6 Tips for Losing Weight Without Counting Calories

These tips are to guide you through the steps you need to eat fewer calories, and also remember you will need to move your body more than the calories consumed.

We have finally arrived at the actual tips for losing weight without counting calories.

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Remember that these strategies do nothing more than help you restrict your calorie intake, thus creating a daily calorie deficit and weight loss.

1. Eat a High-Protein Breakfast

Research has shown that simply eating eggs in the morning, as opposed to a grain-based breakfast like bagels, can help you lose weight.

Why?

Very simple: people that eat eggs for breakfast end up eating fewer calories at lunch, for the rest of the day, and according to one study, even for the next 36 hours.

Oh and in case you’re worried that eggs raise your “bad cholesterol” levels or otherwise increase your risk of heart disease, more recent research has completely debunked these long-standing claims.

Eggs are cheap, healthy foods that we should all enjoy.

Skip the grain breakfast and opt for a high-protein breakfast option like eggs.

2. Eat More Protein in General

When it comes to losing weight, protein is your best friend.

Study after study after study has confirmed that a high-protein diet results in more fat loss than low-protein diets, even when eating until fullness, as well as less hunger, and a greater metabolic boost.

 

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There are two primary reasons for these benefits:

1. Protein costs quite a bit of energy to metabolize. About 25-30% of its energy is utilized in the process, as opposed to only ~5 – 15% of carbohydrate’s energy utilized in its processing, and ~5% of fat’s.

What this means is when you eat protein, there just isn’t as much energy left over to use for fat storage than when you eat carbohydrate or fat. average daily reduction of 441 calories.

A high-protein diet has another major weight loss benefit: it reduces the amount of muscle that you lose while restricting your calories.

2. Protein is more filling than carbohydrates or fat, which helps reduce the total daily calorie intake. In one study, increasing subjects’ daily protein intake to 30% of total calories resulted in an average daily reduction of 441 calories.

A high-protein diet has another major weight loss benefit: it reduces the amount of muscle that you lose while restricting your calories.

 

Include a serving of protein with every meal, and you will find it much easier to lose weight without counting calories.

3. Eat Plenty of Low-Calorie Fibrous Foods

Fibrous foods with a high water content, like most vegetables and some fruits, are great weight loss foods.

Why? Because they’re filling, but without all the calories. Increasing fibre intake is a simple way to increase fullness, which leads to an overall reduced daily calorie intake. 

Here are my favourite fibrous fruits and veggies:

  • Raspberries
  • Pears
  • Green peas
  • Broccoli
  • Apple s
  • Bananas
  • Brussels sprouts
  • Spinach
  • Oranges

Eat a few servings of fruits and vegetables every day, and you’ll find it easy to feel full and satisfied without eating a lot of calories.

4. Reduce Your Carbohydrate Intake

No, there’s nothing inherently fattening about carbohydrates, but restricting carbohydrate intake is a very easy way to significantly reduce total daily calorie intake.

The fact is most people just abuse carbohydrates, eating far too many every day.  This is partially because carbohydrates aren’t very filling, and of course because a lot of the tasty stuff we like to enjoy is high-carb.

The easiest way to cut back on carbs is to eliminate sugars, sweets, and sodas, and limit your intake to starchy foods and grains (bread, pasta, potato, etc.) to 0 – 1 servings per day (and if you’re going to have 1 serving, make it small–no bigger than your fist).

Instead, rely on the fruits and veggies given above for your carbohydrates. If you do this, your carbohydrate intake will be somewhere between 50 – 100 grams per day, which will not only keep your calories under control but will also help you drop water weight and reduce bloat.

An easy way of reducing calories is cutting out the cereals, rices, grains, breads, pastas, and other “comfort carbs,” and replacing them with the fibrous fruits and vegetables. 

5. Drink More Water

Research has shown that increasing water intake is an effective way of increasing fullness, thus helping you reduce your total calorie intake.

Drinking just two glasses before a meal is enough to confer this benefit.

Furthermore, research has also shown that increasing water intake actually speeds up your metabolism.  Scientists found that after drinking approximately 2 cups of water, subjects’ metabolic rates were elevated within 10 minutes of water consumption, and reached a maximum elevation after about 30 to 40 minutes.

How does water have this effect in the body? Well, at least 40% of the increase in basal metabolic rate is caused by the body’s need to heat the water to body temperature (no, colder water doesn’t give you a bigger boost–room temperature is fine).

It’s interesting to note that salty fluids negate this metabolic boost because they interfere with cell fluid mechanisms that play a vital role in metabolic acceleration.

Increase your water intake to about 1 gallon per day, with about two glasses at each meal, to help your weight loss efforts.

6. Get Enough Sleep

Did you know that getting inadequate sleep raises the risk of obesity by 89% in children and 55% in adults?

Yup, it’s true. Poor sleep messes with hormones related to hunger, causing an increase in hunger and cravings.

So make sure you’re making time for adequate, good sleep.

Get enough sleep every night and you’ll be naturally less hungry, and have fewer cravings.

Source; Muscle for life

Date: 10/12/18

 

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Published by thatblackirishfitgirl

Welcome to my Blog, I post everything relating to health, nutrition, and fitness. My name is Bola! I'm a Certified Community Nurse Aide and a Fitness addict. Thanks for stopping by!

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