Just Stop Eating So Much!

By Ted

2565-just-stop-eating-so-much.jpgJust Stop Eating So Much! is a weight loss plan written by former “Fat Funny Kid”, Gregg McBride.

Gregg created his plan after he successfully lost 275lbs and kept the weight off for 10 years. He tried many “fad” diets, support groups, and expensive weight loss programs, but in the end the only thing that worked for him was learning how to very simply “Just Stop Eating So Much” and get moving.Gregg McBride once weighed 450+ pounds (his scale wouldn’t go any higher) and says that he was winded just by talking on the phone. When he was finally able to “release the weight” (as he puts it) by eating less and moving more, his life changed.

In the book, the author shares his personal struggles with being overweight including the discrimination, the embarrassment of flying on an airplane, and the inability to connect with anyone romantically. After being asked by people for 10 years how he was able to remarkably lose the weight, he decided to outline his plan and publish Just Stop Eating So Much! .

The title of Gregg McBride’s book came from the advice he was given by a muscular workmate when then, 450 pound Gregg, asked him how he could lose weight. At first Gregg said he was disappointed with such simple advice, but the more he thought about it, the more it made perfect sense.

Diet Basics

Just Stop Eating So Much! first takes a look at the eating habits of thin people and compares them with the eating habits of fat people. Gregg then outlines how fat people can start incorporating the eating habits of a thin person.

Dieters are instructed to drink a lot of water, eat 5 times a day, and to avoid all types of processed and packaged food. Just Stop Eating So Much! includes a detailed meal plan and meal options so that the dieter can prepare meals and follow McBride’s plan easily. Whole foods such as whole grains, fruits, vegetables, lean meats, legumes, low fat dairy, coffee, and tea are incorporated into the plan.

Just Stop Eating So Much! also includes a shopping list and a family meal planning guide to make the plan more user friendly for those with busy schedules and families. Mcbride includes many other eating tips and recommends that dieters get at least 7.5 hours of sleep while on his program.


Exercise is an important component of Just Stop Eating so Much! and dieters are advised to start small by doing exercises that are suitable for their body types as well activities they find enjoyable. Walking is highly recommended as a good starting point and McBride also gives other recommendations like muscle training and yoga. He says exercising 3 to 4 times a week is essential for the greatest amount of success on his program.

Just Stop Eating So Much! Conclusions

McBride includes in his plan many tips and suggestions to assist the dieter in being successful including food diaries, ways to track success, online resources, dealing with stress, and how to deal with temptation. McBride, in addition to being a weight loss success story, is a professional writer and this book is an easy and enjoyable read.

Obesity and weight loss are complex issues and Just Stop Eating So Much! probably simplifies the process somewhat as the methods that worked for McBride probably won’t work for everyone. A person has to find a plan that works best according to his/her unique situation and needs.

However, Gregg McBride’s plan is based on solid nutrition, calorie restriction, and exercise along with some elements of dealing with emotional reasons for over-eating, so I think many would find success on the Just Stop Eating So Much! plan and will be able to relate to Gregg McBride’s story as well as be inspired by his success.

Just Stop Eating so Much! is available on Amazon.


  1. RichReWil

    “Gregg then outlines how fat people can start incorporating the eating habits of a thin person.
    Dieters are instructed to drink a lot of water, eat 5 times a day, and to avoid all types of processed and packaged food. Just Stop Eating So Much! includes a detailed meal plan and meal options so that the dieter can prepare meals and follow McBride’s plan easily. Whole foods such as whole grains, fruits, vegetables, lean meats, legumes, low fat dairy, coffee, and tea are incorporated into the plan.”

    Have to say that I certainly don’t fit this concept of how thin people eat!

    I’ve always been skinny but:
    1) I don’t drink a lot of water, in fact, very little
    2)I eat lots of processed and packaged food
    3) I rarely eat veg or grains
    4) I eat a lot of HIGH FAT dairy

    so any of these fat people following this particular thin person’s diet habits might instead find themselves getting ever fatter. Hahahaha.

  2. Divine

    I can never drink more than 4 glasses of water everyday. I know it’s essential to my diet and I have been trying. I have been taking weight loss pills as it’s the fastest way to shed off unwanted weight. I will try harder and eat more healthy foods and drink plenty of water.

