How To Lose Weight Without Counting Calories

IS IT POSSIBLE?

YES! I kid you not.

It is possible!! For as much as I talk about calorie counting, it is not the *only* way to lose weight.

We have been taught a lot about calorie in and calorie out - when you consume more calories than your body requires, you will put on weight. Yes, it is true.

So does the mean that you have to count calories for every single food you eat??? NO! You don't have to. If you apply the strategies below, you don’t have to worry about counting calories because you’ll be likely eating more nutrient-dense foods (not calorie-dense foods) and cutting back a lot of hidden calories (especially in your beverages) without knowing.

1. Listen to your hunger cues

Wait until you feel true physical hunger for 30 minutes to eat. And remember to drink a glass of water before each meal to avoid overeating.

2. Choose minimally processed foods

80-90% of your good should be minimally processed.

3. Keep 2-3 substantial main meals per day

Make sure you choose a high fibre meal that will keep you full and satisfied for at least 4 hours without feeling hungry. If your schedule is such that you have big gaps between your meals and would be overly hungry for a long time add in a small snack such as fresh fruit or veg sticks.

4. Choose zero calorie drinks

Most drinks should be zero calorie. Water is the best.

5. Plate model for your main meals

Use the Healthy Eating Plate Model as a guide for creating a healthy, balanced meal—whether served on a plate, packed in a lunch box, eating out or even getting take away foods. — Healthy Eating Plate Model BBDiet Dietitian

Fill 1 plate half full of vegetables, 1/4 full with protein and use the remaining 1/4 for whatever carbs/fats you’d like.

6. Plate model for your main meals

Eat slowly and enjoy your foods to allow your sense of fullness gradually kick in. Stop eating when your body is telling you that you’re full and satisfied. Just because there’s food on your plate doesn’t mean you have to eat it. Prioritize your veg/salad first, then eat what you comfortably have room for.

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@bbdiet_dietitian