For some time now, various people have been asking me to document what I did to lose roughly 50 pounds last year. I've been planning to get around to writing it up it sooner or later, but later just never came.

Enough of that procrastination! Today is my 32nd birthday and roughly one year ago today, I wrote the following a few days after my 31st:

Every January people make New Year's Resolutions that they end up breaking. It was with that in mind that I spent a month trying to figure out what I wanted to do. Around that time I ran across both The Hacker's Diet and Jeff Sandquist's tale of weight loss and finally convinced myself to take it seriously.
I set a goal for myself to drop 30 pounds by my birthday.

Of course, I also promised that I'd write it up back then too.

I intend to write up the process in a bit more detail in the coming weeks. Several people have asked me how I do it and what the spreadsheet looks like. I'm happy to share it as soon as I clean it up a bit.


Well, consider this my attempt to finally deliver on that promise. This week I'll publish a series of short articles that explain the simple plan and the various tactics I used to drop nearly 50 pounds (or 5 belt inches and one shirt size) in the course of last year.

The advice I'll give isn't likely to be all that different that what you might read elsewhere, but the combination is what worked well for me. Hopefully it'll motivate a few more people to do the same. I learned a lot about my habits and behavior in the process and suspect that much of it applies to most people who are struggling with extra pounds.

What You Need To Know

Before getting into specifics, there are a few things worth mentioning about the plan I'll present:

  • Small changes have a major impact on weight loss because they're compounded over time. It's just like saving for retirement. The sooner you start doing just a little bit every day, the better off you'll be.
  • Anyone can do this. Anyone.
  • The process is self-reinforcing once you start to see real results. That means you need to commit to a month--a very difficult month. After that first month, though, it's easy. And the more weight you have to lose, the easier it is.
  • During that first month, you'll be developing three new habits. Only one of them is likely to conflict with an existing habit. The other two will consume maybe 5 minutes of your daily routine.

If you're seriously thinking about trying to lose weight, give it a shot. This is one of the easiest non-fad and non-gimmick plans you'll run across, mostly because the "plan" is very simple and tangible. It's not quite "the simplest thing that could possibly work" but it sure comes close.

How many pounds do you want to lose?

Next installments:

For more recent diet and health tips, see our new blog: How To Eat And Live

Posted by jzawodn at June 04, 2006 07:14 AM

Reader Comments
# George said:

Thanks for posting this, Jeremy.

Happy Birthday!

on June 4, 2006 08:37 AM
# vanderwal said:

Happy Birthday!

Thanks in advance for posting the advice, this last nine months has been tough on my middle.

on June 4, 2006 11:04 AM
# Matt Griffith said:

Congratulations Jeremy! That is a great birthday present to give yourself.

I'm sure your writing will inspire many people to make healthy changes to their lifestyle. And that is a great present to give to your readers.

I've lost about 90 pounds since last November. One of the users on my site has lost more than 90 pounds since 01/26/2006. But the average weekly weight loss is about 1.5 pounds per week.

And 1.5 pounds per week is plenty. It takes a long time to gain 50 extra pounds. In my case it took me over 8 years to gain about 120 pounds. That means I only ate about 136 calories too many each day. That is less than one regular can of pop. Or one banana. Or one half cup of vanilla ice cream.

To lose that 120 pounds I could've cut just 140 calories from what I was eating on average. It would've taken me 8 years to lose the weight, but it would have happened. Like you say, small changes can make a huge difference. And anyone can lose weight. You don't need a gimmick, you just need to educate yourself and pay attention. That is second nature to most geeks so it should be especially easy for us.

If you'd like to see some real life examples of people losing weight on The Hacker's Diet then check out the list of public users on my site:

I can't wait to read more about your success.

Matt Griffith

on June 4, 2006 11:13 AM
# Charles said:

I'm doing the same thing, spreadsheet and all, centered around exercise. I started with the classic Dr. Ken Cooper Aerobics program. I used that program when I was a teenager, and I was always astonished at the low rate of progress in ramping up your exercise levels. The program was designed for sedentary middle-aged men, and judging from the slow progress, I couldn't believe anyone could let themselves get so out of shape. But now I know how it happens, it just creeps up on you when you're not paying attention.
Cooper says that you should start with exercise first, if you go on a starvation diet your body just tries to adapt and get more calories out of the little food you eat, it tries to maintain your existing weight. So they suggest starting a diet after you're into the exercise routine a little ways, but eventually you'll have to do it.
I dove into the program, doing the 12 week ramp up from slow walking to jogging to running, all you need is a stopwatch and a measured distance to run. I went a little faster than the program recommended, I foolishly figured I wasn't quite in so bad a shape as the average guy the program was designed for. I didn't lose a single pound until about 6 weeks in, when I lost 4 pounds in 1 week. Then just as I was starting to jog 2 minutes out of every 15 walking, WHAM I got bursitis in my knee and I could hardly even stand up. I guess I should have stuck to the original program, I over-exercised. Further aggravating the problem, I used his original 1960s book, the point system was reevaluated in the 1980s and was significantly changed, I was working way too hard according to the new numbers. Oops.
So after 3 months downtime for healing and physical therapy to strengthen my knee (and about $1500 in unreimbursed medical expenses) I'm back on the program, but much more conservatively, and using the new points system. I'm losing weight again, but to avoid further knee problems, I have to do 60 minutes of fast walking to get the exercise I'd get from 20 minutes running, and my knee is holding up fine. I'll probably join a gym soon and start using a treadmill, which is lower impact and would allow me to run without knee problems.
Since the Cooper Aerobics program is based on a formula, you have to get a certain number of "aerobics points" each week, I'm doing it all on a spreadsheet. I wish I was better at spreadsheets, I haven't been a real expert in that stuff since the days of VisiCalc and MS Multiplan (and my sheets look like it too). I chart a running average of my daily points, and a trend line to show if my points are trending up or down, and a track of my weight with trend line. The only thing that would make this easier would be the new Nike+iPod gadget, it's perfect for this exercise program, but alas, Nike doesn't make compatible shoes in my size (13EEEE).
I'll be interested to see your diet sheets, Jeremy, as I'm just about to add that into my program. I figure that with a good exercise program, you don't have to be so strict on your diet, and I was eating fairly healthily all along, but it all adds up. And there is no better diet incentive than exercise, with every step you say to yourself, "oh man I wish I wasn't towing all this extra weight, this would be so much easier!"

on June 4, 2006 11:57 AM
# Hooda_Thunkit said:


As I enter Geezerhood, I could stand to drop 100 pounds.

