How I Lost 25 Pounds in One Month is the most popular post on this website. Over 250 of you have e-mailed me to say that the diet is working for you and your family members, and I can’t tell you how happy that makes me.
Also, some of you have made comments or e-mailed me with questions and at this point, I am starting to get the same questions again and again, so I thought this would be a good time to update the post.
The most common question I receive is about the caloric need calculators, which are not the same today as 10+ years ago. Most of you were expressing your concern over the number of calories they calculated for you under my plan compared to what I remember eating way back then. So I went back online to try to find a calculator that would give me 1425 calories for a 5’6” female wanting to weigh 123 pounds. Guess what – I didn’t find one. All of the calculators returned a number of around 1630 for me now, at age 38. When I input an age of 27, the result came back at 1688, still a lot more than 1425.
Obviously, if that had been the number I was given back then, my results would have been different. Why are the calculators different now? I don’t know. But here is what I want you to do.
Most of us have a basal metabolic rate of somewhere between 1200 and 1300 calories per day. That means, that if you did nothing but lie in bed all day, you would expend at least that many calories. The taller you are, the higher that number, so if you’re 5 feet or below, use 1200, if you’re 6 feet or above, use 1300. At 5’6” I would use 1250.
Take the number that the calculator below gives you, add your basal metabolic rate, (1200-1300, depending on your height), and then divide that number by 2. For example, this calculator tells me I should consume 1630 calories to maintain a weight of 123. 1630 + 1250 = 2880. 2880 divided by 2 equals 1440. So I would start my diet by consuming only 1440 calories per day.
What I have shared with those of you who wrote me about this, is that after that initial 4-week period, my weight started to go below 123. Once I hit 118, I began consuming more calories. I’m just guessing here, but I’d say I leveled out at around 1600 or a dab more, which is in line with what the calculators today are telling us. I’m betting that they are more accurate today than the one I used over 10 years ago. That would make sense. But if you’re not getting the fast results you want, cut 200 calories per day and you will get there faster. Just don’t go below 1200.
Something else I did not go into in the last article is the fact that there are 3500 calories in a pound. There are a lot of websites out there who tell you that if you want to lose one pound per week, you need to cut back 500 calories per day. Keep in mind that that is from your current caloric intake. So, unless you know what that is, that number is completely useless.
What some of you did, was a double-whammy, where you took the number of calories for your ideal weight, then subtracted 500 from that, which left you way below 1200. No. No. No. No. And No. Remember, if you want to weigh 123, all you have to do is eat like a 123-pound person, and you will eventually become a 123-pound person. Don’t make it harder than what it is.
On the flip side, here’s what some of you have done. When you use the calculator, you input that you are a moderately active person. Doing that will automatically allow you more calories per day than someone who inputs sedentary. But then, you decide you’re going to keep up your work out. I’ve told you I’m okay with that, (not that you need my permission), as long as it doesn’t “mess you up” in other ways like I talked about in the previous article. But here is what you do next – you take the number of calories the machine at the gym says you’ve burned during your work out, and you add that to the number of calories the calculator gave you, forgetting that you’ve already allowed for those extra calories in your original calculation by saying that you’re moderately active. So if you want to use the numbers on the machine, tell the calculator you’re sedentary. Or forget the numbers on the machine, and stick with the number from the calculator. Any extra calories you burn at the gym will help you reach your goal faster. But only if you refrain from eating calories to make up for the ones you burn.
Losing weight is an exact science, but when you throw in too many variables, it becomes complicated. That’s why I like to keep it simple and not exercise in the very beginning. That’s also why I limited my diet, for those first three weeks, to only microwave meals and fast food. This leads me into my next topic.
I know that a lot of you out there who will be reading this are teenagers, more specifically, teenage females. And while my diet plan makes sense to you, your parents get a little suspicious of anything on the internet. They get especially suspicious when you start talking about buying microwave dinners to live on for a month and buying a book that only talks about fast food. You know what; they have every right to be suspicious because they are your parents. They are responsible for your well-being and they take that responsibility seriously. Be thankful that you have parents who care enough about you and your well-being to question what you do. Here’s what you can do.
