The New and Improved Calorie-Count "Diet"

So much has changed in the year or so since I first published The Calorie-Count.com Diet. This is meant as an update, and an addendum. Some things I've since changed my mind on. Some things that should have been addressed never were. Hopefully you all find this post helpful as you struggle to figure out how to lose weight in a healthful manner.

Table Of Contents
Chapter 0: Are you really overweight? (BMI and Fat Percentages)

Chapter 1: The Mighty Calorie (Calories and You)

Chapter 2: Nutrition in a Nutshell (Nutrition)
Section 2.1: Carbs are Cool (Carbohydrates)
Section 2.1.1: Functional Fiber (Fiber)
Section 2.2: Powerful Proteins (Protein)
Section 2.3: Fabulous Fats (Fat)
Section 2.3.1: Confusing Cholesterol (Cholesterol)
Section 2.4: Water You Talking About? (Water)
Section 2.5: They may be small, but they pack a huge whallop! (Micronutrients)
Section 2.5.1: Vital Vitamins (Vitamins)
Section 2.5.2: Mighty Minerals (Here they come to save the day!) (Minerals)
Section 2.5.3: Phreaky Phytochemicals (Phytochemicals)
Section 2.6: So, how much should I be eating then? (Percentages)

Chapter 3: Movin' Right Along - Exercise and Weight Loss (Fitness)
Section 3.1: Sweatin' off the Pounds - Aerobic Exercise (Aerobic Exercise)
Section 3.2: Bend Me, Shape Me, Any Way You Want Me (Flexibility Training)
Section 3.3: Govehnoh Ahnold Sent Me.. to PUMP YOU UP! (Strength Training)

Chapter 4: Putting It All Together - The Road to Fat Loss
Section 4.1: Deficit Spending (Deficits)
Section 4.2: Your Metabolism And You: A Love Story (Metabolism, BMR and AMR)
Section 4.3: Apples vs. Pears: I think you're all a little fruity (Body Shapes)
Section 4.4: Putting It All Together (Making a Weight Loss Plan)

Chapter 5: And If You've Got The Notion, I Second That Emotion (How emotions affect Weight Loss)
Section 5.1: I Get By With A Little Help From My Friends (Support System)
Section 5.2: Yes, I'm Positive (Maintaining Positivity)
Section 5.3: Don't Sweet the Small Stuff (Emotional Eating)
Section 5.4: Oh, Give Me A Break! (Taking a Break)
Section 5.5: The difference between Failure and a Lesson Learned

Chapter 6: Last Pieces of Advice
Section 6.1: Be Your Own Doctor - Get Some Patience (Being Patient With Yourself)
Section 6.2: Going for the Goal (How to Set Goals)

Chapter 7: Living with your lifestyle change
Section 7.1: A Man, A Plan, A Recipe Book and a pair of new shoes! (Planning)
Section 7.2: Eat to Live - How to begin to eat healthy (Further suggestions on how to lose weight)
Section 7.3: I think I can, I think I can, I think I can - Becoming more Active (How to make activity a part of your life)
Section 7.4: Why Must I Be A Teenager.. on a Diet? (Teenagers and Weight Loss)
Section 7.5: Yay! I did it! I did it! Now what? (Maintenance)

Chapter 8: HELP ME!!! Common Problems Associated with Dieting
Section 8.1: Gimme Gimme Gimme Some Food After Midnight (Binges)
Section 8.2: Killer Cravings (Cravings)
Section 8.3: The Perils of Plateaus (Plateaus)
Section 8.4: It's not Cheating if you get caught! (Cheat Meals)
Section 8.5: Eating Out (Dun Dun Dun) (Eating Out)
Section 8.6: Crash and Burn - Why Repetition is NOT always good good (Burn Out)
Section 8.7: Eating Disorders and other Mental Diseases (Eating Disorders)

Chapter 9: Useful Links

Introduction: Why the quotes
The problem with most Diets is that they give you a specific structured list of what to do and what to eat. Even the most well-meaning ones, the ones probably grounded in good science usually come with a certain structure that they say you must follow or else.
For some, the structure makes it easier. Having a list of things to do or not to do just feels easier to deal with than a whole universe of choices. For others, the order is just too confining, and they can't picture themselves giving up certain things.

The real truth is most Diets (with a capital D to separate them from diet, which is what you eat) don't work for everybody. Some people are so blessed that all they need to do is lay off the Cheetos and Beer and maybe go out running a bit like they used to and they can lose those 10 lbs. Some people struggle for every single pound lost, despite eating right and exercising. Most are somewhere in the middle, easily able to do some things but struggling with others.

It's been a while since this got BUMPed.

I just started your program yesterday and I think it is a wonderful thing that you are doing. I hope others find your website. I know it is just what I needed to motivate me into losing that last 11 lbs. Again Thank you Claudia

Wow...I am amazed at how much information was packed in here!  It is written very clearly and sensibly.  Thanks so much!  Many questions I had were answered and I will probably return here for motivation as needed.

A Bump For Old Times' Sake.

Incredibly well written! 

Thank you!

Curious......

before reading what was written (basically scanned the chapter titles) I checked your profile and saw that you had dropped 70lbs and then put it back on but are getting back at it again.  What is your recommendation as to how NOT to let life events throw you off course?  You wrote a book for us (and for yourself I presume) which must have taken an enormous amount of time.  How can we follow it, live it and not gain back what has been lost?

BTW - thank you!

I <3 this!!!

Original Post by svmom:

Curious......

before reading what was written (basically scanned the chapter titles) I checked your profile and saw that you had dropped 70lbs and then put it back on but are getting back at it again.  What is your recommendation as to how NOT to let life events throw you off course?  You wrote a book for us (and for yourself I presume) which must have taken an enormous amount of time.  How can we follow it, live it and not gain back what has been lost?

BTW - thank you!

Not to answer for HK, but for myself... sometimes you do everything right and then life changes and other things reveal that even with great changes it takes a lot of inner strength to not let life events and other things get in the way of good health, eating right, and the goal of weight loss.   I did great losing weight by calorie counting but fell into a new higher paying job that offered a lot of free lunches and a friend that drank regular softdrinks to play on my weakness (cheapness) for free food.  Other things were at play too ... but overall I've had to grow stronger than I was before to get back on the right path.

I think this is true of anything in life, how many smokers, drinkers or other people with bad problems fall right back into them before ultimately becoming strong enough to overcome them?  Food is in your face daily and building a healthy relationship (since you do need to eat) more than just giving something up... is hard.

There's no easy path.  It's all a lot of hard work... but with dedication and serious inner strength anyone can get there... but just as easy.. anyone can fall off and has to summon up the strength to dive back in.  It's gotta be even harder if you put yourself out there publicly.

I only just saw this, but, wow. o__O Amazing job, HK.

WOW that is alot of information just top count your calories

Wow! Thank you so much for taking the time to write this. It was an awesome read. It has answered so many questions I have had. I will have to reread it and make list of alot of stuff to take to the grocery store. You have truly inspired me and motivated me. Thank you. And congrats on the 2 years. Yes we CAN do this!

God Bless

Great Advice!

thank you for taking time to post this very informative information!!!!!

I just followed a link here, and this is awesome. What patience you have to write all of this!