3 Steps to Enjoy Dessert While Losing Weight

Hey there - it’s Don.

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🔎 What’s Inside

• 3 steps to enjoy dessert while losing weight

• Sleep scrub

• Microbreaks

• Chill out on cold plunging

• 18 high-protein, no cook recipes

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💪 Deep Dive

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3 Steps to Enjoy Dessert While Losing Weight

There’s a pattern I see with those who have long-term weight loss success.

Moderating foods > eliminating foods.

(think self-control from Titus 2:6)

Which means if you’re trying to lose weight, it’s probably a good idea to learn to enjoy some desserts with moderation.

Here’s an approach I’ve seen work.

1. Budget for calories

Treat food intake like a budget. 

The right financial budget brings financial freedom.

And the right nutritional budget brings food freedom. 

To calculate your calorie budget, use a free online “Total Daily Energy Expenditure”.

2. Plan for protein

Protein is an essential macronutrient, makes you feel more full, and is needed for recovery and other metabolic processes.

The guidelines around protein intake are different depending on who is asked. 

Here’s my suggestion: 0.6g - 1.0g of protein per pound of bodyweight.

To lose fat while building muscle, strength training will also be on the menu.

So protein intake needs to be a bit higher to help with muscle recovery.

3. Track to enjoy

A food tracker calculates how many calories and protein you’re eating each day.

You can use MyFitnessPal, LoseIt!, MacroCalculator, or other options available online.

Here’s where the magic happens. 

➡️ If you hit your daily minimum protein target, and you have calories left over… eat whatever you want.

So the game becomes how can you hit your protein target while having calories leftover at the end of the day.

For example, if my calorie budget was 2,000, and my minimum protein target is 120g, here’s what I’d do:

• Breakfast: 3 eggs + cottage cheese + berries

• Lunch: 2 chicken thighs + salad + avocado

• Snack: apple + 2 tbsp of peanut butter

• Dinner: 4oz ground beef + asparagus + sweet potato

That gets me to 1,600 - 1,700 calories and 115g - 120g of protein.

I have 300 - 400 calories left for something fun.

Like a small bowl of Cookie Two Step ice cream from Blue Bell (my family’s favorite).

Enjoy!

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🔎 Finds

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Sleep scrub

Microbreaks

Chill out on cold plunging

18 high protein, no-cook recipes

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I’ll see you next Friday.

Be strong,

Don

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The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.