Just so you know I am 5' 9" and once weighed almost 250 pounds so that put me in the obese class II. I’m still 5' 9" and now I weigh 180 pounds (overweight class) and looking for a gravitational attraction of around 170-180 pounds or just slightly over my ideal weight, target="_blank".

Changing your gravitational attraction (your weight) can be very hard if you don’t know the secret formula.

  • Mass = Calories Consumed - Calories Burned

In other words:

  • If you eat more calories than you burn you will gain weight.

  • If you eat less calories than you burn you will lose weight.

  • If you eat the same amount of calories that you burn your weight will be stable.

That’s it and yes it is that simple.

Just the Facts Ma’am

  • Diets DO NOT work. Don’t go on a diet.

  • Change your dietary habits for life.

  • Eating carbohydrates make you hungry for more.

  • Don’t expect to lose a lot of weight fast, slow change is better.

  • Don’t skip breakfast.

  • Muscle burns calories even when not in use, so build some muscle.

Control your Weight

  1. Start by reducing the carbohydrates you eat during the day.

  2. Next eat no carbohydrates for breakfast during the weekdays.

  3. Next eat no carbohydrates for lunch during the weekdays.

  4. Eat whatever you want for supper, but be reasonable just have a meat and a side.

If your more than 50 pounds over your ideal weight then you will lose weight fast until you get to about 50 pounds over your ideal weight. From here to ideal takes more focus on your dietary plan.

Dietary Plan

My current dietary plan is:

  • Breakfast M-F

    • 3 pieces of cheese (the sliced cheese that is the size of a cracker)

    • 8 oz. of diet juice (I like cranberry raspberry or blueberry)

    • A few pieces of fresh fruit (6 bite sized pieces)

  • Breakfast S,S

    • 3 eggs

    • Bacon or Sausage

    • 2 slices of toast with butter

  • Lunch M,T,T,F

    • 1/2 fresh grapefruit

  • Lunch W

    • A hot dog or pre-cooked bratwurst with no bun

  • Lunch S,S

    • Nothing cause I’m not hungry

  • Mid Afternoon M-F

    • Banana

  • Snacks

    • Handful of baby fresh carrots or some radishes or

    • A few pistachios, I avoid peanuts because they are addicting or

    • Jerky or

    • Cut up carrots with sauerkraut

  • 5 O’clock

    • A beer

  • Supper

    • What ever I want, usually a meat and a side dish.


  • Limit your daytime calorie intake to less than 500 calories

  • Instead of meat and tators for Supper sub a salad for the tators

  • Sliced tomatoes with sliced parmigiano reggiano cheese drizzled with a little olive oil and balsamic vinegar is a very tasty side.

  • Use a Healthy Weight Calculator to find out where you are and where you need to be.

  • Visit my Recipes pages for some tasty food recipes.


You knew we would talk about the E word before we were done!

  • Like your dietary changes, start slow. If your obese face the facts you can’t do much exercise. So make the exercise fit your body.

  • Find something you like to do, if you hate it you won’t do it. I like riding a mountain bike.

  • Find a way to exercise at least 5 times a week.