Want to Lose Weight?

by Damon on July 11, 2013

When I first sat down to begin the process of writing this post I had every intention of using the title “How Many Calories to Eat to Lose Weight without Exercise” but the more I thought about it the more that title confined what I wanted to say. So I picked a much more open title that allowed me more thinking room and possibly giving me more of a chance to actually inspire others to make a positive change in their own life.

Lose Some Weight

Before beginning I would like to say that I have never claimed to be a nutritionist, dietitian, personal trainer or anything of the sort. I have also never had any schooling of any kind related to health or fitness and everything I know about these subjects I have either read or learned from personal trial and error. So what I’m about to say, as well as with most things on this site, should only be considered food for thought and I highly recommend you do your own reading and research before trying anything you read here. With that being said let me begin.

The Secret to Losing All the Weight You’ve Ever Wanted

Are you ready here it is….buy a bottle of magic pills and quit your job so you can workout eight hours a day seven days a week tah dah, a new skinny you.

Magic Weight Loss Tablets

Sorry, I know that was mean but I couldn’t help it what can I say I’m a little sick and wrong. But really what you just read isn’t funny at all and is actually very scary because on a certain level there are lots of people that actually believe that is what it takes to be thin and healthy which truly makes me sad.

So now do you want to know the real secret to losing weight and maintaining a slim attractive figure for the rest of your life while still eating every single kind of food you love? Of course you do but the way I just worded that sentence probably has you instantly suspicious yet completely compelled to keep reading. Trust me though every word is true. How is this possible? Well, let me tell you the secret and you will understand exactly.


The secret is to eat fewer calories than your body burns on a daily basis or in other words maintain a calorie deficit.


I know you’re probably thinking that sounds like fancy words for starving yourself but that couldn’t be farther from the truth. For me there are days that I have a hard time consuming all the calories I should be getting which brings me to the second part of the weight loss secret.


Not only do you need to maintain a calorie deficit you must also not under eat!


So let me show you how to figure out how many calories you should be eating every day to lose weight. I bet it’s more than you think it is!

How Many Calories to Eat to Lose Weight without Exercise

I first found this article on Builtlean.com about a year ago and it completely changed the way I eat. In it the author gives you a formula on how to figure out how many calories you should consume daily to maintain your current weight. Here is the formula:

Body Weight x 14 = Calories to Maintain Current Weight

Now that you know how many calories to eat to maintain your current weight and all that is left is to figure out how many calories to reduce this number by so that you can start losing weight. What he recommends is reducing the number of calories by 15% to 35% depending on your weight loss needs. If you are extremely over weight you should pick the upper range and if you are only looking to lose a few pounds you should pick the lower end.

As an example say you weigh 200lbs and are very over weight for your height, your formula would look like this 200 x 14 = 2,800 calories to maintain weight. Then take 2,800 x 35% deficit = 840 calories, so taking 2,800 – 840 = your daily target of 1960 calories per day.

By following this formula you should lose close to two pounds per week which in the article I linked to above he also shows you how to figure this out as well. Having mentioned this I hope you’re not thinking “only two pounds a week?” because that is a very negative way of thinking. No it doesn’t sound like much but over a period of six months that two pounds will compound to around 50lbs lost! How does that sound, pretty good right? Beside I’m sure you all know someone maybe even yourself that has lost tons of weight in a very short period of time using pills, diets or even surgery only to gain every pound back and then some. The reason this happens is because you haven’t really changed anything, all you are doing is trying to take a short cut and what you need to be doing is changing the things that got you over weight to begin with. And it’s really that simple!

Congratulations Your About to Be Skinny

What Your About To Look Like!

At this point if you are still reading this and you’re interested in giving this a try I would like to give you some pointers. First and most important:


If you don’t eat breakfast right now don’t start, if you don’t want to exercise don’t, if you like to eat a midnight keep doing it all that matters at least for now is that you stay at your daily calorie target.

And here is an easy way to begin the process:

1)      First go to myfitnesspal.com and signup to be a member, don’t worry it’s free. This is where you will keep track of how many calories you consume every day.

2)      Starting tomorrow get into the habit of weighting everything that goes into your mouth with a food scale. This step is very important and everything means everything.

3)      Slowly start trying to do simple things like not getting seconds or drinking one less Coke a day.

4)      After 3 or 4 full days of tracking all your calories you should now know about how many calories you are currently eating every day. If you are averaging above the number of calories you figured above to maintain weight then the next few days you should concentrate on getting that number down to that point. Once you are at or below that number you should now start trying to get that number down to your daily target.

5)      Have one cheat day every week! On this day the number of calories you eat doesn’t matter. Or do what I do and have two half cheat days, here is how that works. Usually on the weekends I will eat like normal all day then for supper eat whatever I want, dessert and all. This equals about the same as eating whatever I want all day for one day.

6)      Here is a biggie, slowly tweak your food. What I mean by this is start looking for lower calorie substitutes for the foods you already eat. Let’s take bread for example, say you eat Butternut Bread and it is 150 calories per slice, totally guessing, start buying a bread that is only 50 calories a slice. With this one little change if you eat two pieces of bread everyday you could be saving yourself 200 calories per day and not miss it at all. These are the little tricks that turn this from a diet into just the way you eat.

7)      Over the long haul being over or under a 100 calories is not a big deal but do not stray much farther than that. Also remember too few calories is just as bad as too many.

8)      Once you’re not so over whelmed with all the changes you’re making to your diet, about two weeks in, you need to start tracking how many grams of protein you are eating every day. This isn’t as hard as it sounds because myfitnesspal.com does it for you. You should be getting .8 to 1 gram of protein per pound that you weigh. So if you weigh 200lbs you should be trying to consume 150-200 grams of protein a day. This might be hard at first but it will help you lose much more weight. Just don’t go over your calorie target.

And that about covers it, if you follow the things you just read you will lose weight. How much you lose is up to you. The more days you can stick to your target the more you will lose. Oh and one more little secret I haven’t shared is that if you want a chocolate chip cookie from McDonalds then go get one just make sure you track it in your daily calories. Now understand that I’m not saying you can eat chocolate chip cookies all day everyday but I am saying you can eat little things like this here and there just use some common sense. Keep in mind though the faster you remove as much sugar as possible from your diet the faster you will lose weight.

Being that this post is long enough already I’m going to stop for now but I would like to leave you with a quote I feel is very fitting for this topic.

“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment” – Jim Rohn

And if you found this at all helpful please help me out by liking and sharing this on Facebook, Twitter and anywhere else you can think of. Thanks!

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