How to Lose Weight Without Counting Calories
This post is for anyone who is frustrated by trying to eat healthy, but not losing weight.
Two important notes before we dive in:
Losing weight won’t make you happier, better or more worthy of love. Ever.
I recommend working with a professional to make sure that a weight loss goal is appropriate, healthy and realistic for you. This is especially true if you are pregnant, breastfeeding, have certain medical conditions, or have a history of disordered eating or yo-yo dieting.
So, if you know you’re loveable just as you are, and you have a realistic, healthy weight loss goal, read on.
Weight loss can only occur when your body is burning more energy than you’re consuming. This is also known as a calorie deficit. Any diet that has ever resulted in weight loss is operating on this principle.
Does that mean that you have to count calories?
Not necessarily.
Counting calories or “tracking macros” is a tool that can be very useful in some instances. I recommend it for people with really specific goals, and at times as an exercise to help my clients understand portions, nutrient intake and calorie density. But it’s not a forever thing, and it’s certainly not for everyone.
So for those of us who don’t have the time or the desire to weigh, count and track everything we eat, here are five ways to get into an energy deficit without counting calories. You can use them all, or choose one to work on, and build from there.
Don’t want to count calories? Try these strategies:
1. Cook at home using whole foods
This is the foundation of sustainable weight loss. If you’re eating out a lot, or eating a lot of processed foods, it’s going to be very difficult to be in an energy deficit. Restaurant and convenience foods are rich in refined carbohydrates like sugar and flour, and often contain a lot of oil- making them extremely energy dense. Whole foods are generally much lower in calories, and harder to overeat. Aim for 90% of your meals to be home cooked.
2. Fill half your plate with veggies at every meal
Vegetables are filling because they take up a lot of space in our stomachs, and they’re rich in fiber that takes a long time to digest. Making this a goal will increase your intake of fiber, vitamins, minerals, antioxidants and even water. Plus, most vegetables are so low in calories that they will automatically help you lose weight. I love doing big salads, sometimes even pre-chopped/ from a bag to make this easier. Making up a large tray of roasted veggies that you can add to several meals over a few days is nice, too.
3. Stop snacking (and/or try time restricted eating)
Try eating three full meals a day, and nothing more. Some people find it helpful to set a “stop time” for the day (otherwise known as time restricted eating) to limit evening snacking. I don’t generally recommend skipping breakfast because of its awesome ability to regulate our appetite for the whole day, but simply eliminating evening snacking and any other little nibbles throughout the day can have a massive impact on weight loss. If you love dessert or an afternoon snack, see how you feel eating a smaller portion, or planning to have it several times a week instead of every day.
4. Eat till you’re 80% full
Reducing your portions by just a little bit consistently is a simple way to create an energy deficit. Practice eating till you’re satisfied, but not beyond. Go slowly and use all your mindful eating strategies. If you’re a person that always finishes what’s on your plate, begin taking 80% of what you’d normally serve yourself. You can always go back for more, but start with less and see how you feel. Chew, savor, enjoy.
5. Be conscious of calorie dense foods (even if they’re healthy)
You don’t need to fully eliminate any food groups in order to lose weight, but it is helpful to know what foods are more energy dense than others. While you’re losing weight, you may want to consider choosing smaller portions of the following foods:
Nuts, seeds and nut butters
Avocados
Oils and butter
Products made with refined flour
Products made with refined sugar
Meats with higher fat content
Dairy products with higher fat content
Alcohol
These tips will help you achieve a calorie deficit and lose weight, but for most people, the tricky part is consistency. I recommend going slowly, and making small adjustments that you can easily maintain. Make a habit of planning and prepping, and be flexible. Include intentional treats (no food is off limits!) so that you never feel deprived and feel the need to binge on junk food.
You can find more weight loss tips, including how to deal with cravings, here. This article from Sigma Nutrition is also extremely helpful. And remember, there’s no rush. If you get stuck, keep tweaking, keep going, and don’t hesitate to seek help!
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