Want to lose weight but got stuck with a complicated task of counting calories?
If you are looking for a permanent solution, easy to manage and get a better result then you need to explore the powerful strategies listed below.
A weight loss plan comes with a list of terms, conditions, restriction, and guidelines. With all these things, losing weight turn to be the toughest task which seems impossible to achieve it.
Is losing weight tough task, or we are making it?
Can anyone lose weight without getting into complex things that make life tough?
Is there any simple strategy that makes life easier and weight loss possible?
Choosing to follow quick weight loss diet is like befriend difficulty.
A right choice may look tough at the beginning but things simplify as you follow. While easy & quick choice will be easy to start but bring on difficulties.
Major diet has its own negative impact like easy to follow but brings toughness in form of craving, hunger, mood swing, fluctuation in the result, and much more.
Such diet makes life tough and there will be no option rather than giving up. It’s not you failed because of your less effort and lack consistency, but it’s due to the choice you made to start with.
Weight loss stuff is a complex task and still many of things add up which creates mess. Legit stuff is tough to differentiate thus anyone can fall for things which cause negative impacts.
One of the most used terms or practice in weight loss is counting calories. Counting calories was not a good option nor it will be for a weight loss routine.
Let’s explore more about Counting Calories and find a better solution for the problem.
1. Build Habits To Keep Weight Loss On Autopilot
Want to achieve any goal and have a greater success rate, you should first consider your habit.
A lasting result is not the result of few day hard effort but a by-product of daily habits. Habits are the key to who you are and the change you want.
Habits are ritual and behavior we perform automatically, allowing us to carry out essential activities without thinking about them. It’s a routine of behavior repeated regularly and occur subconsciously.
To have a simple, better and successful life it’s important to have habits. But the habit you follow decides the result and present situation.
Habits formation takes place with the repetition of certain behavior which becomes automatic. It’s found to takes 66 days to form a new habit. Our brain always looks to save its decision making power in every task so it can be utilized on other complex activities, ends up building habits. Major of task you do daily are the result of habit you have built. (1)
A habit has a loop of cue, routine and rewards…
A cue is a trigger or reminder which triggers our thought or behavior. As you wake up you will have a cue to brush your teeth.
Routine is behavior or action that has been triggered. You follow the action, i.e. Brush your teeth.
A reward is the benefits you get or your brain feel like (many of reward are false and brain like its reward, happens with unhealthy habits). While brushing teeth, the reward is a fresh breath.
All habits follow this habit loop whether it may be healthy or unhealthy.
If you want to build a healthy and break unhealthy habit adopt these two strategies.
Replace unhealthy habits with healthy habits.
Continue to follow a habit for 66 days without a break.
By following these two strategies you can build healthier habits that will help you achieve your fitness and weight loss goal. Weight loss or maintaining is tough when you are addicted to unhealthy habits and routine.
While trying to lose weight or staying fit the best strategy, you can learn is build healthier habits. By building habit you will automate the process and don’t have to spend your daily decision making on every single task.
There are many habits you follow subconsciously and you are the best person to find out your daily habit that has a positive or negative impact.
While there are many unhealthy habits, few are the common followed by major and causing major damage. Go through the list and find better habit to replace with.
Get out of counting calories and start building healthier habits…
Unhealthy Habit: Skipping Breakfast
Calorie and weight gain is a reason which makes people scared to enjoy their breakfast.
Major people quit their breakfast to cut down calorie intake and get faster result. But skipping a breakfast is one of the biggest mistakes that major do and struggle in their weight loss journey or get stuck in losing and gaining cycle.
Healthy Habit: Eat Breakfast
Breakfast was never the barrier to your weight loss goal. The concept of calorie counting or calorie has highlighted it as the culprit. The real hurdle is the food choice you make in your breakfast.
Healthier and balanced nutrients in your breakfast better you feel. It provides satiety for long period, continues energy supply, lower craving and better metabolism.
While skipping breakfast or eating calorie dense food at breakfast, do the opposite.
Unhealthy Habit: Eating During Stress
Eating during stress is a common mistake that major do without realizing. Brain stores how you feel after eating certain foods.
