5 Ways to Lose Weight (Without Counting Calories)

June 8, 2020

8 AM

Hi, remember me? It has been some time since I last wrote! A lot has certainly changed, but the biggest I would say is that I am no longer tracking macros.

Say wah?! I know, I can hardly believe it myself. But let me explain…

I have come to the conclusion that I will not be competing this year, but will focus more on the other aspects of my life such as dating (*awkward cringe*), traveling, and my relationship with food. I realized that to be able to do everything I want to this year, I cannot be so strict or obsessed with tracking food.

While counting calories or macros is a great tool to lose weight especially if one is competing, it is NOT sustainable and honestly, not very healthy. Yes, it was “flexible dieting”, but it was still a crutch that was holding me back from fully enjoying myself.

My goal is still health. My goal is to still stay as lean as I can while putting on muscle to compete again next year, but I’m going about it a little differently than I have before.

Below are 5 ways that I recommend EVERYONE do, no matter which stage they are in with their health and fitness. These are lifestyle changes that are so, so easy to implement.

Start with one. Master it. Do it for 2-3 weeks. Then add the second and the third until you are doing all 5 without thinking twice about them, and see how your life will change without tracking a single gram.

1. Drink More Water

Goal: Drink a gallon of water

How: Buy a gallon jug, ½ gallon jug, etc. to carry around with you wherever you go. If you don’t want to carry a large canteen around, fill a gallon with water and fill a small water bottle from that gallon to keep track of how much water you drink. You may also count eight, 16 oz water bottles.

Benefits of Drinking Water:

Helps with recovery
Lessens consumption of caloric beverages
Helps with digestion (bloating, constipation)
Flushes out toxins
Clearer skin
Adds more steps (increases NEAT)
Keeps mouth “busy”
Staying hydrated (dehydration slows metabolism)

2. Change HOW You Eat

Goal: Be present while you eat (mindfulness)

How: Here is a great opportunity to focus on your relationships. Be PRESENT and focus solely on your meal and those you are eating with.

Don’t drink while you eat
1. Causes you to chew your food more
2. Slows eating
Don’t watch TV while you eat
Don’t be on your phone while you eat (again, be present)
Pause before you begin eating (Count to 10 or list what is on your plate)
Eat with your non-dominant hand or switch hands between bites
Set utensils down in-between bites
Use smaller plates

Your brain receives signals from your body informing it that you’re eating, you’re getting enough food, and that you’re full. By slowing down how fast you eat (by not being distracted while eating) you allow these signals to “catch up” and prevent you from overeating.

Studies have shown that if you are aware of what you’re eating (not distracted), you not only will eat less during a meal, but you will eat less later on as well.

3. Add Protein and Vegetables

Goal: To have a serving* of lean protein and vegetables at every meal

How: Use your hand to measure protein and vegetables

Amount of protein should be the size of your palm
Amount of veggies* should be the size of you fist
- If eating leafy greens, the amount should be your whole hand flattened or half of your entire plate
Think, “First is the worst”. If you struggle to find the desire to eat your veggies, eat them first before you eat anything else on your plate. This way you will eat them out of hunger and not feel as “forced”. Vegetables are also very voluminous and full of fiber, therefore, lowering your chances of overeating.
- A good order to eat is veggies, protein, carbs/fats.

4. Improve Quality of Sleep

Goal: To get 7-9 hours of good, quality sleep

How: Set up a sleep routine

Stop eating two hours before going to bed
- Digestion ruins sleep quality
Limit screen time and/or wear blue-light blocker glasses at night
Limit lights (use dimmers or turn off harsh, bright LEDs)
Keep bedroom dark and cool (recommended between 60-67 degrees F)

The longer you are awake, the more opportunity you have to overeat. Studies have shown that lack of sleep can cause the average human to eat 300 more calories a day. Studies also show sleep quality can negatively affect hormones as well as increase hunger cravings.

5. Eliminate Heavy Processed Foods

Goal: Eat whole, natural foods

How: Limit foods that are not in natural state

What is a processed food? Ask yourself:

Is it in a bag?
Is it in a wrapper?
Is it in a box?
Can you pick it from a garden?
Can it be farmed?
How many ingredients are on the label?
Can it be grown or killed?

The less amount of ingredients on the label, the better. Studies have shown that those who limited processed foods, ate 500-600 less calories a day than those who didn’t.

Ready to Begin?

These 5 things are not only easy to do, but easy to KEEP doing. The goal is to be aware of your health, improve your health, but not obsess over your health.

These 5 things are also the layout of my first nutrition program. That's right! I am now offering nutrition services for anyone who is interested in positively changing their life. If you'd like to take this next step, I'd love to work with you! Comment below or email me and we can get started!

So raise your hands, my friends! It's time to enjoy life one step at a time...