The Elimination Weight Loss Diet - How Do I Get Started?
What it takes to lose a pound.
- What It Takes to Lose a Pound | CaloriesPerHour.com
A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week
Calories in Common Foods
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Chapter 4 - "The Elimination Weight Loss Diet" – How Do I Get Started?
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Before you start this diet, I must remind you that "The Elimination Weight Loss Diet" is not intended for someone who wants to shed ten pounds that they gained over the holidays or who simply wants to look better in their bikini. This diet is intended for people with serious weight loss problems who have tried other methods unsuccessfully.
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This diet permanently modifies your eating habits and it requires motivation, determination and patience, (MDP). You will need a good reason to begin this diet (motivation), the will to stick with it for the long term (determination) and the understanding that you will be losing only one pound per week (patience). Having said this, let me list the steps in order:
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1. If you don’t already have one, buy a good scale that is easy to read and displays your weight to a tenth of a pound.
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2. Select a day and time to weigh yourself each week. Avoid the temptation to weigh yourself every day or you will end up chasing random variation and water retention. I chose Saturday morning right after I got up and visited the bathroom without wearing shoes or a lot of clothes.
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3. Prepare a chart to record your weight and the date on. It should cover at least three months and in a later chapter I will show you how to graph the results. Remember the words of Hugh Heffner, "One picture is worth a thousand words".
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4. Review what you eat and drink each day and decide which items to eliminate that contain approximately 500 calories.( see Chapter 5). If your eating habits are extremely irregular, you may have to record everything you eat for one week and the time at which you eat it. Be sure to include snacks and fast food.
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5. If you don’t have a calorie book, go on line to familiarize yourself with how many calories different foods contain. Do not spend a lot of time counting calories. Approximations work fine. The record of your weekly weight loss will tell you if you made the right choices.
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6. Weigh yourself once a week and record the results on your chart. Typically, you will lose weight more quickly at first and the weight will gradually slow down with time. Remember that patience is a virtue.
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7. If you do not show at least three pounds of weight loss after three weeks, eliminate 300 additional calories each day. Wait at least two more weeks before making any additional adjustments.
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8. Review your progress every three months and decide if you should eliminate an additional 500 calories. Theoretically, you should lose one pound a week until you lose 50 pounds. In practice, your weight loss will decrease as you lose weight because the number of calories that your body needs is a function of your body weight. You may need to make an adjustman if you weight chart shows a substantial decline in weight loss.
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9. Keep eliminating 500 calories at a time until you reach your "Target Weight" (the weight that you feel comfortable at and that you wish to maintain permanently).
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10. Once you reach your "Target Weight", just continue to do what you are doing. You should have permanently modified your eating habits.
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In subsequent chapters, I will cover all of these steps in even greater detail and I will try to answer a lot of your questions even before you ask them.
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Chapter 5 - How Do I Select Which Foods to Eliminate?
To return to the Index of Chapters, go to:
Introduction to the Elimination Weight Loss Diet - How to Lose Weight and Keep It Off
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WEEKLY WEIGHT LOSS RECORD
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