Hello everyone,

After the “how to quit smoking” post, which is how I cut down on my smoking habit, I felt compelled to also tell you how I lost 45 pounds and kept it off. This, too, is a field-proven method, just like the smoking cessation method. I probably have to split this post into two parts, because I want to be thorough, so you get a full understanding.

There are all kinds of weight loss programs out there, but they only work for a few people. Most clients regain their weight as soon as they leave the program. Keep in mind that everyone’s body works a little differently when it comes to losing or gaining weight. Therefore, there is no one diet that works for everyone. However, with a little effort, you can create your own personalized diet without spending hundreds of dollars. So what is the secret to real weight loss? The secret is that there is no secret! All you have to do is find out what works for YOU and what doesn’t. These are the simple guidelines that will help you create your own personal diet.

First, pay attention to what kind of diner you are. Are you a boredom eater, anxiety eater, nibbler or night eater or a combination of those types? Whatever it is, find out. This will tell you WHY you eat. Second, find out what time of day you eat the most, and third, figure out how many calories you need to maintain your current body weight (your body weight x 11). Observe yourself for about a week to get a clear idea of ​​your eating habits. During this week, get an online calorie chart and activity/calorie burn calculator. That’s it for the preparation. Now comes the part you’ve been waiting for: how to build your diet and lose weight.

Step One – Set your first goal to be within 10 pounds of where you are now. Then calculate the number of calories you would need to maintain this new weight. Let’s say you start at 225 pounds. You would need 2,475 calories (current weight 225 x 11 = 2,475). your first goal is 215 pounds. You would need 2,365 calories to maintain that new weight. So now this is what you do. From now on, eat no more than 2,365 calories a day until you reach 215 pounds. Then recalculate the next 10 pounds and so on until you reach your desired weight. However, at that rate, it would take a long time to lose just ten pounds. So this is what you should do. You need to create a caloric deficit of about 500 calories a day (from 2,365). That is very easy to do. You can cut out two sodas a day and you’ll be almost on target. Then, over time, burn some extra calories with a little exercise and your total calorie deficit could be around 800-1000 calories a day (500 saved by eating, around 300-400 with exercise) feel free to switch the numbers by eating a little more and compensating with exercise, or vice versa. Don’t go crazy though. Again, be patient. I have found that walking and bicycling are the most effective exercises for burning calories. Don’t go crazy and do a Tour de France or a 50 km Olympic walk. Just work slowly until you can safely and comfortably maintain any activity for about an hour. That’s all you need. A word of caution. DO NOT try to speed up the process by getting into a starvation mood or overdoing exercise or activity. You will feel hungry and lose enthusiasm for any activity. Just stay on the path and you’ll be fine. Remember, not only do you want to lose weight, but you also want to keep it off. Be patient. Also, you’ll hit plateaus, where it seems like you’re stuck at a certain weight and can’t lose any more. This is only temporary. Again: stick to the program. Be patient.

Continue in 10-pound increments toward your target weight. Recalculate the calories you need for each new goal and stick to it. As you lose weight, your energy levels will increase and you will feel like exercising more. It’s okay. Do it, but never overdo it. Your body will give you signals of what is too much. Listen to them! If you fall off the wagon from time to time, don’t beat yourself up. These things happen. Period! Do it again the next day and you’ll be fine. Remember, this is a “field tested” method and it works. It worked not only for me but also for my friends. Boys and girls alike.

Alright, now I’m going to mention some general guidelines that will help you really personalize and implement your personal diet. The reason I wanted you to monitor your eating habits for a week is so you know WHEN and WHY you eat. This will help you get a better idea of ​​where the trouble spots are. Whether you are a boredom eater, an anxiety eater, a late night eater and so on and so forth. Once you know why you eat, you can find some type of activity that takes your mind off food at those times. I, myself, have found that if I simply realize I’m about to eat out of boredom, and not because I’m hungry, it just kills the urge to eat in that moment. Since we are all different, you have to find out for yourself what will take your thoughts away from food right now. Be creative. Do something that is rewarding for you. NEVER try to do something you don’t like to do, as a distraction. Trust me, your habit will dominate your willpower like a NASCAR dominates a bike.

Next point: Cravings! You have to feed your cravings. Period! They won’t go away, no matter what you do. So, always have a supply of your favorite food and when the craving strikes – satisfy. Now, don’t get overwhelmed. Keep track of calories, include them in your daily intake and move on. Just cut back a bit more that day, so you’re still within your daily calorie allotment.

Now to the most important point. What is your peak consumption time? If you are like me, you could eat between 11 and 12 at night. Just before going to bed. Worst of cases. I can assure you! The way I got away from eating late at night was just by gradually going back in time until I came down at 8:30pm for my last meal. All you do is eat a little less during your other meals throughout the day and have a nice solid meal at your peak. Again: don’t overdo it, make sure you stay within your calorie allotment and you’ll be fine. Eat little by little earlier and earlier. Give yourself about two weeks to shorten the time you eat your last meal, which should be at least 3 hours before bedtime. Use this process to reduce your main feeding time, whatever your personal maximum feeding time is. Try to spread your calories throughout the day.

In this paragraph, I will give you some general advice about the food itself. If you follow all the steps in the program, you will eventually adopt a new lifestyle. Also, your perception of food will change along with it. Here are some tips on what to look for. Try to stay away from processed foods. Eat as fresh as you can. Eat as green as you can. Avoid sugar and salt as much as possible. Go online and learn about healthy eating.

I know this all seems a bit complicated at first, but trust me, it will soon become second nature to you. The best thing about this method is that you can customize it according to your personal needs, down to the last detail. Be creative. Find out what works for you and what works best. Set your own schedule and exercise routine. Feel free to contact me with any questions you have.

Have fun, be creative and enjoy your weight loss. Good luck!