Eating processed food loaded with calories & fat leads to a quick release of dopamine (the feel-good hormone). As you get quick relief from stress due to the release of dopamine, the brain will trigger to eat those foods as you get the cue of stress.
While under stress you lose your will-power to make right food choice and make the choice as your memory guides you.
Healthy Habit: Get Rid Of Stress Before Eating
Emotional eating or eating during stress increases calorie intake without realizing.
Building a healthier habit is crucial to lose or maintain weight. The reason behind unhealthy food choice is increased cortisol hormone (stress hormone). Get rid of it and you are done.
A healthy habit you can adopt is going for a few minutes walk to feel better. As your stress level lowers, you can eat if you still feel hungry while making a healthier food choice.
You can adopt a healthier habit of few minutes walk to feel better. As stress level lowers, you can eat if you still feel hungry but make a healthier food choice. Choose water, fiber, and protein-rich food.
Unhealthy Habit: Depending On Unhealthy Foods For Taste
Taste of a meal can’t be compromised. We are addicted to taste, and its need to be met through a meal. It’s common that people are overdependent on unhealthy or processed food to enjoy taste and flavor.
Over-dependency on such food has increased intake of calorie and rising weight gain issue.
Healthy Habit: Find a better combination of food and dishes to enjoy the richness of healthy foods.
Unhealthy or processed foods aren’t just tasty and rich in flavor even healthy food are rich in taste. It all depends on the combinations and right meal planning. You can enjoy healthy foods without getting crave for an unhealthy one.
Unhealthy Habit: Drinking bed tea first thing in the morning
If you follow this routine every day as you wake up then it’s time to quit it and choose a healthy one. It may have little impact on weight loss but it has high impact on health and also hinder your daily routine.
After a cup of tea or coffee, you won’t feel the need to eat breakfast thus creating hurdle in your path.
Healthy Habit: Have healthy morning ritual
After wake-up, you should first hydrate your body with water instead of any types of caffeinated drink.
4-5 piece of nuts or 1 spoon of chia seed or a fist size fruit is the best way to provide the body with required energy after waking up.
5. Eating Habit
Unhealthy Habit: Eating Fast
If you have a habit of eating fast, then you will eat more than required without realizing, thus increasing your calorie intake. While eating fast you won’t be able to enjoy the rich flavor of your meal.
Healthy Habit: Eat Slow and Enjoy
It takes 20 minutes to realize that you are full so it always suggested to eat slow. While chewing food longer (it’s said 32 times but you can start with 15 times) helps to break food into the smallest particle. Smaller the food particle better it absorbs taste from it.
6. Body’s Signal
Unhealthy Habit: Not listening to the body’s signal
Body is smart enough to guide you right but you but ignore its signal.
Healthy Habit: Listen to body and act as it guides you
When you feel slight hunger, go eat a balanced meal. When you feel full, stop eating. Body signals hunger and fullness you should always listen. Ignoring it will create a hormonal imbalance or increase calorie intake while disturbing your progress.
Instead of perfecting the impossible task of counting a calorie, try to incorporate healthy habits into your routine which are much easy to do. If you follow healthy habits you won’t feel the need to count calorie while you realize the potential when you follow it for a few weeks.
2. Eat More Healthy Foods To Cut Need Of Counting Calories
A healthy and successful weight loss starts with healthy habits followed by eating healthy. Healthier you eat better will be the rate of progress. Nutrition is the most important part and should be given higher importance.
If you are planning to lose weight, calorie intake will be crucial. Difficulty or easiness will depend on your calorie intake. While effects of calorie intake depend on the food choice you make, healthy or unhealthy.
Are you still trying crash/fad/quick weight loss diet?
It can be termed by multiple names. Naming doesn’t matter but the thing matter is the negative impact it brings to health, weight loss goal or in our happiness.
There is nothing like a perfect and quick solution without compromising. Instead of trying and switching random diet look for a permanent solution.
What does a random diet provide?
1. Waste your time: Time is precious that you will lose while trying random diets. You might waste few months while trying and switching diets but end with no result.
