The idea of counting calories is frankly just a pain in the ass. Seriously let’s call a spade a spade. Nobody in their right mind wants to sit there, weigh their food, look at nutrition labels to make sure they aren’t going over their calories. It’s tedious to say the least.
But it is important. Let me put it this way, it’s the best thing we’ve got. It’s the closest thing at knowing how much we should eat daily, but there is a strategy you can use that have helped my online coaching clients see results without calorie stressing.
Before I lay that out, I just want to point out one thing. We’re terrible people.
You didn’t let me finish. We’re terrible at estimating the number of calories we eat. We over-estimate the number of calories we burn via exercise and under-estimate how much we eat.
The science is crystal clear on this:
If you’re eating in a surplus, you will gain weight.
If you’re eating in a deficit, you will lose weight.
That’s it.
It’s not because you’re detoxing.
It’s not because you’re on a low carb diet.
It’s not because you’re doing HIIT exercises.
It’s simply because you’re eating less.
That’s it.
How to Lose Weight without Tracking Your Calories
I’ll get straight to it. I want you to use the 2-meal a day strategy.
It goes like this:
Fast in the morning
1st meal at lunch
2nd meal at dinner
1x snack a day. It should fit in the palm of your hand.
Let’s break it down.
Most of us work 9-5. Once that alarm rings, you hit that snooze for another ten minutes. You’re finally up, ready to start your day.
Fasting at these times makes the most sense because you aren’t that hungry. Your body hasn’t even fully settled in yet. You’re still “waking up,” and let’s not forget you’re probably in a rush to get to work on time.
If you are hungry, I recommend black coffee, water, or a zero-calorie drink. No calories before lunch.
Once it’s lunch & dinner time. Go ahead and use this.
Here is a general food guideline you can use to know what types of food to eat.
Why You Should Use 2x Meal Day
- It’s simple and straight forward.
- It forces you to portion control your foods.
- It forces you to be more mindful of what you should put on your plate.
Allow me to explain.
If you can only eat twice in a day, you’re more likely to choose foods that are more filling because being hungry all the time isn’t fun.
Instead of opting-in for processed foods that aren’t as filling in the long-term, fries, candy, burgers. You’re more likely to go for the high nutrient dense foods, chicken breast, oatmeal, baked potato, watermelon.
Not only are these low-calorie foods, they’re also great at managing hunger. Highly nutrient dense foods are filled with proteins & fiber. Two of the best macros and micronutrients at keeping you full. This becomes increasingly more important the longer you stay in a deficit.
Good Luck!