How to Diet and actually lose Weight
Question: Like so many of your readers, I just finished reading all your answers. I too am blown away with the diversity and the excellence of your responses. I especially like the way you answered the question about a birthday gift. Now I have a question for you. I have tried literally dozens of diets and none of them have had lasting results. Can you tell me how to really lose weight? Donna Hughes, Tacoma, Washington.
Answer: Yes, I can. Your body will lose weight when you consume less calories during a 24-hour day than your body uses during that same 24-hour day. If you burn more calories than you take in, you will lose weight. If you take in more calories than you burn, you will gain weight. It is really that simple.
I am not a medical doctor but I don't believe you need to be in order to have some common sense and figure this out for yourself. Now if you are a diabetic or have some other serious medical condition, you should check with your physician before beginning any diet. But for people without a medical condition, what I am saying about dieting should be all right for you.
The less calories you consume each day, the faster you will lose weight. But you need to be reasonable about it. Let me say this: the absolute most important ingredient in losing weight is willpower. You must tell yourself that you are going to do this and then you must stick with it. During the first two or three days, you will be extremely hungry and you will be tempted to, for just one time, to leave your diet and eat a big meal. If your willpower fails you, then you have to start all over again. Here's what you do: set a calorie intake goal. The lowest goal should be around 1,000 calories per day. A more moderate goal would be around 1,500 calories per day. You will lose weight with either of these goals. What you do is simply count every calorie you consume. Now here is a surprise for many people: the source of your calories does not matter as long as you stop eating when you reach your goal. For example, if your goal for each day is 1,200 calories, you could eat 600 calories of mashed potatoes and 600 calories of ice cream as long as you stop at 1,200. Of course, that is not a recommended way of getting your 1,200 calories. Instead, a bowl of oatmeal (160) and a grapefruit (100) with a cup of coffee (0)or hot tea (0)(both taken black) for breakfast. At lunch, an entire can of crabmeat (60), a couple of trail mix bars (180) and a fruit cup (110). It is not essential to consume a drink with every meal. If you must, consider water, unsweetened tea or a diet soft drink. I don't like some of the things in diet soft drinks so I don't recommend them but they are great as far as the calories go. In the afternoon, you may want a small box of raisins (130). You are now at 740 as you head into supper. You could eat an entire can of soup (200 - 250) and still be just under 1,000 for the day. Have another fruit cup (110) before going to bed and you are still under your 1,200 goal for the day. There are many options in which you can eat food with low calorie content.
This process has no choice but to work. You will lose weight. But it does take willpower. Now you should not eat like this for the rest of your life. You should only do this for about three to six months at a time. You will actually be eating healthy food. You do not need to do exercises or run for miles. Your body has no option except to drop weight. Now a word of warning: during this diet, you will lose weight on a regular basis but, all of a sudden, you will stop losing. You will eat the right amount of calories but you will stay the same weight. Don't worry. This is normal. Your body has adjusted. If your weight doesn't change for about four days in a row, one thing you can actually do is eat more than usual for a day or two. This will jumpstart your body. But then you need to go back to your calorie diet. If you keep counting your calorie intake and stay on goal, you will soon reach your desired weight. Many people lose 15 pounds during the first month of this diet.
After you reach your desired weight, this is the time to begin exercising and running. You now want to go back to eating without having to count every calorie. But don't binge on "fatburgers, fries and ice cream." Eat with common sense. Have lots of vegetables (go ahead and put butter on them). Eat fish and seafood. Don't pig out on desserts. But don't deny yourself on special occasions like birthday parties or anniversaries. You can maintain your desired weight using some common sense.
Dieting is not fun. And you have to be the one who decides it is what you want to do. No one else can decide this for you. This is true primarily because, for it to succeed, your willpower is required. Try this calorie-counting diet for a month. You won't like it. But at the end of a month, you can step on the scales and notice that you weigh less than you did a month ago. Stay on it for two or three months and you will notice a big difference in your weight. And so will your family, friends and co-workers. But best of all, you will notice it in your mirror and with the clothes you wear. The longer you stay on this diet, the more drastic your wardrobe will need to change. Bottom line: this diet actually works.
Donna, I wish you all the best as you lose weight. Several people have suggested that I write this up as a diet book. But really, there isn't much more to say about it. And it is not original to me. I'm sure many people have discovered this on their own. You simply burn more calories than you take in each day. The result: you lose weight. That's all there is to it.