2. Lose Health: While on a quick fix you don’t lose weight but you lose health.
3. Increased health problems: Nutrition deficiency is real with a fad diet and so the health problem rise with it.
There are many other things like lower confidence, mood swing, etc.
What’s the solution?
Solutions are simple; eat healthy and you are set to lose weight and get better health.
To eat healthy follow few of these most efficient techniques and it will lower the burden and boost the result.
1. Eat More Protein To Reduce Appetite, Increase Fat Burn And Help Gain Muscle
You might have come across many claims about protein negative impact on bone or cause kidney disease, all things are just nonsense. A healthy individual can eat 1-2 gm of protein per kg of body weight.
Instead of many claims made there is no evidence to support it.
But its effect on satiety, fat burning ability, and effectivity on weight loss is proven.
Increasing protein in meal lower the hunger rate and increase satiety. (4)
Protein is the best partner for your weight so use it smartly to get the best from it.
- Divide protein intake equally into every meal.
- Prefer to eat complete protein in every meal
- You can eat more animal protein like chicken, fish or egg in each meal.
- For vegetarian, you can add dairy products and the combination of grains and pulses to make a better complete protein combination.
Follow this rule and you will get major benefit from your meal.
2. Eat More Fiber Dense Foods To Make You Feel Full With Fewer Calories
Another nutrient to consider for your meal and weight loss goal, its fiber.
Eating fiber-rich vegetable lower the calorie intake, slowdown food digestion for continuous energy flow and helps in healthy detoxification.
Major of weight gain issue is with fast digesting meal responsible for quick breakdown and absorption. With increased fiber intake you will feel full for long as food takes time to digest.
While slow digestion of food leads to slow release of energy, preventing the need to deposit excess calorie as fat. As the dependency of fat deposition decreases, the body is ready to burn the stored fat.
You can increase your fiber-rich vegetable intake without worry of calorie.
Increase fiber dense veggies in each meal along with protein. A better combination of each meal increase satiety for long and supports a healthy and faster weight loss.
3. Eat Fat For Taste And Satiety
One of the most held reason for the increased health problem.
But fat is not the reason for the arising problems, but its the choice and quantity that matters.
You need dietary fat in your diet along with maintaining its right intake.
Like sugar, salt and spices; fat also have a unique taste. Our taste buds sense those flavor in a meal. While planning a meal it’s not a right choice to cut your fat intake as it makes your meal taste boring and dull.
You soon feel the burden to follow those diet and quit in middle. While missing fat in the meal means you are losing fat-soluble vitamin.
Don’t consider fat as a problem, eat dietary fat or say the healthy source of fat.
4. Stick To Complex But The Required
Carbohydrate the source of energy is also considered the root of the problem.
Problem is not with carbohydrate but it’s with type and quantity.
If you eat the wrong type of carbohydrate (e.g. Simple carbohydrate) then you will gain weight. Same is with quantity, excess calorie not required at the moment get stored as fat.
If you are planning to lose weight, then it’s important to eat carbohydrate but the right type and quantity.
Eat the required amount of carbohydrate and you will see a faster change in your weight loss.
You need not eliminate carbohydrate food from your diet to attain the goal. Just eliminate or limit carbs from sugars, sweets, sodas, and starchy foods like bread, pasta, potatoes, etc.
Focus on complex carbohydrate to get energy but these type of carbohydrate breakdown and absorbed slowly unlike simple carbohydrate which is easily absorbed.
When a plan a meal with balanced nutrients of protein, fiber, complex carbohydrate, and fat; you will stay energetic for long without hunger or energy crash.
4. Hydrate Yourself
The last nutrient in the list is water…
Water is the most important nutrient not considered for weight loss but it’s for health.
Drinking water can increase calorie consumption (due to increased metabolism) but not to a great extent to consider it for faster weight loss.
But that doesn’t mean it’s not helpful…
Drinking water has little effect on weight loss. For better metabolism body need enough hydration to keep up the cellular activity.
While drinking water help to flush out toxin and promotes daily detoxification without any fad detox routine.
3. Minimise The Least Unhealthy and Quit The Worst To Cut Unwanted Caloires
The food choice you make will decide the rate of progress.
