How I Lost 130 Pounds
Healthy Weight Loss For Life
Losing weight does
The weight loss program I followed is based on proven facts and common sense. It is a
not have to be a
struggle. You may
Weight loss is something I deliberately set out
not need surgery or
to do. It is my hope that the information
presented here will help put you on the road
When weight loss is
something you want,
it is certainly
1. Processed Sugar and High Fructose Corn Syrup
It is critically important to strictly limit the amount of table sugar and high fructose corn syrup that you consume.
Sugar and high fructose corn syrup are added to most processed foods, and high fructose corn syrup is the
ingredient used to sweeten most sodas and many other processed drinks. I was previously drinking three to four sodas a day, and adding table sugar to many foods to sweeten the foods. I was also eating way too much candy, cookies, cakes and ice cream.
The first week I stopped using table sugar and stopped
drinking and eating foods sweetened with high fructose corn syrup, I lost 8 pounds in one week! I have read that the fructose found in fruit is not nearly as much of a problem for weight control, because the vitamins and fiber in fruit work to minimize the effects on the body of the fructose contained in fruit. So fruit is not a problem for me.
Now that I have lost weight, I only occasionally eat cookies, ice cream and other desserts with added sugar and high fructose corn syrup. There are also various non-caloric
It is critically important to reduce unhealthy fats in your diet, and substitute those fats with healthy fats.
• Unhealthy fats are found in foods like red meat,
• Healthy fats are found in foods like avocados, fish,
A lipase inhibitor such as Orlistat (available over-the-counter as ALLI) will also work to block approximately 30% of the fat contained in your meals. Lipase inhibitors can also serve as “aversion therapy” to reduce your fat intake, because of the negative gastro-intestinal consequences that will occur if you
eat too much fat while taking Orlistat or ALLI.
3. The Balance of Plant Based Foods and Protein in Your Diet
(80/20 Diet Rule)
After working on reducing processed sugars and unhealthy fats in your diet, your diet should be composed of approximately 80% plant based foods, including grains, and about 20% lean protein.
There are many plant-based foods that you can eat with almost no restrictions, but high fat content plant based foods such as nuts and avocados should be eaten in moderation.
With respect to protein-based foods, you want to reduce the amount of red meat you consume, and eat leaner cuts of red meat such as sirloin steak. Instead of eating mostly red meat, you should switch to mostly chicken and fish. There are also some very good tasting soy based meat substitute products, which are available.
4. Regular Exercise
Some form of regular exercise is very important to speed up weight loss, and help you control your weight permanently. When I was 312 pounds, I started walking 10 to 20 minutes a day, and then I worked up to 60 minutes a day. I started losing an average of 3 pounds a week by walking 60 minutes a day, and following the 80/20 diet rule outlined above.
5. Calorie Control (the 3,500 Calorie rule)
It is critically important to understand the basic physiology of calories and the role of calories in gaining and losing weight.
• You only need to consume an extra 3,500 calories to put on one pound of
• Conversely, you have to burn 3,500 calories in order to lose one pound.
Knowing this is very helpful to keep in mind. There are many low calorie foods (mostly plant based and lean protein) that you can consume relatively large amounts of without creating a problem for weight gain. On the other hand, there are high caloric foods such as most pizza, most hamburgers, alcohol, fried foods and processed sugar based foods that will cause you to rapidly gain weight, because of their high calorie content.
It would be fairly easy to go to a typical buffet restaurant, and in one meal consume enough calories to put on two pounds (7000 calories). So you need to be especially careful when you go to a buffet. It is very important to watch your total calories consumed each day, and substitute low calorie foods for high calorie foods, especially when you are planning on eating a lot, or are trying to lose weight.
6. Insulin and Glucagon
There are two hormones which are of critical importance to weight gain and
weight loss. Insulin is the hormone that encourages the body to store fat. Glucagon is the hormone that encourages the body to burn fat.
Accordingly, it is important to understand the types of foods that raise insulin
levels, and the types of foods that raise glucagon levels.
The types of foods that generally increase insulin production in the body are sugars and certain types of carbohydrates. Foods that increase insulin are the
following: high fructose corn syrup, refined sugar, pasta, bread, white rice, corn, potatoes and anything made with white flour, or foods made from refined grains.
The types of foods that increase glucagon production are primarily foods that
contain protein; accordingly, foods such as chicken, lean beef, fish, and egg whites are all good types of foods to increase glucagon production. Other foods
that promote the increase of gulcagon include good fats and oils. Olive oil and peanut oil are especially healthy for you. Even butter works to increase gulcagon.
In the long term, your body needs "good fats" to function well and lose weight,
so you do not need to be on a strict "low fat" diet. It is also important that you eat fiber rich vegetables, not starchy vegetables like corn and peas. If you eat foods that cause your insulin levels to increase, the higher insulin levels will tend
to decrease your glucagon levels, and over time, those types of insulin raising foods will cause weight gain.
7. The 13 Calorie Rule
As a general rule of thumb, in order to maintain one’s weight at the current level, one would need to eat 13 calories for every pound of weight.
As an example, at my current weight of 182 pounds, if you multiply 13 times 182
that would equal 2,366. Therefore I should eat no more than 2,366 calories per day, to maintain my weight at 182 pounds. If I need to lose weight, I will have to
eat fewer than 2,366 calories per day. If I want to eat more than 2,366 calories per day and maintain the same weight, I would need to increase my exercise
After a lifetime of bad eating habits, it may at first seem that change is impossible. For me, the most difficult thing to do was to reduce consumption of
foods containing processed sugar and high fructose corn syrup.
We are tempted every day by these foods, and these foods taste great, they make you feel good, and they give you energy. Also, processed sugar is almost
The key to change for me was to first force myself to completely stop consuming processed sugar and high fructose corn syrup containing foods. I substituted
sweet, lower calorie foods (like fruit), which are not nearly as damaging to your weight, and your overall health and well being.
With time, you can get used to greatly reducing the amount of processed sugar
and high fructose corn syrup in your diet, but it is almost like trying to overcome an addiction at first. It takes some will power, discipline, and just getting used to the dietary changes over time.
9. The Benefits of Weight Loss
By following the above program, I reduced my weight from 312 pounds to the low 180’s for a total weight loss of approximately 130 pounds.
I still plan on losing a few more pounds. My blood pressure dropped from 175/95 to 120/78. My cholesterol dropped from 222 to 141.
Over a long period of time, the problems associated with obesity can greatly shorten your life. It is very unusual to meet people over the age of 80 years old who have significant weight problems, and I have never met anyone over the age of 90 who was significantly overweight.
10. Internet Resources
In doing research to help me lose weight, and learning more about healthy living habits, I came across three physicians who have very helpful websites, and also each have free newsletters. Those three physicians are the following: 1) Dr. Joseph Mercola, D.O. 2) Dr. Julian Whitaker, M.D.
I also wish to say a special thanks to my friend Henry Harlow for his contributions and excellent feedback regarding my efforts to lose weight.
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