I expect that I will have a much harder tim losing than you did.

I'll be very interested in learning your method.

BTW, you look damned good at your new "old" weight, congratulations!

on June 4, 2006 12:26 PM
# Mike Wade said:


Myself, many friends, and co-workers have successfully used Calorie King (think Quicken for food intake) to educate, monitor, and record the food we eat. I highly recommend taking a look at it. There's a trial version on their website:

on June 4, 2006 12:58 PM
# Time To Get Fit said:

I'll second Matt's recommendation for It's just like maintaining the Hacker's Diet spreadsheets, but easier because someone else has done all the setup work for you! Plus you get the benefit of pretty graphs, weekly summaries, and a community of like-minded people to share the journey with.

on June 4, 2006 04:51 PM
# Joseph Hunkins said:

Congratulations on making it to 32 ... Happy Birthday!

I'm trying to drop 15 pounds to bring my BMI to 24.9 and looking forward to your approach.

on June 4, 2006 05:09 PM
# Detroit Dinko said:

Congratulations! Have a wonder birthday and a great time ahead!

And thanks for the tip. I've put up some tire around my waist as well. Looking forward to trimming it down! :)

on June 4, 2006 08:58 PM
# Loren Baker said:

Happy Birthday Jeremy.

I'll also be turning 32 next month and am working on a long term weight loss plan which, mixed with my 6'5 mountain man frame, weight training and trying to satisfy my palette for the temptations of rich coconut milk based International Cuisine, is slowly taking effect on the scale (somewhere around 35 pounds now) but the changes in clothing size, belts, and even shoe width is quite encouraging.

Looking forward to your insight and accounts.


on June 5, 2006 07:22 AM
# Chris Pirillo said:

I'm ahead of you by a few months... started at Captain 173, and am now Captain 145. Just Yahoo for those terms (of course, its index is still a bit out of date). I lost it with CalorieKing and the Xbox 360, largely.

on June 5, 2006 05:48 PM
# Jeremy Zawodny said:

How does that put you ahead, Chris?

I lost 50 pounds last year.

on June 5, 2006 07:27 PM
# Kirk said:

Good work!

By coincidence I've just started the Hacker's Diet a week ago... love the Palm graph, thinking about porting it to the web (along with my little calorie journal app) (hate Excel...)

Thanks for udertaking a friendlier explanation of it. I plowed through the original, though skimmed some of the math...I mean, as long as I'm NOT yet coding my own version, and can grasp the "weighted average" concept, there's no reason to dwell on that... but my Aunt found the original very intimidating and endlessly geeky. It is pretty verbose relative to the simplicity of the idea it presents!

on June 7, 2006 08:49 AM
# ben said:

Awesome! This will come in handy. I've lost some weight on the "eat less, exercise more" plan already, this is really cool. Thanks for posting it!

on June 7, 2006 08:58 AM
# rob said:

yeah - i dropped 45 pounds in 6 months on the hacker's diet. it truly is about just recalibrating your psychological expectations. and yes, small changes compounded over long periods represent a lot of weight. like not having M&Ms every day at work: 240cal*25wk*5days=7 pounds right there.

on June 7, 2006 09:44 AM
# Dave said:

Though I admittedly gave your system only a cursory reading, it sounds quite a bit like the Weight Watchers system. Full disclosure: I used to work for, my wife works there now. More disclosure: I hated working there. Neverthless, the system works. It assigns points to your meals based on calories, fat, and fiber content; and it assigns you a target number of points per day. You can earn extra points through exercise. Their points database is extensive -- I should know because I spent many hours inputting crap into the database -- so translating food into points value is easy. And then the rest is willpower.

But it comes down to this: eat less, exercise more. It's the hardest thing in the world to do.

on June 7, 2006 11:29 AM
# BuDDha said:

Great work on the site man. It's great you met/exceeded your goals and hopefully by sharing your story it will motivate and inspire others. I personally have lost almost 50lbs over the past couple months and my strategy shares much in common with yours. I also exercise 3-5 times a week, the additional muscle I've added lets me enjoy some extra calories (the whole muscle burns more energy than fat).

Everyone who reads this just remember stick with it! Jeremy touches on making it through the first month, after that it really truly is MUCH easier.

on June 7, 2006 11:36 AM
# The Happy Slob said:

Love it. :) Your methods for losing weight remind me of my Happy Slob methods of cleaning - bit by bit and that little efforts add up over time.

Thanks for a great blog.

on June 7, 2006 11:41 AM
# JustChillin said:

Hey, thanks for posting this. I started the Hacker's Diet a month ago and have lost 6 pounds. Thanks for the inspiration!!!!

on June 8, 2006 07:46 AM
# said:

I've found that certain foods will trigger my "full" response, but others will not - in particular, sugar (as in soda pop) will almost never trigger it, so I can keep gulping, and gulping....

on June 8, 2006 10:52 PM
# Royce said:

"#" - your fullness response is related to how the body reacts differently to fructose vs glucose. Knowing this can really inform your food choices, especially when you're running on a calorie deficit and feeling hungry a lot.

In a nutshell, fructose (which is the sugar in corn syrup, your soda's main sweetener) doesn't stimulate the production of insulin or leptin, which contribute to your feeling of fullness and your metabolism.

This means that foods sweetened with non-fructose sweeteners will make you feel fuller for the same "calorie cost." Sucrose breaks down in the body into roughly equal parts glucose and fructose, as I understand it.

