Tired of counting calories or macros but afraid that if you stop counting you will gain weight or that you won’t be able to maintain. Here are some ways to eat without counting calories. There is a time and a place to keep track of the numbers but we can’t always be counting or in fat loss mode.
In this post, I put together a guide that you can use to navigate your everyday eating.
How to eat without counting calories!
#AMEN is my 4 easy to follow sustainable steps to incorporate into your healthy lifestyle.
A- Always keep your water intake in check. Sometimes thirst can be mistaken for hunger. Always keep a bottle of water with you where ever you go and drink a glass with every meal.
M- Meet your daily PROTEIN requirements. Active individuals and folks that lift the things need a bit more than than a less active person. Shoot for 0.8-1g per lb of body weight
E- Eat Mindfully- Slow down and pay attention to your satiety. Eat to about 80% full.
N- Nourish your body with plenty of fruits and veggies.
Eat PROTEIN with every meal. Protein is the building block for muscle, and you’ll need it to either build or retain that hard earned muscle that helps you move and “Lift the Things”! Protein also helps you feel fuller longer, and gives more satiety. There are many misconceptions about protein, but the bottom line is that it won’t harm your kidneys, and you don’t need more than what I recommended above. Save those calories for other macro-nutrients!
- Carbs are the body’s fuel – both for the muscles, and the brain. Eat more complex carbs than simple carbs. Both can be part of a nutrition plan.
- Lifting the things – eat carbs around your workouts- before and after (simple carbs are great for post workout glycogen restoring). The more active you are the more carbs you will need. Less active, less carbs.
- Eat less carbs on non-training days. Don’t go completely carb free, you still need some. With less carbs, you can increase your fat intake to meet your daily calorie goals. Think Peanut butter, coconut oil, avocados, almond butter, and real butter.
Fats keeps you feeling full and satisfied longer than any other macro-nutrient. While carbs are important fuel, the right fats can keep you feeling full and satisfied for a long time. Just make sure you don’t overdo it – it is easy to overeat it due to the calorie density. Fat is also important for your bodies hormones and endocrine system. Women need to ensure that they get an adequate amount for normal, daily body function. Eat healthy sources of fat- nuts, coconut oil, avocados, avocados, etc….
You can still measure with out counting. With measuring you can learn what a portion size is and what it looks like.
A scale is really handy as well because you can measure in grams or ounces. A measuring cup also works. Once you get a handle on portion size, you can put the measuring cup or scale away…..Although, there are often times that I use it as a matter of habit, as it is easy to allow your portion size to creep up on you – after a little bit, your mind equates that “little bit more” to a normal portion.
- Always eat protein and vegetables with every meal.
- Adjust carbs according to your activity level.
- Eat more fats on your non training days.
- No need to cut whole food groups, we can eat moderately from all macronutrients as part of healthy life style.
Hope this guide can help you navigating all the noise about nutrition. Always keep things simple and sustainable. Eat in a way that is nourish-able, enjoyable, satisfying, and in support of your lifestyle! It doesn’t have to be complicated in less you want it that way.
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Yours in Health and Happiness