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How to Lose Weight to Your Ideal

Updated on December 14, 2012
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Weight gain or loss is a simple math equation, calories in and calories used up. It's not a sexy or interesting diet, it doesn't have a great cover on it; it just takes determination, a little self discipline, and a strong desire to reach your goal. You have to really want to lose weight, because it is an arduous and difficult journey that will tempt you at every corner as some form of sabotage that is lurking everywhere. A well-meaning loved one hands you a gift from the new dessert eatery, or your spouse surprises you with a box of Bon-Bons, "because he loves you." There are certain rules you will have to set before the day of carefully planned dining, and everyone in your family needs to be on the same page with you.

It Takes a Village to Lose Weight

Firstly, inform you friends and family of your plans to slim down. Explain to them you are in it for for your health and well-being. You would appreciate their help, such as not bringing home temptation from fast food restaurants, or doggy bags from Sardis. "Everyone has their job," and that includes having a little patience for the crabby person eating salad. So, let's begin the journey.

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Step One: Set a Goal for an Ideal Weight

The "Ideal" weight you choose to aim for may be purely subjective, or maybe a number on a chart at the doctor's office. Whatever the reason, it must be logical. If you have a large frame, obviously you may not see 115 pounds on the scale. Be honest with yourself, think of your health, and be inspired by people who are healthy.

Calculate Your Weight Loss Strategy

1. Calculate Your Calories for a Basal Metabolic Rate (BMR)

Your weight is a simple math equation that deals with what goes in and what comes out. If your goal is to weigh 135 pounds, you can calculate your calories to reach that goal. Just plug in the numbers:

An Ideal Weight of 135 Pounds for a Female

Weight x 10 + ( Weight x 1)= Calories Daily

135 x 10 + 135 = 1470 Calories Daily

An Ideal Weight of 150 Pounds for a Male

Weight x 10 +(Weight x 2) = Calories Daily

150 x 10 + 300 = 1800 Calories Daily

How Many Calories are You Consuming Daily?

Conversely, you can calculate the number of calories you are currently consuming to maintain your current weight by using the same formula. For example, a man who weighs 220 pounds:

220 x 10 + 440 = 2640 Daily Calories Consumed to Maintain 220 pounds.

Calculation of a Female that weighs 180 Pounds:

180 x 10 + 180 = 1980 Daily Calories Consumed to Maintain 180 Pounds.

Step Two: Write it all Down

Although new calorie counting apps and websites will help you add up the calories you consume, it is important that you physically write your consumption of calories down on paper. It is a powerful psychological tool that helps you visualize what calories you truly are consuming. Designate a small notepad and carry it where ever you go. Write down what you ate and the subsequent calories. Stop eating when you hit your daily calorie allotment.

Step Three: Plan Your Weight Loss Meals

Ensure you have successfully split your daily calories into three or five meals a day, and have the food on hand. You must be actively aware of what your are going to eat and have it available. If you go to work without your arsenal of homemade chicken salad, that maple-donut may begin to look irresistible by 1 pm. Be prepared, be dedicated... be powerful!

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Ingredients for Weight Loss Success

Eat Healthy Food

Include high quality protein, fiber, and complex carbs (fruits and veggies) in your meals. Healthy fats, such as nuts, cold water fish, and avocados are excellent sources of essential fatty acids that helps your metabolism to burn better and brighter, and lose weight faster.

Say No to White Foods

Overly processed foods with flour and sugar will spike your blood sugar, crash, and leave you feeling as though your are starving. Many people who believe they have low blood sugar are actually responding to the effect of white foods on the blood sugar. One can of soda contains 39 grams of sugar, and that's about 10 teaspoons of sugar. Remove them from your diet and stick to whole foods.

Not Water Again!

Stay hydrated and drink water. I know you've heard this before, but water will stave off cravings and make you feel full. Our thirst centers don't work as well as they should. A low grade thirst may make you crave ice cream or milk. Drink water, wait 20 minutes, and re-evaluate how you hungry you feel.

Make Sure You Include Volume in Your Diet!

