Losing Weight Without Tracking

“Jordan… PLEASE tell me how to lose weight without counting calories!” I hear this question all the time and yes I know, counting calories sucks hippogriff feet. It’s not fun and it does take some extra work. Good news is I can help you learn how to lose weight without counting calories. Let’s do this.

On the other hoof, you don’t need to count calories.And, candidly, I’ve always viewed “nutrition mastery” as being able to eat intuitively without tracking. That’s why I don’t count my calories anymore. I did meticulously for several years. But now I can look at any plate of food and guess how many calories it has within 50-100 calories.

What I have in this graphic is one of the methods I use for people who want to lose weight without counting calories. Sometimes they hate tracking and prefer this instead. Other times, they use this when traveling or going on vacation to stay on track.

How To Lose Weight Without Counting Calories — Simply Holistic Wellness Coaching

Ideally, you’ll use it as a fat loss “cheat sheet” to give a new method a shot and see how well it works for you.

Because listen, there’s no “right” or “wrong” way to go about all of this. The key is to find what works best for YOU and run with it.

I’m gonna tell you, that in order to get to a point in which you can reach Dumbledore status, in which you can learn how to lose fat without counting calories, you must first learn how to count calories.

The Fitness Chef

A lot of people will say, “You don’t need to count calories. You should just intuitively eat and you eat how you feel, listen to your body, yada yada.”

But the thing about that is, that’s actually what dumbledore status entails. And the people who say that have usually counted calories for years to begin with.

A lot of them were figure competitors, bodybuilders, etc. As people who’ve counted calories, they did it to a point in which they did it obsessively and then they were like, “we shouldn’t have to count calories, let’s eat intuitively.”

Weight Loss: How To Follow The Keto Diet Without Counting Calories And Still Lose Weight

But the reason they know how to eat intuitively is that they’ve learned how much they were actually eating and what works for them in the first place.

And you might be wondering, “well, Jordan, how come I can’t just do intuitive eating? I see people talking about intuitive eating all over Instagram!”

A lot of these people telling you that “you should just do intuitive eating, you shouldn’t be calorie counting” are coming from a place of having calorie counted. They’ve developed that skill, they did it for a long time, and then they learned how to intuitively eat.

Dietitian Approved Tips For Losing Weight Without Counting Calories Or Restricting

So my point is, you must figure out what works for YOUR body and take the actionable steps to learn how to lose weight without counting calories. You must understand how to gauge what your eating and if it will result in a calorie deficit. And in order to do that, you must understand how to count calories and once you do, you can intuitively eat the sh*t out of whatever you want. You got me?

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkThey’re happy to share the advantages of not counting (like not having to deal with as many numbers), but they never share the downfalls of the approach. And trust me: there

Whether you lose weight comes down to whether you’re burning more calories than you take in (a “deficit”). Think of this like spending less than you make when you want to get out of debt.

Get Fit: How To Lose Or Gain Weight Without Counting Calories

Obviously, it’s hard to get out of debt if you don’t know how much you’re spending. You can take educated guesses, but you’re still leaving success to chance. Trying to lose weight without counting calories is no different.

If you’re counting calories and not seeing progress, you know exactly what to adjust. After all, you have hard “data” in front of you.

When you don’t have this data, however, it’s hard to tweak your plan. In most cases, all you can really do is eat smaller portions and hope for the best.

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Unfortunately, this may result in accidental undereating, because you won’t be 100% sure of how much less to eat — which is why I’m generally partial to being in touch with the numbers. There’s no guesswork, and you can easily make adjustments if your progress stalls.

Going to show you how to lose weight without it. But I wouldn’t be doing my job if I didn’t you the whole truth, so you know what to expect when you try it. Fair enough?

