How to Lose Weight: Best Foods & Common Food Myths

Diet Nutritional, Nutrition HeartMaxine wrote in and said, “While it’s great that you lost 78 pound’s, you have to understand that starving yourself can have serious health threats. You have to understand that a woman’s hormone’s also make it very hard to lose weight in comparison to men.”

I agree with the starving yourself part Maxine, but I don’t starve myself, I just eat between 75% to 80% of the calories my body requires to maintain my optimum weight. Your body only goes into starvation mode if you eat less than 55% of your required calorie intake. In a previous article I covered how to calculate that number, but I’ll do it again here.

Here is a link to my Diet Nutritional Plan, it includes:

  • My history of dieting
  • The plan that works
  • How the plan works
  • A 7 day meal plan with recipes

How to Calculate Frame Size

You are going to want to know what size frame you have. Take your arm and project it away from you and then bend your palm towards your body. There are to bones that lay above your elbow, toward your bicep, that will protrude the most. Measure roughly the distance between the tips of those two bones. Using the chart below, you’ll see what type of frame you have.

Men Elbow Measurements to Calculate Frame Size
Men ( Medium Build ) Elbow Measurement
5’2″ – 5’3″ 2-1/2″ to 2-7/8″
5’4″ – 5’7″ 2-5/8″ to 2-7/8″
5’8″ – 5’11″ 2-3/4″ to 3″
6’0″ – 6’3″ 2-3/4″ to 3-1/8″
Women Elbow Measurements to Calculate Frame Size
Woman ( Medium Build ) Elbow Measurement
4’10″-4’11″ 2-1/4″ to 2-1/2″
5’0″ – 5’3″ 2-1/4″ to 2-1/2″
5’4″ – 5’7″ 2-3/8″ to 2-5/8″
5/8″ – 5’11″ 2-3/8″ to 2-5/8″

If the measurement is shorter than shown in the chart, you have a small frame. If larger, you have a large frame. Now we are going to find your required calories to maintain your current weight.

Required Calorie’s to Maintain Current Weight

Ideal Weight vs. Height Small Frame Medium Frame Large Frame Required Calories Required Calories Minimum Calories
4’ 10” 102-111 109-121 118-131 1260 1420 670
4’ 11” 103-113 111-123 120-134 1280 1450 682.5
5’ 00” 104-115 113-126 122-137 1310 1490 700
5’ 01” 106-118 115-129 125-140 1340 1520 715
5’ 02” 108-121 118-132 128-143 1370 1560 732.5
5’ 03” 111-124 121-135 131-147 1400 1600 750
5’ 04” 114-127 124-138 134-151 1440 1640 770
5’ 05” 117-130 127-141 137-155 1470 1680 787.5
5’ 06” 120-133 130-144 140-159 1510 1720 807.5
5’ 07” 123-136 133-147 143-163 1540 1760 825
5’ 08” 126-139 136-150 146-167 1580 1800 845
5’ 09” 129-142 139-153 149-170 1610 1840 862.5
5’ 10” 132-145 142-156 152-173 1650 1870 880
5’ 11” 135-148 145-159 155-176 1680 1910 897.5
6’ 00” 138-151 148-162 158-179 1710 1950 915
Ideal Weight vs. Height Small Frame Medium Frame Large Frame Required Calories Required Calories Minimum Calories
5’ 02” 128-134 131-141 138-150 1670 1790 865
5’ 03” 130-136 133-143 140-153 1700 1830 882.5
5’ 04” 132-138 135-145 142-156 1730 1860 897.5
5’ 05” 134-140 137-148 144-160 1760 1910 917.5
5’ 06” 136-142 139-151 146-164 1790 1950 935
5’ 07” 138-145 142-154 149-168 1820 1990 952.5
5’ 08” 140-148 145-157 152-172 1850 2030 970
5’ 09” 142-151 148-160 155-176 1880 2070 987.5
5’ 10” 144-154 151-163 158-180 1910 2110 1005
5’ 11” 146-157 154-166 161-184 1940 2150 1022.5
6’ 00” 149-160 157-170 164-188 1980 2190 1042.5
6’ 01” 152-164 160-174 168-192 2010 2230 1060
6’ 02” 155-168 164-178 172-197 2050 2280 1082.5
6’ 03” 158-172 167-182 176-202 2090 2330 1105
6’ 04” 162-176 171-187 181-207 2130 2380 1127.5

These charts are taken from an insurance under writing company. I find them to be very reliable, so now you know exactly how many calorie’s to eat every day. You also know your ideal weight, based off of height and frame size.

Is it Harder for Women to Lose Weight?

I’m constantly sent email’s telling me that it is harder for women to lose weight. You are right, in the short term. Numerous research studies back up these belief’s. Here is what the research found:

  • Men see an almost instant metabolism increase from exercise
  • A woman’s body goes into starvation mode during the first two week’s (on average) of increased level’s of exercise.
  • Women also tend to have less muscle than men, and since muscle burns more calories than any other type of tissue, the more muscle the better.
  • Women do burn fat easier, after the first 2 to 3 week’s

That is every way that women and men differ in regards to weight loss! There is no research that states women lose weight slower based off of decreased calorie intake!

My diet also doesn’t require you to exercise in the least.

