Alternative to calorie counting?

[ItsaCATnotalabrador]

I'm over 14stone and I'm 5'3". I need to lose 4 stone to even squeeze into healthy bmi. I feel physically crap.

What are alternatives to calorie counting? Calorie counting makes me get a bit obsessed about food and took enjoyment away.

I tried intermittent fasting (the one where you eat in 8hr window) a few years ago (when I weighed about 13stone) but my blood sugar would crash and Id feel sick and shaking and dizzy. I think I did it for about a week and every day I had to eat earlier than planned because of it so I never managed 8hrs.

Is calorie counting my only alternative?

It seems a year would be a realistic timescale to get back to healthy so that is my timescale with mini targets on the way.

If you don’t want to count calories try cutting out refined carbs. It’s probably unlikely you’ll exceed your calorie expenditure if you’re only eating veg, fish, meat, pulses etc. no pastries, sugar, sweets, cakes, pasta, bread, you’ll most likely lose weight

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I’m the same height. Your symptoms and weight suggest that it’s not just the quantity but also quality of food you normally eat that is the problem, the shakes and dizziness are signals of blood sugar level dropping low. When you eat healthy food it’s not just that it’s not calorific, it also helps to avoid these sugar rollercoasters in the long run.

If you feel sleepy and sluggish after a meal and then shaky and dizzy before the next meal these are both typical symptoms of blood sugar spikes and drops and big red flags warning that the food you eat doesn’t nourish your body.

Answering your question - I had much less to lose and I would not be able to do it without calorie counting. I know I cannot trust myself regarding portion control. I have been maintaining my weight since 2023 and I log what I eat, it has become a habit. I still love cooking and eating.

My healthy food portions are fine (I think) but yes, it's sugar that does me. I'm a pig with sugar. There are certain sugary foods I just cant have in the house as I have no self control over them. Luckily my children and husband aren't really sweet people so they dont miss out. Unfortunately its my birthday tomorrow and I normally get loads of chocolates (including from my family).

Yes, it's blood sugar crashing. The same reason that I sometimes wake up feeling hungover (I dont drink).

So if I deal with the sugar first, then once that is stable, then look at fasting?

Slimming world. Lost 5.5 lbs a week in and kinda stayed the same for the rest of the time. Been a member 6 weeks now but it’s helping me to not east so much sugary and fatty foods

It looks like you know the answer to your question, if sugar causes such symptoms I would go cold turkey. It’s hard but I think it’s worth it, to feel physically better.

If it’s only treats that need to be sorted and your meals are already healthy I would not worry about fasting.

One other thing you can do to lose weight without counting calories is to measure all fats, with a spoon for example. If you eat mayonnaise, salads with ready-made dressing and similar things, it’s very easy to go over the calories your body actually needs.