Today, in this two-part series we’re going to be answering the question of how to lose weight without counting calories with 7 science backed steps.
My eCourse The Science of Fast Weight Loss:
thehealthnerds.com/the-science-of-fast-weight-loss-course
Next week 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:
#1. 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 they were actually eating up to 2500 calories a day in many cases.
#2. 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 probably can lose weight eating small 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.
#3. It’s much simpler
By not obsessing over every macronutrient and calorie you’re consuming life becomes significantly simpler.
While counting makes sense for bodybuilders trying to reach -3% body fat or those who have hit a weight loss plateau, it usually becomes a burden for normal people who just want to be generally healthy.
Here are 7 Steps for How to Lose Weight WITHOUT Counting Calories
Step #1. Pair high protein meals with low carb vegetables
Protein and vegetables are the two most satiating nutrients on the planet and have been shown to keep you from having cravings.
The fiber from low carbohydrate vegetables combined with high protein foods creates one of the most satisfying meals you can eat.
Step #2. Avoid unsatiating 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 calories consumption.
It’s will be VERY difficult to lose weight if you eat these foods and are not counting calories.
Step #3. 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 3-11% and eliminate pesky hunger cravings.
Step #4. Use Decaf Coffee or Peppermint Tea to Blunt Cravings
In order of craving killers, decaf coffee, then peppermint tea, and then regular coffee have all been shown to help blunt hunger cravings.
So when you start craving sweets or food you shouldn’t eat, drink one of these.
Step #5. Use the craving question
Lot’s of people say things like “I’m hungry” and go eat without actually listening to their body to see if that is true or not.
When hunger hits ask yourself this question, “Am I hungry enough to eat a salad?”
Often times, 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 cravings.
Listening to the body is uber important for those not counting calories.
Step #6. 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 (which you should be doing anyway).
Step #7. Mediate
Early research has shown that mediation can help with both binge eating and emotional eating.
It’s 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 Namaste on nerd family!
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Today, in this two-part series we’re going to be answering the question of how to lose weight without counting calories with 7 science backed steps.
My eCourse The Science of Fast Weight Loss:
thehealthnerds.com/the-science-of-fast-weight-loss-course
Next week 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:
#1. 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 they were actually eating up to 2500 calories a day in many cases.
#2. 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 probably can lose weight eating small 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.
#3. It’s much simpler
By not obsessing over every macronutrient and calorie you’re consuming life becomes significantly simpler.
While counting makes sense for bodybuilders trying to reach -3% body fat or those who have hit a weight loss plateau, it usually becomes a burden for normal people who just want to be generally healthy.
Here are 7 Steps for How to Lose Weight WITHOUT Counting Calories
Step #1. Pair high protein meals with low carb vegetables
Protein and vegetables are the two most satiating nutrients on the planet and have been shown to keep you from having cravings.
The fiber from low carbohydrate vegetables combined with high protein foods creates one of the most satisfying meals you can eat.
Step #2. Avoid unsatiating 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 calories consumption.
It’s will be VERY difficult to lose weight if you eat these foods and are not counting calories.
Step #3. 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 3-11% and eliminate pesky hunger cravings.
Step #4. Use Decaf Coffee or Peppermint Tea to Blunt Cravings
In order of craving killers, decaf coffee, then peppermint tea, and then regular coffee have all been shown to help blunt hunger cravings.
So when you start craving sweets or food you shouldn’t eat, drink one of these.
Step #5. Use the craving question
Lot’s of people say things like “I’m hungry” and go eat without actually listening to their body to see if that is true or not.
When hunger hits ask yourself this question, “Am I hungry enough to eat a salad?”
Often times, 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 cravings.
Listening to the body is uber important for those not counting calories.
Step #6. 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 (which you should be doing anyway).
Step #7. Mediate
Early research has shown that mediation can help with both binge eating and emotional eating.
It’s 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 Namaste on nerd family!