When you are eating less, your stomach may not tell your brain "you're full," and you may stay hungry, even after a meal. The stomach and intestines have an amazing system for communicating with the brain, and there are receptor sites in the digestive tract that trigger volume and satiety . Eat a high volume of veggies, beans, fruits with fiber, and air popped popcorn. Don't go over your daily calorie goal, but save calories for the high volume foods to feel full.

Exercise to Stay Busy

Exercise is a good reason to get out of the house and away from the kitchen! Go for a walk or a bike ride. Visit your vegan friends, or stay home and work on that project you've been thinking about for awhile.

Don't Weigh Yourself Daily

Try to think of your calorie counting as a lifestyle, not a fad or crash diet. Give your body time to adjust to the new you. Instead, weigh yourself once a week or even less often. You will notice the weight loss in your clothes, and people will begin to compliment you.

I Miss My Comfort Foods!

One of the big obstacles is missing the macaroni and cheese or pizza. Strong cravings for your favorite foods will arise if you're under stress. The fact that you are cutting out these foods is stress in itself, but positive coping mechanisms can strengthen your resolve. Distract yourself with activities you enjoy, or find a support group online that may help you stay strong. Having a calorie counting buddy to call when you need help is one of the best strategies you can have to maintain a successful weight loss.

There is No Such Thing as Failure

If you go over your calorie limit one day, forgive yourself and start again. There is no such thing as failure when you are trying to get healthy, just get back to your goal and start counting calories again. Shoot for progress and not perfection.

Simple Tricks to Cut Calories When Dining Out

  • Exchange a side of rice or french fries for a veggie, salad, or lower calorie soup
  • Take half of the meal home with you in a doggy bag for the next day
  • Skip the butter on the baked potato and just use sour cream or low fat yogurt
  • Eat your salad with a low calorie dressing, a vinaigrette dressing or a pinch of cheese
  • Order fresh fruit for dessert
  • Don't drink alcohol before a meal, it will make you more hungry due to blood sugar issues
  • If you must drink alcohol, drink a Bloody Mary or Wine Spritzer with diet soda, but only after you've eaten

Anticipate Some Barriers to Weight Loss

Sugar and Fat Withdrawal: When you begin to break down fat in the body, the fat may have toxins and undesirable chemicals that may make you feel irritable, experience headaches, or increase cravings for high calorie sweets and fatty foods. Your body is responding to "sugar and fat withdrawal" with intense cravings that beckon you to consume these foods. For most people, a few days off the "junk food" will make them feel better. Have vegetable soup in the house at your disposal, and drink plenty of water with a splash of lemon, lime or orange juice.This is the hard part, and don't lose your self resolve! Stay focused and keep strong to reach your goal.

List of Ideal Weights for Women and Men

Height
Women
Men
4' 10"
81 - 99 lbs.
85 - 103 lbs.
5' 0"
86 - 105 lbs.
95 - 117 lbs.
5' 1"
90 - 110 lbs.
101 - 123 lbs.
5' 2"
99 - 121 lbs.
106 - 130 lbs.
5' 3"
104 - 127 lbs.
112 - 136 lbs.
5' 4"
108 - 132 lbs.
117 - 143 lbs.
5' 5"
113 - 138 lbs.
122 - 150 lbs.
5' 6"
117 - 143 lbs.
128 - 156 lbs.
5' 7"
122 - 149 lbs.
133 - 163 lbs.
5' 8"
126 - 154 lbs.
139 - 169 lbs.
5' 9'
131 - 160 lbs.
144 - 176 lbs.
5' 10"
135 - 165 lbs.
149 - 183 lbs.
5' 11"
140 - 171 lbs.
155 - 189 lbs.
6' 0"
144 - 176 lbs.
160 - 196 lbs.
6' 1"
149 - 182 lbs.
166 - 202 lbs.
6' 2"
153 - 187 lbs.
171 - 209 lbs.
6' 3"
158 - 193 lbs.
176 - 216 lbs.
6' 4"
162 - 198 lbs.
182 - 222 lbs.
6' 5"
167 - 204 lbs.
187 - 229 lbs.
6' 6"
171 - 209 lbs.
193 - 235 lbs.
6' 7"
176 - 215 lbs.
198 - 242 lbs.
Ideal Weight Recommendations from the Center for Disease Control and Prevention

