weight loss

13 Years At A Healthy Weight

I quit sugar in April of 2008. By the last week in August of that year, I reached a normal, healthy weight for the first time in eight years. From a highest non-pregnanacy weight of 195 at a height of only 5’1, to my current weight of 125 is 70 pounds. That means I lost more than a third of my body weight.

It is unusual, to put it mildly, for a woman to lose that much weight with nutrition and fitness training alone. It is so rare to maintain that much weight loss for over a year, that the National Weight Control Registry surveys members like me each year to gain insights on what it takes to maintain a loss of more than 30 pounds for more than one year.

In this post, I will be sharing the Five “Fs” of significant long term weight maintenance. These are:


2. Food

3. Fitness

4. Friends

5. Fun

Let me begin with Faith. When it comes to significant lasting weight loss, I am describing the belief that it is possible for you. Whether your faith comes from a Higher Power or not, without the belief that you can lose the weight, you will not be able to turn your desire to change into action.

I began to believe that I could transform my body when I started reading about transformation success stories, and seeing pictures of them on the internet in 2007. Not long after this, I began listening to early podcasts like, “Inside Out Weight Loss,” and, “The Livin La Vida Low Carb Show.”

I learned that women and men over 40 like me were finding a way to manage nutrition, fitness, and mindset that led to lasting change. Their stories gave me hope and even more desire and determination to take action by completely changing the way I ate and exercised. Their examples led me to eliminate sugar, grains, vegetable oils and seed oils from my diet, and to replace traditional cardio with resistance and interval fitness training.

None of those changes would have taken place without the belief, desire, and faith that those successful people inspired. I wrote Sugar Freedom, started my podcast, and began making YouTube videos in order to give back what I received from them.

The podcast can be found here: The Sugar Freedom Show.

Here is my YouTube Channel: Sugar Freedom.

I hope that you will find real help and inspiration for your health journey here.

I look forward to writing about the next 4 Fs: Food, Fitness, Friends, and Fun over the next 4 weeks. I hope that you will share your success story or any questions about health transformation with me here:

Until next time, be well, and Eat For Yourself,

Catherine Gordon: Author of Sugar Freedom.

Sugar Free Meal Plan

Sugar Free Meal Planning

Here is a simple way to plan your low sugar, low carbohydrate meals.

First, establish how much of each macro-nutrient you will eat.

  1. Protein: 1 gram of protein for each pound of your goal body weight per day. Note: This is an upper limit, and it comes from the high protein tradition of body builders and athletes. This is the amount of protein I have consumed when the goal is to lose fat and gain, or at least retain, muscle.
  2. Carbohydrates up to your personal level of carbohydrate tolerance. Level One: 50 grams per day. Level Two 30 grams maximum per day Level Three: 20 grams of carbohydrate per day maximum (Ketogenic.)
  3. Fat: Enough to get satisfied.

Food List:

Meat, Poultry, Eggs, Fish, Tofu,

Vegetables that grow above the ground.

Low sugar Fruits:

Berries, Melons, Apples, Oranges, Grapefruit if well tolerated.

Fat: Butter, Olive Oil, Heavy Cream, Ghee, Avocado Oil.Other

Dairy: Greek Yogurt, Cottage Cheese, up to 2 oz. of cheese per day if well tolerated.


Bragg’s ACV, Lemon Juice, vinegar, herbs and spices.


Unsweetened Cocoa Powder, Liquid Stevia, Xylitol.

How many meals per day?

Level 1:

50 grams of carbohydrate per day. 3 Meals Per Day. 2 Snacks if desired.

Level 2: 30 grams max of carbohydrate per day 3 Meals Per Day. 1 or 2 snacks if well tolerated.

Level 3:

20 Grams max of carbohydrate per day= Sugar Strike/Ketogenic. 2 or 3 meals per day. May add 16/8 fasting/eating hours if helpful.

See the charts below for food choices.

Protein Choices
Fat, Dairy, and Nut Choices
Vegetable Choices
Fruit Choices

I have been using these food choices for almost 13 years now. This truly is a sustainable approach, especially when you keep listening to your body. E-mail me: if you have any questions or concerns, and as always:

Be happy, healthy, and eat for yourself.

weight loss

The Top Three Weight Loss Myths

 And what to do about them.

The top three weight loss myths are:

1. Eat Less

2. Move More

3. No Pain No Gain

These three myths have caused enormous suffering to the countless individuals who have struggled to lose weight after cheap food became abundant and skinny bodies became fashionable in many parts of the world during the last century.

The three big myths all have something in common. They violate the Einstein Rule which is:

“Solutions must always be as simple as possible, but not simpler.”

All three myths over-simplify weight loss to a devastating degree, especially for people who respond to popular diet and exercise programs by experiencing hunger, fatigue, and injury.

My experience with long term recovery from obesity, and as a personal trainer, certified nutrition specialist, and body transformation coach has taught me that people who have the physiological tendency to store fat in response to the Standard American Diet simply cannot get leaner with  Standard American Weight Loss Advice.

Let’s take a closer look at myth number one.

“Eat Less.” The two biggest promoters of fat building are hunger and cravings for fast foods.  Naturally slender people in a state of good physical health have very little trouble choosing nourishing foods. They eat to satiety and get on with life. 

People who tend to store food as fat, whether this is a result of genetics, life events, economics, or  environment increase appetite to the point of uncontrollable cravings when they try to eat less by counting calories.  What gets measured gets managed, and counting calories with apps and food labels makes it easy, so it’s no surprise that people try this first. 

The trouble is that the foods with fewer calories rarely deliver the amount of nourishment and satisfaction required to turn off the drive to eat.  This leads to the anxiety and frustration that can only be relieved by a fast hit of hyper-palatable foods. Once you get on this hunger, craving, overeating roller coaster it takes a highly nutritious eating plan to get you back on solid ground again.

This plan is simple: adequate protein, carbohydrates, and fat for energy and satiety. (But not too much of either one.) The trouble is that these foods aren’t the ones that are advertised, marketed, and offered to you at every turn. They are the foods you find at the farmer’s market, the butcher, and in the dairy case.  These are not the foods you find at work, in line at the the places you shop, or at the drive thru window. 

Fat burning, weight releasing, inflammation healing foods generally require you to plan, shop, and prepare. I wrote Sugar Freedom in 2013 to demonstrate exactly how I planned meals, shopped, and prepared food in order to overcome obesity and help my clients and readers literally lose thousands of pounds and inches. 

 I believe that you will discover your best diet when you take the time to ask, “What foods nourish and satisfy me?  What foods make me feel good, not just while I’m eating them, but after I’m done?”  The antidote for mythical diet advice is to address the quality of your food and how you react to it before you try to change the quantity of what you eat. 

Once your nutritional needs are met, you will have the freedom to adjust how much and how often you eat, because you have replaced the foods that were over stimulating your appetite.

The most important take away is this: trying to eat less of foods that have been specifically developed to cause cravings and drive consumption will only cause more cravings, hunger, and frustration.

The old advice of eating like your grandparents, shopping the outside aisles off the grocery store, and reserving treats for special occasions is actually a lot more helpful than, “Eat less.”

In my next blog post, I will address myth number two, and share my experience with what works better.

Then I’ll move on to myth number three. All of these myths apply to the goal of finding the individual process that leads you to good health.

Until then be well, and eat for yourself.