While I am a firm believer that counting calories & macros is the easiest way to lose weight, I am still convinced that the mass majority of the population doesn't want to do this. I understand why, it seems like a hassle… and sometimes, it is.
While I will always continue to count calories, I thought I would write a post with 7 useful tips that people who don't want to count calories can use to still drop weight and burn fat. Just realize these are helpful tips you can use to accelerate fat loss… if you plan on getting into the single digit body fat percentage, you will most likely need to learn how to count calories and macros, but until then check out these 7 tips.
Fiber: Keeps You Full With Less Calories!
One of the ways to feel full and satisfied with fewer calories, again, without having to ‘count’ them is to eat low energy density foods. These are those foods with high water content. Fruits and vegetables are in this group, to name a few. Many studies have shown people who eat these low energy density foods lose bulk at rates above those who eat mostly high energy density items.
An example of this is a study conducted of women consuming soup, which is a low energy density food. It was found they shed pounds at a rate 50% higher than those who ate higher energy density snacks.
Not only low energy density, vegetables are also rich in soluble fiber. This is shown, in several studies, to help cause this loss. This type of fiber is broken down by the bacteria in the digestive tract to become a fatty acid. This is called butyrate which has the effect of being anti-obesity in nature. This means combining these high protein and plant based foods, or low energy density foods mean success in a more controlled way.
Don’t Count Calories, Cut Back On Carbs!
Simply reducing your carbohydrate intake can jump start your program loss without counting anything, much less calories. People who cut down on carbs, shown in many studies will inevitably eat fewer calories and there is no counting involved!
One study, alone, showed 53 women who were overweight or obese divided into a low carb and a restricted calorie diet, low-fat subset for six months. The following results were recorded: The women in the low carb group shed twice as much (18.7 lbs.) than the low-fat one (8.6 lbs.)
Cutting carbohydrates is as simple as eliminating, for the most part, the negative carbs from your diet. These would include sugars, sweets, and starchy foods like bread, potatoes and pasta. Yes, sodas would be included in this as well. Even simply reducing these would be beneficial.
Another benefit of reducing your carb intake is that, by doing this, you lower your insulin levels. That, in turn, helps your kidneys to start getting rid of excess sodium and along with that, the water from the body. This reduces water retention and the bloat you get from too much water present. 100 to 150 grams of carbs a day is very effective for weight loss.
Protein Breakfasts Rock
When faced with two studies dealing with breakfast and the carb versus protein debate, researchers found that eggs, instead of bagels, helped the participants lose pounds without effort: 30 obese/overweight women ate either eggs or bagels; the egg set discovered the eggs filled them to the point that they ate fewer calories throughout the rest of the day.
In still another study, 152 weighty women and men were split into egg or bagel groups. Eight weeks later the egg group enjoyed bigger losses than the bagel one. Some interesting notes recorded:
- 16% had larger reduction in body fat (Egg Vs Bagel)
Greater reduction (34%) in waist measurement
The reduction in BMI (body mass index): 61%, and, of course,
The larger pounds loss (2lbs Vs 1.3 lbs.)
Protein Means Reduced Appetite And Increased Fat Burn
There is a large amount of evidence that protein increases the burning of fat, which leads to weight loss. The protein boosts the metabolism, actually, more than most other macronutrients. One of those very common sense reasons is that it takes longer to digest, burning more calories to do so. Protein also increases your feelings of satiety so that leads to reduced feeling of being hungry.
In another study, a 30% increase of protein will lead to a decrease in calorie intake of as much as 441 calories per day. This can, of course, lead to automatic inch loss, even if you fill up, another concept many people say to not do when thinking about pounds loss.
An added benefit of adding more protein to your diet is the tendency of this ingredient to add muscle. This is especially true if you are lifting weights to add muscle mass. The great thing about this is that muscles burn calories even at rest. Enjoying fish, meats, eggs and other proteins in every meal is recommended.
Quality Sleep And Minimal Stress Should Be Goals For Health Management
These two are often overlooked or ignored when talking about a healthy lifestyle. They are very important for optimal functioning of hormones and the body. Not getting enough sleep and dealing with a lot of stress keeps you off balance and not performing adequately. Not getting the sleep you need raises risk 89% and 55%, respectively (children versus adults)
Hunger and cravings can be caused by poor sleep, which, in turn, causes the biochemical penchant for causing pound gains. This is simply because the hunger hormones, ghrelin and leptin are disrupted.
The excess stress you experience will increase the level of the cortisol hormone. This increases belly fat accumulation and can even increase the risk of chronic diseases. It is critical, for all of these reasons, to get plenty of sleep and avoidance of the stressors in your life should definitely be made a study for you.
Coconut Oil Will Reduce Appetite & Boost Metabolism
Coconut oil has a large quantity of fats that are called Medium Chain triglycerides. These are some of the unique qualities of this oil that help reduce appetite and burns fat with an increased metabolism. These fatty acids metabolize in such a way that they go right to the liver. There, they either get used for fuel for the body or turned into ketone bodies.
A couple of small studies have shown that these medium chain fats will cause people to eat fewer calories; one showed a consumption reduction of 256 calories per day. Another indicated an additional 5% energy expenditure in fat burning
A one ounce serving of coconut oil can cause a very significant BMI reduction, as well as a noticeable waist measurement drop. This is not a suggestion to eat a lot of coconut oil, however, making it your regular cooking oil will benefit you in your bulk loss efforts.
Trick Your Brain With Smaller Plates And Bowls
Understanding that the brain is a complex thing and works in fairly mysterious ways
will allow you to know that controlling your eating behaviors are also complex. The brain decides whether it is time to eat and how much we should eat. ‘Tricking’ your brain into thinking it is actually consuming more can be accomplished by using smaller plates and bowls.
Think about it: The large plates makes your brain believe you have eaten less than you may have. Replace those large dishes with smaller ones, one that make the portions seem large is the best bet for tricking your brain into being fuller.
That’s it, those are my top 7 tips and tricks that you can use to lose weight without counting calories. If you have any questions make sure to reach out to me at Krush Fitness Personal Training and I will be more than happy to answer any questions you might have.