Fat loss without counting calories is a meaningful approach, and it is incorrect to believe that calories are the only reason individuals gain or lose weight. The problem is far more complex than that. Different foods have different effects on hunger and hormones, and all calories are not equal. You can do many things to lose weight without counting a single calorie.
Here are 7 ways to lose fat without counting calories.
1. Make Time for Quality Sleep
When discussing health and weight, sleep and stress levels are often ignored. Both are essential for your body and hormones to work optimally. In reality, one of the greatest risk variables for obesity is poor sleep.
One research showed that short sleep increased obesity in kids by 89 percent and in adolescents by 55 percent. Poor sleep can also boost hunger and cravings by disturbing hunger hormones such as ghrelin and leptin (1, 2).
Excessive stress may boost your cortisol hormone concentrations, known to boost belly fat accumulation and the risk of chronic diseases such as diabetes and heart disease. As a result, making time for quality sleep and avoiding unnecessary stress is very important (3).
2. Eating More Protein-Rich Food
Protein can boost fat loss and decrease hunger, helping you lose fat without counting calories. In reality, studies show that protein boosts metabolism more than any other macronutrient. This is because the body uses more calories to digest and use protein than fat and carbs (4).
Protein also improves satiety, resulting in considerably decreased starvation. In one research, increasing protein consumption to 30% of calories resulted in respondents eating 441 fewer calories per day (5, 6).
Many studies show that raising your consumption of protein can lead to automatic weight loss, even when eating to completion. Protein can also help you gain more lean muscle, particularly if you lift weights. One of the best ways to decrease the consumption of calories is to consume more protein-rich foods such as meat, seafood, and eggs (7, 8).
3. Cut The Carbs From Your Diet
Reducing your carbohydrate consumption is one of the best ways to lose fat without counting calories. Studies constantly show that individuals who consume fewer carbohydrates eat fewer calories naturally and lose weight with minor effort (9).
In one research, 53 overweight females were randomly allocated for six months to a low-carb group. Females in the low-carb group lost twice as much weight compared to the low-fat group (10).
Reducing or eliminating significant sources of carb from your diet including sugars, sweets, sodas, starchy foods such as bread, pasta, and potatoes, can help you lose fat consistently. Reducing carbs has another excellent advantage of lowering your insulin concentrations. This causes the kidneys to shed surplus sodium and water from the body, considerably decreasing the water retention (11).
4. Eat Only Eggs on Your Breakfast
Another way to lose fat without counting calories is to add eggs in your breakfast. Two different analyses showed that eating morning eggs could help you lose fat without a struggle.
Thirty overweight females ate bagels or eggs for breakfast in one of these research (12).
At lunch, the egg group finished eating fewer calories. However, the eggs were so filling and the females naturally ate fewer calories at later meals.
Another research divided 152 overweight individuals into two groups. One group was eating eggs, the other was eating bagels. Both groups had a diet for weight loss.
The egg group had lost considerably more weight than the bagel group after eight weeks. However, there was no tremendous difference in weight loss. But the findings show that simple things like altering a meal can have an impact (13).
Another significant advantage of eating eggs is that they are among the world’s healthiest foods. Although eggs are high in cholesterol, studies show that eggs don’t increase your bad cholesterol or cause heart illness (14).
5. Eat Low-Calorie Fiber-Rich Foods
Eating foods with low-calorie density is another way to lose fat without counting calories. This involves foods with a high content of water, such as vegetables and some fruits. Studies constantly show that dietitians eating less calorie-dense foods lose more weight than those eating high-calorie foods (15).
Women eating low-calorie soup lost 50% more weight in one research than females eating a calorie-dense snack. However, vegetables are rich in soluble fiber, which in some research has been shown that fiber-rich food can cause weight loss (16, 17).
Soluble fiber is broken down and fed healthy bacteria in the stomach. This process produces a fatty acid called butyrate, which has anti-obesity effects. You can lose weight without decreasing the quantity of food you consume by selecting low-calorie foods like high-fiber vegetables (18).
6. Avoid Distracted or Careless Eating
Distracted or careless, eating is one reason individuals are over-eating and gaining weight. It is very essential to be in tune with your body and to pay attention to signals of hunger and fullness or satiety. This often occurs when individuals watching TV or browsing the internet, do something else at that moment.
Practicing mindful eating in these circumstances could be helpful. Conscious eating is a strategy that helps individuals differentiate emotional eating from actual hunger. It includes paying complete attention to what you eat, chewing slowly and enjoying every bite with no distractions. Conscious eating not only makes meals more enjoyable, but it also decreases the danger of over-eating and can help you lose fat without counting calories (19).
7. Using Smaller Plates For Food
Another way to lose fat without counting calories is to trick your brain. The human brain is the universe’s most complicated object. It operates in mysterious ways and is complex in controlling its eating behavior. Ultimately, it is the brain that determines whether to eat.
But there’s one pleasant thing you can do to trick your brain into believing it’s been eating more food to use smaller plates. The bigger your plates or bowls, the less you think you’ve eaten in your brain. You trick your brain to feel more satisfied with fewer calories by using bigger plates.
Interestingly, this has been studied by psychologists, and it appears to work. However, one research found that for those who are overweight, the effect may be weaker (20).
The Bottom Line
You’ve heard the old rule that you have to eat less and move more to lose weight and count calories. But while counting each calorie can help keep some individuals responsible, it can be too restrictive, stressful, or time-consuming for others. You can lose fat without counting a single calorie by making a few simple changes that optimize hormones, reduce hunger, and boost metabolism.