If counting your calories is giving you copious amounts of anxiety or making you want to give up losing fat in general, you are not alone. You can still lose fat without tracking calories.
If you follow these 6 amazing rules, you will find that losing fat is not that daunting of a task and it is achievable!
1. Eat Protein With Your Meals
Protein is super helpful for weight loss for two main reasons:
#1 – It makes you feel full
#2 – It helps build and retain muscle
Studies have shown that eating more protein will naturally help you to eat less food; one study suggested a huge 30% less. Best of all, it has been shown that even when people are allowed to eat as much as they want, having a higher protein intake results in weight loss.
Even more intriguing, there is research that one of the most important times of the day to get in a good amount of protein is at breakfast.
An easy way to get more protein into your diet is to have a high quality source- eggs, meat, dairy or use a supplement such as Whey Protein etc. at every meal.
2. Eat More Veggies
One of the first mistakes people make on a diet is reducing the amount of food they eat. Veggies allow you to eat more and still take in way fewer calories than usual. If you’re cooking at home, I recommend filling at least 50% of your plate with veggies at every meal.
I’ll admit that they might not be too exciting, but you won’t care once you start effortlessly losing weight.
3. Drink More Water
Research has shown that increasing water intake is an effective way of increasing fullness, thus helping you reduce your total calorie intake.
Drinking just two glasses before a meal is enough to confer this benefit.
Furthermore, research has also shown that increasing water intake actually speeds up your metabolism. Scientists found that after drinking approximately 2 cups of water, subjects’ metabolic rates were elevated within 10 minutes of water consumption, and reached a maximum elevation after about 30 to 40 minutes.
Try carrying a reusable water bottle (we like this one) and aim to replace soda and other sugary beverages with good old H20, which will also help you cut out excess calories from added sugar.
If you want to add flavor to your water, cucumber slices, lemon wedges, or crushed berries are all great options.
4. Trick Yourself
Yes, it can be hard to control how much you eat, which is why you may need to trick yourself. Instead of pulling out a large plate and opting for small portions, choose one that is much smaller and fill it up. This will “trick” your brain into thinking that it has eaten more than it actually has. Yes, it sounds a bit silly, but psychologists who have studying this have found that it tends to work.
5. Reduce Your Stress, While Getting Ample Sleep
Sleep and stress levels often get ignored when discussing health and weight. Both are incredibly important for the optimal function of your body and hormones.
In fact, insufficient sleep is one of the top risk factors for obesity. In adults, it increases the risk of obesity by 55%.
Too much stress has the ability to increase your cortisol levels, a hormone which increases the accumulation of body fat, as well as your risk of developing chronic diseases.
[Read: 12 Foods for Stress Relief]
6. Exercise Regularly
This is different than other of the tips mentioned above. While all of the above tips focused on cutting down the intake of calories, this one focuses on increasing expenditure of calories. Increase the level of your physical activity so you can burn extra calories and reduce weight. You can choose any physical activity that you love such as dancing, walking, running or may be working out with weights.
Apply them today for long-term success without the need to count calories.