Can you lose weight without counting calories?

[jimjamjoo]

I desperately need to lose some weight. In the past, I have tried counting calories and it just becomes my entire personality. I get obsessed with food and therefore feel hungry all the time. I don’t like this approach.

My question is, has anyone found a way of losing weight without counting calories?

I was going to suggest something similar. Anything that reduces your overall calorie intake will help: fasting; permitted & disallowed foods; cutting some things out; small plates; substitutions.

I have a very good idea of calorie values because I was once anorexic. This is also the reason I never diet. What I tend to do is "advise" myself I need to drop a number of kilos, and make a few conscious substitutions. I do snack a lot so I'll stock up with Ryvita instead of biscuits, eat dates instead of chocolate (still fattening, but loads of fibre which helps), stop putting oil in my cooking, swap Greek yoghurt for ice cream. That sort of thing. I cover half my plate with a pile of salad before putting anything else on it.

I'm obsessive about getting enough protein. I'm not building muscle or anything, it's just that I feel much more well-fed if I'm full of protein.

I'm currently avoiding the scales because I suspect I've gained a bit and want my calorific treats 😂 It's just common sense, though, and you're right to be figuring out what will work for you 👍

Ive previously lost weight by cutting down true carbs to a max of 3 x meals a week. So massively reducing bread, potato, pasta etc intake. But not weighing anything or doing calories. So instead of a piece of salmon, peas and new potatoes with teryaki sauce, Id have 1.5 pieces of salmon, peas and brocoli. I hate bland/dull food so anything that cuts flavour/sauces isnt for me. And I didnt work out carbs in veg or fruit or anything just ate these as normal. But I managed to do this OK twice and lost the half stone I needed to. Ive always been 26/25 bmi so wanting to go from 10.5 stone to 10ish or just under. Changing wine to gin helps a lot, but terribly Id rather eat less food than skip my wine a few days a week.

Now I just use a mounjaro pen at the lowest dose, the weight falls off, no food noise or faff it just naturally reduces my portions. So much easier but I do have to lie about my weight to get it and a lot of people aren't comfortable or agree with that.

SW promote cooking from scratch - moving away from the convenience foods - the jars and packets , the UPFs

They promote eating from all food groups , a varied diet, and as for the pasta - eat all you want - a total myth

They advise and encourage that between a third and half the plate is speed - ( fruit and veg ), the rest of the plate protein and carb and to eat until full . Not a lot of room left on the plate for unlimited pasta and if you have a pile of veg and a decent portion of protein and not much room in your belly either

They have hundred and hundreds of recipes that do not include UPFs

Ive lost and maintained the loss without one single SW ready meal, snack bar or drop of frylight passing my lips. The only product I buy which is geared towards slimmers are the odd pack of Light and free yoghurts in lemon , I usually only eat my own homemade yoghurt, but these are handy to keep in the fridge if Im looking a sweet treat

SW gets a hard time on MN, yet all they do is promote healthy balanced meals and give 24/7 support and for people like myself who made target - my own target, one I chose, not a weight I was told I had to get too, its all free

I did 2 meals a day with lunch being low carb, very high protein(think salmon and cottage cheese) then a normal family meal (no snacking during the week, more relaxed on weekends). I can’t have a window because I’m perfectly capable of eating a lot in a short space of time.

I’m on my last ten pounds and it’s slowed right down so I’m doing a protein shake for lunch and normal dinner to cut calories a bit more. I don’t want to give up my weekend wine and brunches (I still stick to 2 meals and high protein) so I’m just really disciplined for 4.5 days. I don’t count any calories. I am on ozempic but tbh I’ve not really been getting the same level of suppression anymore so I’m hungry a lot, but because I only have to do it for 4.5 days it’s not so bad.

It’s similar to the “no s” diet just amended to suit me.

I find that if you only eat real food and no sugar or processed carbs or starches your body automatically regulates your hunger. I make sure I start eat meal with protein and fibre, I don't snack and I have a 12 hour eating window. I have never needed to count calories going this and have maintained at a healthy weight for 3 years now. It is easy becuase I am only ever hungry at meal times now and no longer crave sweet foods.

Count calories but:
Focus on getting plenty of protein and fibre at every meal
Eat below your TDEE but only by 200 or 300 calories. You don't end up starving and binge.
If you want something that is going to break your calorie allowance, don't say 'no' to it, just say 'not now'.
Spread your calorie allowance over a week, instead of daily.

16;8 is working for me - I started it a few months ago and it’s also helped me with cutting out a lot of snacking. I don’t find it hard to do at all and I was like you super obsessed with eating (sugar was a huge one for me). I’ve no idea what I’ve lost as I don’t weigh myself (found it too demotivating) but my clothes are way looser.

Also, I lost a few stone a few years back using the VGB (virtual gastric band) app. It’s a type of self hypnosis- it was great.