One reader printed out my article and took it to her mother to read. Once she did, she understood it and actually helped her daughter with the system. She has lost 27 pounds, and her mother is starting to use the system as well.
If you have a parent who won’t let you buy microwave meals because of the chemicals that are in them, you will have to purchase a set of food scales and a book that gives you calorie counts for raw foods. You can still follow the system, you’ll just have a little more work to do. But you can do it.
If you are anorexic/bulimic, you can use this system to retrain your body back into a healthy way of eating in conjunction with your psychotherapy treatment. One reader says is helped her keep a sense of control – counting the calories and keeping a spreadsheet. I can see how that would help because in this system, you eat exactly what your body needs, and not one calorie more. So there’s no need to worry about gaining unwanted weight. It is very much about control, but it’s easy.
Most importantly, this is not about doing anything unhealthy. I want you to follow your intuition and do what feels good to you. If you think the caloric needs calculator is giving you too high a number, take a couple hundred off – just don’t drop below 1200. If you don’t like fast food or microwave meals, find what you do like that can keep the calorie count of. If you’ve developed a habit of exercising and don’t want to quit – don’t. Take those extra calories into consideration and enjoy them! This plan is rigid only in the number of calories you consume. How you arrive at your number is completely up to you. To weigh 123, you must think, eat, and act like you weigh 123.
Our natural state is well-being. All is well. I encourage you to look at the reasons you overeat. For me, it was just plain ignorance. That was it. If that’s what it is for you, because I believe that’s what it is for a lot of people, it’s okay. The good news is, once you find out you’re ignorant of something, anything, you’ve already become more enlightened. Can you see that? You don’t know what you don’t know. Once you become aware of a subject, you can start to learn about it, and come to know it. I overate because I did not remember that eating more calories than I needed would cause my body to store fat. I ate because something tasted good and I didn’t want to “waste” anything. Once that thinking changed, so did my eating habits, and so did my life.
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 http://www.bmi-calculator.net/bmr-calculator/ 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)
Resources:
This is the best information I have ever seen on losing weight and well-being. You’ve got to get a copy of this. If I could post it for free, I would, but it’s not that much of an investment. Besides, you deserve it. Read the comments on it and feel free to ask me any questions you have.
Think and Get Slim: Natural Weight Loss
Related Articles:
How I Lost 25 Pounds in One Month
Ideal Weight Calculator
Caloric Needs Calculator
Posted under Education, Inspiration, Motivation, Weight Loss
This post was written by Debra Moorhead, Motivational Speaker, Author, and Coach on March 30, 2007
Debra…
I am starting TODAY! I love this idea and the best part…I don’t have to learn to cook fancy meals. That’s always been my downfall. I am not good at cooking…AT ALL. This is finally a plan that will allow me to do what I need to do (loose weight) without me having to fear I won’t make it due to my lack of cooking skills!
Thanks a million!
Quiana,
Yes - no cooking! That’s kind of how it started in the first place. My husband was going out of town for 2 weeks and it was a sort of mini-vacation for me in that I didn’t have to cook for all that time.
You are going to be amazed!
Thank you so much for finally explaining this in words that I actually understood. After 27 years of weird and funky diets that never worked, I came across your website and read both of your articles. I started the diet on April 12th, and now, 2 weeks later I have lost 14 pounds. Those are the best results from any weight loss measures that I have ever started. My favorite part is that if I want a hamburger and fries on Friday night with my husband, then I can have it, just as long as I save up the calories all week.
Thanks so very much for this!
Dawn, Texas.
Dawn,
Thanks so much for sharing your results here and congratulations! It sounds like you got it - and the best part is that once you do, you never really “diet” again - it’s just how you live - and it’s so freeing. Thanks again for sharing your experience and please keep us informed.
First, I would like to tell you that I think it’s great that you’ve shared your story with the rest of us and provided a practical way to lose weight. Well, I started the plan two weeks ago. I lost 5 pounds the first week but now I’ve gained back 2 pounds. My current weight is 138 and I hope to weigh 125. I’ve kept a food journal and my calories don’t exceed 1350 per day. Should I incorporate exercise? I don’t know why I’ve gained weight. Any suggestions?
