There’s one simple rule to weight loss: eat fewer calories than you expend. One pound of fat is equal to about 3,500 calories, and to shed one pound of fat in a week you need to eat about 500 fewer calories every day. But more often than not we can’t be bothered to count our calorie intake, let alone try to recall what we eat each day. And not all calories are created equal – some make you feel full while others don’t, leaving you wanting to eat more and more after certain meals or snacks. That’s why you shouldn’t focus on the numbers but instead try to keep things simple. Here’s how to lose weight without counting calories.
Eat more protein
Protein is your new best friend when it comes to losing weight. Studies have shown that people who consume food rich in protein are more likely to lose weight that those who eat low-protein diets, given the high metabolic boost. When you eat protein, there isn’t much energy left over to use for fat storage. Protein is also more filling than carbohydrates or fat, which means that it helps to reduce your daily calorie intake. Add protein to every meal and you’ll find it easier to lose weight without counting calories.
Drink more water
Numerous pieces of research have confirmed that increasing water consumption is an effective way of increasing fullness, therefore reducing your calorie intake. Iced water actually speeds up your metabolism, since your body needs to heat the water to body temperature, increasing the metabolic rate by 40% in the process. It helps you stay hydrated, which means you’re less likely to mistake thirst for hunger and eat when you don’t need to. If you want to lose weight, try swapping high-calorie drinks for a glass of zero-calorie water – it helps!
Know when you’re full
Most of us overeat not because we’re hungry, but because we’re bored, worried, anxious, or depressed – we use food as a way to handle our emotions. But you need to exert control over your cravings to lose weight, and hold back from eating when you’re starting to feel full. Practice mindful eating by asking yourself if you’re really hungry, or if you’re just eating for the sake of it.
Use smaller plates
The design of your dishware may guide your food portion in ways you don’t even realize. There’s no denying that using a smaller plate will help in your weight loss schemes. The bigger your plate or bowl, the more you end up eating – choose a smaller plate and you end up eating less. Still, it won’t help much if you eat multiple servings of food served on small plates. It goes without saying that achieving an appropriate calorie intake still comes down to discipline, so you need to limit the number of servings you eat at each meal.
Track your weight
Everyone knows that they should monitor their weight closely when they’re on a diet. To avoid any variation, weigh yourself every morning before you getting dressed. If you find your weight increasing, then look to reduce your meal portions; if, on the other hand, your weight is decreasing too quickly, let yourself eat slightly larger dishes.
The idea of losing weight without counting calories is clearly not as easy as it sounds, and may take some time to adjust to. If you want to start a weight loss program, contact us today and talk to our nutrition experts.