As if by magic....

After talking to so many people about weight loss, I  can't help but get the feeling that many folks feel that they are going to be successful at weight loss and maintenenance without ever having to count calories, and that the weight is just going to come off- and stay off... as if by magic.

After talking to so many people, I realized that people mistakenly expect to lose weight -and keep it off- by kind of doing this- and sort of doing that.

I used to be one of those people...and it does NOT WORK like that. So..I hate to be the snarky "bad cop" with the  stick pin who is out to  burst the giant "bubble of deception" that the weight loss industry has blown and put in everyone's hands  in order to keep  everyone spending all thier extra money at the "Fair Of Weight Loss Confusion"-but I am  not your friend if I don't tell you that in order to lose weight and keep it off in a healthful way, it WILL require SUSTAINED and PERSISTENT, LIFE-LONG EFFORT on your part.

Keep repeating this over and over to yourself until you accept this fact of life.

You will have to count calories.

You will have to adjust your caloric intake to your activity level on a DAILY BASIS.

If you don't want to learn new recipes that have caloric information printed, you will have to standardize every last one of your recipes one at a time and calculate the caloric content of your granny's meatloaf.

You will have to measure, count and weigh everything you put in your mouth.

 You will have to get out your "calorie king" calorie book and look up "4 inch fudge covered doughnut" before you have one with your coffee.

You will feel like you stand out like a sore thumb when you nuke your Lean Cuisine when everyone else is pigging out on heaven knows what at office parties and holiday events because you want to stay on track and meet your goals.

You will have to write down the calories you consume and keep track so you don't go over.

This holds true even if you have had weight loss surgery.

It's the cold, hard truth.

Just accept it -and do it- and you will be a much happier person.

Having said all that, there will be days when you won't feel like adhering to the "weight loss" caloric limits.

On those days, you will want to adhere to the "weight maintenance" caloric limits in order to prevent over-eating and weight gain.

Every once in a while, you should do that in order to give yourself a little vacation.

I call that little "vacation" a "maintenance day."

A maintenance day is not a day where you don't bother to count calories. A maintenance day is when you follow the caloric limit for weight maintenance rather than weight loss.

I have a "maintenance day" about 3  times per month.

During your 10th and  last meeting, you will recieve the "secret formula" which will give you the tools and instructions for having a "maintenance day."


One thing that will help you if you don't like to count calories is "automation."

With "automation" you count calories ahead of time and plan your menu in advance in order to  decide what you will have for breakfast, lunch, and dinner, every single day of the week. This way, you get plenty of variety, but you don't have to constantly count calories. On your day off, figure in a meal from a restaurant if you go out for dinner once per week.


caloric limit - 1500

if you don't have time to plan your meals according to the food pyramid exchange lists and don't have time to cook, frozen/microwavable foods will bring you close to target

goal : atleast 1 vegetarian meal per day

Mondays  [%s are based on a 2000 calorie diet]


Jimmy Dean D' Lites Breakfast Sandwich [frozen] -

260 calories, calories from fat 70, total fat 8g/12%, cholesterol 35mg/12%, sodium 760 mg/31%, carbohydrate 29g/10%, fiber 2g/7%, protein 18g/35%

[turkey sausage, egg white, cheese, whole grain muffin]

1 Fresh medium 7 ounce 3 inch diameter Orange -

85 calories, fat 0.2, cholesterol 0, sodium 0, carbs 21 g/7%, fiber 4g/18%, sugars 17g, protein 1.7g, calcium 73 mg, potassium 333 mg [oranges have more potassium than bananas ounce per ounce]


1 flax seed or mercury free fish  oil pill -10 calories / 1g fat-2%



100 calorie garden salad  with fat free ranch dressing -  2 cups lettuce [14 calories] 1/2 cup chopped tomato [25 calories] 1/4 cup chopped onion [16 calories] 1/2 cup [1oz]matchstick carrots[35 calories] 2 tbsp. fat free ranch dressing [30 calories] = 98 calories

2 cups lettuce, 14 cal, fat 0, cholesterol 0, sodium 14 mg, potassium 0mg, carbohydrate 4g/2%, fiber 2g/8%, protein 2g/4%