Jasmine
I believe either one of three things is happening.
1 – You’re forgetting to count some calories somewhere
2 – Your activity level has changed
3 – There is a medical problem somewhere
Starting with the last one first, have you been feeling tired or sluggish lately? Extra thirsty? Anything out of the ordinary?
For number 2, I tell people to not worry about exercise while trying to lose weight – were you on a program and stopped? I would not start a program now, but when you do your calculations, make sure you choose “sedentary.”
For number 1, I am not coming down on you, my mother does this all the time, “Well, that was a treat so the calories shouldn’t count.” And some people forget to count the calories in their drinks. Just make sure you’re getting everything.
Reflect on these possible scenarios and let me know what you come up with. We’ll keep working if we need to. It could also just be water weight gain – give it a couple of days and see if you suddenly lose 5 or 6 pounds in one day – I still do that!
Hi Debrah. I currently weigh 135 and want to lose 25 pounds. I’m 5′3″ and kind of confused but the calculator results. What calorie intake do you suggest I should follow? I also recently started to work out 2-5 times a week for 30 minutes. Thankyou gain for sharing your weight loss experience.
Meshi,
I suggest you start with 1525 per day and see what kind of results you get.
Let me know how it goes!
I recently read your articles, and I am going to give it a shot. I weigh 220 pounds, and 24 years old. I’m aiming 1400-1500 calories. Assuming i’ll lose weight on this, but i’m looking for results like you had… As you said you lost 20+ in a month! I don’t want to be losing weight for the rest of my life, thats for sure. Today is day 2. How often should I weigh?
Kelly,
Good for you! Weigh as often as you’d like. I weighed myself every day for a while, but then didn’t need to because my clothes were getting so loose. Then I went back to weighing every day as I got closer to my ideal and the results were less obvious in my clothing.
Just be sure to count those calories every day. Even if you have to go back and calculate it later, it will help you stay on track and not lose motivation.
Keep us posted!
Hi Debra,
I have slowly gained weight over the years and had 3 baby 5 months ago. I was doing a search last night for how to weigh 123 pounds and I found your site! I really want to see that number on the scales in front of me. I currently weight 181 and I am 37 yrs old and 5′6″. So lots of similarities to you. I have tried all kinds of diets and get so frustrated. But, I finally feel like I have hope. When you said your science teacher said if you want to weigh 123 pounds, you need to think and eat like you weigh 123 pounds. I’m not sure anything ever made MORE sense to me! I am going to start this tomorrow Feb 6th. I started a couple diets since November and my goal is 123 on May 23rd. Thank you so much for this site. I am excited to read some of your other posts. Thanks so much! Shelly
Hi, Shelly, and welcome! PLease keep in touch and let us know how you’re doing.
Hi Debora. I was reading your article and I just realized that my prom is literally less than a month away!!! Will this plan work if I really do it? I want to look good in my dress… haha
Thanks
There is no limit to what you can do if you make a decision, stick to it in every moment, and have fun with it. Enjoy the journey. The most important part is that when it comes time to eat, you make the choice you really want to make - don’t give in to temptation, or old habits. Planning is important - if you’ve made your choice ahead of time, it will be easier to execute it. Good luck and let me know if you have any questions!
Hi again…I’m really struggling with the plan…I am so stressed out that I give into my temptations…I get so upset at myself for giving in that I just keep doing it and I tell myself that I will start over again tommorrow and I keep eating…I kind of feel like an emotinal eater…sorry to vent so much…if I want to drop weight like within two weeks should I cut out any breads and pastas? What is the fastest way?
Miller,
Sorry it has taken me so long to get back to you - I’m away at a conference. The fastest way is to eat foods that have staying power. Things that will fill you up but not take too many calories. Lean proteins and high-complex carbs - lean meat and non-starchy vegetables.
The pattern you’re describing is exactly what my mother does. It’s what I call the “always on a diet except for when it comes time to eat” phenomenon. Since you are so stressed, and I’m going to assume that there’s nothing you can do about that right now, try planning your meals in advance as much as possible. That way, you won’t need as much willpower. Give yourself lots of options and be good to yourself in other ways.