Putting on my amateur economist hat, fructose has great benefits for the food industry: it is cheaper, it tastes sweeter by volume, and because it doesn't make you feel full, you'll consume more -- which is good for their business but bad for your waistline and your pocketbook. :)

A good technical read on this is at the American Journal of Clinical Nutrition:

Wikipedia also has some great info on sucrose, fructose
and leptin.

on June 10, 2006 11:19 AM
# bob said:

my wife joena wants to lose weight what are some things you can tell me.

on June 15, 2006 11:45 AM
# Jeremy Zawodny said:


Tell her to read this series of articles, maybe? Or is that too obvious?

on June 15, 2006 11:51 AM
# Chalam said:

Hey Jeremy,

I would like to thank you for creating this webpage. The first time I visited your page I thought that I could not meet my goals, but as you adviced I took a step and bought myself an elliptical (proform 675 from sears) and did my homework... like eating carefully (about <2000 calories a day) and working out on my elliptical for an hour. I can burn 1000 calories in an hour and its just like a piece of cake for me now. Its been 45 days (missed 4 days) now since I started working out and I see that I lost 20 pounds. I plan to to lose maybe 15~20 more pounds to be in great shape for my height. I will update this page once I meet my target.

My main contributers were, beer, rice, icecream, milkshakes, candy, fastfood, junk snacks (especially chips) and lots more. I just eat strawberries, watermelon and mango's instead of them and it feels great.

For the new dieters reading this, I would say all you need is self control, motivation and the spirit to get on the machine and workout everyday. I enjoy all the comments I get now from people I meet and it really feels good.


on August 10, 2006 10:47 AM
# Glanos said:

I started with your spreadsheet and eventually used some of those in the Hacker's Diet. As a test engineer for a number of years, I am trained to identify, troubleshoot, and solve technical problems, but I could not control my weight up to now. Visiting your website enabled me to focus on this problem, and using the tools you and John Walker provided gave me the methods to approach of solving it. I started 6 weeks ago and lost an average of 2.5 pounds per week by being aware (and recording) the amount of calories I intake daily as well as facing the hard fact that to lose weight you will need go hungry (for awhile).
Thanks again...

on August 30, 2006 01:12 PM
# Fast weight loss said:

Happy Birthday Jeremy. And it is a really big achievement to lose around 50 pounds in a year. I am also having the target to lose around 40 pounds. I am really excited to know what you have really done to lose such a big weight in a healthy manner.

on September 4, 2006 05:41 AM
# Brad Chappel said:

Losing 50 pounds is really a big challenge jeremy. You have really get succeedd in a big challenge. Like you I am also having big challenge like losing 40 pounds.

on September 4, 2006 07:52 PM
# Glanos said:

I'm doing very well following your suggestions. I have lost 35 lbs since starting this diet 2 months ago. The old saying that success breeds confidence is true! I started this diet not just to lose weight to look good, but with the premise of getting to a weight considered "healthy" for my body size and age. I am almost half way to this goal and with the confidence that I will attain it in the next 2-3 months!
My own personal mantra as I go through periods of temptations is "I WILL NOT FAIL".
Thanks again for being an ispiration.

on September 25, 2006 06:20 PM
# Jeremy Zawodny said:

Wow! Nice job.

on September 25, 2006 06:26 PM
# Pablo said:

Although i am not usually trying to lose weight, because I try to maintain an ideal weight all year round but in the summer season when it's time to be outside and show a bit more skin a good way to show your 6 packs is to get some good diet tips on how to lose weight.

on October 6, 2006 04:23 AM
# chalam said:

Its been over 100 days now since I started my struggle for losing weight and I am here down by 40 pounds. Jeremy, I really appreciate all your tips, especially the sugarfree gum which keeps me engaged for 4 hrs a day.

I was at lunch today and I had a lot of my work mates notice me get slimmer. I really enjoy these compliments, after all hard work does payback and you stay healthy.

I am back to eating icecreams and candies but in very minute quantities, also I try to work out extra when I eat more. Losing weight is not easy, you need to keep your focus, eat carefully (stay away from beers...) and work out regularly. I will need to lose 10 more pounds to be back to what I was 5 yrs back.

Thanks again Jeremy and hackers diet for waking me from my lazy world.


on October 13, 2006 02:33 PM
# Glanos said:

I have been on my diet for 3 months, and today I have finally transitioned from Obese to Overweight. I have progressed in my exercise plan from walking 3 miles for 60 minutes to now doing a combination walk/run 3 miles in 35 minutes. I have lost 42 pounds now and half way to my goal of a healthy weight. I am as focused as ever. And best of all my weight loss is finally being noticed by family members,friends and co-workers- which is great for my confidence.
Thanks again for being an inspiration.

on October 13, 2006 09:41 PM
# Paris Taylor said:

Congratulations on the weight loss, although I do think we need to focus on being healthy and not just on weight loss. For an inspiring story see

The girl in question has gone from a 30kg overweight smoker to an international athlete representing great britain in rowing.

Hope this gives some inspiration.

on November 14, 2006 04:50 AM
# Rolex Replica said:

It is a real good thing! How you think, to what can draw a conclusion from this?

on November 19, 2006 01:35 PM
# Gerard Kennedy said:

Eat less. More often.
Don’t eat right before going to bed.
Brush your teeth early.
Kick the sugar habit.
Eat vegetables before the main course.
Update your [diet] spreadsheet daily.
Get used to leftovers.
Shop with calories in mind.
Slow down!
Drink more water during the day.
Trick yourself with gum.
Reduce the amount of breads, chips, crackers, and salty snacks you eat.

on November 21, 2006 04:12 AM
# Glanos said:

Hello everyone. Here's my latest update. It's been 4 months since I started my diet and exercise program and I have lost 64 pounds. Everyone at work has noticed my weigth loss and I have gained more confidence in reaching my goal of a total weight loss of 82 pounds! I have more energy now and I really feel good about myself. If everything works out and I control myself during the upcoming holiday I should reach my goal by early next year. In anticipation of this, I already have my transition plan from dieting to lose weight to weight maintenance already in hand.
I wish everyone Happy Holidays and good luck on your individual programs.


on December 7, 2006 02:00 PM
# WiiLoss said:

I found it very interesting that the Nintendo Wii is proving to shed pounds for people in America.

