There are number of reasons people have for weight loss. Whatever might be the reason, you all have considered counting calories at least once. The goal of a calorie-counting diet is to stay within a target number of calories each day. Also, you need is to keep a strict watch on the food you consume & the amount of calories it will contain. We all think it is the best way to lose weight. Although it works for some but not for everyone. There are plenty of ways and strategies that you can implement to fulfil your goal of weight loss without counting calories at all.
Weight loss refers to being energy deficit and energy is measured in calories. So all you need to do is burn off more energy than you’re taking in, to lose fat, but that doesn’t mean to count calories. For most of the people, it’s not effective because they just can’t stick to it or they hate the effort to calculate the amount of food they intake. It only works for a few people who like it too much & get obsessed with this technique.
Furthermore, this act of counting calories itself can cause weight gain. Ever imagined how??? Well, when you consciously count and limit your calories, your appetite increases, you crave for processed foods and sugary foods and it will lead to accumulation of fat. So, the very thing you do to lose weight might actually result in weight gain.
Here are a few tips to lose weight without counting calories:
1. FOCUS ON WHOLE FOODS:
Ensure that your diet primarily consists of whole foods like fruits, vegetables, dairy, beans, lentils and seeds. It can organically reduce weight without actually counting calories. Focus on the quality of food and avoid sugary or processed food.
2. BE ACCURATE WITH PORTION SIZES:
Although food quality is important in weight loss, food quantity still matters. You don’t need to count calories, weigh or measure your food; your hand is the best tool that can give you an idea of your portion size. E.g. A portion of protein = 1 palm, a portion of carbohydrates= a cupped hand, a portion of vegetables = a fist, a portion of fat = 1 thumb.
3. BE CAREFUL OF LIQUID CALORIES:
Calories are present in both food and beverages. People often forget it and consume lots of liquid juices. Unfortunately, they lack in fibre, protein, fat & other nutrients. Hence you must focus on calorie-free beverages such as water, plain tea or coffee.
4. USE SMALL SIZE PLATES:
This is one of the best ways to trick your brain to control your eating behaviour. When you use a large plate your brain reminds you that you’ve eaten less food. By using smaller plates you can trick your brain into feeling more satisfied with a few portions.
5. CONSUMING MORE PROTEIN:
Eating more protein can reduce appetite and increase fat burning and help you lose weight. It will boost your metabolism and reduce your hunger which will help in increasing muscle mass.
6. STAY HYDRATED:
Hydrating yourself is the most important task while losing as well as maintaining weight. Unfortunately, it is always avoided.
7. CUTTING CARBOHYDRATES:
Cutting carbs can make you lose weight fast while eating until full. The best way is to stay away from sugar, sweets as well as starchy foods like bread, pasta, potatoes etc. It can also lead to a reduction in water weight.
8. GETTING QUALITY SLEEP & AVOIDING STRESS:
Stress and sleep levels are often ignored while maintaining or losing weight. Both the factors are most important for your body & hormones. Poor sleep can lead to increased hunger and cravings. Excessive stress can increase your hormone levels which can lead to an increase in belly fat.
By following a few tips and making changes in your lifestyle you can actually reduce hunger, increase metabolism and lose weight without even counting a single calorie. Keep it simple!
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