There is no doubt that calorie counting is a controversial subject. The world seems to have a “eat less, move more” mantra and an assumption that you can only lose weight by creating a caloric deficit. Well, you know what happens when assumptions of made right? Both the mantra and the assumption are incorrect. They are incorrect because they both leave out how hormone levels play a part, what you eat is equally important, and it is possible to lose weight without counting calories. People do it everyday.
Keep in mind that counting calories works for some, but not all. If it works for you, then work it! If you are one of the ones it doesn’t work for, that’s okay. Just know that you can still lose weight and I’m going to prove it to you.
5 Reasons Not to Count Calories
1. Weight loss is possible without it
In an earlier post I mentioned Avocadu’s 21-Day Fat Loss Challenge. The challenge is designed to help you lose weight fast without counting calories. They have a huge private support group that discusses their experiences and results. Many people are having success and finally reaching their goal weight with this challenge.
2. People are bad at it
A recent study showed that people underestimate their daily food intake by an average of 47% and overestimate their calories burned from workouts by 30%. Even dietitians are bad at calorie counting. They are underestimating their intake by 20% on average per day.
3. Calorie labels are inaccurate
According the the USDA, labels can be off by over 20% on the average package. Pubmed published a report proving that 19% of meals provided by restaurants are off by 100 calories or more. Also, the less calories the food item had, the more likely it was that the food had more calories than labeled.
4. It’s boring and inconvenient
There is nothing exciting about trying to calculate every molecule of energy you are consuming. Restaurants, weddings, parties, and basically any fun, social outing makes calorie counting really inconvenient and easier to underestimate or overestimate.
5. It puts focus on inappropriate things
When your focus is only on the calories, you tend to forget about the quality of food you are eating. Is the “low calorie” food you are eating giving you clean energy or improving the quality of your skin? Probably not. It’s for these reasons why I don’t participate in calorie counting.
10 Ways to Lose Weight without Counting Calories
1. Fast and drink coffee
Intermittent fasting is a technique where eating happens in time blocks. In my 11 Myths About Fasting post I talk about more about its benefits. Most people who use this technique skip breakfast and eat a late lunch. During this time, use black coffee and peppermint tea to curb your hunger pains.
2. Pair high-protein with low-carb vegetables in meals
The most important thing you can do is pair high protein foods with high fiber foods for their satiating effects.
- Veggie and egg omlet (heavy on the veggies)
- Chicken breast and mixed grilled veggies
- Extra large salmon salad
These are some of the best meals to keep the body feeling full without excess calories.
3. Avoid non-satiating foods (sugar)
These foods are a dieting nightmare! Not only are they high in calories and bad for hormones, but they also leave the body hungry and desperate for more. Avoid sugar, white bread, butter, rice, chips, doughnuts, ice creams, cakes, etc. Detoxing can help remove all the icky gunk out of your system.
4. Drink lots and lots of water
Everyone knows this is important, but drinking more can help you lose weight. It will float away, pun intended! Water has shown to increase metabolism and eliminate pesky hunger cravings. The minimum is 8 cups per day if losing weight is something you really want.
5. Drink apple cider vinegar
Apple cider vinegar has a wide variety of health benefits including assisting with weight loss. Mix 2 tablespoons of ACV in 8-10 ounces of water and drink it 30 minutes before meals for an added feeling of fullness.
6. Eat protein at every meal
If you want to lose weight naturally, your protein intake has to be high. This is especially true if you are not watching your calories. Eat copious amounts of protein at every meal. It will also keep your body feeling full. You can also you whey protein powder to help you get more protein.
7. Eliminate most carbohydrates
If you are not doing an intense weight training program or long distance cardio, you should eliminate carbohydrates. Because you aren’t doing strenuous activity, the glycogen from the carbs is being converted to fat. Notice how this title says “most”. That doesn’t mean you eliminate all carbs. Your body still needs some carbs if you aren’t doing strenuous activity. It just doesn’t need an excess amount of carbs.
8. Cook with coconut oil
Coconut oil has the abilities to boost metabolism and reduce appetite. In fact, studies have shown that people naturally eat 256 less calories per day when consuming coconut oil. Just be aware of the amount you use because coconut oil does contain a high amount of calories.
9. Get plenty of sleep
Hormonal health is extremely important for steady weight loss. The biggest factors that effect hormones are FOOD and SLEEP. Get a minimum of 8 hours per night. Any less than that is a sign that something needs to be adjusted in your life and/or diet.
10. Try a program to help you do it
Yes, I’m going to promote the 21-Day Fat Loss Challenge again! Why? because it works! It promotes fast weight loss without having to track your calories. People on average lose 10-21 pounds in 21-days and absolutely love it. I see it everyday in the private Facebook group. People post all the time about how this program has taught them how to change their eating habits and find a diet that truly works for them in the long-term. Every day, people share their success, experiences, results, motivation, and recipes.
If you are ready to make some changes in your life, Avocadu.com is a good place to start. Alex and Lauren will teach you exactly how to make the necessary changes in your diet and lifestyle and how to keep them beyond the diet. Watch this free video presentation to see how real people are getting real results in 3 short weeks!