Let’s get real! Counting calories can be a hassle. From portioning your food to recording how much you ate, keeping track of the additives, beverages, sauces, and even the cooking method can overwhelm anyone. But did you know that there are ways that you can learn how to lose weight without counting calories? All it takes is a bit of knowledge and practice.
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So can you lose weight without counting calories?
Losing weight is all about developing healthy eating habits. Habits that will help you eat a calorie deficit diet. But to do so, you don’t always need the scale. You can easily create a caloric deficit by making minor changes to your daily routine without realizing it.
Below are a few great tips to help you get started and learn how to lose weight without counting calories.
Tip # 1: Focus on adding healthier food options
For many of us, losing weight involves constantly planning what we should and shouldn’t eat. Instead of continually contemplating our eating choices, try and focus your attention on what healthy options we can add to our meals. Adding more nutritious food that is high in protein and good fat keeps us feeling full for extended periods, and this allows us to lose weight easier.
For instance, finding creative ways to add more vegetables to your meal is one way to stop worrying about how to lose weight without counting calories.
Some of the ways to add more vegetables include:
- Swapping lasagna sheets with butter squash sheets
- Switching to lettuce wraps from bread or pita wraps
- Adding vegetable-based snacks like cucumber or carrot sticks with hummus
By doing so, instead of focusing on counting calories all day long, you are redirecting yourself to think about ways to ensure your meals consist of lots of vegetables and whole foods.
Tip # 2: Steering clear from processed foods
Another great tip to consider while figuring out if can you lose weight without counting calories is to keep an eye out for processed foods. For years, physicians, dietitians and nutritionists have been highlighting a definitive connection between the rise of ultra-processed foods and obesity; hence, people trying to lose weight should steer clear of it as much as possible.
Processed foods that are sold in jars, boxes and bags in grocery stores are filled with chemicals. They are packed with hidden sugars and fats and are carefully designed by food companies to appeal to your taste buds and be as addictive as possible.
While processed foods may mislead you into believing they are healthy, consuming them guarantees adding a few inches to your waistline. Thus making small changes in your diets can help you to switch from processed foods to healthier homemade options. Some of these include:
- Eating oatmeal instead of a boxed cereal
- Replacing canned soups with homemade soups
- Make your salad dressings instead of buying one from the grocery store
Tip # 3: The importance of a good night’s sleep
Did you know that depriving yourself of sleep can significantly impact your weight? Sleep is like nutrition for your brain; getting too little of it can trigger your body’s cortisol level or stress hormone while limiting natural insulin production. This stress hormone signals your body to conserve energy to fuel your waking hours.
Additionally, the lack of insulin production directly impacts our bodies, where they fail to process fats from the bloodstream and end up storing them as fat instead. As a result, people who suffer from sleep deprivation tend to feel hungrier, less satiated after meals, and constantly complain of having little or no energy.
Tip # 4: Say no to sugary drinks
Believe it or not, flavored water, energy drinks and even diet soda contribute immensely to the number of calories you consume daily. Many studies indicate that we end up drinking more calories than eating them. So, consuming even one less sugary drink a day can greatly impact your weight loss results in just a short period.
So instead of hydrating yourself with sugary drinks, stick to good old-fashioned water and notice how the scale tips in your favor without you even having to worry about counting calories.
The Bottom Line
So if you are still asking yourself the question: can you lose weight without counting calories? Then the answer is yes! By adopting simple lifestyle changes, you can achieve your weight loss goals and maintain your results.
The key to getting rid of the excess weight is to learn how to undo the habits that caused you to gain weight and to maintain a positive mindset.
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