How To Lose Weight Without Counting Calories

How To Lose Weight Without Counting Calories

Wanna lose weight without counting calories or restricting your favorite foods? Check this formula for healthy and sustainable weight loss.

When it comes to weight loss, this should be a natural process, not a time-consuming one. You can and should get rid of the extra pounds the same way you’ve added them.

To help you with this, I’ve put together a few tips that promote healthy weight loss without the need to count any calories.

5 Steps To Lose Weight Without Counting Calories

If you’re looking for a legit way to lose weight without counting calories or starving yourself, follow this five-step formula:

1. Start Your Day With A Protein Boost

Have a high-protein breakfast every day

It’s important to start your weight loss journey the right way. And a high-protein breakfast such as a black bean omelet or a peanut butter toast is everything your body needs in the morning.

The proteins served in the morning reduce hunger during the day and ward off fat storage to help you tone your entire body.

Some high-protein foods include eggs, black beans, lean meat, Greek yogurt, peanut butter, milk, oats, broccoli, cottage cheese, etc.

2. Fill Your Lunch And Dinner With Healthy Foods

Eat healthy foods throughout the day if you want to lose weight without counting calories

This should be obvious. If you want to lose weight without counting calories, you need to fill your meals with healthy foods only.

So stay away from processed foods, fast foods, and high-sugar foods and drinks (I’m talking about you, Starbucks devourer!).

Instead, opt for complete lunch and dinner recipes that harmoniously blend your daily dose of protein, fats, and veggies.

Here is what every lunch and dinner should contain:

  • 2 cups of veggies;
  • 4-5 oz of protein;
  • 1-2 servings of fats.

With this ratio in mind, you can combine your favorite vegetables with protein-packed foods and healthy fats to cook a healthy, nutritious, and complete meal.

3. Focus On Protein And Healthy Fats For Snacks

A high-protein snack is always welcome in any kind of diet

When you’re trying to lose weight, what you eat between meals is equally or even more important than the actual meals.

So make sure to eat high-protein snacks that will keep you satiated during the day and avoid empty calories. Some examples of delicious protein-packed snacks include:

  • Protein shakes, energy bites, or protein bars;
  • Greek yogurt;
  • A hard-boiled egg;
  • Peanut butter with celery sticks or apple slices;
  • Chia pudding;
  • Overnight oatmeal, etc.

Healthy fats are also great choices to serve between meals. So opt for a handful of seeds or nuts, a slice of dark chocolate, a couple of slices of cheese, or a can of tuna/salmon.

It is said that breakfast is the most important meal of the day. But when it comes to weight loss, all meals are paramount. So prepare your snacks with the same attention you do your meals.

4. Make A Plan For Your Higher Carb Foods

Cut Out Carbs Or Plan Them Ahead

Cutting high-carb foods off completely from your diet is difficult. That’s why you need to come up with a plan that’s suitable for you and your schedule.

I’m talking about allowing yourself one day of the week when you can indulge in your guilty pleasure. In moderation, of course.


If you’re into pasta, pick one day of the week when you’ll have your favorite Italian dish at lunch. The same goes for other starches such as:

  • Bread;
  • Rice;
  • Corn;
  • Beans;
  • Peas;
  • And potatoes.


When it comes to sweets and desserts, it’s best to have them once a week, just like starches.

But if you feel you can’t go for such a long time without a slice of your favorite cake, eat it in the morning. This way, your body will have enough time during the day to burn all those extra calories.


There are also fruits that contain a high amount of carbohydrates, such as bananas, mangoes, pineapples, apples, raisins, and grapes. Even though they contain the “healthy” kind of carbs, it is better to stay away from them.

Instead, opt for berries, citrus fruits (oranges, grapefruits, clementines), watermelon, cantaloupe, kiwi, peach, and cherries.


You’ve already seen and heard this a million times: alcohol is bad for your weight. Indeed it is if it’s consumed in excess.

One glass of wine on a Saturday night out or one beer at the Sunday family grill won’t mess your weight loss progress.

But you must keep it to one glass of alcoholic beverage per month. That’s the “secret”: moderation.

5. Don’t Skip Cravings

Don't skip cravings if you want to lose weight without counting calories

It has been shown that cravings shouldn’t be completely ignored. That’s because they keep us sane, happy, and motivated.

I know cravings are not good for your weight loss, but they’re good for your mental health. Of course, similar to alcohol consumption, moderation is key here too.

So from time to time, allow yourself that favorite food that is forbidden by your strict diet. One wrong meal every 2 or 3 weeks can’t ruin your diet.

In the long run, that food might be satisfying, especially when you think about your mental health.

And it’s a good idea to plan your “cheat day” ahead. This way you’ll comfort yourself knowing that, in the very near future, you’ll get what you’re craving for.

Whenever you crave something, drink a glass of water, then wait 15-20 minutes. If you’re still craving that, it’s for real; if not, then you were just dehydrated.

Knowing that there is a specific day when you are allowed to eat your favorite food might make your brain forget to crave it.

We Don’t Like Math, So Skip The Counting!

As you can see, it’s not that hard to lose weight without counting calories. And this method of slimming down should be promoted by all diets and weight loss programs.

Dieting is already overwhelming with all those nutrient-rich foods, daily protein recommendations, home cooking, meal prepping, etc. Why make it even more complicated with calorie counting?

The truth is, nobody wants to do extra works to reach the same goal.

Yes, counting calories might keep you strict and on point, but it’s time-consuming. And, to quote a famous meme, “ain’t nobody got time for that”.

So the healthiest way to lose weight without counting calories is to get proteins for breakfast and snacks, eat lots of veggies during the day, and plan ahead your carbs and cheat meals.

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