Weight Loss Strategies at a Glance

Mental Process
Strategies
Tips for Successful Weight Loss
Decide on an Ideal Weight
Calculate your daily calorie consumption with the formula
Write it all down on paper, and stop when you've reached your calorie allotment
Split up your Calories into 3 or 5 meals
Go shopping and make sure you have your food planned for the day
Include a high fiber diet with plenty of volume and water
Anticipate cravings and junk food withdrawals
Have veggie soup on hand, drink water and rest
Remember, after a few days, the cravings may stop
Drink water and stay busy
Exercise to get away from food, go for a walk, ride a bike, or do an activity you enjoy
Remain strong and stick to your goal
Source

Never Diet Again!

People who have been successful in losing up to and over 100 pounds have followed these weight loss strategies. It is a simple math equation that works for anyone, and it is a safe and reasonable way to lose weight. The method doesn't have a new book, a cult following, or a sexy appeal to people, but it really works. Planning, anticipating, and being proactive is the way to reach your ideal weight. If you can successfully adjust to counting calories, you will never have to diet again.

Disclaimer:

This advice is in no way a replacement for professional medical instructions and people should notify their physician before starting any weight loss program or exercise

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    • eHealer profile image
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      Deborah 4 years ago from Las Vegas

      That's right CollegeDad, it's YOUR IDEAL! That's what is important, your ideal is what you wish and feel comfortable at. Everyone is different and weight charts aren't always your "ideal." You should do what you feel comfortable at. Thanks for leaving a great comment and sharing with everyone here!

      Deborah

    • collegedad profile image

      collegedad 4 years ago from The Upper Peninsula

      I've been on the weight train a couple of times. My biggest problem is that every dietician I talk to wants me to get down to 185 lbs. I have a big frame. When I get bellow 240 lbs people think I'm sick. At what point do you say that enough is enough and be satisfied with your weight and forget the weight charts?

    • eHealer profile image
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      Deborah 4 years ago from Las Vegas

      Thanks Jackie, it really is just common sense. This the program that is responsible for the most successful weight loss and keeping it off of all the diets put together. Thanks for sharing and for your support!

    • Jackie Lynnley profile image

      Jackie Lynnley 4 years ago from The Beautiful South

      Sounds like a sensible plan and I sure know the older I get the harder it is. Cutting out those white foods is a real biggy and not just for losing weight but to prevent diabetes! Up and sharing. Very good.

    • eHealer profile image
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      Deborah 4 years ago from Las Vegas

      Thanks Tips! Yes, it takes a village. Everyone in your life has to help you out, that's so important! What a great example you've given! Thanks for the support!!

    • tipstoretireearly profile image

      tipstoretireearly 4 years ago from New York

      "It takes a village to lose weight" is so true. I experienced work weeks where co-workers brought in birthday cakes, Friday morning donuts, afternoon ice cream treats, pizza lunches, etc. 3 or 4 times each week. No surprise that people packed on pounds since it would have been somewhat rude to not participate in the eating festivities. It wasn't until everyone agreed to stop bringing in all the food that people started to control their weight again. Very helpful article!

    • Deborah Brooks profile image

      Deborah Brooks Langford 4 years ago from Brownsville,TX

      awesome information here.. thank you it is so important to eat that fiber and fruits and vegetables and protein.. I learned the hard way.. I wrote a hub on that.. great job

      voting up

      Debbie

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Thanks Pamela, kudos to you for losing weight! It is a hard thing to do, and you did it! Pat yourself on the back for me, and thanks for your kind words!

    • Pamela99 profile image

      Pamela Oglesby 4 years ago from United States

      This is a very workable plan. I just finished losing some weight by writing everything I eat and portion control of healthy food. This is really a well written hub and should work for anyone if they follow you plan. Voted up, awesome and shared.

