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The No Diet, No Exercise Weight Loss Plan Step 6

Updated on January 13, 2016

Step #6: The Calorie Counting Method That Works

If you must count calories to loose weight, then more power to you. The weight loss industry is a multimillion dollar industry eagerly waiting to take your money. Does this mean that they are really not interested in helping you? Many probably are well-intentioned and caring folks, but they are out to make money from you so they can make a living like the rest of us.

Below you'll be able to find your desired weight and calculate your own daily caloric intake. Also provided are sample day meal plans including your favorite foods on a prescribed caloric intake, with links to delicious low calorie meals and snacks including some which are gluten-free.

How the No Diet, No Exercise Weight Loss Plan is Different

If you've been following all the steps of the The No Diet, No Weight Loss Plan, then you are aware it is the opposite of what the weight loss industry convinces you to believe, and what you have been taught. By applying the ways to stay fit for life, you won't have to expend energy and money on grueling workouts and diet programs. And, you should be able to live the life you desire. It's up to you! The secrets I share, (which I've used to stay fit) are intended to inform you and help you by providing alternative options.

The problem with the weight loss industry today is that the method they teach people to stay fit is backwards! Instead of teaching techniques for staying fit and maintaining a healthy weight, they develop programs aimed to "fix you" after you have gained weight. Many of these programs tell you that you will lose several pounds in just 2 or 3 weeks, or maybe even less. However, immediate weightloss usually lasts just the short-term and is considered what some call a reduction in "water weight" rather than a real loss of unwanted fat. Long-term weight loss on the other hand, takes time and lifestyle strategies that produce greater long-term results and a measurable reduction in inches and pounds.

A Tip: if I want to knock off an extra 5 or 10 pounds (I've probably veered from the No Diet, No Exercise Weight Loss Plan), then I get to work and stick to my 0 fat foods (Step #5), increase the foods which help my body lose weight (Step #4), increase my "fit bank" (Step #3) and make sure I am implementing the shopping strategies (step #2), in this order since food would probably be my biggest focus. Then, I set my expections realistically to start seeing results at week 6, when suddenly "it happens", and I see and feel rapid results and soon fit back into my favorite jeans. *Remember, do not use a scale. There is nothing more motivating than feeling uncomfortable in tight and ill-fitting clothes that remind us throughout the day that we need to take action. And it feels wonderful when they begin to loosen up.

The Successful Way to Count Calories

If you have read the previous 5 steps, then you know that this plan is about avoiding stress and guilt over extra pounds, and instead the purpose is to learn new ways and effective ways to enjoy your favorite foods and to learn lifestyle secrets of fit people. This idea is also key to success in counting calories. Though I prefer eating 0 fat grams to counting calories, I did find this method very effective when I had gained 25 pounds after changing to a gluten-free diet. I had to relearn about food and calorie counting was very effective and I lost 25 pounds in 1 year and have kept it off for 5 years and I have maintained my "ideal" weight based on the BMI Height & Weight chart for adults below, from

**For health reasons, it is recommended that you not begin this or any diet, weight loss or excercise program without your doctor's approval. Therefore, before you begin this step or any step in The No Diet, No Exercise Weight Loss Plan, it is recommended you consult with your doctor first. This plan is based solely on the author's personal experiences with information from additionally shared sources and is geared toward healthy individuals over 18 years of age who are not pregnant and do not have health problems.

Once you have determined your ability to procede, here are the steps:

Step 1

Choose your desired weight. View the BMI Height & Weight Chart from below. For me, I choose the weight in the middle of the Healthy Weight column for my height as my goal. For example, if I were 5'4", I would choose 125 pounds.

Adult BMI Ideal Height & Weight Chart from

For me, my desired weight is in the middle of the Healthy Weight column. For example, if 5'4, I would aim for 125 pounds as my target weight.
For me, my desired weight is in the middle of the Healthy Weight column. For example, if 5'4, I would aim for 125 pounds as my target weight. | Source

Step 2

Choose your daily calorie plan. Watch this video from the National Institutes of Health about how to choose your daily caloric intake, and then click the link to the Body Weight Planner to enter your information.

Watch How to Calculate Your Caloric Intake

Step 3

Buy and Carry a calorie counting book, such as The CalorieKing Calorie, Fat & Carbohydrate Counter 2014 by Allan Borushek. By carrying a calorie counting book, you will quickly learn how food choices and quantities affect how much you can eat on your calorie plan. For example, a huge quantity of food can be often be eaten for fewer calories than a small portion of potatoes, pasta or bread! Now you can design your daily meal plan and include those foods you can't live without (non-negotiables). Remember, sometimes you may want to splurge so this little book or one like it will help you do that without adding extra calories and fat.

The CalorieKing Calorie, Fat & Carbohydrate Counter includes food from 200 fast food chains! Buy one new or used online at or another online book seller or your local bookstore.

Step 4

Make your daily food plan. This is where you get to put your ideas and desires together with calorie counting knowlege to choose your daily meals and snacks.There is always give and take, but you get to prioritize what you want. I don't eat meat, but I've included a hamburger from a popular restaurant to show the caloric differences that food choices have on how much you can eat in a given day (Day 3). Below are 3 sample daily calorie food plans based on a 1500 caloric diet and including non-negotiable foods:

Every night in the winter, I like a glass of red wine with dinner and a candy bar for dessert. Then before bed, I like to have a glass of hot chocolate (without toppings). These are my non-negotiables so they come first.

Plan 1: 1-day Caloric Intake Plan = 1500 calories

  • 1 5-oz. glass red wine 140 calories
  • 1 Hershey's chocolate bar 210 calories
  • 1 cup of 0 fat hot chocolate (no toppings, step #4) 123 calories
  • salad (2 cups lettuce, 1/2 tomato, sprinkle feta cheese, sunflower nuts, 5-oz. albacor tuna w/1 Tbsp. mayonaise & vinegar & oil (my favorite) 441 calories
  • 2-egg omelette with American cheese 250 calories
  • 1 1/2 c. serving hash browns 173 calories
  • 2 cups coffee (blk only 2 calories) with 2 tsp sugar & skim milk 108 calories
  • 1/2 cup mellon with 2 2 Tblsp cottage cheese 47 calories*
  • multiple homemade glasses green ice tea with sweetner 0 calories*
  • 1 kosher dill pickle 10 calories*

Plan 2: 1-Day Caloric Intake Plan = 1500 calories

  • 1 5-oz. glass red wine 140 calories
  • 1 Hershey's chocolate bar 210 calories
  • 1 cup of 0 fat hot chocolate (no toppings, step #4) 123 calories
  • Starbucks Egg & Cheddar Breakfast Sandwich 280 calories
  • 1 cup fresh blueberries with 2 Tblsp. light sour cream 94 calories*
  • Portabello Mushroom Pizza 88 calories****
  • 2 cups coffee (blk only 2 calories) with 2 tsp sugar & skim milk 108 calories
  • 1 small bag (1 oz.) Doritos Cool Ranch Chips 150 calories
  • 1 4 oz. glass orange juice 51 calories
  • Vegetarian Shepherd's Pie 229 calories**
  • 1 sugar free ice pop 27

Plan 3: 1-Day Caloric Intake Plan = 1500 calories

  • 1 glass white wine 143 calories
  • Subtract 1 Hershey's chocolate bar 210 calories
  • Subtract 1 cup of 0 fat hot chocolate (no toppings, step #4) 123 calories
  • 1 oatmeal raisin breakfast bar (gluten-free) 100 calories***
  • 5 Guys Double Bacon Cheeseburger 924 calories

Links to some of these treats, and other great low calorie meals






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