How I Ate Donuts and Still Lost Weight – 20 lbs. in 16 weeks
By Alfredo A. Perez de Alejo – I’ve lost 20 lbs. over the past 16 weeks. In that time, I’ve gone from 27% body fat to 19% body fat. If you do the math, that means I lost 21.5 lbs. of fat, while gaining 1.5 lbs. of muscle! No, I won’t be winning any fitness competitions any time soon (give me 6 months). But I’m down several pant sizes, and I feel and look better than I have in years.
So, what did I eat to lose all this weight? Doughnuts. I ate Dunkin Donuts glazed and the occasional chocolate cream doughnuts to be exact.
Wait, before you go stuff yourself silly, I’m not trying to sell you on a new doughnut diet – come on, you know better! I’m trying to illustrate a point. If you want to lose weight, and keep it off, you need to make changes that you can live with…forever!
In my case, I’m a doughnut addict. No matter how hard I tried, I wasn’t going to be able to end my romance with Dunkin Donuts – not without being miserable. And who wants to be miserable?
So I decided to rely on some simple weight loss principles (like burn more calories than you eat) and a healthy dose of exercise, including regular use of the Gravity Rope. And I created a plan that fits my lifestyle and quirks (which includes eating two or three Dunkin doughnuts each week).
Obviously, you can’t just eat anything you want all the time. But if you follow some simple rules, you can make a plan for eating and exercise that you’ll actually stick with in the long run. That’s the best way to lose weight and keep it off. Now let’s talk about how to do it!
The first step in learning what you can eat to lose weight is to figure out how many calories you should be eating.
Let’s talk about calories. What exactly is a calorie? A calorie (or kilocalorie to be exact) is the amount of energy needed to raise the temperature of 1000 kg of water 1° Celsius at 1 atmosphere. In other words, a calorie is just a measure of how much energy is in our food. In fact, for years, scientist and other interested folks measured calories by simply burning our favorite snacks in a sealed container surrounded by water.
Here’s the formula that I used (and you can use) to lose 20 lbs.:
First, figure out your goal weight in pounds.
Second, figure out how many hours a week you workout. Is it 0-1, 2-3, 4-6, 6-8?
Third, multiply your goal weight by one of the following to calculate how many calories to eat each day:
Multiply by 11 if you workout 0-1 hours per week (Goal Weight x 11 = Daily Calories)
Multiply by 12 if you workout 2-3 hours per week (Goal Weight x 12 = Daily Calories)
Multiply by 13 if you workout 3-4 hours per week (Goal Weight x 13 = Daily Calories)
Multiply by 14 if you workout 5-6 hours per week (Goal Weight x 14 = Daily Calories).
If you have a very active job (think mailman, garbage man, father or mother of toddlers), you’ll probably need to eat more than someone that sits at a desk all day. So bump yourself up one. For example, if you have an active job and you workout out 2 to 3 hours a week, multiply your goal weight by 13 instead of 12.
Keep in mind this isn’t an exact science. Everyone is going to be a little different. So if you’re feeling hungry or low on energy, you probably need to eat more. Remember you shouldn’t be miserable or feel like you’re starving. After all this is a lifestyle change, not a diet!
In my case, I started at 222 pounds with a goal of getting down to 185 pounds (I’m over half way there). 37 pounds just felt like too much to tackle at one time. So I broke my weight loss goal into chunks. I set my first goal to 210 and committed to exercising 2 to 3 hours a week. I multiplied my mini goal, 210 pounds, by 12 to get to 2,520 calories per day. 16 weeks later, I’m at 202 and ready to tackle 185!
Before you run off to get your calculators, figuring out your calories is just the first step. Next, you’ll need to figure what kinds of foods you should be eating – I didn’t lose 20 pounds eating 2,520 calories worth of doughnuts everyday. In particular, you’re going to need to figure out your macronutrient requirements or macros. Macros fall into three categories that all humans require: proteins, carbohydrates, and fats. In part two of this article, I’ll show you an easy way to figure out your macros.
In the meantime, let me know if you found this useful. We’re also considering writing a free E-Book for our subscribers that addresses nutrition in a bit more detail. If that’s something that interests you, shoot us an email at firstname.lastname@example.org, and make sure to share this article. Keep Jumping!
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