Let me know if this helps. I’m here for you.
I have a question, you said that if it didn’t have a countable number of calories, then you didn’t eat it. This might sound stupid, but does this include vegetables that doesn’t have calories like celery and lettuce?
Kelley,
No. I didn’t explain that well. I just didn’t eat things if I couldn’t get the calorie count for them like a candy bar or microwave dinner or a meal from a restaurant - things like that - things you know would be substantial. Back then, I wasn’t in to vegetables that much. Now I live where I can grow my own and I love eating not only lighter, but healthier, too. I did have a book for celery and lettuce and like, though. I think it was something like 10 calories per cup. But I’ve heard many nutritionists say that those calories can almost be considered “negative” calories becuase they do so much to help you burn more calories just be eating them.
I hope that answers your question, but we can discuss it more if you like.
Did you have alcoholic drinks during your diet?
Monica,
I did not consume alcoholic drinks during my diet. I chose to save the calories for the good stuff. As with everything else in life, it’s a matter or choice.
hi Debra, I started this diet last week. I weigh 268 now and i set my goal as 220 because that’s what I graduated from high school as and that’s what my doctors have been telling me in the past as a reasonable first goal. Anyhow, my calorie intake at that level (deskjob, 6′ tall male) is 3100. This seems like a lot of calories! I have not been starving myself, the opposite actually, having a hard time getting every calorie in. Since starting this I have had a ton of energy and less depression, but not sure if the pounds are coming off. Should I stick with this or reduce the calorie intake to 2649 which would be my ideal weight 188. I have never weighed that much in my adult life and I have a large body frame. Thanks again, – William
I would go for the 188 since there is very little difference, calorie-wise, from where you are to where you want to be. Consistency is the key.
dear Debra,
thank you so very much for offering this new theory of weight loss! I cannot wait to get started. Here are my stats:
Number of Calories to Consume: 1200
Goal Weight: 95
Pounds to lose: 25-30 (hopefully by November! Is that possible?)
Hey Debra,
I’m very excited about this diet. I read both your articles. I started today
I’m a 25 year old male
I’m 5′10″ with a medium to large frame and I currently weigh 224 lbs
I’ve decided to set my first goal at 200 lbs!
My calorie intake came up at 2034 (which is: (2818 + 1250)/2), does that seem right to you?
once I get to 200 lbs I plan to setting a new goal of 185 and will probably try to stay there. Let me know what you think! thanks
Catherine - how tall are you? 95 lbs. seems thin. Keep in touch!
Edward - Any number is a good place to start. If you’re not seeing the results you want, drop by 100 calories per day until you do like what you see and how you feel. Keep in touch!
hey, it’s me again, just giving you an update…
so I’ve been doing this for a week now and have already lost 5 pounds! This is awesome, I’m not starving myself, I’m eating better and I feel more energetic everyday!
Fantastic, Edward! Keep up the great work and thanks for keeping us informed!
hey Debra than you for your blog . i love reading it and i already feel like my life is changing . my outlook is more positive . i am trying out this new way to lose weight .. i have tried slimming world..weight watchers and other random stuff and ive nevr really enjoyed them.. i like the idea of eating for the weight you want to be ..i will keep in touch and let you know how it is going ..i am giving myself 6 months to lose around 50 pounds ..i currently weigh 242 pounds and my healthy weight is 155 ..my greatest weakness is writing stuff down but i like the idea of didving the calories into breakfast , luch and dinner. please keep writing your blog ..i find it so inspirational
Hi Debra
Thank you for this informative website. After reading your blog I think this would be something I would love to try. I plan to start it from tomorrow. I’m 5′7 tall and weigh 220 lbs. My desired goal is to be 140lbs. My calorie intake should be 1595 but I decided I’ll go with 1500 calories. I was wondering is it ok if I workout? My workout should probably burn around 300-400 calories. I hope it works for me. I really need to lose 20lbs in a months time.
Thanks.
i started the diet a week ago today and consume about 1450 calories a day. i am 5′5 153 at start. It is a week later and im only 150.5. Do u see a dramatic weight loss later on in the diet? Eating less calories is actually not as hard as i thought! Please email me back!!
