I wish I knew then what I know now.

This is it.  No gimmicks, no fads, no magic pills.  All the information you need to lose weight, keep it off and be healthy.

Weight loss is all about calories taken in versus calories burned.

First: Figure out what you should weigh, use the link on the left of page.  Your result may surprise you but trust it.  (see “The Facts” at the top of page) Once you get close to your goal, weight will become less important.  You will have to go by how you look and feel, or body fat percentage.

Second: Figure out your Basal Metobolic Rate (BMR), use a BMR calculator (linked on left of page) or to get close multiply your weight by 12.  This is how many calories you burn at rest in a day. Now subtract 500 calories from that number to lose 1 lb per week .* Unless that puts you under 1000 calories if you are under 5’4″ or over 2000 calories.** (3,500 calories equals 1lb of fat)

That’s it, cut the calories lose the weight.

Now, you may figure out that you need to eat 1,500 calories a day to lose 1lb per week and you could eat nothing but 1,500 calories worth of Twinkies (10 Twinkies) and you will lose weight, but you will be very hungry and not feel too good, and would eventually die of malnutrition. Don’t do that.

Third: What to eat. Click “The Food” at the top of the page. That’s the food to eat, good clean healthy foods, but how much?  You want about 40% of you calories to come from protein, 40% from carbohydrates and 20% from fats broken into 6 meals per day.  Click “The Nutrition Plan” at the top of page.


*If you are 50+lbs overweight and you want to lose more than 1lb per week that’s fine but if you are only 10 or 20 lbs overweight then you want to keep it to 1lb per week or less.  If you lose weight too quickly you will be losing muscle also.

**The contestants on the show The Biggest Loser are put on 1200 calories for the women and 1500 calories for the men, so keep it above 1000 and below 2000.




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