In each of these scenarios, these clients are aware of the cons of not counting, and decide the pros outweigh them. If this describes you, too, here are the eight most effective ways to lose weight WITHOUT counting calories:

How Counting Calories And Fitness Tracking Led To An Eating Disorder

When a slingshot gets pulled back, it doesn’t stop at its baseline. It rockets forward, as far as it can go. The same thing happens when you get really hungry. You rocket past your “baseline, ” and eat until you’re Thanksgiving-stuffed. I call this phenomenon the Hunger Slingshot.

Needless to say, this level of overeating results in extremely high calorie days. If you want to avoid this (and hindering your progress), you need to keep your hunger in check. Here’s how:

I realize this isn’t always possible, especially if you’re always on the go. But if you regularly eat at your desk, in front of a TV, or while scrolling your phone, this NEEDS to change — or accidental overeating is inevitable.

How To Lose Weight Without Tracking Calories

When you address this, and actually notice when you’re full, you won’t finish every meal. I’m sure your mother told you not to do this growing up, but it’s actually a good idea. It’s a sign you’re paying attention to what your body needs,   and now you have leftovers.

Unless you’re splurging, a protein and a fruit or vegetable should be on almost every plate. Protein is very filling, helps you build muscle, and is incredibly hard to store as body fat. Fruits and vegetables are high in fiber and micronutrients, which keep you full and feeling your best.

If getting enough protein is another struggle of yours, the Protein Power-Up is your answer. It’s my most in-depth, comprehensive guide on keeping hunger at bay and looking your leanest. You can request a free copy right here.

Tips To Lose Weight Without Tracking Your Food

Liquid calories add up ridiculously fast. In fact, no matter how “perfectly” you eat, liquid calories will single-handedly hold you back if you don’t pay attention to them. This might mean your morning coffee, lunchtime soda, or near-nightly glass of wine needs to go.

Nobody wants to hear this (especially when it comes to alcohol), but the alternative is taking actual food off your plate — which is a horrible idea on so many levels.

I say this semi-sarcastically, as most people — Italian or not — are wildly out of touch with “actual” portions of oils, sauces, and dressings. As a result, they have 1, 000-2, 000+ “sneaky” calories per week, and completely stunt their progress. Here’s how to avoid this:

Can I Lose Weight Without Counting Calories — Body By Amanda

If you’re always hungry for a snack, that’s a red flag. Your sleep, protein, or vegetable intake probably needs to improve, among other things. Frequently snacking is nothing more than a Band-Aid for these issues.

That said, if you find yourself in a situation that lends itself to snacking (ex. a lengthy road trip or work conference),  here are the snacks I recommend the most:

Notice I don’t have any protein bars on this list. In most cases, they’re hard on people’s stomachs, not very satisfying, and about as nutritious as candy bars.

How To Lose Weight On A Vegan Diet Without Counting Calories

This won’t be easy to do if your diet is restrictive, as underlying deprivation often causes people to spiral. That said, it’s generally wise to avoid splurging several times in a row. As few as 2-3 “blow-outs” can erase a weeklong deficit — especially if you’re a woman.*

You won’t be perfect with this, and splurges aren’t inherently “off track.” But if you want to consistently lose weight, you need to eat mostly nutritious foods.

*Women tend to have lower “maintenance calories” than men, meaning it takes fewer calories to maintain their bodyweight, and even fewer to produce weight loss.

How To Lose Weight Without Counting A Single Calorie — Caroline Rees Phd

Your TDEE is your “total daily energy expenditure”: how many calories you burn on a daily basis. If you increase this, you won’t need to eat so little to lose weight.

Surprisingly, exercising more — especially if you’re already strength training 3-4 days per week — isn’t a major TDEE booster. It’s only 5-15% of the equation, your body adapts to it quickly,

It’s crucial for you to know exactly how to assess your progress. If you don’t, you won’t know whether your approach is working — which leads to needless frustration.

Can You Get In Top Shape Without Tracking Food/calories?

These are the big three, but it’s equally important to pay attention to how your clothes fit, how your body is feeling, and whether your relationship with food is improving.

This is where things get tricky, as you won’t know