How I lost weight

As I mentioned several times in the past, I am not a doctor or an expert on nutrition.  This article is the witness of one ordinary man.    I had a weight challenge for several years earlier in my life.  I tried several plans but did not maintain significant weight loss over an extended period.  None of the weight loss plans worked consistently over several months.   

Doctor helped me with weight control

During my annual physical, I asked my doctor about ideas.  He gave me several suggestions.  First, he said I needed to sleep well during the night.  He explained the clinical reasons sleep was important.  He also mentioned to avoid sugar, fat, beef, and pork. Of course, I knew about the foods to avoid; I just needed to find the discipline to avoid them.  Then he talked about exercise.  That was not an issue for me because I ran every morning and did a workout every evening.  However, I noticed over the years that the exercise did not have a major impact on my weight, the exercise help me lose fat, breath better, and feel healthier. 

The last point made by the doctor was to eat more times a day but reduce the amount of food and do not eat after 6 pm.  This advice was probably the most effective of all his points.  I changed my eating habits for over 30 years.  Of course, on a few occasions, when I went out to dinner with friends or family, I would eat after 6 pm. 

Weight Loss Plan

I created a plan to lose weight.  I created a daily checklist with both exercise and food.  I assigned points for achieving each item.  An example is not eating between meals was worth two points, not eating after 6 pm was worth three points, and avoiding sugar/fat was worth three points. It was much easier not to each between meals because I was eating five times a day instead of three times a day.

Checklists allowed me to measure my progress.  The challenge was that I did not have the discipline to earn enough points per day.  I thought about my situation for a long time.  My weight was a major problem for me.  I prayed about it.   After several prayers and serious thought, I realized that my challenge was that I was using food as a form of entertainment instead of a source of nourishment. 

I also made sure I went to bed earlier, and I avoided any naps during the day. Sleeping better at night had a major impact on my health. I noticed the positive change almost immediately.


After I selected different forms of entertainment that did not increase my weight, I began losing weight.  It still took discipline, and there were times when I craved something sweet or wanted food after 6 pm.  During those times, when I wanted to divert from the plan, I prayed to find the discipline. 



After advice from my doctor, answered prayers, and the desire to improve my health, I became satisfied.

Published by Jim Brandt

Jim Brandt was an all-conference college football player and served as a Marine Corps pilot during the Vietnam War. He also started a software company and served as an executive for the fifth-largest bank in the United States. Brandt won the Democratic party nomination for Congress twice. He is married and has three children.