How to Lose Weight WITHOUT Counting Calories | 7 Science Based Steps

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Today, in this two-part series we’re going to be answering the question of how to lose weight without counting calories with 7 science-backed steps.

Next week we will talk about how to count calories properly for weight loss, for those that wish to.

Let’s look at the advantages of NOT counting calories:

#1. People are bad at it

So bad that studies show subjects underestimating the amount of calories they eat by up to 47%.

In another study of women reporting they couldn’t lose weight on a 1200 calorie diet, experts found they were actually eating up to 2500 calories a day in many cases.

#2. Counting calories tends to put dieters in the wrong mindset

When focus is on counting calories, people begin to ignore the quality of food being eaten.  

Yes, you probably can lose weight eating small ramen noodles and twinkies…

But do those foods give you good energy?  

Or help your skin quality?

Or make you feel good.

Probably not.

By not counting calories, you’re pretty much forced to focus on food quality for weight loss, which is a good thing.

#3. It’s much simpler

By not obsessing over every macronutrient and calorie you’re consuming life becomes significantly simpler.

While counting makes sense for bodybuilders trying to reach -3% body fat or those who have hit a weight loss plateau, it usually becomes a burden for normal people who just want to be generally healthy.

Here are 7 Steps for How to Lose Weight WITHOUT Counting Calories

Step #1. Pair high protein meals with low carb vegetables

Protein and vegetables are the two most satiating nutrients on the planet and have been shown to keep you from having cravings.

The fiber from low carbohydrate vegetables combined with high protein foods creates one of the most satisfying meals you can eat.

Step #2. Avoid unsatiating foods like the plague

On the opposite end processed foods, flour, and sugar have all been shown to be unsatisfying leading to more cravings and thus calories consumption.

It’s will be VERY difficult to lose weight if you eat these foods and are not counting calories.

Step #3. Drink water like a camel

Everyone knows water is important, but drinking more can also help you lose weight.  It has been shown to increase metabolism by 3-11% and eliminate pesky hunger cravings.

Step #4. Use Decaf Coffee or Peppermint Tea to Blunt Cravings

In order of craving killers, decaf coffee, then peppermint tea, and then regular coffee have all been shown to help blunt hunger cravings.

So when you start craving sweets or food you shouldn’t eat, drink one of these.

Step #5. Use the craving question

Lot’s of people say things like “I’m hungry” and go eat without actually listening to their body to see if that is true or not.

When hunger hits ask yourself this question, “Am I hungry enough to eat a salad?”

Often times, the answer is no and you’re not actually hungry, you just have a craving.

The brain is just trying to get a little hit of dopamine because it’s bored and you need to train yourself to distinguish between real hunger and cravings.

Listening to the body is uber important for those not counting calories.

Step #6. Sleep like a bear in hibernation

Loss of sleep has been directly linked to higher resting cortisol levels and stronger cravings.

So get lots and lots of sleep (which you should be doing anyway).

Step #7. Mediate

Early research has shown that mediation can help with both binge eating and emotional eating.

It’s been shown to help dieters naturally eat less by instilling a sense of mindful eating. This is where you’re slowing down to actually enjoy the foods you eat instead of pounding down meals like a humpback whale at a sardine factory.

So get your Namaste on nerd family!

[MrAR]

I've been counting calories for almost 3 years, and boy was I innocent to think what I was doing was right. Counting calories lead me to eating disorders, emotional eating... you name it. Today was the last day I counted calories, I hope.

[POWERRR]

The first and the biggest problem with counting calories: Can lead to eating disorders.

[fawwezameerally]

you must be a psychic. its the third time you are posting about things i started wandering about

[littledevilandangel]

Yes, counting calories does work for weight loss, and yes, it can also lead to eating disorders, I was falling down that hole myself, but before it got any deeper, i managed to save myself from that. I'm 14, going to be 15 next year in February, and just recently opened my eyes about the truth in this.
For me, personally, it's not as much about counting calories, but about what you eat. If you're counting calories, you're like "Oh, I can eat this as long as I don't pass the limit" it was like that for me, but it causes stress and eventually you fall, so no more extreme diets like those. Instead, making sure what you eat, starting out by trying healthier foods, and you begin to realize "Oh, I love this" and begin turning more towards healthy foods, that's what happened to me. Now I crave healthier foods more than anything else, I'm making healthier options now without the thought that I'm on a diet and being stressed over it, but more like this is my new lifestyle, and I love it, taking better care of my body.
I hope people read this comment and take notice in it, hope it helps them realize it as well, take good care

[TheHealthNerdTV]

What's up nerds and nerdettes! Over 1 million views, almost 30, 000 subs, and just a whole lot of love for my nerd family! I got the question in the comments section about calories awhile back and planned to address this topic more in depth. That being said, one video just didn't seem like enough. That's why pt.1 is going to be about how to lose weight WITHOUT counting calories and pt. 2 is going to be about how to lose weight WITH counting calories. Think you're going to learn quite a bit from the videos =)

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Let me know in the comment section below :)

Much Love Nerd Family,
- The Health Nerd

[photographybyfox]

I’m a Biology student in the Midwest, this channel is amazing, I’ve never heard the nerd say anything that didn’t make sense or that I hadn’t heard in high level nutritional biology coursework.

[GrogsWorld]

I have found that counting calories is the best way for me to lose weight and maintain my weight. It's really not that hard after you get the hang of it. Sometimes you have to make estimates, and I can understand why some people underestimate their caloric intake, but if you have not succeeded with other methods, I suggest you try it.

[bethm]

I just found you through "creators on the rise" and I LOVE your content! I am not healthy at all but am trying to be (I say as I eat a quarter pounder) so your content is a dream come true. Keep up the good work!

[mujerfeliz]

The craving question... What an awesome technique to recognize if you in fact are hungry.
Loving this channel, very informative and straight to the point backed my science.

[Kayterschmater]

I've lost 31 lbs! Thank you for your awesome channel :D

[omlettefromage]

Amazing as usual. can u do a video on natural sugar vs processed sugar?

[universeusa]

This is an excellent channel, no BS. please keep on trucking.

[Kapuist]

Counting calories (macros) helps me maintain consistency, discipline, and control over my diet

[bluckamey]

this is so simple. I could actually apply it to real life.

[Bananapocalypse]

I do intermittent fasting without counting calories. I’ve lost 22 lbs so far. Yay!

[maxioraarnais]

I absolutely love the style of your videos! It's simplistic and no-nonsensical. I can't stop watching.

[princessbubblegum]

Once I stopped eating fast food for a week, my body stopped craving it. That alone has made me lose almost 10 pounds. Also, it’s making it easier to cut certain things out since my body is now craving less food and is staying satisfied with the amount I give it!

[CelesteSinger]

Am I the only one who doesn't mind counting calories? Lol plus I have a 130 day streak on MFP and I can't give that up. I do agree on that when counting calories we care more about calorie content than the nutritional content. I still eat junk food but I decided to only eat fast food 5 times a month. I cut out soda and sugary drinks. I still eat like trash but this is a start. I'm trying to work on eating less junk and eating more balanced meals.

[TheHeatherEmm]

Hey! I just stumbled upon your channel this morning. I love it! I've been on a weight loss journey since January this year and have already lost 35 lbs. You have a great way of explaining things that has helped renew my motivation. Even though I already knew a lot of this stuff, you have already taught me a few new things...I can't stop watching!

[jonathancorpuz]

I wil sleep now after i watch this, , thank you!