Easy Way To Lose Weight Without Counting Calories

“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.

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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.

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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.”

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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.

Lose Weight Without Counting Calories

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.OkTracking your calorie intake is a great way to understand what & how much you are eating in order to achieve your weight loss goals. However, you may find that calorie counting and tracking can be tedious. For many, it is a struggle to constantly be tracking every bite they eat. 

If calorie tracking isn’t for you, and you’re interested in alternative approaches, here are some simple rules & guidelines you can follow to help cut down on calories without even having to count calories – like with MyFitnessPal, for example. 

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Filling up at least half of your plate with vegetables is not only a great way to get more fibre, vitamins, minerals & nutrients in your diet, but you will do all of that for fewer calories. Having the majority of your plate filled with vegetables will give you a boost of good nutrition and keep you full. This means you can eat a large volume of food for your meals while keeping calories in check at the same time. 

Protein is imperative for building & maintaining muscle mass but also is key to keep you feeling satiated (feeling of fullness) for hours after your meal. Many times when you are struggling with the urge to eat an hour after a meal is because of a lack of protein in that meal. A good guideline to follow is to have a serving of protein that’s approximately the size of your palm at each meal. This is approximately a 3-4 oz serving of protein which is anywhere from 20-30g on average depending on the source. 

Sleep is very undervalued in today’s society. We are commonly forgoing sleep for extra work, Netflix, etc. One of the biggest ways sleep can help in regards to weight loss is to give you more “emotional control” over food. When you’re lacking sleep you often reach for quick and easy options, which tend to be less healthier food options.

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Sleep also leads to better rest & recovery, not only for your brain but also for your body & muscles. Proper sleep (7-9hrs per night) will give you more energy, better brain function and decision making so you can feel more inclined to get your workouts in, eat healthy food for your body and recover faster. 

Similar to point #1, having 1 large salad every day helps you maximize the nutrient density and decrease the caloric density of the food you’re eating – like shown in this Instagram post. Knowing that you’re going to eat 1 large salad per day also simplify’s your meal planning for the day and prevents some decision fatigue on what to eat. What it comes to making salads, stick to leafy greens, cut up fruit and veggies, some protein (eg. chicken), and a little dressing (calorie-wise if possible). 

Drinks you have throughout the day are a sneaky way to add calories that you don’t always pay attention to. High sugar drinks such as pop, juice, coffees or tea (with added cream & sugar) add up quickly throughout the week and can easily push you out of a calorie deficit. Swapping these drinks out for either zero calorie/sugar-free alternatives or water helps to cut down on unnecessary sugar and calories. 

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Little snacks and bites add up and often, we are unaware of how much we are actually consuming. Many times we find ourselves in the cupboard before or after dinner searching for a snack we don’t really need. To break the unnecessary snacking, focus on having good quality meals throughout the day that make you feel full and satisfied and snack only when you are truly hungry, rather than out of boredom. 

Regardless of your goals, regular exercise and weight training should be a part of your regular routine. Weight training 3-5x per week helps to build & maintain muscle mass, increase bone density and helps you to burn more calories throughout the day. On top of weight training, regular exercise such as walking, biking, swimming, etc, is helpful to stay active, moving and burning more calories. 

Just like exercise, drinking enough water is crucial, regardless of your goals. Water intake helps to not only make sure we are properly hydrated, but it helps to reduce cravings and eating out of boredom. Often times, when we feel like snacking, but aren’t actually hungry, simply drinking 1-2 glasses of water, helps to reduce those cravings. Keep a water bottle with you at all times to stay hydrated throughout the day.

Easy No Diet Tricks To Lose Weight Without Counting Calories

If tracking calories is not for you, or you aren’t sure where to start for your weight loss goals, these are simple rules you can use to help you eat healthier and burn more calories. By making these simple changes, you’re reinforcing bringing in good habits and practices into your life, rather than focusing on restricting and taking things away. 

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