Elizabeth - For more dramatic results, cut back a little further, like 1350, especially since you don’t seem to be struggling any with the concept. Let us know how it works!
This looks very promising! With it being so close to Thanksgiving I am going to wait until after to start this, but come Dec 1st I am excited to see what kind of weight loss I can achieve!
I am 5′6
27 yrs
197lbs
Since we are the same height I plan on going with the same calorie plan you did of 1440/day. Does that sound right to you?
Also, for people like myself who have a lot of weight to loose (74 lbs myself!) Can we expect to loose at around the same rate as other successful people on this diet? I know it is dependent on many factors any everybody is different, but I was just wondering if this plan is suitable for those of us with substantial amounts of weight to loose.
Thanks!
Have a Happy Thanksgiving!!
~Jessie
Jessie - welcome aboard! You will actually see weight loss even faster if you cut back to 1440, and yes, I think that’s a great place to start. Keep in mind, however, that rather than go off the plan, it would be better, if you’re getting terribly hungry to start out with a higher allowance - maybe 1525 or so, and then once you get results and start to plateau, drop back to 1440. Does that make sense?
Keep in touch - I appreciate you!
Hi Debra!
Thank you for the speedy response. I have a question… When I count my calories (like I have in the past) I find it hard to eat enough calories… Like today,
Breakfast-220
Lunch- 373
Snack- 55
Dinner- 330
Total- 978 That means I have to eat 462 more calories! If I feel satisfied at 978, is that ok? I know the whole no lower than 1200, but why eat if I am not hungry? Then I find myself just shoveling anything in my mouth to get up to 1440…. Can I save all of those calories for the weekend?
Jessie - are you getting the results you want? If so, I’d continue doing as you’re doing. Sure it’s okay to save them for the weekend. You might find that on a particular day you need a few extra calories and you’ll “have them to spend.” Stick with whatever is working.
Keep in touch–
Hi Debra!
I just started on this plan of eating on January first and really, REALLY hope that I lose at least 25 pounds by February 12th. I currently weigh between 132 - 135 pounds (it fluctuates) and am 5 1/2, 27 years old. I gained all this weight (35 pounds) in the past year, and if I can get back to somewhat of a normal weight in a month’s time, I will be ecstatic! On a side-note, I actually eat what I want and calculate the calories through online resources— do you think those various sources are too unreliable and risky? Thing is, I LOVE cooking. Also, fyi, I am eating 1250 calories/day. Let me know what you think, and I will certainly be back in touch to let you know of any progress/set-backs.
Diana,
I’m not sure about the online resources since I haven’t tried them myself. Others have had success with them and I think it is at least a guide. Remember that you don’t have to give up cooking forever. The idea is to use what resources you have to retrain your body into eating the proper number of calories for you. Stick with what you know and you’ll be fine.
I see on an earlier post that you recommended that someone who is 5′3″, 140lbs and wants to lose 25 lbs should make a goal of 1525 calories per day. I am the same size and have a similar goal. The issue though is that I don’t eat THAT much more than that already. (I’d estimate between 1600-1700) and I exercise 3 times per week. I know I can’t do 1200 (it’s just not enough) but do you think I should use your 1440? Or another number? The calculator gave wayyy too much, 1800+, more than I already consume. Any advice on a number? Thanks!
Dara,
You’re really going to like this - that 100-200 calories is really all that is keeping you from your ideal weight! I was amazed as well. Now, if you cut back further, you will lose weight faster, but then you’ll have to adjust again without going overboard. It really depends upon your goal. Are you trying to lose weight by a certain time and/or a special event?
Thanks Debra!I thought about that fact after I wrote it. It DOES make sense!
I’ve been trying to stay under 1440 and if I go over, I either go to the gym or eat fewer calories the next day. Do you think that’s ok, or should I stay under 1440 regardless of whether I work out?
I’d like to lose 25 pounds before a trip in the middle of March. Any suggestions for a calorie number, maybe lower than 1440?
Dara, I think 1440 is fine. As long as you are tracking how much you go over and compensate accordingly, you should still see your desired results. I would focus on keeping my vibes high and energy up - whatever that takes. I really believe you can reach this goal - do you?
