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How to stop counting calories but still lose weight

Focus on whole, nutrient-dense foods

Instead of counting calories, focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. These foods are generally lower in calories and more filling than processed foods, so you'll feel satisfied and nourished without having to count every calorie.

Tune in with Your Body

Listen to your hunger and fullness cues: Instead of relying on calorie counts to determine when and how much to eat, learn to listen to your body's hunger and fullness cues. Eat when you're hungry and stop when you're full, and pay attention to how different foods make you feel.

Slow Down

Eat mindfully: Eating mindfully can help you tune in to your body's hunger and fullness cues and reduce overeating. Take time to savor your food, chew slowly, and enjoy the flavors and textures. Avoid distractions like TV or your phone while eating, as they can lead to mindless eating and overconsumption.

Practise portion control

This is a skill that you will hone as you become more in touch with your body. While you don't need to count every calorie, practising portion control can help you lose weight naturally without starving or depriving yourself.

Use smaller plates, bowls, and utensils, and aim for a balance of protein, fiber, and healthy fats at each meal.

Check out More Tips for Regaining Control Part 1 and Part 2


Stay hydrated: Drinking plenty of water throughout the day can help you feel fuller and reduce overeating. Aim for at least eight glasses of water per day, and consider adding flavor with sliced fruit or herbs.

Rest and Relax

Get enough sleep: Sleep is important for overall health and can also affect weight loss. Aim for seven to nine hours of sleep per night, as lack of sleep can increase hunger and cravings.

Struggling with nighttime eating? Give your nighttime routine a makeover

Move your body

Regular exercise can help you improve your metabolism, maintain a calorie deficit and support weight loss. Find activities you enjoy, such as walking, dancing, or yoga, and aim for at least 30 minutes of activity most days of the week.


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