The Most Important Weight Loss Tips

  • Eat food’s low in fat, cholesterol, sodium and calories: 100 Best Food List & The Best Foods Categorized
  • You need a free online calorie counter I use My Fitness Pal. Here is an article on monitoring calories.
  • You need a replacement rule to support your new eating plan. Mine was if I gave up fat, cholesterol, etc. I could eat as much good food as I wanted. At the start of the diet, I didn’t monitor my calorie intake and I still lost weight!
  • Don’t cheat period. If you need motivation read this: How to Become Motivated
  • Find food you like, that is also healthy. Here are some of the recipes that keep you thin.
  • You don’t need to exercise. Exercise actually slows a woman’s weight loss.

Dieting Lies

  • You have to increase your protein levels to lose weight. People who say this are trying to speed up the metabolism by increasing Human Growth Hormone levels. In my opinion this causes way more problems for each it solves. Don’t worry about protein.
  • You need to eat healthy fat. Not if you want to lose weight. Fat is hard for our bodies to metabolize. Avoid fat. Believe me you’ll still get enough.
  • You have to eat cholesterol. Cholesterol is used by our bodies to create hormones. That’s pretty much it. Don’t worry, you’ll get enough with a healthy diet.
  • The average person should eat 2000 calorie’s per day. WRONG!!! I’m 6’3″, with a large frame and I’m supposed to eat 1400 calories. You should eat less or nearly the same.
  • Avoid carbs. Again nonsense. Carbohydrate’s are processed second easiest to fruit sugars. I eat  double the FDA recommended amount of carbs every day.
  • Don’t eat sugar. Fruit sugar is the easiest thing for our bodies to process. Avoid corn syrup and artificial sweetners instead.
  • Don’t weigh yourself. In my opinion, a major motivating factor in any diet is provided by daily weigh ins’. If your eating properly you will consistently lose weight.

Final Tip’s

Jillian Micheal’s (Biggest Loser) was recently interviewed and she stated High-fructose corn syrup is the major cause for obesity in the United States. The reason why is High-fructose corn syrup:

  • High in calories and low in nutritional value
  • Doesn’t provide you with a feeling of fullness, like sugar
  • Is used in food because it’s cheap
  • Remove it from your diet to kick start your diet

I would also say the same about MSG. MSG:

  • Is used to fool your taste buds into thinking garbage food is good for you
  • Causes major health problems
  • Increases hunger about 2 hours after you consume it
  • Is believed to be responsible for 90% of migraines

Here is an article on MSG, if you want some more information What is MSG?

That’s All Folk’s

If you have any questions or requests leave them in the comment section below. I want to help you more than you can understand. I see people getting bad information everyday from supposed guru’s trying to steal your money.

Pass this information on to your friends and family. Together we can all be healthy and thin.

Here to Serve

Think Tank

6 Responses to “How to Lose Weight: Best Foods & Common Food Myths”

  1. Kyle says:

    Hey, thanks for all the great info! But, if I’m not mistaken didn’t you have a site up a while back that was all the information on one web page? I just found the format to be much user friendly for myself. Not that this is hard to use and it’s the same info, for me it was just easier… If you still have it up id love to use it as I lost the site address when my cpu crashed… At work were doing the biggest loser, whether I win or not ill be sure to give a donation, there needs to be more free material like this… Thanks for all your hard work!

    • admin says:

      Hi Kyle

      Yes I think this is the page you were looking for Diet Nutritional Plan

      It has everything all on one page including recipes and a ton of other things. I wish you the best in your diet goals. I’ve kept the weight off for years now. I only added about 10 lbs from my low of 164 lbs, but really 164 was to skinny.

  2. André says:

    There are so many different opinions about dieting. Some say: cut the carbs, some say cut the fat, some say cut both, some say eat more of this, eat more of that.

    I think the best is not to eat too much and a banana is not unhealthy 🙂

    Oh and why using inches instead of meters? I am 1m84 so i have to use a calculator the read the chart.
    You silly americans still not using the metric system 🙂

    • admin says:

      Everyone is different. I lost weight because I was happy to give up high calorie food in exchange for being able to eat large quantities of low calorie food. That worked for me. In college I ate poorly, but one thing that contributed to my weight loss in a positive way was running. You could definitely eat what you want if you burned off the excess calories through exercise. I just don’t have time for that now.

      As per the diet gurus. I hate the Atkins diet because I saw so many people not only gain the weight back, but also develop very unhealthy habits. Now that they have a taste for fats and they have had this fat is good message subconsciously planted in their head, they consume way more fat. I think we can all agree that deep fried food is worse for you than baked or roasted? The only difference is the fat.

      Just an opinion – Derek

      • André says:

        I have also my doubts about Atkins. I think reducing carbohydrates is a good start because basically they are nothing more then pure energy (sugar).
        For me the hardest thing is the belly. I read that bellyfat is the last of which the body will burn. Bad design 🙂 I want my belly flat and a sixpack 🙂 Any tips? I know running a marathon will help.

        • admin says:

          I’ll tell you that based on my body type, I doubt I can get a six pack. When I was heavily dieting I lost control at one point and seriously thought I couldn’t stop losing weight. I dropped the whole way down to 159 pounds before I stabilized. For a guy 6′ 3″ with a large frame that is way to skinny. I later put on some weight and I’m now happily at 180 pounds.

          My point though is that even at 159 I still had a belly. Definitely not a six pack anyway. I read that less than 5% of people on Earth the the right type of body to get six pack abs. Now if you devoted your self to constantly working out with the right trainer I’m sure many more people could get there, but I’m very satisfied with how I look and feel now.

          I hope that makes sense


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