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Hello Epi, I have been in bed with a cold for the passed 3 days, yes, even nurses get sick sometimes! You take excellent care of your self and walking is the best exercise for everyone. 6'2', you are a big boy! So sorry to hear about your situational depression. Perhaps you should ask your physician about an occasional natural ginseng capsule that may give you a little boost, depends on what other medications you are taking though. Thank you so much for your warm wishes and I appreciate your kind words, and I cherish our friendship. Thanks again, your friend

      Deborah

    • housexpert profile image

      David H Longford 4 years ago from Blind River Ontario Canada

      Just a suggestion. Things NOT to give someone who is on a diet for Christmas. 1) Clothes; they'll just shrink out of em' hopefully. 2) Anything that can't be eaten in 1 serving 3) A GPS tracking device? 4) Running shoes. Please feel free to add... I'm going back to working on my "hub" ... Trying to get it done by Christmas. DHL

    • epigramman profile image

      epigramman 4 years ago

      ....once again dear Deborah you have delivered a world class hub presentation so very worthy of your incredible high standards. I am so proud of you because you are truly helping people everyday and that is a beautiful thing.

      I have lost 11 pounds over the last 2 years - currently for 6foot2inches I am 189pounds - it is due to my stress levels, perhaps just getting older, my metabolism doesn't work as fast and because of my situational depression that pops up from time to time - but I walk everyday, eat fairly well for a single guy and my mind, thank god is sharp - sending you warm wishes as always and please have a safe happy and productive weekend - lake erie time canada 5:54pm

    • eHealer profile image
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      Deborah 4 years ago from Las Vegas

      Hello Emma, thanks for stopping by. My family knows when I am restricting my calories from time to time, but they may still sabotage me, but I can say, "what did we talk about?" and I'm not the bad guy or ungrateful as I reject the bag of potato chips! Thanks for your supportive comments and see you soon at the hubs!

    • Emma Harvey profile image

      Emma Harvey 4 years ago from Berkshire, UK

      What a detailed hub eHealer! You have some very useful advice and calculations.

      I agree that when you want to diet or cut out the junk, it's friends and family who need to know about it. Otherwise there's pressure to go out for meals or accept chocolates. When I feel tired and stressed I try my best to drink lots of water and snack on wholemeal toast rather than reach for sugary foods.

      Great explanation - up and shared!

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Thanks Mikasse, I don't usually allow people to spam my hubs, but if this is helpful, I will let it stay.

    • mikasse profile image

      mikasse 4 years ago

      THank' you

      Good Advices and Tips :)))

      ----------------------------------------------------------

      Lose your weight easily and healthy whitout stress and unhealhty methods and also for FREE

      www.secretsweighloss01.blogspot.com

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Hi Eddy, you are so funny! It is such a cool gift to be a great writer, you can be witty and inspire belly laughs with a single sentence. I am so glad you may find it helpful. Thanks Eddy!

    • housexpert profile image

      David H Longford 4 years ago from Blind River Ontario Canada

      There is a "spark" in all of us that is just waiting to "ignite" if given the fuel! Just like life itself. DHL

    • Eiddwen profile image

      Eiddwen 4 years ago from Wales

      Brilliant eHealer and this one maybe just the one I need to carry on with a diet which at the moment does not exist.

      Have a great day.

      Eddy.

    • MotivationSpark profile image

      Chandra Sullivan 4 years ago

      Thank you!!! :)

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Wow! MotivationSpark, you are amazing, and never forget it! It's probably the hardest thing to do, lose weight. Congrats to you and remember you truly are a "Motivation Spark" to all!

    • MotivationSpark profile image

      Chandra Sullivan 4 years ago

      I've lost around 50 pounds so far. I have another 20 or so to go. This is some really great information. There are so many temptations over the holiday season, but I'm staying strong! :)

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Lol, he was overweight wasn't he! thanks houseExpert, I appreciate your great comments, and thank you for the laugh! See you soon at the hubs!

      Deborah

    • housexpert profile image

      David H Longford 4 years ago from Blind River Ontario Canada

      I do believe that "Archimedes'" was overweight. At least in the illustrations I have seen. But yes, not trying to be trite about the "overweight" problem in North America. Many different ways to lose. And of course the plus is that you do save money!. BMI is stiil a valuable tool. I wish your clients only well and Bon Chance. DHL housexpert Blind River ON CAN

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Hi House expert, I think you are referring to the Archimedes' principle ? The hub is about calculating calories to your ideal weight, lossing and maintaining weight, not finding your "exact weight." Anyway, thanks for your comments and it's nice to meet you. So sorry it is freezing where you are! Stay warm and well.