I always remember the lovely late Michael Moseley saying you should eat slowly rest between each mouthful really taste your food instead of gulping it down. Also the 20 minute rule of waiting 20 mins after putting your fork down to let your brain tell your stomach it’s full. I for one always reach for something sweet etc straight after because I still feel hungry ! I’ve been doing this and it really helps

To lose weight you need to create a calorie deficit. All the plans, strategies, shakes, diets, food lists etc are just different ways to achieve that. Ime you need to think about which approach is the best fit for you, and go with that.

Ie like groups and accountability - SW
Like structure and working to a rigid plan - Fast 800 / 5:2 / 16:8
Want to be able to eat relatively freely while losing weight - high-volume diet

Work out your TDEE and go from there.

I would also add - exercise does lots of good but I have never found it effective in weight loss.

Just eat extremely little. All there is to it.

I've learnt how to lose weight without counting calories after being on mounjaro for 12 months. I don't have time to count calories all day. I cook healthy meals and eat very small amounts on a side plate.
I never eat breakfast because I don't like it.
I feel most hungry at lunchtime so I cook the night before and have a cooked meal which I heat up at work.
In the evening I have a smaller meal or soup with lots of veg as a filler, just normal food.
I weigh myself every morning and if I've put on a few pounds I'll eat less until my weight goes down again.
I never put on more than a few pounds without doing something about it.

You probably don’t need to count them religiously but you do need to have an awareness of your calorie needs and your general intake. Then reduce the amount. You do need to be in a calorie deficit to loose weight.

upping your exercise will give you a few more calories to play with and still be in a deficit. It’ll also help improve your general health and fitness. But you need to do a LOT of exercise before it makes a lot of difference to the point where you can eat extra treats etc. the whole, I’ve been to the gym so I deserve a cake, thing doesn’t work if you’re trying to loose weight.

I got a portion plate which showed how much carbs, protein, veg etc they recommended you eat - basically reducing calories but without the need for calorie counting.

When i lost a significant amount of weight it was through Keto. I know it gets mixed feedback but it really worked and I found it easy because it just meant I knew what foods I couldn't eat and once I was in the flow it was really easy. Like you I found counting calories really hard work.

As others have said, there are many things to try that mean you don't need to count calories and won't leave you hungry. I've tried loads. Keto, I lost weight fast and easily but my cholesterol went through the roof. I've settled on Slimming World which works for me. Hardly have to think about it now and I've consistently lost a pound a week over a long period of time with little effort or hunger. Hasn't been fast but is definitely sustainable and I don't feel deprived. I think it's a matter of what works for you.

Terrible advice which will lead to a binge and starve cycle.

Ear loads of protein
exercise
sort your stress and your sleep out
exercise more

I never eat anything "white" either. Brown rice, wholewheat cereal, wholewheat pasta, granary bread. You just can't binge on that stuff.

I have no idea how many calories are in the food I eat, beyond a vague chocolate will more than spinach type of understanding.

If I want to lose weight, I just eat less. Smaller portions, no snacks, no eating after 5 pm, have a fast day. It honestly uses far less head space than worrying about details.

But other people will have different approaches.

I got into a routine:

Breakfast: Greek yog (full fat) , frozen berries, a spoonful of granola

Lunch: Some protein (an egg, tinned sardines , but of ham or chicken etc), cottage cheese, lots of veg / salad, Or soup. And no more than one slice of wholemeal toast.

Snack: planned in advance so that you aren’t left staring at a cupboard full of biscuits. E.g an oat biscuit or two with 30g of Brie (I did measure out a portion to begin with to give myself an idea), or a cup of sugar free cocoa and a satsuma, or some grapes and something

Normal dinner, but reduce portion size of carbs and up the veg. Avoid deep fried.

And I did have the occasional cake and choc, a wine or beer maybe 3 times a week. But was trying to eat less sugar anyway as this was a health reset, of which weight loss was a part. It took a few days to break the sugar habit and get used to eating a bit less.

i easily lost 1lb a week.

I made cheap filling salads, my favourite being ‘zingy slaw’: shredded red cabbage and carrot with lots of lime and ginger and a bit of oil (I liked sesame to enhance the vaguely Asian feel of this) . A big bowl to last 3 days. Can be picked at as v v low cal.

As this was pretty much normal eating it fitted in with a family diet and established habits that have made it easy to maintain. I did this in lockdown and have not struggled to keep the weight off since.

P.S I was post menopausal, too.

If that's your take from Slimming World, it says more about you than them and their plan. @SeaAndStars has summarised it well.

Cook from scratch with lots of veg and lean protein. Don't have loads of pasta or other carbs.

Controlled amounts of bread, anything high fat like cheese, avocados and strictly limit real junk like crisps, cake, biscuits, alcohol etc.

They offer what you want with no need to count calories or go hungry. Just don't stuff yourself or try and game the plan with UPF alternatives that are there for the people who are used to living on total crap and never cooking.

Also, it's not a magic spell that needs following to the letter for it to work, it's just an easy way of reducing your calorie intake without having to count everything you eat/drink.

This is a very good idea, I think. So, you work out several calorie counted meals, but then don't have to calorie count. I'm going to try this.

Short answer to thread title -

no no no no and NO!!