10 Steps to Losing Weight Without Counting Calories
If you have ever researched how to lose weight, there is a 99% chance you have been told about counting calories. There is quite a bit of controversy surrounding the topic.
This is because most fitness experts still subscribe to the “eat less, move more” mantra.
However, there is a problem with that. This theory operates under the assumption that weight loss comes ONLY from being in a calorie deficit.
Which is wrong.
Other things like hormone levels also play a big role.
It’s not just about how much you eat. What you eat is equally important. And designing a strategy around losing weight WITHOUT calorie counting is not only possible but something we do every day!
And we’re not saying by any means that counting calories is wrong or doesn’t work. Absolutely not. Because it does work for some people.
But it doesn’t work for a lot of people and for most of our clients.
Many people just feel that it’s not a great way to live — tracking every single calorie of every day.
Here are a few reasons why you may not want to count calories:
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Weight loss is possible without it.
If you eat the right foods, you don’t ever have to worry about counting calories.
Our entire fat loss program, the 21-Day Fat Loss Challenge is designed around FAST weight loss without calorie counting. You can read more about it at the bottom of this article.
People are notoriously bad at it.
So bad in fact that a recent study showed people underestimate their daily food intake by an average of 47% and overestimate their calories burned from workouts by 30%.
That’s a HUGE amount.
Even the use of apps isn’t foolproof as the foods are often added by users that are miscalculation serving sizes and related calories.
Calorie labels are inaccurate.
The USDA has shown that labels can be off by over 20% on the average package.
In this report published on Pubmed, 19% of meals provided by restaurants are off by 100 calories or more. Also, the less calories the food item had, the more likely it was that the food had more calories than labeled.
It’s boring and inconvenient.
Nothing is less exciting than trying to calculate every molecule of energy you are eating…
Except maybe watching paint try or waiting for water to boil.
Restaurants, weddings, parties, and basically anything “fun” makes calorie counting super inconvenient and inaccurate.
It makes people focus on the wrong things.
When the focus is on only calories, people begin to forget about the quality of food being eaten. Yes, you probably can lose weight eating small amounts of ramen noodles…
But will that give you clean energy? Or help your skin quality? Will it keep you full?
No. It’s for these reasons I don’t really subscribe to the “counting calories” mantra.
Here are our 10 tips for losing weight without counting calories.
1. Try Intermittent Fasting
Intermittent fasting is a technique where you specifically go period of time without eating.
No, it’s not starvation and it’s perfectly healthy with plenty of health benefits.
Think of it more like skipping breakfast or eating a late lunch and skipping dinner. When you aren’t eating, drink black coffee or peppermint tea to curb hunger.
Try having your first meal of the day around 11 am or 12 pm.
If it doesn’t work out for you, don’t sweat it and move on down this list.
2. Pair High-Quality Protein + High-Fiber Veggies at Every Meal
Protein will keep you full and help you burn fat faster and vegetables that are high in fiber will help you digest that protein.
Examples include:
- Egg omelet with vegetables or a side salad
- Lean chicken breast and broccoli
- Salad with salmon
These are some of the best meals to keep the body full without the excess calories.
3. Avoid Sugar and Processed Foods Like the Plague
Avoid foods that come in cans, boxes, and bags as much as possible.
Even most “health foods” that come packaged wreak havoc on your gut health and your waist line.
They also often leave you hungry and feeling unsatisfied shortly after.
Limit your intake of sugar and all processed foods as much as possible. At least out of your every day routine.
4. Drink Water Like You’re in the Desert
Most people don’t drink enough water.
Fact.
Everyone knows water is important, but drinking more can also help you lose weight. It has been shown to increase metabolism and eliminate pesky hunger cravings.
You’ve probably heard that 8 cups a day is about right but we find it’s easier to keep track of in ounces because “cup” size varies and people just forget.
Try drinking 100 ounces per day — spread throughout the day so you don’t have to move into the bathroom all morning.
5. Add Apple Cider Vinegar to Your Diet
Apple cider vinegar has a variety of awesome health benefits, including helping people lose weight.
Mix 2 tablespoons of ACV in 8-10 ounces of water and drink 30 minutes before meals for an added feeling of fullness.
I also drink apple cider vinegar in my water when I’m fasting or just generally trying to curb hunger throughout the day!
6. Eat More Protein
We already mentioned this once when it came to eating healthy, balanced meals.
But I can’t stress it enough.
Protein is KEY to fast weight loss and building more muscle, which in turn helps you burn fat even faster.
There is no way around this, and I talk about it in almost every article on this website.
If you want to lose weight naturally, your protein intake has to be HIGH.
Try eating 25 grams of protein at every meal.
7. Eliminate Most Carbohydrates
If you are not doing an intense weight training program or long distance cardio, you should eliminate carbohydrates from your diet as much as possible.
Because you are not doing a strenuous physical activity, the glycogen from the carbohydrates is being converted into fat on the body.
Eliminating them will help you detox, improve your gut health, and help your body process nutrients better when trying to lose weight.
8. Start Cooking With Coconut Oil
Coconut oil, unlike other oils, has been shown to boost the metabolism and reduce appetite.
In fact, studies have shown that people naturally eat 256 fewer calories per day when consuming coconut oil.
Just beware of the amount that you use, because it does contain a high amount of calories.
Start by swapping it out with butter and olive oil when you’re cooking.
9. Get More Sleep
As stated before, hormonal health is VERY important for steady weight loss.
The biggest factors that affect hormones are FOOD and SLEEP.
Get a minimum of 8 hours per night. Any less than that is a sign that something needs to be fixed in your life and/or diet.
10. Remove the Guesswork With a Solid Plan
If you want a full program to help you incorporate all of these things, without the guesswork and the calorie counting, our 21-Day Fat Loss Challenge does just that.
Our clients lose an average of 10-21 pounds in just 21 days…
But even better than the weight loss is the feedback we get from people about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
We have over 1,000 people in our private support group going through the Challenge together, and every day they are sharing experiences, results, motivation, and lots of recipes!
If you are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”
Click here to start YOUR 21-Day Fat Loss Challenge today to see how real people are getting real results in just 3 short weeks!
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