Sick and tired of counting calories? I hear you…it's the most annoying of all weight loss efforts. Not to mention that it can even affect your mental health.
In fact, I've been telling people I train to quit calorie counting for years. The only exceptions are those with more ambitious fitness goals, like folks trying to get shredded.
And since you landed on this page, I'm sure you want to know…
Can You Lose Weight Without Counting Calories?
Instead of counting every single calorie when trying to lose weight, focus on adopting healthy eating habits. Choose whole foods and lean proteins, and pay attention to portion sizes and hunger cues. This will guarantee that you eat fewer calories without reading labels.
Of course, doing more physical activity will also help with achieving calorie deficit.
And if you wonder whether dieting or exercising is more effective for fat loss…the latter has minimum impact without going hard on nutritious foods.
That said, workouts won't be the main topic of this article.
But if you exercise and want to reach your goals quicker, check out SKALD. It's the best-selling thermogenic fat burner from BELDT Labs, which is the main reason I partnered with them.
Now, let's see what else you can do instead of counting calories.
Approaches to Weight Loss Without Calorie Counting
Okay, let me serve some alternatives to that mind-numbing calorie counting. We'll be chowing down some breakfast, lunch, and dinner tips. Then, I'll give you some more easy-to-follow hacks to help you drop body weight without going crazy over numbers.
And don't worry. I won't talk you into starving…as Anita Johnston says:
“Counting calories is not the answer, because eating is not the problem”
Rise and Shine
A warm cup of water with lemon and honey is the first thing I do in the morning. It kickstarts my metabolism and boots up my brain without spiking my blood sugar. This combo keeps me full for about an hour, and my body gets to wake up naturally.
Breakfast was a bagel with cream cheese for years, but not anymore. I love the taste, but it makes me hungry again in no time…and it clocks at least 450-500 calories.
Now, when I'm ready to eat, I go for two boiled eggs or a banana, depending on my schedule. The eggs pack protein to keep me full, and the bananas have fiber and potassium for sustained energy.
Either choice with the healthy honey included gives me less than half the bagel's calories.
So, there you go…an easy way to significantly reduce your morning calorie intake without counting.
Midday Meal
Most folks are used to grabbing whatever is quick and easy, usually something processed. I get it…those convenience foods save time, but eating processed foods isn't doing your waistline any favors.
Others trying to lose weight often fall for one of the common fat loss myths…Cut the Carbs. Not a healthy diet, I'd recommend. Your body needs energy to power through the rest of your day.
And you have the folks trying to consume fewer calories by eating tiny portions. Nothing worse than feeling like you haven't eaten after a meal…and then facing a bag of chips by 3 PM.
I can hear you asking…so, what's the solution?
Keep your portions the same, but swap out refined carbs for fiber-rich alternatives. I'm talking whole grains, beans, and veggies. They'll keep you full longer and are a recipe for a healthy weight and mind…most importantly, there is no need to keep the calorie counter on.
Here's what I do at least 3-4 times a week:
I'll have a big ol' salad with grilled chicken or salmon, lots of colorful veggies, and some quinoa or brown rice. It's satisfying, doesn't leave me feeling like I need a nap, and I'm ready to tackle an afternoon meeting or workout.
Evening Eats
Being irresponsible at dinner is one of the main causes of weight gain.
Since you aim for the opposite, my advice is to eat your protein first. It fills you up faster, keeps you satisfied longer, assists with hunger hormones regulation, and triggers some fat-burning hormones.
I used to pile my plate with pasta and barely touch the chicken. Since I started to eat protein first, I'm no longer inhaling carbs like they're going out of style.
And who doesn't like eating out?
Here is my trick…instead of hitting up the usual spots and eating everything on my plate just because it's there, I now opt for gourmet restaurants. Yeah, it costs a bit more, but portions are more reasonable, and the quality is top-notch.
Turn these switches into habits, and you'll naturally cut calories without having to count 'em.
Snacks and Deserts
In most cases, snacks mean more calories, but there is no need to quit. Instead, go for fresh juice, smoothies, or raw bars if you want something that isn't liquid.
I'll whip up a quick green smoothie with spinach, banana, and a splash of almond milk when I need a mid-afternoon metabolism boost. Or, I'll grab a raw bar made with nuts and dried fruit for extra energy before hitting the gym.
And dessert? Sometimes, you need a little something sweet to cap off the night, and there is nothing wrong with that. Just don't dive into a pint of ice cream…plain yogurt with fresh fruits is the alternative.
It satisfies that sweet tooth without undoing the hard work. You're getting some extra protein and vitamins. There is no need to count how many calories you've consumed during the day.
It's a win-win, no matter how you look at it.
Few More Tips to Reduce Calorie Intake
Starting with fellow coffee lovers. That morning Joe might be sabotaging your weight loss efforts…even if you drink it black, it makes you hungry. And let's not even talk about the calories in cream and sweeteners.
Green tea is the coffee's health-conscious cousin I met about 6-7 years ago. It gives me a gentle caffeine kick and revs up my metabolism. It is one of the key ingredients in effective fat burners for a reason.
Now, about that “stay hydrated” advice you've heard a million times.
It's not wrong, but there's a trick to it…drinking a glass of water before meals. It's one of the best natural ways to suppress your appetite. Trust me, you'll find yourself eating smaller portions and not counting calories as often.
Lastly, here's a kitchen hack that changed my life. I used to make enough food to feed a small village, thinking I was being efficient. Problem is, having all that extra food around is like an all-you-can-eat buffet in the fridge.
Now, I cook just enough for one dinner. No leftovers means no going back for seconds (or thirds). It's more time-consuming, but it helps me manage stress levels…and I eat fresh, better quality meals.
Alright, Let's Wrap This Up
Ditching the calorie-counting obsession means making smarter choices that become second nature. From rethinking your breakfast to tweaking your dinner habits, these small changes add up to big results…I promise.
You'll feel better, have more energy, and reduce stress.
So, give these tips a shot and see how they work for you. And if you're about to start your first weight loss journey, check out my beginner's guide.