Answer: Yes, I can. Your body will lose weight when you consume less calories during a 24-hour day than your body uses during that same 24-hour day. If you burn more calories than you take in, you will lose weight. If you take in more calories than you burn, you will gain weight. It is really that simple.
I am not a medical doctor but I don't believe you need to be in order to have some common sense and figure this out for yourself. Now if you are a diabetic or have some other serious medical condition, you should check with your physician before beginning any diet. But for people without a medical condition, what I am saying about dieting should be all right for you.
The less calories you consume each day, the faster you will lose weight. But you need to be reasonable about it. Let me say this: the absolute most important ingredient in losing weight is willpower. You must tell yourself that you are going to do this and then you must stick with it. During the first two or three days, you will be extremely hungry and you will be tempted to, for just one time, to leave your diet and eat a big meal. If your willpower fails you, then you have to start all over again. Here's what you do: set a calorie intake goal. The lowest goal should be around 1,000 calories per day. A more moderate goal would be around 1,500 calories per day. You will lose weight with either of these goals. What you do is simply count every calorie you consume. Now here is a surprise for many people: the source of your calories does not matter as long as you stop eating when you reach your goal. For example, if your goal for each day is 1,200 calories, you could eat 600 calories of mashed potatoes and 600 calories of ice cream as long as you stop at 1,200. Of course, that is not a recommended way of getting your 1,200 calories. Instead, a bowl of oatmeal (160) and a grapefruit (100) with a cup of coffee (0)or hot tea (0)(both taken black) for breakfast. At lunch, an entire can of crabmeat (60), a couple of trail mix bars (180) and a fruit cup (110). It is not essential to consume a drink with every meal. If you must, consider water, unsweetened tea or a diet soft drink. I don't like some of the things in diet soft drinks so I don't recommend them but they are great as far as the calories go. In the afternoon, you may want a small box of raisins (130). You are now at 740 as you head into supper. You could eat an entire can of soup (200 - 250) and still be just under 1,000 for the day. Have another fruit cup (110) before going to bed and you are still under your 1,200 goal for the day. There are many options in which you can eat food with low calorie content.
This process has no choice but to work. You will lose weight. But it does take willpower. Now you should not eat like this for the rest of your life. You should only do this for about three to six months at a time. You will actually be eating healthy food. You do not need to do exercises or run for miles. Your body has no option except to drop weight. Now a word of warning: during this diet, you will lose weight on a regular basis but, all of a sudden, you will stop losing. You will eat the right amount of calories but you will stay the same weight. Don't worry. This is normal. Your body has adjusted. If your weight doesn't change for about four days in a row, one thing you can actually do is eat more than usual for a day or two. This will jumpstart your body. But then you need to go back to your calorie diet. If you keep counting your calorie intake and stay on goal, you will soon reach your desired weight. Many people lose 15 pounds during the first month of this diet.
After you reach your desired weight, this is the time to begin exercising and running. You now want to go back to eating without having to count every calorie. But don't binge on "fatburgers, fries and ice cream." Eat with common sense. Have lots of vegetables (go ahead and put butter on them). Eat fish and seafood. Don't pig out on desserts. But don't deny yourself on special occasions like birthday parties or anniversaries. You can maintain your desired weight using some common sense.
Dieting is not fun. And you have to be the one who decides it is what you want to do. No one else can decide this for you. This is true primarily because, for it to succeed, your willpower is required. Try this calorie-counting diet for a month. You won't like it. But at the end of a month, you can step on the scales and notice that you weigh less than you did a month ago. Stay on it for two or three months and you will notice a big difference in your weight. And so will your family, friends and co-workers. But best of all, you will notice it in your mirror and with the clothes you wear. The longer you stay on this diet, the more drastic your wardrobe will need to change. Bottom line: this diet actually works.
Donna, I wish you all the best as you lose weight. Several people have suggested that I write this up as a diet book. But really, there isn't much more to say about it. And it is not original to me. I'm sure many people have discovered this on their own. You simply burn more calories than you take in each day. The result: you lose weight. That's all there is to it.
posted by Scot Andrews at 6:57 AM
4 Comments:
Finally! A diet that might work for me. I will try it and let you know. Thanks for explaining this diet plan. Carrie H., Little Rock, Ark.
I'm ready to try it. I'm gonna try it. Thanks for making that information available. George C., Raleigh, N.C.
I love this common sense answer!
Dr. Andrews, I want you to know that I have been using your diet advice for one month now and I have lost 12 pounds. It really does work. Thank you so much!
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