When it comes to losing weight, numbers are often involved such as the figures on the weighing scale, the calendar days you’re looking at, and the calories you consume that you have to keep track of. The average woman needs about 2000 calories per day to maintain her weight, while the average man needs about 2500 calories in a day. The calories you should eat to suit your needs best and effectively lose weight depends on numerous factors. Why does it have to be so complicated?
Simply put, the equation typically goes this way – the more calories you eat, the more fat you gain. If you want to shed off extra pounds, then the basic equation merely has to be reversed. Here are 6 tips for losing weight that will let you break-free from counting calories. These methods are great for helping you stay in a caloric deficit so that you can finally shed some body fat without having to count your calories every single day!
1. Choose High-Protein Breakfast Options
Studies show that eating eggs for breakfast instead of grain-based food like bagels can significantly help in losing weight. How come? People who do so tend to eat fewer calories throughout the day since it keeps them feeling fuller longer.
Moreover, recent research has debunked claims of eggs raising bad cholesterol levels and risks associated with heart disease.
Start the day right by making the right food choices as soon as you wake up. Eggs are super healthy yet very affordable foods that make for a satisfying morning meal.
2. Incorporate More Protein In Your Diet
High-protein diets has been proven to yield more fat loss, greater metabolism, and cause less hunger pangs.
The reason why protein is vital is it costs more energy in order to metabolize, requiring around 20-25% of energy during the process compared to carbs requiring only 5-15%, and fats utilizing just 5%.
Another factor is that a high-protein diet is more filling than carbohydrates and fats. One study exhibited an averaged daily reduction of 441 cal with the subjects’ increased daily protein intake up to 30% of total calories.
More protein reduces muscle loss even when restricting the calories you eat.
3. Limit Carb Intake
Carbohydrates itself are not really fattening, but the problem lies in eating far too much in every meal, especially with high-carb choices not very filling but can be the tastiest of foods!
The easiest way to cut back on carbs is by restricting carbohydrate intake. Eliminate sugar, soda, sweets, and limit starchy foods and grains like bread, potato, and pasta. Reduce the amount of serving you usually eat for each meal, and replace them with more fruits and veggies.
You should always avoid drinking your calories. This is the culprit for gaining weight. Drinking a can of pop isn’t very filling, but it can have up to 250 calories in one medium sized glass. This applies to sugary juices as well, it makes it very easy for someone to consume a large portion of their daily calories just from consuming sugary, calorie dense drinks. A rule you should live by is, “never drink calories”.
4. Eat Low-Cal Fibrous Foods
Fibrous foods are great for weight loss. They have high water content without the added calories. Increased fiber intake elicits the feeling of fullness without the added calories. This grants you an almost effortless way to reduce daily calorie intake.
Most high-fiber fruits and veggies are low in calories while keeping you healthy and glowing. Eat fresh apples, bananas, raspberries, pears, green peas, broccoli, spinach, and brussels sprouts. Have them for dessert, as a snack, or sprinkle in your plate for a delicious salad!
Pro tip: If you hate eating lots of vegetables or don’t have the time to cook them in your meals, you can always just drink a green shake every day. This is exactly what I do and it makes it so much easier to get your daily vegetables in while filling full and satisfied from all the fibrous foods.
Here is the green shake I normally make every single day:
After blending that up and eating it you will feel full and satisfied!
5. Drink More Water
Given foods rich in water constituents are filling, then increasing water consumption is even more beneficial in reducing calorie intake. It may seem ironic having to consume more water to lose more pounds, but it’s proven effective an attaining weight loss goals. Drink water and cheers to good health!
Simply drinking two glasses before meals would suffice in keeping you full and boosting metabolism. Researchers have found that metabolic rates were elevated within 10 minutes and reaches a maximum hype at 30-40 minutes after water intake.
Another great method for making sure you hit your water intake for the day is by filling up a one gallon jug and using that as a reference point for water. You should be aiming to drink one gallon of water each and every day and there is no easier way to do that then by having a one gallon jug with you 24/7.
6. Get Well-Deserved Sleep
Lack of sleep has many adverse effects on health, including increased risk of obesity by 55% in adults and 89% in children. Inadequate amounts of sleep apparently alters hormones, and you end up with increased hunger and uncontrolled cravings. No matter how busy life can get, find time for quality sleep and give yourself a break. Not only will you soon be slimmer, but you’ll be a lot healthier and feeling good inside and out!
Are You Ready to Finally Lose Weight?
Follow the Tips for Losing Weight without Counting Calories outlined above and you will be well on your way to shedding those unwanted pounds without having to count calories. Just make sure you are consistent and the results will follow. I have seen countless people follow the principles laid out in this article and almost everyone that has stayed consistent for at least 3 months has seen amazing results!
Author: Preston Pilgrim
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