7 Simple Ways to Lose Weight Without Counting Calories

1. Write Down What You Eat

I have implemented this with personal training clients, and they say that it helps create a lot more awareness around what and how much they are eating. Just this simple awareness shift can help you to moderate what you eat and can be the difference between making a choice that helps or hinders your goals. Avoid skipping writing anything down. This way, you will know that you will be accountable to yourself for each bite of food, even if it is small.

2. Slow Down Your Eating

It takes time for fullness to reach your brain—eating quickly may lead to being ravenous one second and then stuffed the next. Taking time to slow down your eating can help you eat less and still feel satisfied. Set your fork down between bites. Use a meal timer—try to make your meal last at least 20 minutes. Savor each bite; chew thoroughly.

3. Drink Water Before and During Your Meal To Lose Weight Without Counting Calories

This can help you slow down your eating and feel satisfied faster. The water will increase your fullness without actually consuming more calories, helping you to feel more satiated. Taking a sip between bites can drastically reduce how many calories you consume without tracking your calories.

4. Get Enough Sleep

Everyone knows the feeling—you’ve had a long day, you got five hours of sleep the night before, and all you want is a big, giant cookie. I’m no exception—when I’m tired, especially when I’ve not slept much, I tend to crave sugar. In reality, sugar would not make me feel less tired in the long term. Getting better quality and quantity of sleep is the real solution.

5. Find Non-Food Coping Mechanisms

Food can be abused as a way of suppressing uncomfortable emotions, whether it’s boredom, stress, tiredness, sadness, embarrassment, or anger—but food doesn’t provide a real solution. Eating food is a temporary high, and truly honoring your body means finding a non-food, healthy way of processing the emotion.

6. Build Balanced Meals with Protein, Fiber, and Healthy Fats

Aim to include protein at every meal to keep you feeling full, include fiber from veggies, fruits, and whole grains, and include some healthy fat sources like avocado. Avoid going too heavy on calorie-dense foods like sugar or oils. If you roast your veggies in oil, avoid drenching them in oil and adding unnecessary calories—we may not be counting calories, but weight loss does come from a calorie deficit, so it’s important to be mindful.

7. Create a Consistent Exercise Routine

Exercise helps to reduce cravings, build muscle, and burn calories. It is an important part of a weight loss journey. If you struggle with consistency, creating a routine, or sticking to it, I’m here to help. If you’re looking for a personal trainer in Madison, Wisconsin, who has experienced the ups and downs of weight loss and can help hold you accountable and feel empowered while you lose weight, click here to check out my programs, then book a free consultation with me to see if we are a good fit.