I really feel that competition can force you to do things you would not ordinarily do!

on December 20, 2006 12:09 AM
# buffalopreacher said:

So many diets, and they all work- for awhile. If you're really serious about losing weight and can handle a little pain, try Read the first few pages and you'll be hooked. Remember- diet season starts in March. Good luck.

on December 30, 2006 06:17 AM
# Luno said:

Has anyone converted the Hacker's Diet macros and spreadsheets to work with I imagine this would be much less of a moving target where the subject of macro programming is involved.

on December 31, 2006 07:58 AM
# Tomas Martinek said:

It is very interesting article mainly my favourite fruit are bananas and oranges. I've respect people who was locked in the ZOO. Thanks for your notice on this article.

on January 15, 2007 12:15 PM
# Barbara said:

Small changes and new habits are indeed the keys to weight loss. Daily journaling of your food and exercise, plus group or peer support can be a big help as well. Most often, your friends and family can't or don't want to be there day in and day out to help you along.

One site that focuses on weight loss support is Peertrainer:

It is a free site where you journal your food and thoughts each day, and you do so in small groups. You keep one journal which is published to all your groups. Each group has no more than 4 members, and the members read your journal and offer you support each day. They become accountable to you, and vice versa. If you get your network going, you can develop a very effective and helpful network.

on January 27, 2007 12:36 PM
# Mel said:

Have you have of the Negative Calorie Diet? The Negative Calorie diet works on the premise that certain foods create negative calorie effects (negative calorie foods), allowing you to lose weight. The Negative Calorie diet is controversial because the theory is not scientifically sound. No foods actually possess ‘negative calories’. However, advocates of the Negative Calorie diet say that you can literally eat your way to weight loss. A negative calorie diet ebook has even been published on this topic. Read more about it here

on February 12, 2007 05:20 PM
# pcwork said:

To successfully lose weight, you must carry out
a plan to balance your caloric intake with exercise.
Ideally, dieting should be done by eating a nutritionally
balanced, low-calorie diet and increasing physical activity.
I found useful informations at

on March 28, 2007 07:13 AM
# Natural said:

Thanks for this post. It has truly given me encouragement on a new way to lose weight. Thanks again

on May 14, 2007 03:40 PM
# Infared Sauna Kid said:

some really good tips here - should consolidate them into a post

on May 23, 2007 03:20 PM
# Mike said:

Awesome, it's good that you are taking the time to help others lose the pounds as well. It's always good to give to others. I will be doing this as well, on my blog. I hope it can help someone, as well.

on July 16, 2007 12:12 PM
# Gary said:

I found this website is a website that I use to buy a vitamin called the perfect pill weight loss and all I do is take the pill and I get to eat how I want and drink wat I want and still lose weight and the great thing about it is the vitamin isn't a fat burner.

on August 3, 2007 03:04 PM
# Genia said:

For those of us who lead a busy lives losing weight can seem difficult to achieve. Health expert said that the ebst way to losed weight is to have enough exercises but I think this is not just enough things to take there are still a lot more so I would like to share this article on how to losed weight

on September 20, 2007 09:29 AM
# vichai said:

I found this nutritional product and been using it for about three weeks now and have noticed a considerable improvement in my energy level.

on November 4, 2007 12:33 AM
# Rick said:

I'm in the midst of a weight loss contest, losing 20lbs in 2 months. Anyone have suggestions. I'll be keeping tabs on this wager on my blog -

on November 14, 2007 12:16 PM
# Micheal said:

>> Anyone can do this. Anyone.
I cant ! :(

on November 23, 2007 02:17 PM
# Ravi said:

Nice writeup Jeremy. Remains relevant even today.

on December 18, 2007 07:56 AM
# Mary said:

Hello, This is Mary

I am 36 years old with 2 toddlers. My youngest just started day care last week- which still feels a little strange. I haven't had this much time to myself in years. First thing I want to do is lose the extra pounds I put on during the last pregnancy. One of the girls next door has suggested I join her walking group two days a week. After my first pregnancy I lost around 35 pounds using the Herbalife products, but when I called the man that sold them to me three years ago he told me this week he doesn't sell them anymore. He told me to look on the internet. It's disappointing because he was really nice and he called me regularly to make sure I was using their products correctly. It was nice to have someone checking in with me every week to see how I was and it kept me motivated.

I searched on the internet for someone that sells Herbalife in New Jersey. I found many websites but I don't want
just to buy the products, I want to find someone trustworthy that sells the products so I can also meet them and get started again.

Could anybody here recommend someone in New Brunswick?

Thanks, Mary

on December 28, 2007 11:10 PM
# said:

I just wanted to say thank you. I saw you blog October 2007 and decided to use your "Diet Spreadsheet" to help me in losing weight. I also read your suggestions and found them very helpful. So far, I've lost 19 lbs and aim to lose 6 more. I never thought I could achieve so much and feel so much more confident about myself overall. Not only that, I want to be an encouragement for others around me to be healthy. Thanks again, and hope things are well.

on January 15, 2008 06:13 PM
# said:

So many Americans are poorly nourished and they do not know how easy it is to lose weight. I feel when i eat better i am not grouchy, and i just feel better about myself. I try to not eat as much sugar because it is sooo bad for the body. I just thought i leave my comments on here

on January 19, 2008 10:14 PM
# said:

There is a new weight loss report out by Dr. Suzanne Gudakundst called "Top Secret Fat Loss Secrets". This report tells you why exercise and diets are uneffective because there are dangerous parasites that lurk in our system, as well as discuss the hidden dangers of what doctors and the FDA wont tell us. For a review and free video please visit this blog at

on January 27, 2008 02:22 AM
# Tom Waite said:

Type your comment here.