If you eat the food which causes hurdle, then it will delay the progress.
You need not quit food you like, instead quit the unhealthiest processed food. While eat food in control which has little impact.
90% of your food intake should be from the unprocessed source while you can enjoy the rest of time, every week.
List out food you can quit and food you can enjoy without being a hurdle in weight loss.
Follow tips to enjoy the food you like…
- Control portion size to lower calorie intake
- Eat slowly to enjoy the richness of taste, by this you get maximum flavor with less calorie intake
- You can prepare food you like at home with better ingredients combination
To enjoy food, you need not depend on outside food. There are many healthy, nutrient, taste and flavor-rich food you might not have tried. Find such recipes and prepare yourself to enjoy healthy food without compromising taste or goal.
4. Listen to Your Body To Make Right Decision
Want to lose weight, improve health or have other fitness related goals?
But are you listening to your body to guide you the best thing for it?
Many hurdles arose due to the continuous negligence of the body’s signal. Still, things are neglected and the problem arises. You won’t realize what is the real cause of the problem.
Things aren’t complicated but we make it.
Due to many of concept towards weight loss, many things are assumed just to get the easiest way out. But those easy way turns out to be the toughest and longest.
Our body is the smartest thing but we underestimate its ability and act opposite against it. Thing’s aren’t like we think or assume.
There may be many theories about; how a body works and to manipulate it to get the fastest result. But by manipulating body is and won’t be possible as it hasn’t changed much from the of evolution.
There are many way bodies try to signal and you should listen to it.
Go have a healthy and well-balanced meal as body signal’s hunger when it lacks food. As you know the food is the main source of energy when the reserve of food decreases body feels it a right time to eat to prevent depletion of food or energy.
Hunger wasn’t a problem until today’s modern diet termed it. Modern diet consider hunger as the problem as it makes you eat and eating means your calorie intake increases. But not all foods or calorie are made equal.
The real problem with increased calorie intake is the dependency on processed foods. Processed foods are loaded with calorie while lacking nutrients responsible for satiety and hunger control.
Fight hunger and weight loss with making right and nutrient balanced meal. As you make a right food choice, you won’t have to worry about counting calories or weight loss.
Feeling full is a signal that body says its full and there is no need for more food. Listen to this signal and stop eating as excess intake won’t do good.
If you feel full, then don’t force yourself to eat to go through a schedule. Schedules are a set-point, not a compulsion to follow exactly.
Why should you listen to your body’s signal?
Body function is complex, and it’s tough to handle at one’s own will. To cut the complexity it guide’s us in form of a signal which is controlled by hormones.
There are hormones guiding us through every step like hunger, satiety, stress, happiness, etc. Hunger hormone boost when energy reserve lowers so it pushes hunger hormone to eat. If you neglect it, body push more hormone to make you eat. There is no healthier option than eating a healthy meal when you get hungry.
While with satiety, it takes around 20 minutes for the body to realize its full. If you eat slowly without hurrying your body will track food intake and satiety, lowering your food and calorie intake without trying.
While many time its tough to decide whether we are full. It’s recommended to eat till you feel 80% full while slow eating kick hunger hormone to tell that you are full.
5. Get Active To Burn Extra Calories And Deep Stored Fat
Nutrition does the major work, but still, you need fitness routine to get the maximum of the routine. A diet will help to lose unwanted weight but for a perfectly toned body, you need fitness routine.
Without a fitness routine or being active its tough to improve strength, endurance, and energy level you desire. Nutrition will boost energy but physical activity will add a bonus to your gain.
Physical activity doesn’t just refer to workout in the gym lifting a weight or running on the treadmill. It’s about active lifestyle choice you make throughout the day.
Make daily active choice instead of an easy one. Take stair instead of an elevator if you have to just go 2-3 floor. Walk to nearest place instead of taking a cab. Go for a short walk with the friend or family. Choose active choices throughout the day and you will end up burning lots of calories.
While there are many exercises like intensity interval training that need not more than few minutes, so you don’t have an excuse you don’t have time. While body weight or a set of a dumbbell is also enough to get started and keep progressing. You don’t need an expensive gym membership or make extra time for the gym when you lack time due to extreme body schedule.
