Can You Lose Weight By Counting Calories

The decision to choose to count calories or not simply comes down to the behaviour patterns and previous dieting history of the person who is trying to figure out whether or not is a good idea to count calories or not.

If you are in one of those cohorts of people and you are still actively trying to lose weight, then you are in the right place.

If you are not in one of those cohorts of people, but still want to learn more about losing weight…then you are in the right place as well.

For Weight Loss, Intermittent Fasting As Effective As Calorie Counting

Before we progress, you need to be in a calorie deficit to lose weight. This means consuming fewer calories than your metabolism is burning each day, and that can be achieved both through counting calories and without counting calories.

This study (1) took a cohort of people and found that there was a correlation between consistent trackers and weight loss outcomes:

“Only consistent trackers had significant weight loss (-9.99 pounds), following a linear relationship with consistent loss throughout the year. In addition, the weight loss trend for the rare and inconsistent trackers followed a nonlinear path, with the holidays slowing weight loss and the onset of summer increasing weight loss. These results show the importance of frequent dietary tracking for consistent long-term weight loss success”

Tips Help You Create A Calorie Deficit

But as I mentioned in my introduction if you match any of the cohorts I spoke about, then these results will not be accessible to you.

The other thing I would say is this: calorie counting is the quickest way to know if you are in a calorie deficit. You simply get immediate feedback on what you are eating and provided you have done your calorie calculations correctly, you will know whether or not you are indeed taking the steps to lose weight each day.

If you aren’t able to, or just don’t want to count calories, then I will lay out for you exactly how to lose weight within that.

How To Count Calories To Lose Weight

The only way to know if you are losing weight, for sure, without counting calories, is through consistent work on the process I will outline below, and then comparing month to month at markers that will indicate weight loss - a topic we will get onto later in this blog post.

Over my decade in the fitness industry, I have made many many mistakes. One of those mistakes was asking clients who were contra-indicated to count calories.

In fact, now I am older and wiser, I would argue the vast majority of the people I work with, mainly people just like you, who really want to lose weight, but might also have a very fragile relationship with food, with the scale, with their body image and are low on self-esteem, do not need to count calories.

How To Count Calories

I am now far less likely to ask a client to count calories when working on their weight loss - and the results I get are just as effective. If not more so, because my clients aren’t reliant on the control that calorie counting gives them, and don’t have to learn to regress.

We go slower to start with, building strong proper foundations, so that they are empowered to be able to stay at a weight that suits them for their whole lives.

In fact, I would also argue, that most people who count calories, lose weight, and then stop counting calories are far more likely to regain their weight, then have to go back to calorie counting to lose it again…and they repeat this process all of their lives.

Should You Be Counting Calories To Lose Weight?

Also please remember body weight will always fluctuate. It is not a static thing, and in each different phase and aspect of your life different body weights will emerge - and that is ok.

Losing weight without counting calories is possible, but it requires a combination of diet and lifestyle changes to help us make sure that we are getting you into a calorie deficit.

The role of structured eating in your diet has astounding benefits from improving your relationship with food as well as helping you get into a calorie deficit.

Does Counting Calories And Macros Help You Lose Weight? What Is Better Fasting Or Calorie Restriction For Weight Loss?

By making sure you regulate these hormones (grehlin and leptin) you will be able to avoid the classic “hangry” feeling and therefore not end up eating everything in sight when you get the opportunity to.

By eating in a structured way, your body will no longer guess when it will and will not be fed, and therefore having a much more regular diet will decrease your overall calories not just during the day, but also over the weeks as well.

“While no one eating occasion contributes more than any other to excess adiposity, eating more often than three times a day may play a role in overweight and obesity in both younger and older persons”

How Counting Calories And Fitness Tracking Led To An Eating Disorder

The other thing to remember with structured eating is that it requires mindful eating as well. This will help you pay attention to your body's hunger and fullness cues, and eat only when you are hungry and stop when you are satisfied. Avoid distractions like TV or phone while eating, as these can cause you to eat more than you need (4). Mindful eating has been shown to be effective for weight loss and the prevention of weight gain (5).

Another one of my five awesome rules for fat loss life is the promotion of trying to drink 3 litres of water a day. This can be a shock to the system, to begin with, but build up slowly and you will be on also remember it is a purposefully high target, because if you fall short you are still covered.

Drinking enough water can help you feel full and satisfied, thus helping your hunger cues be quelled, and helping to keep you in a calorie deficit. I always suggest to clients on the Strong and Confident Program to work towards trying to drink 3 litres a day.

Stop Counting Calories

A study of 50 adults found that those who drank 375ml or 500 ml of water before a meal lost significantly more weight than those who did not (6).

The more I write about fitness, the more I am realising that sleep features in every aspect of your fitness journey. Not just for weight loss, but for performance as well.

You have to get enough sleep. However, I am not ignorant of the fact that if you have a young family that simply will not be possible. I appreciate that, and if that is you, then be aware of the impact of sleep, but don’t get stressed about the fact you can’t access enough sleep; just be aware that when things settle down, you should think about addressing this part of your life.

How Eating More Calories Can Help You Lose Weight

If you are reading this, and you don’t have a young family or a medical reason that you can’t get enough sleep, and you aren’t getting enough sleep then you

Adequate sleep is essential for weight loss and overall health. In fact, it is that important, I would put it as high up on the list of helping you lose weight as being in a Calorie Deficit.

A review of 17 studies found that people who slept 7-9 hours per night had a significantly lower body mass index (BMI) compared to those who slept less (7).

How To Lose Weight Without Counting Calories

One reason lack of sleep is associated with weight gain is that sleep deprivation can lead to an increase in appetite, particularly for high-calorie, sugary foods. This is because sleep deprivation can lead to an increase in the hunger hormone ghrelin and a decrease in the hormone leptin, which regulate hunger and fullness. As a result, people who don't get enough sleep may feel hungrier and eat more.

In addition to increasing appetite, sleep deprivation can also lead to an increase in the hormone cortisol, which can promote fat storage and weight gain. This is because cortisol is released in response to stress, and sleep deprivation can be a source of stress for the body.

Furthermore, insufficient sleep can lead to a decrease in physical activity and a decrease in the body's ability to burn calories effectively. This is because sleep deprivation can lead to fatigue and decreased energy levels, making it harder for people to be physically active. It is also not uncommon to see a drop in fidgeting and other calorie-burning activities throughout the day, because of tiredness.

Can You Lose Weight Without Counting Calories? The Answer Is Often Yes

Overall, it is important to get enough sleep in order to maintain a healthy weight. The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night.

As I mentioned above, we need to work on both sides of the energy balance equation to easily create a calorie deficit, especially if you aren’t counting calories.

The most important thing for you to remember when it comes to physical movement, in pursuit of losing weight, is to not view calorie-burning as the reason you are exercising.

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

The most important aspect of exercise with regards to this is that you chose the exercise you enjoy the most because you will then be far more likely to continue doing it for long enough to see results.

The person who sent me this, was in a phase