Have you tried to lose weight by counting calories? Do you end up starving and unsatisfied? Or, have you decided to give up on weight loss because you’re hungry all the time when you cut down on calories?
If so, you’re not alone. Many people just like you throw in the towel because they’re sick of feeling deprived when they eat less. Don’t give up hope because there is another way.
Try to aim for slow, steady weight loss by eating nutritious foods and moving more. The key is to eat filling foods with low calories.
Are you ready to find out how to lose weight without counting calories?
Follow these tips for replacing high-calorie foods with smart food choices as part of a healthy lifestyle.
Fill up with Fewer Calories
If you’re wondering how to eat fewer calories, these foods are the answer. They’ll help you fill up while eating fewer calories. So, make these examples of low-calorie foods your top choices.
- Fruits and vegetables: spinach, broccoli, carrots, watermelon, berries and apples
- Low-fat and fat-free dairy: Low-fat milk, fat-free yoghurt, and low-fat cottage cheese
- Broth-based soup: Vegetable broth, chicken and beef broth and tomato soup
- Whole grains: Brown rice, whole wheat bread, whole-wheat pasta and popcorn
- Legumes: Black or red kidney beans, pinto beans, and green peas
- Chicken, lean meat and fish: Salmon, skinless chicken breast, lean beef
These are all low calorie-dense foods that make you feel full without unnecessary calories. Calorie dense foods are the ones you want to eat if you hope to lose weight without getting hungry.
How to Lose Weight Without Counting Calories with Low Carb Diets
Low-carb dieting became a popular way to lose weight quickly when Dr. Atkins introduced his low carbohydrate eating plan in the 1970s. Through the years, other low carb diets popped up, such as the South Beach and Paleo diets. Today, eating the ketogenic way is all the rage.
Following low carbohydrate diets like these results in rapid weight loss without counting calories. The keto diet relies on cutting carbohydrates and increasing fat and protein. Also, you can’t eat any sugar when you’re following the keto diet.
The following daily calorie ratios of food for the keto diet are the most common, but they can vary depending on your circumstances:
- Carbohydrates – 5 to 10 percent
- Protein – 10 to 20 percent
- Fat – 70 to 80 percent
If you’re wondering, “Do I count calories on keto?” No, you don’t have to. If you decide to try a keto diet, you’ll pay more attention to carbohydrates than calories.
For example, you won’t be able to eat any breads, cereals, pasta, rice, potatoes, corn and other starchy vegetables. Also, you can’t consume legumes, beans and many fruits.
Exercise is very important for weight loss and a healthy lifestyle. When you’re trying to take off a few pounds, the more physical activity you do, the more calories your body burns for energy.
Did you know your body continues to burn calories even after you stop exercising? This is called resting energy expenditure.
Cardio exercise burns more calories than strength training. So, follow a cardiovascular exercise routine with varying intensities if you want to burn the most calories.
If you don’t exercise much right now, start your workout routine with 50 minutes per week. The easiest way to get started is to begin walking. Once you feel comfortable doing that, work up to 200 minutes per week.
Having a workout buddy can help keep you motivated and encourage you to keep moving.
If you eat nutritious filling foods and exercise regularly, it’s easier to stay within your calorie range for losing weight. It’s all part of changing to a healthy lifestyle, which improves your health and fitness.
Get Enough Sleep
Getting plenty of rest when you’re trying to lose weight is essential for success. If you’re not getting a full night’s sleep, your brain gets tired. This leads to poor decision making, which makes it harder to control your impulses.
In fact, a study published in the American Journal of Clinical Nutrition showed that people who didn’t get enough sleep were more likely to have late-night snacks.
Also, the snack choices were high-carb and fatty. So, make sure you get at least eight hours of sleep per night to resist snacking on high-carb, sugary snacks.
Use a Smaller Plate
Using a smaller plate at dinnertime can help you control your portion sizes, so you don’t have to worry about calories. When you see your plate full of food, your brain thinks it’s getting plenty to eat.
You might be thinking this would never work for you, but research shows that using a smaller plate helps with portion control. Your brain thinks you’re getting enough food, so you feel full.
Foods to Avoid
When you’re cooking your food, avoid frying. This adds unnecessary fat and calories to your meals. It’s healthier and lower in calories to bake, roast, broil or stir-fry with nonstick cooking spray. This way, you don’t add any extra fat calories.
Along with fried foods, you want to avoid high-calorie, low-nutrient snacks. These include chips, sugary snacks and high-calorie carbohydrate snacks.
Also, keep track of what you’re drinking. Alcoholic beverages are high in calories, as well as soda and fruit juices. Keep it simple with water.
Of course, fast food packs on the calories. One value meal can have a whole day’s worth of calories with none of the nutrition. Foods like cheeseburgers, fries, chicken nuggets are full of fat and calories that can pack on the weight.
Begin Long-Term Weight Loss Success
What really drives successful weight loss isn’t how many calories you eat. It’s the type of calories you eat. How to lose weight without counting calories depends on the nutrition of the food you eat.
For example, 300 calories of non-fat Greek yoghurt and fruit are not the same as 300 calories of iced chocolate cake.
Do calories matter? Yes, they do. But if you eat healthier, exercise and get enough sleep, you don’t have to worry about going over your daily calorie count.
Read more about health, wellness, diet and fitness on our blog. Start living a healthy lifestyle today.