Lose Weight Without Counting Calories? Yes, it is possible.
Be honest! How many of you have counted points or calories? I know I am guilty of it.
If you know my personality – I like structure. So, yes -- I fell into the same trap of counting calories and writing down every morsel that went into my mouth at a few points in my life. While I did see some success, I have got to say that the process made me a little obsessive and took the enjoyment out of eating; and I love food!!
Starting out on a nutrition or fitness program, I do recommend food journaling or using something like My Fitness Pal for some good ol’ eye-opening education. So many people have no idea of what they’re truly putting into their mouth until they document it. It definitely will make you think twice, not only because you are recording it, but also when you have to share your food diary with your coach. Ha-ha!
I have a handful of clients that find food journaling is what keeps them successful, so we keep it in their program. But, the majority of clients use it for learning the basics of what they are actually eating in terms of protein, sugars, fiber, etc. Once they get it, the only thing we are counting is the number of nutrient dense foods they are consuming.
Wait! So, I don’t need to count calories to lose weight?? No siree! BUT, you do need to learn that not all foods are created equal.
I wish I had a dollar for every time I was asked the question, “How many calories do I need to eat and how many calories do I need to burn to lose weight?”
Don’t get me wrong; the popular equation about calories in and calories out is something that you can’t completely ignore. However, the more important question should be, “What TYPES of foods and exercise should I be doing to lose fat and keep it off?”
Here are my sure-fire tricks to incorporate into your healthy lifestyle and kiss counting calories goodbye:
1. Protein – Eat a lean, quality protein with all meals and snacks.
2. Green Vegetables – Eating more green vegetables keeps us satisfied and fueled without adding unwanted calories.
3. Fiber – Eating more fiber keeps us full and clean on the inside. A diet high in fiber also controls blood sugar levels and keeps cholesterol low.
4. Lift Weights – Working the large muscle groups burns fat. Burning fat is #1 in weight loss.
5. Drink More Water - Simply drinking two glasses before meals would suffice in keeping you full and boosting metabolism. Aim for ½ your bodyweight in ounces of water per day.
6. Sleep - Inadequate amounts of sleep can alter hormones, and you end up with increased hunger and uncontrolled cravings.
For nutrition, the key for best results is to stick with Nutrient Dense foods. According to Dr. Joel Fuhrman, “Nutrient-dense foods are rich in vitamins, minerals, phytochemicals and antioxidants – and are low in calories.” Make sure to include as many nutrient dense foods in your day, such as Kale, Peppers, Broccoli, Berries, Eggs and Chicken.
The biggest takeaway here is to listen to your body’s hunger and satiety signals. Yes, counting calories does and will work, but for how long? Losing weight needs to be sustainable, and if you don’t want to be counting calories for the rest of your life, try these little tricks I learned along the way instead.
Let’s get Fired UPP,
P.S. If you feel like you are doing the right things with exercise, but just need extra guidance and accountability with nutrition, I offer a 1:1 Online Nutrition Coaching program. If you have any questions, I’d be happy to chat! Just send me an email to set up a call.