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Hey Glimmer, thanks for sharing your personal preferences, it really helps everyone and gives them ideas. So nice to see you hub buddy!

    • profile image

      housexpert 4 years ago

      Well, the "lifeguard" enters in because: You are in the water for this test: you are placed in a sling, in the water: and it is also necessary for insurance reasons (commercial). This test, if you want it called that, cannot be done, by yourself, in a bathtub, at home. You stay warm down there. Hope you had a "good" Thanksgiving . Trapped in Blind River with snow and 20 degrees fahrenheit eh! How can "understanding" be accomplished under frozen conditions? DHL

    • Glimmer Twin Fan profile image

      Glimmer Twin Fan 4 years ago

      Very useful hub here eHealer. Writing what we eat is my biggest help although I am continually battling the bulge. There are also great apps for phones these days which makes it easier to track when I'm on the road. Voted up!

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Thanks for your comments, HouseExpert. I don't think you understood the entire hub. A lifeguard?? Take care and have a good day.

    • housexpert profile image

      David H Longford 4 years ago from Blind River Ontario Canada

      Well, if it makes you feel better about losing weight there are "measures" that will give you some idea of where you should be. Weight wise that is! 1) BMI, a measure that is calculated by you for you. 2) The "water weight" test. Usually done in water and "assisted" by a lifeguard. But both can give you an adea of what your "ideal" weight should be. All in all, it is a lot of "hit and miss". Calorie in, calorie out, regimens are hard to track, unless you are good at math. It also depends upon the amount of calories that you take in to "sustain" your present weight. Dedication is the only real "tool" that you have in your box. Do the research on a treadmill, if you have one. DHL Be happy!

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Whatever works for you healthylife2, and congrats that you can stay so healthy! You are one of the few that can weight themselves on a daily basis and find it helpful. I have read extensive studies and most people feel they deserve a reward when they lose weight. Also, for some people, including me, the daily weight thing can make me feel down if my weight fluctuates and it seems I've gained weight, which of course is just water weight or simply weight changes during the week. Thanks for sharing your personal experiences, and kudos to you! I appreciate your feedback!! It helps everyone, including me!

    • healthylife2 profile image

      Healthy Life 4 years ago from Connecticut, USA

      I also wanted to add that I do weigh myself every day and think it helps me stay on track. Also I am within the range for 5'1" on the chart but think I would look scary if I was 90 pounds. I have seen other weight charts with a much broader range for healthy weights but I guess they all vary so much. Again...great job!

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Hey Healthylife2, It does take team work to support our friends and families, and relationships deserve time and consideration, no matter what they are dealing with. Thanks for you supportive comments and for sharing this hub. See you soon!

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      thanks Bobbinson, I am so glad you find it useful!

    • healthylife2 profile image

      Healthy Life 4 years ago from Connecticut, USA

      Excellent job with this hub and all the tips are helpful. I think it's a great idea to get your friends and family on board so they don't tempt the person and can offer support and planning ahead is critical to avoid grabbing what is easy and convenient. Voted up and shared!

    • bobbinson profile image

      Barry Robinson 4 years ago from England

      Very useful info. Thanks.

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Thanks Mhatter, always nice to see you at my hubs! I appreciate your kind words, and I am glad you like it.

    • Mhatter99 profile image

      Martin Kloess 4 years ago from San Francisco

      Thank you for this. What worked well for me was a partner.

    • eHealer profile image
      Author

      Deborah 4 years ago from Las Vegas

      Hey Cam, I lost over 60 pounds by just counting calories! It really works, and it's pretty easy to follow. Thanks for the vote of confidence!

    • cam8510 profile image

      Chris Mills 4 years ago from St. Louis, MO until the end of June, 2017

      This is a good, solid plan. I like an eating plan that doesn't make somebody rich because there is a book that goes along with it. This one has only one, little hub. Thanks for the motivational hub. I'll get right on it.