After you submit the comment, check your email. There will be
a link you need to click to make your comment visible.

Your email address WILL NOT appear on the site, so don't worry
about being anonymous, even if you think you are.

on February 2, 2008 07:45 AM
# said:

How can I get the Hacker's Diet?

on February 5, 2008 04:31 PM
# Sukosari said:

Nice posting, proved by huge comments

on February 11, 2008 05:05 AM
# said:

I really do not understand how i can stay on my diet. I try so hard to get started then when I do get started I lose weight then my weight loss starts slowing down and I get off of my diet. Why is that?

on February 20, 2008 07:47 AM
# Laveranues Pedigree said:

Great post. I've been struggling with that stuff for a while.

on February 27, 2008 01:55 PM
# Serena said:

Hey Jeremy,

How do I add extra lines to the spreadsheet that will be automatically added to my total calories? I'm unfortunately not very Excel savvy...


on April 15, 2008 06:45 PM
# Lynn said:

I would like to see you before and after pictures, where can I find them, and have you have any problems maintaining your weight loss?


on April 26, 2008 09:02 PM
# olivia said:

i am not doing very good, my waste line has gotten even bigger and i am a 143lbs instead of 132lbs. got any tips????

on June 6, 2008 08:14 AM
# Jennifer said:

I started putting on a lot of weight especially on my thighs and bottom in my late thirties.People used to glare at me when I went out and I really wanted to do something about it. I started exercising as often as possible and also cut down on a lot of high calorie stuff. Unfortunately I hardly managed to lose any weight at all. I then recently read an article by a lady who claimed that she managed to lose nearly half of her weight using a particular weight loss product. I tried it out and it actually worked really well. Within 4 months I managed to shave off 65 pounds completely. The results were pretty amazing and I feel so much healthier and energetic now without having to carry all that extra weight around. You can read more about the lady's article at the link below

on June 14, 2008 03:43 AM
# Zac said:

I would just like to say that two years ago, I ran across your site. I weighed 260 lbs. Today I weigh 195 lbs, and it's because I followed your plan. Thank you.

on June 16, 2008 08:41 PM
# kt said:

THANK YOU SO MUCH FOR THIS. I use Excel everyday at work, but never thought to track my weight loss thru a spreadsheet. I've been using it for 6 weeks now and have lost 11 pounds! I also added a worksheet to track my exercise.

on July 2, 2008 08:06 PM
# Fat Loss Guru said:

I never thought about using Excel for anything other than tedious tasks -- great tips! Thanks!

on July 29, 2008 12:48 PM
# weight loss program said:

I was searching for fitness tips and some knowledge to have good body posture. You really good way to use excel sheet. It is easy for me to understand as I am first time going to work on my fitness and health. Keep looking your website to get more ideas.

on July 31, 2008 05:22 AM
# Nick said:

Hey Jeremy,

I get to review so many ebooks on muscle building and fat loss (check out and frankly speaking most of them don't measure upto quality of this one article. On top of that yours is a genuine story and not some bodybuilder who just put on some weight and then lost it in 2 months and claims to have be a fat loss guru. This is really impressive and thanks for providing all this info for free, I could take same notes from it (just submitted your story at digg). Btw, read your other post at on life at Craiglist too and it was equally good. Good luck!

- Nick

on August 4, 2008 03:29 AM
# Tamara Winstead said:


Great Post! Very inspiring.I myself lost 60lbs or so a few moons ago.I really had let myself go and didnt realize until a picture of me caught me by surprise.I weighed more(198)than I had with either of my pregnancies!! It feels great to have lost the weight and accomplish something.You can check my after pics out on my website or either my blog which can also be found linked throgh my site. Congrats and keep posting!!


on September 19, 2008 03:32 PM
# Zantrex 3 said:

Losing weight requires HIGH self discipline, thats why it helps to have a buddy/friend help you out and push you along on the straight and narrow.

on October 15, 2008 05:05 PM
# Jed Rose said:

I love it when people tell it like it is.

Anyone can do it. Small changes, new habits. Determination.
Well done, you.

on November 1, 2008 08:39 PM
# Best Diet said:

Thank you for this - it will definitely help me to lose weight. For me it's all about tracking what I eat and what I burn very diligently and a spreadsheet is a great way to do that. If I don't do that it's easy to back slide and have that cheese cake.

on November 11, 2008 01:43 PM
# Asri said:

Thanks for a site that isnt full of the latest diet pills that work.Its a hard task to lose weight and we all have to admit this,it takes work but is worth it in the end.
Well done on all those who have lost weight and those who are trying hard .

on November 15, 2008 02:59 PM
# Karri Hull said:


on December 12, 2008 07:26 PM
# Nick said:

Thanks for this. Its the small changes that really do make the difference. Just black tea instead of of white and diet drinks instead of sugar have really helped me.

on December 14, 2008 01:23 PM
# gabe said:

This sums up the majority of the population including myself most of the time: "REACTIVE"
This sums up the rest of us human beings with a brain: "PROACTIVE"

Anyways, losing weight is free, there is no excuse for people not getting involved in their own health. "I'm too busy" is really just a synonym for "I'd rather wait until my health is at risk". Wishful thinking at best. We all understand that there will come a point in our lives where we need to make a huge decision because of a health related issue. So just make the decision now to lose weight and become active. I personally can attest to papaya being a excellent body cleansing fruit that can make losing weight easier.

on December 17, 2008 12:31 PM
# blackjack rules said:

My wife has just given the birth of a child two months ago. She has gain almost 50 kg after that. Now i just wanna ask you that, is there any weight losing pills are safe to lose weight in considerable amount of time. She is very depressed nowadays and i want to help her.

on December 24, 2008 10:06 PM
# Linda M said:

Thanks for doing this. I need to lose a few pounds but did not have the motivation until I found your site. I have tweaked the charts and spreadsheet for myself and it is working perfectly. I've already lost 3-4 pounds as well as losing that "bloated" feeling. I'm not hungry either. Congratulation and Thanks for putting this out for the public! Linda M

on January 1, 2009 06:33 AM
# said:

What an interesting read, the content on your blog are awesome. You can check out mine too if you want.

warm regaurds


on January 1, 2009 03:46 PM
# Cheryl said:

Very Informative Information Here! Setting New Goals Now.

on January 26, 2009 04:10 AM
# lose weight said:

Have a wonder birthday and a great time ahead!
Thanks for the informative article.............. :)

on February 16, 2009 06:58 AM
# gangsar wahyu said:

Thanks for your tips. I hope I can lose my weight and look better

on February 17, 2009 08:43 AM
# said:

Type your comment here.

