling to calculate how much calories do I need. I’m currently 200 pounds,5′8″, I want to be 150. I’m 19 years old. I don’t do exercises.
    I’m sorry, I know you described it a couple of times.
    Thank you very much!

  532. Amy March 25, 2013 11:39 am

    I am super excited to try your method for weight loss. I am hypothyroid, 4′10 and 135 pounds. My disease has caused my metabolism to slow down a huge amount and losing weight is now difficult for me. Before I was diagnosed I weighed 95 pounds. Then in less than a year I put on 10 pounds. I went on thyroid meds but the weight kept piling on, not to mention the fatigue and body aches kept getting worse. My goal is to weigh between 95 and 100 again, I felt great and being so short in stature, that weight was not considered under weight according to my doctor. Will your program work for me or should I decrease calories a bit more to make up for my slow metabolism??

  533. Nicole April 4, 2013 12:21 am

    Hi! Pleasee help me!!!! I really need to lose at least 25 pounds in at most 3 months so I want to be sure that I am doing everything right. I am currently 5′3 and 143 pounds. My goal weight is about under 117 pounds. The websites tell me I should be eating about 1,550 so does that sound about right? I really don’t want to mess this up! Also, will the diet get faster results if I are healthy foods or does that not matter? Thanks!

  534. adriana April 11, 2013 4:50 pm

    Hi I’m 15 and I’m currently 158, my goal is 138, how many calories do I need to consume to reach my goal? I’m 5′8 and I have tried using your calculator but I keep getting different numbers.

  535. Amanda February 11, 2014 2:57 pm

    I am just now finding this website, but Ivan so glad I did. I really would like to lose weight. But am on an unbelievably strict budget. I am so thankful for this website and really hope it works.. So let me get this straight.. No excercise? And should I be counting only calories? Like should I be concerned about fat and sugar? If you could respond at this te could you maybe give me some examples of what you ate?? I will definitely be sure to update you on my progress and results.. I really hope you’re right :) and thank you sooo much Debra !!!

  536. Alyce February 16, 2014 7:21 pm

    Sorry so confused! I’m 5′7 168 and I want to go down to 143.i do intense cardio 5x a week for 1 hour…it says to eat 1999 to weigh 143..but what do I do if I do cardio..what should ny calories be…sorry I would be forever grateful to you for your help! !!

  537. Renee March 25, 2014 7:19 pm

    Hi Debra. I am following your plan. I wanted to know if it matters that I am a sweets lover. If I still only consume the 1,425 calories/day, but I am eating sweeter foods (my carbs avg about 280/day)….but, as I said, I am keeping the calories on target. Do you think I will still lose? (my sugars avg about 165/day). I would love to know if this can still work for me. I do take a multi vitamin every day too.

  538. Renee March 25, 2014 7:22 pm

    I forgot to mention I am 6 ft tall and am not feeling any hunger eating 1425/day at all. I was just concerned about my love for carbs and sugar.

  539. Sue April 25, 2014 10:23 am

    I found this site a week ago and have been counting my calories. I would like your confirmation I am doing the right calories. I have read most all of everyones comments, and feel yes I am doing it right, I also know every body is different as to how fast or slow they lose. I would appreciate your input and guidance of what my calorie intake should be.

    I am 49, weight 200.2 as of this morning. believe I started out at 202. I am 5′6″, I want calories for BMR and sedatary and stay in that calorie range and any activity I do is bonus. I have figured 1300-1500 with my target daily of 1425 like yours.

    Date Calories consumed
    19-Apr 1147
    20-Apr 1306
    21-Apr 1358
    22-Apr 1389
    23-Apr 1409
    24-Apr 1617

    only being down 2 pounds I am thinking I am doing it wrong with others stating first week loss of 5, 7 even 10 pounds. I am just starting out, and if I have confirmation of what my calories should be my confidence and belief this will work will be what it should be. right now with the small loss I am questioning am I doing it right.

    I am not exercising, and my thyroid is good, I am prediabetic. thank you for your feedback.

  540. Sue April 25, 2014 10:29 am

    sorry forgot to add, my goal weight is 130.


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