Thank you so much for your help….this plan has really helped me and my husband…I was about 10 pounds heavier then i had wanted, and I always had to try the fad diets….i would end up losing the weight but gain it back when i stopped….it left me frustrated and feeling very down about myself, but then i found your page and when i read it, it made complete sense….i started eating like a 120lb person and wrote down everything i ate….now not only do i know what is going in my mouth and how much i consumed, but i have managed to keep the weight off for a couple months now (which is a personal record) and i don’t see it coming back…so thank you….
Your article also helped my husband who managed to lose 30 pounds in one month by following your advice….my husband has a ton of problems (from tachycardia to indigestion to always getting kidney stones and getting sick, trouble sleeping etc) and so he was on a so many prescriptions that i lost count….but once he started losing the weight, his indigestion got better, he was able to sleep, his heart hasn’t acted up, and he hasn’t gotten a kidney stone in several months (he used to get them every couple weeks)….and on top of that, he feels a whole lot better about himself…
Thank you from both of us…because of you, my husband and I are happy, healthy, and able to keep up with our little one, so thank you so much
Well, I THOUGHT I could, but after two weeks of staying within the calorie allotment, I’ve only lost 4 pounds! Very discouraging. And yes, I’m counting every single thing I eat. I’m going to try to go to 1350 and see if that helps at all.
WOW, Marti! Thanks so much for sharing all of that and you’ve totally made my year! I don’t know what else to say, and just realized that there really is nothing else to say - you said it all. I am so happy for both of you and so glad my article helped.
Dara - let me know what happens with the 1350. Are you still going to the gym?
Hi Debra,
Thanks for this wonderful web-site!
I am planning to start my weight loss today, but just wanted to confim my calorie count.
I am 35 yrs old, 5 feet tall and weigh 165 lbs (just had a baby). I am aiming to lose 50 lbs (goal of 115 lbs).
When I did the math, I should be consuming 1568 calories a day - does this number sound accurate? After reading all the blog posts, my intake amount seems high.
Thanks again!
Cynthia - I am having a dickens of a time finding a good calculator. I don’t know why the ones today are so screwy. I’m 5′6″ and was shooting for 123. 1425 got me there and even lower. 115 sounds very reasonable for 5 feet. If you’re ready for the challenge, I’d say drop to 1200 and see what happens. Here’s the thing - you can always eat more - LOL!
Hi Debra,
I stumbled upon your website by accident, and am I ever glad that I did! Wonderful articles. I am very excited to try your weight loss program. It makes absolute sense. I do have a couple of questions though.
1)I am 52, do I need to adjust anything due to my age?
2)You said you used an excel spreadsheet to track your calories. Is there any chance of posting a screenshot of it, or would you be willing to create a download link for those of us that are spreadsheet challenged?
Anyway, thank you so much for all of the valuable information!
Chuck,
I don’t believe in age adjustments for anything - except experience!
Several readers have shared their excel spreadsheets over the years, I will dig those up and send them to the email address you listed in your comment. I’ve also included them in the freebies in my New Years 09 article. I’ll set up a new autoresponder for them as well and add them to the bottom of the article.
Thanks for your comment and please, keep in touch.
What a wonderful plan! I had not thought of it in these terms, but it makes sense and I’m going to do it. The only part of it that does not make sense to me is the rapidity of your weight loss.
I am 5′-7″ and 175lbs, and I should be at 135lbs. According to the calculators I need 2386cal to maintain this awful weight, and 1841cal if I were at 135lbs. Applying your method of (1841+1250)/2 would put me at 1545cal to get down to 135lbs. 2386-1545=841cal/day difference, which works out to 5887cal/week, or 1.68lbs when you consider 1lb=3500cal. This has to be a fairly typical scenario, so why is it, do you think, that people are losing weight at a more rapid pace than this?
My guess, Megan, is that it is the excitement and vibrationally energy improvement that people experience when they are on this diet that is contributing to the “non-scientific” part of this. It’s that combination where practical meets spiritual, and once people get it, they really get it. The best part is, it doesn’t take long.