After you submit the comment, check your email. There will be
a link you need to click to make your comment visible.

Your email address WILL NOT appear on the site, so don't worry
about being anonymous, even if you think you are.

on March 1, 2009 07:54 AM
# lose pounds said:

Any action more than sitting will help you lose pounds and increase the number of calories your body consumes.

on March 5, 2009 04:40 AM
# How to lose weight said:

Losing weight need dedication. You did the right thing. You were motivated because you want to lose weight before your birthday and you wanted your readers to know that it is possible to lose weight.

on March 24, 2009 11:05 PM
# Alan said:

Keeping a daily plan is a good way to stay on track and keep an account of everything you eat.

on March 25, 2009 11:12 AM
# Brian said:

I hope you stayed motivated and lost all the wait.

on March 26, 2009 06:41 PM
# Weight Loss Plans said:

Writing a plan is one thing.The most important thing is how you work on that plan. Plan will be meaningless if you don't stick to it.

on April 10, 2009 02:59 PM
# Claire said:

Start with a balanced diet or better yet a reputable diet plan(e.g )...if you keep the calories low below 2000 (preferably 1500) and stay away from processed foods, eat natural foods and keep the meat's to a minimum, you will lose weight. The amount of times you should eat (healthy food of course) is every three hours, ideally at 7 A.M., 10 A.M., 1 P.M., 4 P.M., and 7 P.M. This will prevent you from cravings and binging and will keep your metabolic furnace burning. Keep with the exercise and you will continue to lose weight. If you feel you are plateauing, try changing your exercise routine (more weight, less repetitions or use the elliptical instead of the treadmill as an example). Our bodies have the tendency to adapt to certain exercises and need change. Keep with the diet and exercise. You will soon be looking for new clothes again for the weight you lost.

Claire Grant
Personal Trainer

on April 13, 2009 01:52 PM
# Ben said:

Exercising is definitely the best dieting plan.

on April 22, 2009 06:53 AM
# Organic Cosmetics said:

First of all congratulations to you for achieving the desired weight loss! Thanks for your advice. I have been trying out all sorts of ways but somehow fail to achieve the first month as you say. :-)

on April 26, 2009 11:20 AM
# said:

I follow the ideas from the "Hacker's Diet" and it works for me. I find that diet charts like the physicsdiet or are very useful in the feedback they provide.

on May 6, 2009 02:44 PM
# Raimi said:

Congratulations. Hoping that you'd continue to inspire other individuals like us. Motivation is the key to everything.

on May 11, 2009 03:24 AM
# healtcaretous said:

your article is good.I get some idea on here.i think that i will lose weight maybe success

on May 12, 2009 09:53 AM
# poisson said:

I am a woman and after the birth of my little boy, I won a lot of fat in the stomach and hip.
I joined h ttp:// and I am very satisfied, I found my size of girl :-).

Amazing article. thank you.

on May 13, 2009 10:17 PM
# weight loss said:

Very Informative Information Here! Setting New Goals Now.

on May 22, 2009 03:57 AM
# Cath McDonald said:

I agree with your comment "Small changes have a major impact on weight loss because they're compounded over time"

So true Jeremy! I was the type of person who checked the scales every few hours and then got disheartened. Stupid i know.

Much better to hit the scales once a week. You'll see progress and as the months go by you'll see MAJOR progress. Yes, all those little changes will miraculoussly turn into one HUGE change.


I've wrote about my own journey here:

on June 8, 2009 01:30 AM
# How To Get a Flat Stomach said:

Really great post and Happy Birthday!

on June 28, 2009 04:48 AM
# said:

good reading nice blog

on July 7, 2009 09:26 AM
# Clinton Walker III said:

This is a good blog because being organized is one of the keys to successfully transforming your body.

on July 18, 2009 01:05 PM
# Lose 50 pounds said:

Losing weight is not easy but not difficult also. Anyone can do if he/she really wants to do and don't give up easily

on July 30, 2009 07:16 PM
# How To Lose Weight Fast said:

Hey Thanks for adding this information very helpful. Changing your lifestyle with these weight loss diet tips can greatly increase your chances of losing weight fast.

on July 31, 2009 01:33 AM
# Kristine said:

Very good blog. Some people try to quit eating all "unhealthy" food all at once, which sets themselves up for failure. It is more realistic to eliminate 1 unhealthy food for 3 weeks and then after 3 weeks, eliminate another one etc. You will start to lose some weight, and it is a more realistic approach.

on August 6, 2009 07:52 AM
# Doug Remington said:

yes, I really like your site. I have not been losing weight recently. I lost a lot of weight fast in the beginning. And I understand this is normal. So now I need to vist sites like yours to get the full affect of getting more motivated again.

Thanks for being you,

Very best regards,


on August 11, 2009 08:02 PM
# Colin H said:

I weighed in at 18 stones 6 weeks ago. I started eating two large heads of celery per day with a tuna / mayo mix each meal. 6 weeks on I’m weighing 16.5 stones and really feel healthy. My friends and family are all suffering with autumnal colds, but not me. Energy levels are up, concentration is at a peak and I feel that my cholesterol is optimal (although no tests to prove it).