1/2 cup tomato, 25 calories, fat 0.2g, sodium 0g, potassium 292 mg/8%, carbohydrate 1g/0%, fiber 0.8g/3%, protein 0.9g/2%

1/4 cup onion, 16 calories, calories from fat 0, total fat 0 g, cholesterol 0, sodium 1.50mg/0%, potassium 58 mg/1.75%, fiber 0.75g/2.75%, sugars 1.69%, protein 0.44/1%

1/2 cup matchstick carrots, 35 calories, calories from fat 22, fat 2.5g/4%, cholesterol 2.5mg/1%, sodium 95mg/4%, carbohydrate 3g/1%, fiber 0.5g/1%, vitamin A 75%

2 tbsp. fat free ranch dressing, 30 calories, fat 0, cholesterol 0, sodium 310mg/13%, carbohydrate 6g/2%, fiber 0, sugars 3g, protein 0, vitamin E 50%


Lean Cuisine Meat Spaghetti [frozen]

300 calories, calories from fat 35, total fat 4 g, protein 15g, cholesterol 15 mg/5%, sodium 690/29%, potassium 480/14%, fiber 4g/16%, sugars 9g

[pasta, tomato sauce, meat]

1 slice texas toast garlic bread -

150 calories, calories from fat 80, total fat 9g, cholesterol 0, sodium 260mg/11%, potassium 25mg/1%, fiber 0, protein 3g

1 flax seed or mercury free fish oil pill - 10 calories / 1g fat-2%



1 no sugar added ice cream sandwich-

110 calories. calories from fat 15, total fat 2g, cholesterol 5mg/1%, sodium 140 mg/6%, potassium 110mg/3%, fiber 3g/14%, sugars 4g, protein 3g


1 Amy's Palak Paneer [frozen] -

270 calories. 80 calories from fat, total fat 9g/14%, cholesterol 5mg/2%, sodium 680mg/28%, fiber 5g/20%, protein 10g

[spinach, cheese, beans, rice]

1 flax seed or mercury free fish oil pill - 10 calories / 1 g fat-2%


1 Hershey's Dark Chocolate Mini [46 calories] + 1 Medium [3 per pound] apple=65 calories [110 calories]

chocolate: 46 calories, calories from fat 23, total fat 3g/4%, cholesterol 1mg/0.40%, sodium 7mg/0.20, carbohydrate 5g/1.60, fiber 0.20g/0.80%, sugars 4g, protein 0.60g/1.20%

apple: calories 65, calories from fat 2, total fat 0g, cholesterol 0, sodium 1mg, carbohydrate 17g/6%, fiber 3g/12%, sugars 13g, protein 0g


total calories




nutrient                          grams        cals           % total

fat                                   36.1          325            19%

saturated fat                    11              99             6%

trans fat                                             0               0

polyunsaturated fat           5               46           3%

monounsaturated fat         4               32           2%

carbs                                251.5       1006         58%

fiber                                  31.05

protein                               57.7         231         13%


carbohydrate analysis

65% carbohydrate [upper limit for carbohydrates]

1500 calories Xs .65 = 975 calories

convert to grams by dividing 975 by 4

975 calories / 4 = 244 grams of carbohydrates


limit was 244 - menu 251.5  [7.50 grams over limit-close to goal]


protein analysis


i will use a goal weight of 140 pounds

convert pounds to kilograms

140 / 2.2 = 63 kilograms

multiply weight in kilograms by 0.8 g/kg

63 Xs 0.8 g/kg = 50 grams of protein


limit was 50 grams - menu 57.7 [7.7 grams over limit-close to goal]


fiber analyisis


fiber intake should be 14 g per 1000 calories consumed

a 1500 calorie diet calls for 21 grams of fiber

goal was 21 grams - menu 31.05 [10.05 g over goal]


fat analysis

20-35% of calories should come from fat

good fats are ideal

limit was  33 g. for a 1500 calorie diet- menu 36.1 g                                       [3.1 g. over limit-close to goal]


cholesterol analysis

limit is less than 300mg per day   - menu 62.50 g [237 mg under limit-excellent]







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