  3. Terry

    Great title! I tire of these eat as much as you want and don’t bother exercising weight loss plans that ignore basic rules of health maintenance.

  4. Clint

    I am currently a strength and conditioning coach for high school athletes, most of whom are already in fair shape and I am pushing them to the next level. I’d like to start helping more people closer to my age (50) who are way out of shape. I understand the nutrition portion pretty well. When and how do I make the jump from the gentler exercises like walking and swimming to more intense interval training.

  5. Susan

    If I can get this book from the library I’ll give it a read. Thanks for the suggestion.

  6. Dan

    I lost my weight of 95 pounds and have kept it off better in my late 40’s and at 50 than I ever have for years by exercising everyday, as well as counting calories. Most studies show that people tend to lose muscle mass and require fewer calories as they get older. You might argue this is not the aging process, but rather that people get less active as they get older. Just eating less, UNLESS one was really pigging out, does not correct by itself the loss of muscle mass. Gregg, as I stated, was eating 9000 calories a day- he definitely needed to eat a lot less. I, on the other hand, was often consuming fewer than 2000 calories a day and not losing that much weight. My metabolism had slowed down. Metabolism can be raised by regular, daily exercise, both cardio and strength- this kind of exercise is very crucial for older persons to lose weight to counter the drop in metabolism. I have not missed a day of exercise in over a year, and this exercise has worked better than “Just” not eating so much, although it is important not to eat too much, because exercise raises one’s metabolic rate. “just stop eating so much” IS great advice if the person had really been eating up a storm- because as I stated, it is hard to exercise off an ultra high calorie diet.

  7. Alexie

    The answer is to forget about weight loss. Really, forget about it. Work on the depression. If you can feel better, a lot of other problems will either solve themselves, or seem manageable.

    THE best non-medication way to feel better is exercise. Just a walk. Start small, don’t worry about equipment, just go for a walk. Then walk a bit further. And so on.

    I’m talking from personal experience. I was very overweight and depressed and beat myself up all the time. But I was eating high calorie foods as a way of self medicating (it’s very effective, by the way). So no way could I change my diet. Once I stopped being so depressed, the weight began to drop off by itself.

    One problem at a time. If you try and do too much, you’ll just fail and then you’ll feel worse, perpetuating the cycle.

  8. TristanD73

    If I had believed the popular, negative myth that losing weight over age 50 was nearly impossible and written in stone then I never would had lost nearly 60 lbs. I refused to believe it but did have to work hard. Exercise, counting calories–quite religiously. And making a lot of people in my circle of family and friends aggravated as I said NO NO NO to their constant eating and offers of heavy/fat meals.

    My mind determined my success, not the myth. “Just stop eating so much”—good advice. Practical. And stop making excuses. I had plenty until I realized that my long-term goal had to be my daily holy grail.

    My body is more efficient now at taking off the 2-4 lbs I gain on occasion. It’s easy to maintain. Who would’ve thought this could happen to a previous lifetime yo-yo dieter?

  9. LBC

    So where were all those fat people in the 1930’s.

    Sorry, but that’s a cop-out. Not knowing how to eat well on a budget is not the same thing as it being impossible, because it’s not. We were poor when I was a kid and we didn’t grow up eating junk because my mother cared about our health. Junk food costs more than people think it does. Yeah, you can feed four people for $10-$15 at McDonald’s, but it’s only one meal. Spend that on the right ingredients at the grocery store and you can feed them for a couple of days. The problem is that people don’t know how to shop, don’t know how to cook, and don’t want to bother.

  10. Chef E

    This article is very , very much the truth. I enjoyed all that was said and learned something from it!

  11. Heather

    Increased obesity is partly our fault, but moslty not. It is expensive to eat healthy in the USA and cheap to eat fast, non-nutritious food that is high in calories. Our bodies use fat to surround toxins we breathe in and absorb to keep us alive. The key is to cleanse those toxins out and the fat will go with them.

  12. ArrowSmith

    I gotta think about budgeting some Twinkies into my afternoon snack. You know, instead of an apple.

