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You need to eat -to- calories per day to start losing weight &…

  • It does NOT matter WHAT you eat or WHEN you eat as long as you're eating -to- calories per day but…
  • You'll probably eat 3 BIGGER -to- calorie meals every 4-to-5 hours or…
  • You may eat 4 BIG -to- calorie meals every 3-to-4 hours or…
  • You may eat 5 smaller -to- calorie meals every 3 hours or…
  • You may eat 6 tiny -to- calorie meals every 2-to-3 hours &…
  • Drink at least ounces of cold water everyday and remember this important fact…

You can eat WHATEVER & WHENEVER you want & still lose weight (see why here) as long as you're only eating -to- calories per day &…

  • Every time you lose 5-to-10 pounds Start over & use this Permanent Weight Loss Calculator again and keep using it over & over until you reach your weight loss goal &…

Do these 2 things to lose weight even faster as you eat -to- calories per day

1. Keep a Food Journal Because…

Although -to- calories is a very good estimate of exactly how much you need to eat to lose weight… You still should track how much you eat everyday because in some rare cases…

You may find that you actually need to eat less than calories or that you can eat more than calories and still lose weight so Use any ONE of these food journals…

2. Sweat

Follow the 10 rules here to Lose 10-to-15 pounds every 3 weeks using the workouts below…

Make sure you also see…

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1-35 of 1438 Comments

I am 28 and 6' 2" and weigh 295. I would like to get down to 200. I have had 2 disks removed from my lower back for a complete fusion, so I can't workout properly. I have a desk job, so I am wondering what I can do workout wise that will be able to help me lose weight faster than just eating a lower amount of calories. What do you suggest either eating wise or workout wise?

April 27, 2016


Hi!! I am 43 yrs old, I am a home engineer with 3 kids. My weight is 144 lbs :5'6 l do a lot if free weights actually I love working out but I have been trouble trying to loose more weight I kind of control what I eat. Also just to mention this I am diabetic I was recently told that I have scoliosis so that why I wanted to loose more weight so that I can be able to feel more energetic , active and love to get a ripped body😃

April 26, 2016


I'm a 5'5", 35-year-old female. After a back injury I put on a lot of weight. I have lost about 50lbs on my own, but a recent fall left me needing back surgery more than ever for a badly slipped vertebrae. I am in constant pain, and some days am unable to even get up out of bed without assistance. I currently weigh 254, and desperately need to lose as much as possible so I can get the back surgery I need without fear of scary complications. I'd like to know what you'd suggest?

April 20, 2016

Adrian Bryant

first i need you to look at this

April 20, 2016


Hi I'm 26, had 4 sections.. I'm currently bout 145... I'm trying to loose 25-30 lbs.. I want to get rid of the pooch below from c sections..I tried wii exercises. .. I also do squats n crunches every night n morning but nothing seems to change.. all I do is drink water eat ice all day n eat more vegetables n fruits but nothing seems to be working. .. Plz help

April 14, 2016

Adrian Bryant

start here to lose 30 pounds

April 15, 2016


I am 25 years old female
I am 5.7" and 82 kgs
I have two c sections and right now i am 5 weeks post pregnancy
Plus i am breastfeeding my baby
Please help me with a diet plan and exercise to loose weight?

April 12, 2016

Adrian Bryant

start here and read this

April 13, 2016


I'm currently 221lbs at 5'6 working a desk job. How can get down to 150lbs in 6 months?

April 06, 2016

Adrian Bryant

use the steps here to find the right plan to get you to 150

April 07, 2016


I weigh 240 pounds, I have hit a plateau - I am eating right and working out - but the scale will not move down?! Any advice

April 03, 2016


Hello, my name is Sheena, I am 38 and weigh approximately 261 lbs, I work in a factory over night and watch my granddaughter during the day, I get an average of 4 hours of sleep a day. I'd like to get down to about 165-170, I drink about 120 - 140 oz of water per day and thats all I drink. My diet has been high protein low fat for the last 3 months, what suggestions do you have for me?

