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MWR - Measure, Weigh, Repeat - A Free and Effective Weight Loss plan.

Updated on January 3, 2018
Don Bobbitt profile image

I am a kidney transplant recipient and a diabetic of 20+ years. I live well by managing my foods and keeping up with the technology.

The Diet Industry is not your friend!

That's right the Diet Industry!

Americans and others around the world who want to lose weight spend Billions of dollars on diet plans every year.

Look at the people around you and you will quickly realize that there are a lot of them who are overweight to one degree or another. And, society makes them feel terrible about being overweight.

Oh, I could spend hours talking about clothing advertisers who use skeletal models to show off their wares. I could rant on and on about the constant level of commercials that show delicious looking foods to tempt you into eating their products. I could even be indignant about the excessive use of salt and sugar in so many packaged foods that we buy at the supermarket.

But, No! You know these things and you still just sit back and allow them to happen in your world, without even a whimper.

You are weak!

And, that is exactly what the Diet Product industry is counting on, your weakness.

They know that what you want is a Magic Formula that will make the fat melt away and make you look as good as those skinny clothes models.

They also know that you will pay anything to get such a magic pill or diet plan.

So, of course, they have pills that are guaranteed to do just what you want, melt the fat away. And, they will even throw in a bunch of recipes that will make the pills work even better. Right?

Well, if you haven't figured it our yet, here is the reality of the Diet situation.

They ar playing on your weakness and desperation. they are trying to achieve one goal; take your money away from you.

And, like the famous Lemmings, following each other off of the cliff, you hear about some new Diet and can't wait to send in your credit card number and anxiously await their New and Exciting Diet Plan (with Pills and Recipes).

So, you get the Pills and the Plan and begin your new diet. But, a couple of months later what has happened;

  • You initially lost several pounds.
  • You started to cheat on their very restrictive diet.
  • You did quit exercising the second week.
  • You started feeling strange after about a month of taking the pills.
  • You just began to "forget" the whole diet plan after a month or so.
  • You told everyone else that you knew who was also dieting about what a crappy diet plan it was, and you started looking for the next, highly advertised Magic Diet Plan.
  • And, of course, you gained back the temporarily lost weight.
  • You ended up having spent your money on another well-planned, nationally advertised scheme to rip you off.


Be your own Diet Cop!

Be your own Diet Cop and manage these simple things to lose weight and be healthier.
Be your own Diet Cop and manage these simple things to lose weight and be healthier. | Source

A simple Truth about your Body!

There is one very simple truth about your body.

Every Doctor in the world will agree with this fact about how your body operates.

OK, Here is the great secret:

Your body converts the foods that you eat to Calories and then it burns the calories that it NEEDS!

Well, That's it!

Simple right?

So, just what is a Calorie?

The Scientific Definition of a Calorie

First of all there is the Small Calorie.

Small Calorie - The small calorie is defined as the amount of heat required to raise 1-Gram of water by 1-degree Celsius, at one atmosphere, and this is expressed as 4.9-joules.

But, Food Calories are Large Calories.

Large Calorie - The other scientific definition of a calorie is that the the term Calorie is a measure of heat. In fact it is the amount of heat that is required to raise 1-Kilogram of Water up in temperature by 1-degree Celsius, expressed in Btu (British Thermal Units).

The large calorie is expressed as either "1-Kilogram calories" or 3.968 Btu.


I know, this part was boring, but necessary. I had to get you to grasp the fact that the term Calorie is a specific measure of something.

Are you Overweight?

How much weight do you want to lose?

See results

Honest, It is all about the Calories!

So, you may have a Blood Sugar problem, you may have a Gluten problem, you may have any of a number of physical/medical problems that require you to adjust your diet to reduce or increase your body's intake of certain foods.

So, do it. That's right, this diet plan is all about calories and if you need to eat foods without any sugar, or whatever, then just do it.

On this diet you need to manage your calorie intake. Do this and you will lose or gain weight as you desire, and safely. Of course, you must also continue to manage these other physical dietary problems you might have, and as your Doctor recommends.

You see, normally these other things are not the cause of your weight problem.

Your weight problem is all about your consumption and burning of Calories. I know, I keep repeating this, but it is so simple that many people will reject the idea.

You need to manage your Calorie intake!

The Secret explained - Again!

I have to repeat myself. I know, this is starting to get boring, but I need for you to accept this simple truth.

The Human body converts foods to Calories that are then burned as energy to make the body run efficiently.

Oh, sure, there are Vitamins and Minerals and such that your body also needs, but the energy to operate comes from the calories that the body consumes and converts.

Now here is the next detail that you must understand.

1- If your body consumes enough foods with more calories than it needs to burn that day, your body will store these excess calories as FAT.

2- If your body doesn't get enough calories from the food you eat then it will convert the excess fat that it has stored and convert it to calories for the body to burn.

And, if there isn't enough stored Fat your body will go after what it has stored in your muscles and even your organs.

So,knowing all of this, what is this magic diet plan?

If you want to lose weight, then you need to eat foods with less calories than you are going to burn that day.

On the other hand, if you want to gain weight then you must eat foods with more calories than your body needs.

Once you accept and understand this simple information you can go on and, finally, manage your body weight, logically and safely.

How to make this Diet Plan work for you

You need the Desire to Lose.

You see, first of all you need to actually want to lose weight. You need to give up on the idea of the Magic Pill, or the Magic Plan.

Almost all of them are deluding you into thinking they are easy but when you look closely into them are invariably designed primarily to take your money.

