Counting calories can be a bit of a nuisance .
It can be quite annoying , trying to sit down to a dinner with friends , attempting to mentally measure how much rice is on your plate or estimate the fat in the dressing you use even harder is trying to keep track after the drinks have been poured .
Good luck with that .
On the other hand , calories do matter when it comes to weight loss .
Pretty much every meta analysis we have on weight loss points to being in a caloric deficit as not optional for losing weight .
So the question is , can you stay under your calories and lose weight without counting today in this two part series , we're going to be answering the question of how to lose weight without counting calories with seven science backed steps .
Next week , we will look at the other side and we will talk about how to count calories properly for weight loss , for those that wish to .
Let's look at the advantages of not counting calories .
Number one , people are bad at it so bad that studies show subjects underestimating the amount of calories they eat by up to 47% in another study of women reporting they couldn't lose weight on a 1200 calorie diet experts found that they were actually eating up to 2500 calories a day in many cases .
So people are just bad at it .
Number two , counting calories tends to put dieters in the wrong mindset .
When focus is on counting calories , people begin to ignore the quality of food being eaten .
Yes , you can probably lose weight , eating ramen noodles and Twinkies .
But do those foods give you good energy or help your skin quality or make you feel good ?
Probably not by not counting calories , you're pretty much forced to focus on food quality for weight loss , which is a good thing .
Number three , it's much simpler by not obsessing over every macro nutrient calorie , you're consuming life becomes significantly simpler .
While counting makes sense for body builders trying to reach negative 3% body fat are those who have hit a weight loss plateau .
It usually becomes a burden for people who just want to be generally healthy .
Here are the seven steps for how to lose weight without counting calories .
Step number one pair , high protein meals with low carb vegetables , protein and vegetables are the two most satiating nutrients on the planet .
It and have been shown to keep you from having cravings .
The fiber from low carbohydrate vegetables combined with the high protein foods creates one of the most satisfying meals you can possibly eat Step .
Number two , avoid uns satiating foods like the plague .
On the opposite end , processed foods , flour and sugar have all been shown to be unsatisfying , leading to more cravings and thus more calories consumed .
It's going to be very difficult to lose weight .
If you eat these foods are not counting calories .
Step number three , drink water like a camel .
Everyone knows water is important but drinking more can also help you lose weight .
It has been shown to increase metabolism by 3 to 11% and eliminate some hunger cravings .
Step number four , use decaf coffee , regular coffee or peppermint tea .
In order of craving killers decaf coffee , then peppermint tea and then regular coffee have all been shown to help blunt hunger cravings .
When you start craving sweets are foods you shouldn't eat .
Drink one of these .
Step number five , use the craving question when hunger hits , ask yourself this question .
Am I hungry enough to eat a salad ?
Oftentimes the answer is no and you're not actually hungry .
You just have a craving .
The brain is just trying to get a little hit of dopamine because it's bored and you need to train yourself to distinguish between real hunger and just cravings .
Listening to the body is Uber and pork for those not counting calories .
Step number six , sleep like a bear in hibernation .
Loss of sleep has been directly linked to higher resting cortisol levels and stronger cravings .
So get lots and lots of sleep step .
Number seven , meditate .
Early research has shown that meditation can help with both binge eating and emotional eating .
It's also been shown to help dieters naturally eat less by instilling a sense of mindful eating .
This is where you're slowing down to actually enjoy the foods you eat instead of pounding down meals like a humpback whale at a sardine factory .
So get your nama stay on nerd family before you go .
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If weight loss is something you're interested in , you can also check out our online E course , the science of fast weight loss by clicking the link below .
It's both a fast fat loss program that I created and an E course designed to help you get quick results with science and get your learn on about fat loss .
It covers more in depth about losing weight without counting calories as well .
So feel free to check it out .