Let us know how you’re doing–
Hello Debra,
I’ve been reading this site, and comments for several weeks now. I’ve been on and off, thinking if I should try it or not. Since my luck is never hopeful I haven’t been able to try it until just yesterday, I’m giving a go at this along with the week of Yoga I’ve started doing. I try to have positive energy, because the negative simply brings anyone down, you know?
I just have a few questions just to affirm that I am doing this correctly.
I weigh 210 lbs, I’m 5′0 and I chose to stick to a 1304 caloric intake; does this seem plausible? I just don’t want my body thinking it’s going “starvation mode” on me!
I’m actually handling the diet pretty well, I’m fine with the 1304 calories I’m consuming, I just don’t know if I’m going too low or if this is a problem?
Also, I’m glad you shared with us, your methods, and I hope to see excellent results as much as you and much of the people on here. Everyone seems positive and quite hopeful of this diet plan!
Thank you!
Jaimie
Oh, I also forgot to mention, I do about 2-5 times a week worth of Yoga.
I’m sorry for posting three times but I’m just a bit confused about certain things.
I also forgot to mention I do 40 minutes of Yoga every week, except Sunday.
I REALLY want to try this diet, I just don’t know what calorie intake I should choose, since I do Yoga.
I tried looking through other websites for more information on deficit calories but that just got me more confused, I don’t know what calorie deficit entails and I don’t know if that’s something significant.
Point blank, I just want to know how many calories I’m supposed to consume for a 5′0 woman who weighs 260 and does 40 minutes of Yoga everyday, lol.
I hope I’m not bother, I just REALLY am excited about hopefully trying this diet out.
I Debra,
First, thank you so much for posting this article. I have only been on the diet for 2 days now, and I have already lost 1.3 pounds! I’m 5′4 and 169 lbs. My ideal weight is 120 lbs. I have set my calorie intake at 1428 a day. The problem is that in the past 2 days I have not eaten nearly that many calories. On day 1, I had only consumed 1087 calories by bedtime without realizing it. So yesterday, I tried to eat a little more and ended up reaching only 1120 calories. Although this was still well below 1428, I gained 0.2 pounds. Since starting the diet, I have been filling myself up on mostly fruits and veggies. It keeps me from getting hungry, but it also keeps me below the suggested number of calories. I am enjoying the rapid weight loss, but I don’t want to make myself unhealthy. Should I try to eat more?
HI Debra, I accidently came across your blog and i feel very much motivated regarding weight loss.. i have tried each and every way out but cudnt succeded in losing much weight.. this article seems inspirational.. i have started this regimen from 25th march .i am consuming 1300 calories ..are they ok with me??.. i started from 142 lbs and after day two i lost 1 lb .. i am 5 6′ and aiming at 120 lbs.. hope it works.. i will keep myself posted.. thanx a lot for this wonderful information..
Hello! What a wonderful website you have created for us struggling dieters! I have a question for for you. I started your plan last week. I am 40yo, mom of 3. I am 5′4 and weighed 204 last week. I took myself to 1500 calories a day. Do you think that is good enough for now? I have gone down to 196 in 4 days. It isn’t terribly hard, yet… I am exercising quite a bit too- should I compensate for that? I tried to get through the calculators, but I couldn’t understand a lot of it. I think I should weigh approx. 123-125. I can’t even imagine that! So excited!
Hi I just read your page…. And this sounds great. I am 233 pounds but I am looking to loose about 40-50 pounds. I know it will take some time. My only problem is, I am one of those people that gives up when I dont see the results. Hopefully this will motivate me to loose the weight and look fab for this coming summer. I want to jump start my diet and it looks like your page will help me. Thanks again :0)
I have tried something like this in the past, but could not bring myself to stay on such a restricted regime every single day. I am 5′ 5″ and 136 pounds. I typically consume 2000 calories a day so this plan would be quite a deficit for me. I think I might try this again, but instead of worrying to meet the exact calorie limit each day, I am going to let myself go over some days as long as I reduce and make up for it the following days. I think that this would help some people not feel so restricted and free to have a day here and there as long as that is made up for in the following or previous days. I am going to go for a month at 1520 and see what happens.