  13. Dan

    I just watched him on the Today show and you tube- he looks fantastic and not just thin, but also fit. Yes, indeed, Gregg was just 26 when he lost his weight- he hadn’t hit middle age just yet. He also was consuming 9000 calories a day. Of course just eating less applies to him. I would never claim that for the vast majority of people, that they could lose weight by exercise when they were still consuming 9000 calories a day. My guess is that the majority of people would have to consume fewer than 3000 calories a day to be able to lose weight by exercise. There are a lot of people, however, who consume far less than 9000 calories a day and still don’t lose weight. For those people, it isn’t quite that simple- just eating less does not correct a slow metabolism, which can be raised by diligent exercise, both strength and cardio.

  14. Dan

    The twinkie diet works! That man lost a lot of weight just eating twinkies. I am half joking and half serious. Twinkies can often be budgeted into a weight loss diet, but a person needs nutrients too.

  15. ArrowSmith

    I can’t stop eating twinkies, HELP!!!! I’ve already consumed 3 boxes and 3 more to go! Can you feel the diabetes?

  16. ArrowSmith


  17. Dan

    I swear that before I lost my weight I was actually eating less than I do now. Lots of times I would eat very little and lose some weight and then I would stop losing weight. From what I have gathered, a person’s metabolism slows down quite a bit from the loss of muscle tissue, esp. after a person turns forty. I am now 50- I started this last successful weight loss journey 2 years ago. This loss of metabolism is one reason that it was actually exercise, rather than eating less per se that helped me to lose weight. Of course I made sure I didn’t eat like a pig and attempted to eat right when I was losing the weight. Many persons might envy how much I can eat now, that is over 3000 calories a day and maintain my weight of 160-162 at 6 foot, but I have to exercise each and every day at least an hour. Before I really ramped up my exercise, I swear I couldn’t consume nearly this many calories and not gain weight. I also do some strength training as well to combat sarcopenia as I age. It is very important to cut out processed foods and eat a lot of fruits and vegetables. It is also crucial for me to track how many calories I am consuming. But JUST doing this doesn’t really raise the metabolism of someone in middle age. I bet what Spectra said is very true of many young persons, that they just need to eat less-their metabolism is still quite high. But for someone middle aged, it is not so simple as that. I guess what worked for me was not eating so much OR so little, and exercising very religiously everyday.

  18. Spectra

    Yes, it’s really not that tough–if you look at how much food a fat person usually eats in a day, you realize that it is a LOT of food and most of it is usually processed. I think cutting out processed foods is one of the biggest keys to success–when you avoid the refined carbs and fill up on veggies and fruits and protein, it’s easier to eat less and still feel full.

  19. Lestamore

    Someone needs to write a book about how to be self disciplined and motivated, especially for depressed broke people. I think that would eliminate the need for a lot of diet info. It seems the only advice I ever get comes down to ‘keep trying’ but I really don’t know where it breaks down because it seems that sometimes, when I know I should do something, instead I don’t do it. Is my brain defective? Was I just born lazy? Is there something I can do besides live through this torturous and frustratingly pointless bs?

  20. Moshe Kaye

    In the past my battle has always been with hunger as I yo-yo diet in my everlasting battle of the bulge.

    I just read Gary Taubes “Why We Get Fat” book and now am eating many more high protein food, complex carb foods and this has helped a ton. As much as possible i am limiting my consumption of white sugar and white flower. Also, no more pre-processed foods. I now make my own lunches and eat very few pre-processed foods.

    I am also exercising 4-5 times a week.

    I am down 20 lbs in 12 weeks and am NOT having the hunger pains that I have experienced in the past.

    YMMV but this is working well for me and i suspect it can work for many others!

    No real secret here! Eat good quality complex food, exercise more and you will lose weight!

  21. Doris

    Yes, it is actually that simple. The core principle is “eat less, move more”. No need to contribute our hard earned money to the multi-million weight loss business.

  22. LBC

    I won’t say it’s the whole story, but it’s a big part of it. Sorry. Nobody wants to hear that it’s that simple (simple, not easy), but for most of us, it is, and I include myself in that.

  23. Duane

    “The title of Gregg McBride’s book came from the advice he was given by a muscular workmate.”

    Typical advice given by people who’ve never had a weight problem and are fit.

    Ultimately though, it IS how you lose and keep off the weight.