April 01, 2016


Hello i am 35 5'10" weigh 230 pounds. Over the last 4 months i have been drinking 2 to 3 2 liters of soda a day. I have gained 60 pounds. I drink very little to no water a day. I look like i am 9 months pregnant (literally)... I am going to start drinking ice tea instead of soda, which i know will be a huge jump for me to do. I am looking for a diet and workout that will help me lose this Buddha belly. Thanks for any help you can throw my way.

March 31, 2016


I am 43 you and am currently at 154 lbs. I want to be back down to 125. I have tried those calorie counting apps and ended up gaining weight so I gave that up. I have a bad back and bone spurs on my knees that prevent me from doing the exercises I used to do (eg. Stair climbing). What exercises would you suggest that would be possible for me?

March 30, 2016


Hi Adrian. I'm 25 year old stay at home mom. I'm struggling staying motivated. I know sooner or later I'll start to health problems. I want to take control of my bad eating habits and stress. I weight 236 and 5'5 so far I've been doing your 1 hr bike workout and I'm seeing results. I've been working out for two weeks now. Could you give me any advice on staying on a healthy lifestyle? How do I jump start my weight loss journey?

March 28, 2016


Hello Adrian, I'm 5'4 and I weigh 188. My weight gain is in my stomach area and I really want to lose it, but every time I try I lose motivation and I quit can you please hell me

March 27, 2016

Adrian Bryant

follow the 2 steps here to lose weight and get your motivation back

March 28, 2016


I am 27 years old. I weight 245 lbs. I have hypothyroidism. I also have 2 bulging disks in my back that may require surgery soon. I go to school full time. My energy level is low because almost everything I do requires me to be sitting and I'm having a very hard time getting back up and and motivated.

March 27, 2016


For the past 11 years, I have been eating out for every meal of the day and most of the times skipping breakfast. I also have poor sleeping habits where during the week I only get about 4-6 hours of sleep but on weekends I over sleep 10-15 hours. All this led to 317 pounds and I am only 5 feet even. I started working out 2-3 weeks ago and so far cut off soda completely 2weeks ago. I have been slowly killing myself :( what do you recommend a woman like me because I am lost when it comes to eating and exercising and that's why every time I try I give up so easily because I don't know what I am far as my mesical issues they include - gall bladder removed in 2012, miniscus/lateral tear on the right knee in 2000, sleep apnea, constant heart burn. Thanks Adrian!

March 26, 2016

Adrian Bryant

see this for your workout options

March 27, 2016

reply to bre

hi bre!
I understand your frustration and I have a few tips I think you should try!
1.) change all bread and pasta products to whole wheat. it actually tastes pretty yummy too so try it out!
2.) basically only eat other than whole wheat products eat only fruits and veggies.
3.) drink a lot of water
4.) drink only diet soda not regular soda
5.) do a couple workouts from Pinterest every night and every morning
6.) no fast food
7.) if you do eat out only eat salads because they aren't too bad.

i decided to put together some meal options:
whole wheat bagel, yogurt and fruit

snack 1-

whole wheat bread, carrot sticks and ranch dressing

snack 2-
veggies and ranch dip

whole wheat pasta with a little red sauce and sautéed veggies

March 27, 2016

Mandi Champ

In the meal plan this person suggested for you, they left out protein. You should be eating protein with every meal. Also, please remember that every body responds differently. Don't put yourself in a box. Try eating a certain way for a few weeks and if you aren't seeing results, try another. You need to find what works for you.

Mandi Champ, NASM-CPT

April 09, 2016


I am 48, 5' 4" female, weighing 269 lbs, hypertensive. Very stressful desk job. I am trying to lose 100 lbs. Can you offer some advice?

March 24, 2016

Adrian Bryant

use the 2 steps here to lose 100 pounds

March 25, 2016


Oh boy....i am 73 ...4'11" 178 Back surgery ...and a new knee...i was hoping to see an older person ...ask...i can bike and treadmill but not as fast as i used to...what would you recomend....stretching looks good yo me now also...or dit and be fit type...excercise...lose wt and tone....??

March 24, 2016


I'm 44 and weigh 211. I want to weigh 135 again. I'm only losing 1 to 2 lbs a week now. I work out 2-3 times a week walking 5 miles a day. What can I do to lose more per week?

March 23, 2016

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