If you really want to lose weight, and are willing to wait for an actual body and lifestyle change to occur for you this plan will work; but it will work slowly and not at some astronomical number of pounds a week.

If you have the stamina and self-control necessary, you just need to follow these three simple steps to change your health and your life.

Know the Serving Size of what you eat

Serving Size facts

You need to know what is the actual serving size listed on all of that\\e packaged foods you eat.

All foods sold to the public these days have what they have determined as their specific serving size. And, this is one of the tricky things that you have to look for and manage, the actual serving size of the product.

For instance, a 16-ounce can of soup from one manufacturer may list their calorie content as 150 clories per serving, but the can actually may contain 2 or even 3 servings. So, if you blindly open and eat the whole can of osup, you will have consumed 300 or even 450 calories rather than their 150 calories per serving.

So, first of all, you need to read those labels on packaged foods.

Also, if you are consuming fruits or vegetables prepared yourself in a dish, be sure to calculate the size of the serving you will be eating and then also be sure to add up the calories in any; Spice, Herbs, Oils or any other ingredients of the prepared dish.

Don't worry, I will tell you how to simplify this tracking of your foods later in the article.

Know the actual total calories for every serving you eat.

Calories per Serving

You need to record every calorie you consume every day.

Remember that once you know the serving size, and then you have the actual calories in each serving, you can keep a total of your Calories consumed daily.

There are a number of tools available for tracking your foods and that automatically track you lists of not only the nutrients and vitamins in each serving, but also total the calories consumed.

There are reference charts on the web, there are books available in the local library or bookstore, but there are numerous APPS available for your Smartphone.

I use one called "Lose-It" on my iPhone, but there are, as I said, other good APPS available for almost every Smartphone out there.

With most of these APPs, you can even generate your favorite dish and it will give you the totals for the nutrients and calories in one serving of your dish.

Weigh yourself every day.

Yes, I said every day. Like it or not, this is how you will track and eventually figure out just how many calories your body actually needs on average.

And that is what you need to know: Your weight may vary occasionally depending on any one of a number of simple things.

For instance, if your previous days Salt intake was high then it will typically make your body store a certain amount of extra fluid, (Remember, a gallon of water will weigh just over 8-pounds) So, if you eat a lot of salty foods one day, you could easily retain as much as 1-2 pounds of fluid the next day.

But, by weighing in every day, you will eventually end up with a safe real weight estimate, or as with many of these Smartphone APPs you will have a nice chart of your daily weight.

When do I weigh myself?

You will need to weigh yourself under a consistent set of conditions, and most people will weigh themselves like this;

  1. weigh yourself Naked.
  2. weigh yourself first thing when you get out of bed.
  3. weigh yourself after you have used the toilet.
  4. weigh yourself before you eat or drink anything after getting out of bed.

Weighing yourself uder these conditions will give you the most consistent and usually the lowest weight of your day.


Of course, all of us should get as much safe exercise as possible. Exercise promotes a healthy body overall and in the long run will help assure that you have strong muscles and well functioning organs.

But, this diet is not going to tell you to get out there and hurt yourself by over-exercising.

One basic truth about people is that we are all different. And, we have bodies that require and/or need many different levels of exercise.

Also, there are many of us who have enough physical problems that what are considered normal levels of exercise for one could be dangerous to the other one.

With all of this in mind; Yes, we should get a reasonable level of daily exercise for the good of our bodies,but at the same time, if we want to lose weight, there is no demand for extra levels of exercise in order to lose some weight.

Finally, Losing Weight, Safely and Logically.

So, now, I am recording every day's calorie intake, and I am weighing myself every day.

What's next?

Well,I have said nothing about what specific foods you eat, yet. That's because, you need to collect a couple of weeks data and determine, with your normal eating habits, are you Gaining, Losing or Maintaining your weight.

If your weight is staying steady or if you are gaining, then you need to reduce your Calorie intake.

You might ask how much is a logical reduction in calories? well, I would recommend that you look at your average calorie intake and set yourself a new limit that is around 150 calories less than before. Yes, just 150 calories.

Remember, you are looking at establishing a new lifestyle and you need to do it in a healthy way, so taking small steps in reducing your intake will still give you results, and these will be safe reductions that will not harm your body.

After another couple of week look at your weight again and decide if you lost anything.

If not, reduce your calorie intake by another 150 calories and repeat the process for another couple of weeks.

If you continue this process, eventually you will have reached your ideal weight or at least a weight that you are willing to sustain and still keep eating and drinking the things that you enjoy.

Remember, you are going for Your IDEAL Weight and not a weight on some medical chart based on your height or other factors.

In Summary - The Perfect Weight Loss Plan

So, in summary, what is the Perfect Weight Loss Plan?

Well, it is a safe and logical plan for you to Measure, Manage and Reduce your Calorie Intake, over time, until your body reaches a weight that is ideal for you to sustain, without making major changes to your lifestyle.

This is the MWR Plan - A Safe and Logical Weight Loss Plan for Everyone.

Measure your Calories, Weigh yourself, and Reduce your caloric intake until you eventually reach your desired personal and Ideal weight.

How to Calculate your Ideal Body Weight

Weight Loss and Exercise

A Personal Disclaimer

IThe Author of this article does not accept responsibility for any personal, physical, mental or social problems that may arise that the reader might think is a result of reading about or following this diet plan, It is the readers responsibility to consult their Doctor before attempting any Diet Plan and the reader is solely responsible for their own health maintenance.

© 2014 Don Bobbitt


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