3 Steps to Enjoy Dessert While Losing Weight

My first job was with one of the biggest sugar companies in the world (I like dessert).

10 years later, as a full-time fitness guy, I look back and laugh at that origin story.

But I’m glad I had that experience.

Because after working with clients on their nutrition, there’s a consistent pattern I see with those who have long-term weight loss success.

Long-term weight loss success with nutrition is less about elimination, and more about moderation.

Which means it’s probably a good idea to learn to enjoy some desserts while trying to lose weight.

Here are 3 steps to do this.

1. Budget for calories

Treat your food intake like a budget.

The right financial budget can bring financial freedom. And the right nutritional budget can bring food freedom.

To calculate your calorie targets, use a free online “Total Daily Energy Expenditure”. This tells you what your “budget” is.

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

If you are trying to lose fat while building muscle, protein intake needs to be a bit higher.

3. Track to enjoy

Now that you know your calorie and protein targets, the next step is to track what you eat so that you can enjoy dessert.

A food tracker will calculate 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 target 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!

If you liked this, check out the Layman’s Fitness Newsletter, where I release similar content like this every week.

The information provided in this article 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.