Celery Rocks … I will continue to eat it even after I have achieved my weight loss goals.

on September 10, 2009 11:23 PM
# Mark Moran said:

I thought i was knowledgeable on this subject but i can still learn alot from you.

Regards Mark

on October 6, 2009 05:46 AM
# katreena said:

Type your comment here.

After you submit the comment, check your email. There will be
a link you need to click to make your comment visible.

Your email address WILL NOT appear on the site, so don't worry
about being anonymous, even if you think you are.

on November 8, 2009 12:11 PM
# Workout Routines said:

This is very helpful site we can get a lot of information about the health information,Thanks for this wonderful site.

on November 30, 2009 01:45 AM
# Patrick Kallie said:

What I do is to drink a glass of water before I eat a meal. This keep you from over eating, also a good thing to do is to change the way you think about food. Eat to live, and not live to eat.

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on December 8, 2009 02:44 PM
# sushiwand said:

Starting today, I'll make sure that am going to list down foods that am going to eat. Need to monitor if am losing weight so that I can also motivate other people. Though I know its challenging, still, longing for good results.

on December 16, 2009 04:59 PM
# chalam said:

Well, I had to get back again as I was getting out of focus and need to shed some pounds since 3 yrs I was able to keep my weight very consistant, until recently will all thanksgiving dinners and holiday seasons, I have been eating tons of food. I have put on about 15 pounds and need to lose it, I feel that setting a goal plan will help me meet my goals. How are things going on your side Jeremy?.. Will update once I see progress..hehe..

Have a merry christmas and a prosperous year.

on December 20, 2009 04:08 AM
# Patrick Kallie said:

I was able to loose over 70 pounds, it wasn't easy but I proved that it can be done. All you have to do is to write your weight loss goals. You just have to find your motivation to keep you going when the times get tough, because they will get tough!

on December 25, 2009 10:08 PM
# Workout Routine said:

Well… I visit your website first time and found this site very useful and interesting! Well… you guys doing nice work and I just want to say that keep rocking and keep it up!!!!

on December 29, 2009 01:25 AM
# Adrian said:

I had a look through your site and found it pretty interesting. I really like the natural style of writing and honest views.

I am a presonal trainer and deal with people with weight issues everyday. I like to keep an open mind and try to learn anything new that I can from those who try hard enough to make a difference.

Well done!


on December 29, 2009 08:58 AM
# bharat said:

i don't think i would be able to loose 30 pounds as my birthday resolution.good post and very interesting of yours.thanks for sharing so sweet information.

BHarat patel

on January 2, 2010 12:17 AM
# James Murdoch said:

Hi, great to see so many positive posts on here. Its obviously a popular site with good reason. Keep up the great content.


on January 2, 2010 11:58 PM
# Maria Berkeley said:

Very interesting website. Keep up the outstanding work and thank you..


you can find some more tips to lose weight

on January 4, 2010 10:29 PM
# said:

Simply tracking the weight and cutting back on portions has helped me. For that last two years I've been using

I just found this site and see lots of similar stories such as the one on of a guy that just lost 103lbs by doing nothing fancy; just eating right and exercising.

on January 9, 2010 05:30 PM
# Mark said:

Just came across your site and I just did the same thing, though used a slightly different spreadsheet.

Excel really is a wonderful tool for tracking everything, not just weight loss.

Story & Spreadsheet available here:

on January 11, 2010 06:03 PM
# Frank Green said:

One of the best ways to continue on your diet and workout regime is to put pictures of what youd like to look like up, or what you used to look like (if you used to be in shape) OR even put a photo of yourself up that you do not like (I.E one that make you look fat) thus you get more enthused to do more workout. Putting pictures on the fridge and in the pantry is one of the best places to put these pictures.

It helped me alot, really alot!

:D Good luck everyone.

on January 17, 2010 12:31 AM
# Shameer said:

I can get into my skinny shorts again, and I feel great!

My husband supported me throughout my FBF experience by joining me in my quest for a more healthy and fit lifestyle.

In doing so, he was able to help himself and lost 17.5 lbs!

Our goal was to get back to our wedding day
weight, and I'm proud to say that today... we're there...

We will be celebrating our anniversary with our new bodies this weekend when we set sail for the Bahamas.

Thanks Rob for making such a big difference!"

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on January 30, 2010 09:49 PM
# Kevin said:

Thanks for all the tips! I'm using your combo of spreadsheet and Calorie King now and I've lost 10 lbs in about a month after going up and down for a couple of months. I'm trying to lose 40 lbs in 40 weeks and your spreadsheet is really helping.

on February 1, 2010 06:53 PM
# Fastest Way To Lose Weight said:

Losing weight has to be the hardest thing to do, next to quitting smoking. I have found that walking on a treadmill while watching TV helps me more than anything! Speed up that metabolism and you can eat a lot more, while still losing weight! Pick a good show and the time just flies by!

Keep up the good work!


on February 7, 2010 06:01 AM
# Colon Cleanses said:

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on February 8, 2010 09:10 PM
# Tanning beds said:

Thanks for sharing! I am not on the road of weight loss at all but have seen my friends starving for weight loss!

on February 14, 2010 09:35 PM
# johnwe said:

great post thank you for us to give me this useful advice,

on February 15, 2010 08:51 AM
# weight loss diets guru said:

Thanks for Diet Tips post you give me useful advice.good work!

on February 18, 2010 10:01 AM
# Justin said:

Hey Jeremy,

Thanks for the great post! I personally keep having trouble with my weight (gain it, lose it, gain it, lose it), but I'm trying to get into great habits and stick to em.

on February 22, 2010 11:24 PM
# Julie said:

Great weight loss information. I am a big believer of small changes making a big difference over time. I too have had weight loss success without having to completely change my entire life overnight. Once you start seeing small successes you are motivated to see more. Great info.

on February 23, 2010 03:50 PM
# Amy said:

I've tried various low-carb, low-calorie, and low-fat diets for the past couple of years. Although the Atkins diet is very popular, it made me feel somewhat unhealthy.
The diet plan I'm on right now is the Medifast Diet. The caloric intake is roughly 800-1000 calories. However, it doesn't make my body feel weak. It is a bit of a pricey diet, but there are plenty of coupons available on the internet (i.e. You should never pay full price.
My advice is just choose a diet plan which your body reacts positively to. No one knows your body better than you do!

on February 24, 2010 06:34 AM
# joshua said:





on March 4, 2010 04:25 AM
# samarkand said:

Thanks in advance for posting the advice....

on March 20, 2010 09:18 PM
# Alex Nielsen said:


I have a website with 10 good reasons.....

