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Lose 12 Pounds in 12 Days Eating 12 Krispy Kreme Donuts

Lose 12 Pounds in 12 Days Eating 12 Krispy Kreme Donuts

So you want to lose 12 pounds and still eat your donuts?

First off, I have to tell you the truth. This is possible… but only for a short period of time. If you want to drop up to 12 pounds for a weekend at the beach or a sports weigh-in, this is for you. It will ONLY work short-term. As a personal trainer, my goal is to spread fitness knowledge, not skew it. You will minimize your sodium intake toward the end to minimize water retention. It is a low-carb diet, so you will deplete your glycogen stores (your body stores carbohydrate in your muscles in the form of glycogen). You will also limit your water intake in the final days.

You will lose up to 12 pounds of weight, not 12 pounds of fat. A lot of that weight will be water and glycogen. The good news: you will lose 4 or 5 pounds of actual fat in the process if you followed this 12-day program perfectly and let me tell ya, 5 pounds of fat is no joke.

I will explain at the end of this article how you can continue to eat donuts daily and still keep the weight off, but that just won’t happen in 12 days.

There are metabolic differences between men and women.

The average male burns maybe 2200-2400 calories daily. The average female burns about 1600-1800 calories daily. These numbers vary GREATLY depending on your activity level; just look at Michael Phelps’ 12,000 calorie daily diet. We’re talking about the average working class male or female.

Now, in order to lose weight, you need to be eating fewer calories than you are burning. There are 3500 calories in a pound of fat. This diet will help you lose up to 4 or 5 pounds of actual fat given the number of calories you are consuming. The best part: that weight stays off as long as you don’t binge on bad foods afterward. We’ll manipulate your carbohydrate, water, and sodium intake in order to get the final 7 or 8 pounds for the short-term.

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Now: The Donuts.

Remember how I said that you need to burn more calories than you consume in order to lose weight? That is literally the only requirement you need to meet in order to lose fat. It’s been proven time and again in science journals and studies. It’s cool, because once you know this, you realize you can fit in some of your favorite junk foods on occasion (though I don’t suggest making this a norm).

What I do suggest is fitting some junk food in if you’re really craving it. Why? Because I’d rather have you squeeze a donut in than break down and binge on 5 or 6 of them. One donut won’t throw you off track. Half a dozen will. Minimize your small junk food treat to once a day though.

The reason I say Krispy Kreme donuts is because a single glazed Krispy Kreme donut contains only 200 calories. If you’re not a fan of Krispy Kreme glazed donuts, any tasty 200 calorie snack will do.

The Diet:

Breakfast

1 Krispy Kreme Donut
8 oz Skim Milk
Black Coffee

Lunch

2-4 Eggs
2 Slices Bacon
Half Avocado

Dinner

6-10 oz Chicken OR Pork Chop OR Fish (or any lean meat)
6-10 oz Broccoli OR Mushrooms OR Zucchini (or any cruciferous vegetable)

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Dessert/Snack

4-8 oz Strawberries OR Blackberries OR Raspberries (any seeded berry)

*Ladies, please follow the low end of the ranges. Guys, stick to the high end.

You’ll start your day off with your donut (or any other tasty treat) and some coffee for energy. If you don’t drink coffee, skip it. The milk perfectly complements your donut and gets you some high quality protein as well. Dairy free? Almond milk will do.

For lunch, you’re going to eat some bacon, eggs, and avocado. The extra fat in this meal will curb your hunger and give you that extra energy kick you’ll need on this low-calorie diet. Make sure you drain the excess grease from the bacon though. The extra calories will otherwise throw off your results.

For dinner, you’re going to have a hefty portion of grilled or baked lean meat, complemented with a hefty portion of cruciferous veggies to help keep you full.

Your dessert will be berries: sweet, but healthy and low-calorie. Depending on your schedule, you can have this as a snack at any time during the day. Current studies show that meal timing has little to no effect on your body composition at the end of the day. Feel free to shift this snack to whenever you choose.

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Manipulating the Water Weight

For the first 9 days, feel free to salt and season your eggs, meat, and veggies however you want. Drink at least a gallon of water daily to flush out your system. On the last 3 days, refrain from salting anything. Days 10 and 11, restrict your water intake to half a gallon. On the final day, only drink one 16.9 oz bottle worth of water and cut out the bacon too much sodium.

By manipulating your sodium and water intake in this way, you will flush your system of excess water weight and lose quite a bit of weight in the process. Remember this is NOT fat and will only stay off in the short-term.

The Icing on the Donut

In order to get that full 12 pounds, I suggest going on a 30-60 minute brisk walk every day. This will increase your daily calorie burn by 200-400 calories. Over the course of 12 days, that’s 2400 to 4800 calories. Remember 3500 calories is a pound of fat. You could even walk more. Any extra distance you walk will just be more pounds lost, given you do not increase your food intake.

No cheating on the diet folks. A single bad day will throw off your results, even if you’re just accepting a piece of candy at work. Follow this religiously and you will see results. So what are you waiting for? Go out there and buy yourself some donuts.

The Long-Term Solution

If you’re really looking to transform your body long term and keep the weight off, you have to continue eating in a calorie deficit. The diet stated above is pretty extreme and not the most sustainable, so I’d suggest increasing the daily calories so that it is easier to stick to. If you saw good results following the 12-day plan and found it easy to stick to, then STICK TO IT. Weight loss is all about finding what works for you.

As long as you are eating in a calorie deficit, you will lose weight. It doesn’t matter if it’s donuts or broccoli. Broccoli will obviously keep you more full though and it’s heart healthy see why broccoli would be the smarter decision?

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First, you’ll have to figure out how many calories you can eat daily without gaining or losing weight. The only practical way to do this is by trial and error. Just consume the same number of calories for a week and if you maintain weight, you’ve found your maintenance calories. If you gain weight, drop the calories and try again. If you lose weight, increase the calories and try again.

Once you know your maintenance calories, you can eat 500 calories fewer than that number daily in order to lose 1 pound per week. You could even eat 1000 calories fewer than that number daily in order to lose 2 pounds per week.

In my experience personal training, most people go wrong on cheat day. If you have a cheat day and can eat a good amount of food, you can easily consume enough calories to pack on the entire pound or two you lost during the week. My suggestion to prevent this is to have just one Cheat Meal every week so that you successfully lose weight.

Now that you know how weight loss works, go achieve your goals!

Featured photo credit: Pexels.com via pexels.com

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Drew Kocak

Online Personal Trainer / Fitness Blogger

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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