3 Ways To Lose Body Fat - Without Counting Calories

There’s no one-size-fits-all approach to dieting.

The key to success during weight loss is making sustainable changes that match your lifestyle, and for some people that means counting calories is not a realistic option. Counting calories can be a great tool for weight loss, and is one I frequently recommend to clients, however that does not mean it’s the best route for everyone.

If you’re looking for ways to avoid counting calories, or are in search of additional tools to help lose those extra few pounds, here are 3 of my favorite non-food-tracking weight loss tips.

1.) Focus on High Satiety Food Selection

When building a meal focus on foods that are high satiety - foods that make you feel fuller for longer. We’re looking for low calorie density but maximum fullness, or building bigger portions for less calories. Incorporating more high satiety foods can help prevent feeling hungry soon after eating a meal - AKA the worst feeling. Here are some of my favorite high satiety foods:

Popcorn

Potatoes

Oatmeal

Fruits, such as oranges and apples

2.) Implement a Daily Step Goal

Increasing movement is a foolproof way to increase your daily calorie expenditure. If you currently use a step tracker, aim to increase your steps by 500 for a couple weeks, then bump that number up by 1000. It doesn’t matter what your end target is, the goal is just to move more on average during the day. If going for a walk doesn’t fit within your schedule or lifestyle, an under the desk walking pad is a great option that allows you to walk while working (or, if you’re like me, while watching Netflix).

3.) Have a Snack While Cooking

Out of all of these tips, this one is certainly my wife’s favorite. Since we met, she has referred to it as her “pre dinner snack” (I think the general population calls that an appetizer, but some fights aren’t worth having). Turns out she was onto something! It takes time for hunger cues to be turned off, so snacking before a meal gives your body a chance to process what it has eaten and will then signal fullness quicker into your meal. I’d recommend a 100- 200 calorie snack with 5-20 grams of protein.