Calorie Counting Isn’t for Everyone
Calorie counting during weight loss doesn’t always yield good results: constantly thinking about dieting and what we can’t eat often makes us crave food even more. It can lead to feelings of guilt or an obsession with weight loss, potentially harming our mental peace in many ways. For those who dislike counting calories, it’s recommended to follow a few principles to help achieve their goal of losing a few extra kilograms.
Introduce These Rules Into Your Life
The first rule is to make healthier food choices. This means focusing on natural, minimally processed foods when shopping. It’s best to limit highly processed products in your cart. It’s important to include high-protein and fiber-rich foods, as this combination helps keep you feeling full longer compared to meals high in sugar.
Experts also advise maintaining a calorie deficit by tracking portions, not calories. In practice, this means controlling portion sizes. Some dietitians suggest following the "three plates, two snacks" rule, which means eating three meals a day that fit on one medium-sized plate and two snacks that fit in the palm of your hand—no more. Ideally, each meal should include protein and some vegetables or fruits (the best source of fiber). Replace processed foods (white bread, sweetened cereals, and packaged foods) with whole grains.
Pay attention to what you drink as well. "Liquid calories" are a major threat to weight loss. This refers to sweetened beverages, including popular sodas. Instead, it’s better to opt for plain water, as well as tea or coffee without added sugar. Herbal teas (like mint or fenugreek), ginger drinks, or flaxseed-based beverages can also be helpful.
Another tip is to take care of your health. It’s worth checking if any health issues, such as thyroid problems or early signs of type 2 diabetes, are contributing to your weight gain. Sleep and managing stress (through relaxation techniques) are also important. Develop a habit of eating slowly—don’t rush your meals, chew each bite thoroughly, and you’ll eat less since you’ll feel full sooner. Experts remind us that it takes time for the brain to receive signals that we’re full.
We also need more physical activity. Don’t forget about walking, take the stairs instead of the elevator, sign up for dance classes, work in the garden, or go for a bike ride. It’s recommended to engage in at least 50 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week, but the more, the better.
