How I’ve lost 75 pounds in 4 months… my email reply

Someone wrote me and asked me how I’ve accomplished what I have so far and it dawned on me that there are a lot of new people here who haven’t read all of we veterans :) olde blogs that have all this information…. so I thought I’d post as today’s blog my answer to the person who wrote me.

If you’re new and feel overwhelmed by the daunting task of losing weight, don’t be.  Everyone here has the same first 5 pounds to lose.  Some of just have to keep doing it for longer than others that’s all.  Don’t feel like you have to lose 50 pounds, remember that you have to lose one pound… the first pound.

Here’s my reply….

Thanks so much for writing and I hope that in some way I can help you… I have been blessed in that I seem to be able to shed weight pretty easily when I apply myself.
Go back and read my blogs (especially the earlier ones) and you’ll see I added a lot of info about what/how I was doing.  The simple system for me has been the following:

1.  During times when you’re trying to aggressively lose weight (whether it’s a week straight or a month straight) do not bend the rules!  Save those times for AFTER you’ve completed your weight loss cycle.

2.  Drink LOTS of water.  Drink until you pee clear all the time (1X per hour).

3. NO sodas (any kind), no empty calories (cakes, cookies, candies, chips, etc)

4. VERY FEW simple carbs (pastas, white breads, etc)

5.  LOTS of veggies and fibers (I eat stir fry, soups, brown rice, nuts, etc)

6.  Lean proteins (meat, tofu, etc) are fine, but can slow your digestion, so be cautious)

7. ALWAYS start eating within an hour of waking.

8. NEVER eat after about 6-7 pm.

9. NEVER eat until you feel STUFFED.  Eat only until you feel mildly full, then drink a glass of water and get away from the food.

10. Forget about the Breakfast-Lunch-Dinner routine.  Imagine eating all day long every day… eat small portions (about the size of an orange or a small grapefruit) 4-5 times per day.  As time goes by, your stomach will shrink and this will make it seem like you’re eating too much, but you’re OK.

11.  Whatever you eat in a day, simple carbs and larger meals should always be earliest in the day, while veggies and fibers should be the last eaten.  It improves your ability to digest and not turn the calories to fat.

12.  Get some form of exercise as early in the day as you can.  It jumpstarts the metabolism and aids digestion.  Walking, swimming, biking, elliptical (slowly at first) are all great forms of exercise.  Try to exercise 3-5 times per week.

13.  Find some healthy foods you like and rotate those in and out of your meal lineup… try to avoid eating the same thing day in and day out because you get bored and want to cheat.

14.  Stay away from salty foods!  Salts slows my digestion down and makes me retain lots of water weight.

15.  If you eat too much salt one day, drink water hard until your pee clears again and your weight stabilizes.

16.  When I am clicking right along, I am “regular”.  I use the bathroom each and every day at around the same time.

17.  Not to be gross, but if you’re eating, drinking and exercising, your poop should be fairly soft and should come easily.  It should NOT be dense and hard to go.  If it is, look at your food quality and water consumption.

18.  Forgive and forget.  EVERYONE slips up occasionally.  Don’t implode and eat a Wendy’s franchise as punishment.  Get up, dust yourself off, tell yourself you’re OK, and start again.  It really is normal and OK to slip occasionally.

19.  Remember that even if you do everything right, your body will at times resist.  Change your expectations from “IF I do this and this I WILL lose weight” to “I MUST do this and this IF I want to lose weight.”

Thats about everything I’ve done.  I hope it helps.  All I can say is that I had my best success when I did ALL of thses thing each and every day but saw a dropoff on those days where I missed even one or two of them.  You have to try hard and be consistent.  Don’t focus on the end goal of losing 50 pounds or 200 pounds, focus on eating right, drinking right and exercising right for a short term… like one week or 3 days or one month… whatever you feel like you can manage.  Set yourself up for mini successes; don’t set yourself up for failure by thinking you have to be perfect between now and the time you eventually lose all the weight.  You will succeed if you set yourself up the right way.

Good luck!  Let me know if anything here has helped you.  Oh, and if you need a buddy, feel free to add me.

9 Comments so far

  1. rustyangel @ August 6th, 2008

    congrats on your continued weight loss! You stated weight loss perfectly, everyone starts at 5lbs to lose and has to lose that 1st lb. Good luck on your continued weight loss! I only hope that I can remain as positive and focused as you have!

  2. summerglamgirl @ August 6th, 2008

    Wow, awesome advice!! Thanks you are on the money that is alot of the stuff that I found works for me too! Thank you for sharing. You have done an amazing job of losing alot of weight in a short period of time!!

  3. GoalWtIn6Months @ August 6th, 2008

    Congrats on your sucess! And thanks for the great advise.
    I found i”m doing alot of what you mentioned already. And although I might not lose as much as you as fast….I still see the changes and weight loss for me as well.

  4. luvtlee @ August 6th, 2008

    Congrats to you on your progress! :o) All good advice here too, most of which I do too. Keep it up!!!

  5. chrisie @ August 6th, 2008

    you rock! Thanks for sharing it all with us that can’t seem to make the scales move at all:)
    You are an inspiration! AND a good friend!

  6. inspiration08 @ August 7th, 2008

    i second chrisie- you rock! and thank you so much for sharing all the info! some of the things i was/am doing, but others i’ll have to try. thanks so much for the info!

  7. Tammy @ August 7th, 2008

    Great stuff here, Don! Thanks for sharing it again!


  8. kali @ August 13th, 2008

    Those are great rules. Congrats on your weight loss so far!!

  9. loveitlite @ September 1st, 2008

    Really enjoyed reading this blog. I like the idea of focusing on losing my weight 5 pounds at a time. I think I can do that. Take care, Rae

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