While you can make time for 3-4 workout day in your weekly routine. Whether you go to a gym or do at home or any place, it doesn’t matter; the thing that matter is workout done.
While you need not depend on workout routine to stay fit. There are many fun kinds of stuff you can add to your routine. Go on a trek with the friend in nature and you will enjoy the activity. Cycling, swimming or sports activity will make you active and you won’t feel the burden or get bored to continue.
The role of a fitness routine is to increase calorie burn and build a leaner body. Fitness routine helps to burn deep stored fat for faster weight loss. While it promotes muscle gain for lean and firm body shape.
6. Have A Time To Relax And Enjoy To Get Out Of Complexity
Weight loss is not tough until you try to push hard.
Among those are trying unwanted diet and get into the most complicated task of counting calories.
Don’t get stuck in counting the calorie, relax and enjoy the process.
Get Enough Sleep and Get Rid Of Stress
Get deep sleep and get rid of stress from your life. Disturbance in sleep and stress level can disturb body function and hormonal balance.
Disturbance in sleep and increased stress level are a reason for many health problems.
Inadequate and low quality sleep is one of the strongest risk factors for obesity.
Lack of sleep can lead to weight gain due to multiple reasons like
Increased stress hormone (cortisol) which increase appetite
Increased need (crave) of calorie and fat dense food as it boost feel-good hormone serotonin, required to cut the stress hormone.
You prefer calorie dense food as late night snacking while disturbing eating habit the next day
Lack of sleep can disturb your weight loss progress, so you need to take care of it.
While cutting your stress level; a gift of modern lifestyle responsible for increased risk of chronic diseases. Stress is the result of increased cortisol hormone which increases fat accumulation and health problem follows it.
To cut stress, get involved in a fitness routine, yoga or meditation. Also, make time to complete your sleep which is best to handle stress.
7. Change Focus From Weight Loss To Improve Health
The final thing to consider is; focus of your goal. To set your goal on autopilot, you need to make right effort. Trying to lose weight is the worst things that many people go through.
Weight loss without health is incomplete and not recommended. There are many ways to achieve a goal but all of them don’t provide a lasting result. A weight loss isn’t worth if it can’t be maintained.
A healthy habit, right nutrient intake, limiting things that become a hurdle and other such things which make a healthier lifestyle. With right focus, you will take the right decision. You lose weight along with improving health rather than compromising anything.
While changing focus you need to give yourself time to achieve the desired result. Don’t force yourself to lose weight in the shortest time period. By limiting time to lose weight, you will adopt unwanted practices that won’t do any good to your health.
Give yourself time and go slow, it’s acceptable.
But a quick strategy does little good but postpone your goal.
It’s great to get lasting result that comes slowly than struggling with the quick fix with no result.
Start with right choice instead of an easy one. Improve your lifestyle and you won’t have to struggle again in your life to lose weight or stay healthy.
Cheat-Sheet To Lose Weight Without Counting Calories
Stop crushing yourself under the burden of diets, cutting or counting calories and other rules and restriction. You don’t need to a huge list of tricks to get the desired.
Simple but practical things give more result than complex and impractical. You don’t need tons of things to get the result instead you need small but consistent actions towards it. You need not count calorie or points or adopt starving routine anymore.
As you wake up drink a glass of water for better bowel movement and healthy detoxification
Have a healthy breakfast, you can include egg in your breakfast for better satiety
A balanced for every meal should comprise high protein and fiber with complex carbohydrate and fat.
If you were counting every time you ate, then avoid that strategy. Eat healthy and see what you are eating. Enjoy the foods you eat instead of hurrying. Adopting things that simplify your life instead of creating an extra burden.
Build healthier habits and quit that promise shortcut or quick result. Stop counting calories instead build habits.
Listen to your body and make the right decision.
Stop looking for quick fixes and provide your body with the best as it need not as some fad diet suggest.
Major of things will get simplified if you make the healthier choice. Go through the guide and highlight the things you can first start with. Make small changes but keep on improving and you won’t ever have to worry about counting calories.