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. Every food has different effects on hunger and hormones, and all calories are not equal. Therefore, you can do many things to lose fat without counting a single calorie.
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 for obesity is poor sleep. One study showed that short sleep increased obesity in kids by 89% and in adults by 55%. Poor sleep can also boost hunger and cravings by disturbing hunger hormones such as ghrelin and leptin. Excessive stress can boost your cortisol hormone levels, which is a risk factor for belly fat accumulation and chronic diseases such as diabetes and heart disease. As a result, making time for quality sleep and avoiding unnecessary stress is very important. (1, 2, 3, 4, 5)
Inadequate sleep can increase hunger and cravings. Excessive stress may also increase your cortisol hormone concentrations, which may increase belly fat accumulation.
Related article: 6 simple and effective ways of losing belly fat
2. Eating More Protein-Rich Food
Protein can boost fat loss and decrease hunger, helping you lose weight without counting calories. Studies show that protein boosts metabolism more than any other macronutrient. This is because the body uses more calories coming from protein than fat and carbs. Protein also improves satiety, resulting in decreased starvation. In one study, increasing protein consumption to 30% of calories resulted in eating 441 fewer calories per day.
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. (6, 7, 8, 9, 10, 11, 12)
Protein increases satiety, which leads to less hunger. According to one study, increasing protein consumption resulted in 441 fewer calories consumed per day.
3. Cut The Carbs From Your Diet
Reducing your carbohydrate intake is one of the best ways to lose fat. Studies constantly show that people who consume fewer carbohydrates eat fewer calories naturally and lost weight with minor effort. 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. Limiting 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 can also lower your insulin levels. This causes the kidneys to shed surplus sodium and water from the body, decreasing the water retention. (13, 14, 15, 16)
One of the most effective ways to lose fat is to reduce your carbohydrate intake. Eliminating starchy foods like bread, pasta, and potatoes can help you lose fat more consistently.
4. Eat Only Eggs on Your Breakfast
Studies show that eating eggs in the morning can help you lose fat without a struggle. In one study, thirty overweight females ate bagels or eggs for breakfast. 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 study 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 simple things like altering a meal can have an impact. 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 disease. (17, 18, 19, 20, 21, 22)
According to studies, eating eggs in the morning can help you lose fat. Although eggs yolk contain a lot of cholesterol, studies show that they don’t raise bad cholesterol or cause heart disease.
5. Eat Low-Calorie Fiber-Rich Foods
Eating foods with low-calorie is another way of losing fat without counting calories. This involves foods with a high content of water, such as vegetables and some fruits. Studies show that dietitians eating low calorie-dense foods lose more weight than those eating high-calorie foods. According to one study, women eating low-calorie soup lost 50% more weight than females eating a high calorie snack. However, vegetables are rich in soluble fiber, which has been shown to cause weight loss. Soluble fiber can feed 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 nutritious foods like high-fiber vegetables. (23, 24, 25, 26, 27, 28)
According to studies, dietitians who eat low-calorie foods lose more weight than those who eat high-calorie foods. Eating vegetables high in soluble fibre has been shown to help people lose weight.
6. Avoid Distracted or Careless Eating
Careless eating is one reason people 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 people 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. (29)
Conscious eating is the best weight loss strategy. It entails paying close attention to what you eat, chewing slowly, and thoroughly enjoying each bite. It also reduces the risk of overeating.
7. Using Smaller Plates
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 way 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 are, the less you think you’ve eaten. Interestingly, this has been studied by psychologists, and it appears to work. However, for those who are overweight, the effect may be weaker. (30)
Using smaller plates or bowls can help you eat fewer calories. Psychologists have studied this trick, and it appears to work for most people.
You’ve heard the old rule that you have to eat less, shift more, and count calories to lose weight. However, counting each calorie can help keep you responsible and it can be too restrictive, stressful, or time-consuming. By making some lifestyle changes, you can optimize hormones, reduce hunger, and boost metabolism, which can lead to an autopilot fat loss.
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- How does plate size affect estimated satiation and intake for individuals in normal-weight and overweight groups? Obes Sci Pract. 2017.