Debra:
Isn’t this approach very similar to Weight Watchers, where you count points, and in effect, calories? Also, why am I hungry two hours after eating vegetables for lunch? (I am a vegan). What are the right foods to eat that will stay with me for more than two hours at a time? Thank you in advance for your reply!
Hi Debra,
I came across your website today and was so amazed! Your website is very motivational and I thank you for that! Currently, I am 5′1 and weigh 140 lbs. I would like to be 123 lbs in one month. How many calories should I consume daily? I didn’t understand how to calculate it based on the info your blog. My BMR is 1419.1. Any help is appreciated. Thanks!
Hello, Debra! thank you for your inspiration,wow. Can you make it a bit simpler for a busy mom, I’m calculator-confused: I am 40 yrs. old
I’m 5 ft. 2 in
current weight: 145
want to weigh: 123
Thank You! Capri
Hi Debra!
I started this about a week and a half ago and for the first few days it was working great! I was losing about a pound a day which was really promising.
I’m 5′3 and trying to go down to about 112 lb. I was 136 and dropped down to 132 and was eating about 1425 calories.
Then one morning I woke up and I hadn’t lost any weight so to compensate, I started to gradually drop my calorie count. Now I’m down to about 1200 calories and in the past 5 days I’ve been hovering around 132-131lb I’d really like to go under that 130 mark by the end of the week. Should I bump my caloric intake back up to 1425? I’m not feeling sluggish or anything (although, I am feeling quite hungry).
You’re advice is much appreciated. This is a really helpful article, I’m so glad you took the time to share your insights!
Hey Deborah,
I’m not sure if it’s too late to say this, but I found a really easy way to determine how many calories to eat.
If you multiply your future weight by 11 and 12, you get a good range.
For example, for 123 pounds:
123×11=1353
123×12=1476
You got great results eating 1425. So I think it’ll work for people. I think shorter people should go for the smaller number and taller people for the larger number.
Just a thought, I guess. And if someone else already mentioned it, I’m sorry for wasting your time LOL.
Adriana - I love it! Thanks so much for sharing that!
Hello Debra, it seems like you’re a good instrument to many people.
I am moderately active.
Here’s my question:
Goal Weight: 105lbs.
Height: 5′4
If I use Adriana’s method (#63)
the result: 105 x 12 = 1,260
The other method:
BMR result: 1323.25
so, 1323.25 + 1,250/2 = 1,286.625
which is which? Please help me.
do acttually SEE the fat loss?
or is this just for the numbers?
Hi Debra!
I read your article for weight loss a LONG LONG time ago, and have teeter-tottered back and forth between calorie counting and trying other diet methods for a while, noticing that the only time I see real results is by counting the calories. I think your method is smart and effective.
I too am 5′6″ with a former starting weight of 151 as of November 2. I reduced my calories to 1425 and now weigh 140 (December 8). That’s about 11 pounds in a month, not nearly as fast as your weight loss. I also exercise 6 times a week, 3 days running about 4-5 miles followed by stretches, 3 days doing lighter cardio for 30-60 minutes and strength training. I thought this would possibly lead me to lose weight even faster, but it hasn’t. Am I eating too little? I work a sedentary job so I feel my exercise is important (and have been working out for a long time). By the way, I’m 24. What gives? Any insight would be appreciated.
Okay. Im gonna do this. The calorie counting has always confused me. But i’m gonna try it. I cant cook to save my life so im gonna try the frozen foods. I don’t eat fast food anymore.. so it there a brand you recommend? Also do you take the sat. fats into consideration or the sodium? Strictly calories? Im gonna I think i am gonna go with 1275/per day. I am 24 5′5″ ad 190 lbs. I have already lost a good 40 lbs. in the last 9 months the hard way. But I have reached a block and can’t seem to get through.
debra i need to lose weight so fast ., this is very encouringing i’m about 135 and 5″2 height ,, i waqnt to get to 115 or less
how did you know the calories for foods like fruit and vegetables ? and meat ?
i dont work out much ..
can you help me to find out how many calories do i need to eat per day ??
plzz as fast as possible i cant stand it