Go in to it and see for your self..

on March 23, 2010 07:48 AM
# Jay said:


on March 24, 2010 09:46 AM
# gerri said:

I have found so much help with Fit Orbit.
They have online personal trainers, and an iphone app!

I met my weight loss goals right on track, with great supportive help.

You can call them on the phone at:

on March 26, 2010 09:42 AM
# Honey P. said:

I've tried lots of low-fat diets for a couple of years but none of them made me feel satisfied. Although, there are lots of diets,like Atkins diet but it's making me feel weak and unhealthy. But when I tried Medifast Diet,i feel like I'm on the right kind of diet plan. It doesn't make me feel weak.

The caloric intake is around 800-1000 calories.It's a bit pricey, but there are lots of coupons available on the internet

Even if you don't pay full price.You just have to choose a diet plan which your body reacts positively.No one knows your body better than you do...

on April 4, 2010 11:34 AM
# Olga said:

Now days nearly everyone’s watching his weight regarding great obesity problem in the World. Of course many questions rise: How to lose weight? Where to get the information about it or/and the help of professionals? In the internet lots of sources about healthy lifestyle, fitness, diets etc. Every one's looking for most convenient for him/herself.From my own experience I can say, it is not too hard to control your own weight on vital level, if you already have found right program. If to explain in simple way it is: - Don’t eat a lot of food per day
- Eat mostly vegetables and fruits
- Drink plenty of plain water (at least 2,0 litres per day)
- Exclude from your ration bredish products, sugar and soft drink
- And, of course, you have to do any kind of exercise
It is summary. More detailed information you find on particular websites.
I keep my weight almost at the same level for many years following this simple plan.

on April 5, 2010 07:10 AM
# stock trading said:

best way to loose weight is to plan proper diet.

on April 7, 2010 06:48 AM
# fred said:

Has anyone ever heard of bitter orange? It contains something called synephrine which is suppose to be a cousin ingredient to ephedrine.but has not been banned by the fda (yet). I heard that if you take bitter orange that it can actually prevent you from gaining weight from he food you eat if you take it with your meal.

on April 10, 2010 04:54 PM
# hgh said:

That awesome information!I thanks One of the best ways to extend on your diet and workout regime is to put images of what you'd like to seem like up, or what you utilized to gaze like (if you utilized to be in shape) OR even put a photograph of yourself up that you do not like..

on April 13, 2010 12:12 AM
# Mary Joy said:

Just come across your site and it's so cool.
Those are definitely great tips on how to lose weight.

on April 20, 2010 06:46 AM
# Craig said:

This is the first I've heard of the Hacker's diet. I think I'll review it at length soon. I love reading physical transformation journeys like these. Thanks for inspiring people to make changes in their health and wellness.

on April 28, 2010 07:12 PM
# Hoo said:

Hi Jeremy,

First by your photo, I don't think you need to lose weight.

Second, I think keeping hack is one of tips to lose weight too.

on May 22, 2010 12:08 AM
# Fat Burning Furnace said:

I am suffering from overweight. I do skip jump and walk daily. I usually take green vegetables & fruits instead of high callous food. I found it tough to lose weight. How do I lose weight at all? Please help me...

on May 24, 2010 10:56 PM
# Rachel said:

Losing weight is a challenging task for everyone who wants to loose weight. The key is to keep oneself motivated and enthusiastic about the whole process till you see some real results. But once you start seeing the pounds fall off then you are inspired to keep at it for the rest of your life. This is my opinion. Thanks for the information and have a great day!

on May 30, 2010 10:35 PM
# Chris said:

You are a real authority on weight loss! Thanks for all the help and tips now maybe i can shed that extra 30 pounds this summer.
thanks, chris

on June 2, 2010 08:08 AM
# Klaumwell Labs said:

Great tips. I really like the small changes point. Small changes should be easy to make and maintain, but its great that over time the small changes have a big impact.

on June 8, 2010 06:38 AM
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on June 8, 2010 10:17 AM
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on June 26, 2010 02:57 AM
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An optimum mixture of exercise and proper diet can be your solution in aspiring for a flat belly and a six-pack abs. Diet pills banners on huge billboard and glorified claims of their efficacy by celebrities and doctors, have little or no substance at all. Exercise alone is great for expending calories, but without watching your diet, it\'s going to be a long, slow road to getting a six-pack. Exercise is another way to get rid of fat, especially belly fat and helps achieve that flat belly and six-pack abs figure. Proper diet is focused on natural food intake. Drinking water is the best way to lose weight.

on June 28, 2010 01:58 AM
# super slim said:

Eat less. More often.
Don’t eat right before going to bed.
Brush your teeth early.
Kick the sugar habit.
Eat vegetables before the main course.
Update your [diet] spreadsheet daily.

this is very right,now i am doing so

on July 4, 2010 11:02 PM
# Laniisma said:

Thank..Jeremy about your info...

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on July 15, 2010 12:44 AM
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on July 15, 2010 06:01 PM
# ahmad said:

this is a great post, readers must take this into consideration, it does make a good point specially when one is really determined to lose weight.Good post!

on July 24, 2010 07:10 PM
# Best Running Tips said:

Thanks Jeremy, that truly helps me.
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on August 9, 2010 01:45 AM
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