I’ve finally gotten around to summarizing my weight loss plan into an easy to read, short guide. It’s based on the lessons I learned from Dr. Huizenga, Dr. Altman and Cheryl Fohberg, RD; the experts from the Biggest Loser. It also has some of my own personal takes on those lessons. Go to the articles section of my blog to read more about the spiritual side of honoring God with your health – these summaries here are simply the basics of weight loss as I understand it and the primary tools I used. I hope it helps and feel free to ask any questions you may have – it will help me to refine them further! Also, I would encourage anyone who wants to download the audio files from my audio page from the Biggest Loser Boothbay weight loss group; in them I explain the plan more thoroughly, as well as answer questions from the group.
Weight loss journal sample (it’s only partially filled in; I’m still working on it!)
Matthew McNutt 
Matthew, that picture is so amazing. Your transformation is inspirational and amazing. I love seeing those pics and I am sure you do as well.
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[…] Find out how many calories you are supposed to eat in a day (check out my weight loss guide here if you need to), and then stick to it! If you feel like it’s too much food and you […]
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THANK YOU! i don't have a lot of weight to lose, but i have always been just 15-20 pounds more than would make me comfortable in my own skin. i know how to count calories, i know how to work out, i know what to eat and what not to… but it hasn't been working. this is the FIRST place i have ever seen that formula for how many calories a day i should be eating and it is working already! i have a calorie goal for the day, which makes it easier for me to make better food choices and actually even motivates me to go to the gym every day– if i'm doing a great job on food, i better be doing the other part too! anyway, from one youth pastor to another, i just wanted to say thanks so much! 🙂
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Thanks for the note! : ) I'm glad it's helpful!
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Hello,
I am a school nurse and interested in getting the staff motivated with a weight loss challenge but don't know where to start or what kind of rules or incentives to use. Do you have any ideas? Annie Tabler
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That is a great question! Today is crazy for me, but I'll try to sit down in the next day or so and lay out how I run my competitions, etc. : )
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Ok so I just bought the book you suggested. I'm scared to death to try and workout 2 hours a day but I'm going to try, even if it's two hours of walking. How fast should I be walking, fast enough to get my heartrate up to…. where? I don't know these things and the trainers at our small gym don't know stuff like at other big gyms. Also, 1960 calories a day sounds like a lot .. I'm 280. But I guess I'm probably eating WAY more than this if I've gained this much weight huh? Do you have a page that lists your favorite snacky type foods? Because I'm a huge snacker, especially at night like you. Thanks.. I need all the help I can get, especially since I'm so depressed about not even getting a call back in Arizona.
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Push yourself as fast as you can go – if you can carry on a conversation, you're not breathing hard enough. : ) It's okay if you slow down over the course of the hour – it's just about pushing yourself the whole time. Most likely a slower end is going to be just as hard to you as the quick beginning, if that makes sense. Split it up so that it's an hour in the morning and an hour at night, that way your body reenergizes between the two and you're able to go stronger in that second hour to burn more calories.
1960 is a good calorie amount for you. Your body is probably living on around 2500 a day just existing, so even if you did nothing but count calories you'll lose weight. Adding the exercise will speed up the weight loss, and on top of that, you'll be eating enough to keep your metabolism burning strong and fast so that when the diet ends the weight doesn't jump back on.
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Just found your site and looking around-very inspiring and encouraging!! None of the links at the top (weight loss plan, journal, etc) and I see these comments are from 2008…will the links be working again soon? Or is there another way to link to them that works? Thanks for your time and for sharing!
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Hi Matt, none of your links are working… can you direct me to working links or the info about your plan, thanks!
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I just fixed them all! Sorry about that! I changed servers a while back and some of these older posts never got fixed. If you click the tab at the top of the page called 'weight loss' you'll find a lot more.
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Having read this I thought it was really enlightening.
I appreciate you spending some time and energy to put this article
together. I once again find myself spending a significant amount of time both reading and posting
comments. But so what, it was still worthwhile!
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