Losing weight without calorie counting

[Anonymous]

Anonymous wrote:

Anonymous wrote:Calories in out model is a fallacy that was heavily promoted by food industry. All calories are created equal is a fallacy. It's all about hormones and timing. Three square meals a day no snacks whatsoever. Snack only on fixed occasion like Fri nights. Or Sunday afternoon treat yourself to an afternoon treat with your tea. You don't need to do 16 8 unless you really want to. A 12 hour fast works. You will be hungry for dinner that's ok. Leave every meal satiated. It's better to take that extra scoop of food a dinner or lunch Vs snacking. Let insulin drop in between meals and you will be in burning mode. Meals and snacks all day long, hyperinsulin and storage mode. Cook everything and avoid hidden sugars. Avoid limit food with labels of multiple ingredients.

From:
A 50 year old metabolically healthy woman with a BMI of 19.5, and Dr. Robert Lustig fan (check him out on YouTube)

No hon. It’s calories in, calories out. It’s that simple. I’m on an appetite suppressant and eat less calories. I don’t care what the calories are. Guess what? I’ve lost 20% of my body weight.

so, it's not that easy if you need appetite suppressant to be able to do do it, right?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Calories in out model is a fallacy that was heavily promoted by food industry. All calories are created equal is a fallacy. It's all about hormones and timing. Three square meals a day no snacks whatsoever. Snack only on fixed occasion like Fri nights. Or Sunday afternoon treat yourself to an afternoon treat with your tea. You don't need to do 16 8 unless you really want to. A 12 hour fast works. You will be hungry for dinner that's ok. Leave every meal satiated. It's better to take that extra scoop of food a dinner or lunch Vs snacking. Let insulin drop in between meals and you will be in burning mode. Meals and snacks all day long, hyperinsulin and storage mode. Cook everything and avoid hidden sugars. Avoid limit food with labels of multiple ingredients.

From:
A 50 year old metabolically healthy woman with a BMI of 19.5, and Dr. Robert Lustig fan (check him out on YouTube)

No hon. It’s calories in, calories out. It’s that simple. I’m on an appetite suppressant and eat less calories. I don’t care what the calories are. Guess what? I’ve lost 20% of my body weight.

so, it's not that easy if you need appetite suppressant to be able to do do it, right?

Nowhere did I say it was easy. Once you hit your mid 40s you metabolism slow so much its very very hard. However it boils down to calories in calories out. The concept is easy. Actually living with hunger goes against your basic instinct

[Anonymous]

I did the Metabolic Balance program and lost 30 lbs, kept it off for a year now. Basically replaced bread/pasta/processed food with whole grain rye, and eat more protein, veggies, fruit, nuts, seeds. You do a blood test, and they recommend the foods to eat to help you balance out. I'm not supposed to eat a lot of tomatoes, for example, due to inflammation, and more bitter foods to help with gallstones. It wasn't easy, but once you get your groove, its OK. Lots of food actually (the right kind), and the hunger craving decrease as your body adjusts when it's finally getting the nutrients it needs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Calories in out model is a fallacy that was heavily promoted by food industry. All calories are created equal is a fallacy. It's all about hormones and timing. Three square meals a day no snacks whatsoever. Snack only on fixed occasion like Fri nights. Or Sunday afternoon treat yourself to an afternoon treat with your tea. You don't need to do 16 8 unless you really want to. A 12 hour fast works. You will be hungry for dinner that's ok. Leave every meal satiated. It's better to take that extra scoop of food a dinner or lunch Vs snacking. Let insulin drop in between meals and you will be in burning mode. Meals and snacks all day long, hyperinsulin and storage mode. Cook everything and avoid hidden sugars. Avoid limit food with labels of multiple ingredients.

From:
A 50 year old metabolically healthy woman with a BMI of 19.5, and Dr. Robert Lustig fan (check him out on YouTube)

You do realize appetite suppressants raise metabolism temporarily? Let me know how you do within a year of being off them.

No hon. It’s calories in, calories out. It’s that simple. I’m on an appetite suppressant and eat less calories. I don’t care what the calories are. Guess what? I’ve lost 20% of my body weight.

[Anonymous]

Anonymous wrote:You don't have to count calories but all calories count.

The trainer I follow suggests the 3 plates and 2 snack approach.

Each meal/plate but be half veggies, 1/4 protein. Snack must fit in the palm of your hand.

You can find more info here:


https://www.syattfitness.com/fat-loss/how-to-lose-weight-without-counting-calories/

This! I basically follow this. It’s a very reasonable approach and emphasizes vegetables rather than removing food groups.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Calories in out model is a fallacy that was heavily promoted by food industry. All calories are created equal is a fallacy. It's all about hormones and timing. Three square meals a day no snacks whatsoever. Snack only on fixed occasion like Fri nights. Or Sunday afternoon treat yourself to an afternoon treat with your tea. You don't need to do 16 8 unless you really want to. A 12 hour fast works. You will be hungry for dinner that's ok. Leave every meal satiated. It's better to take that extra scoop of food a dinner or lunch Vs snacking. Let insulin drop in between meals and you will be in burning mode. Meals and snacks all day long, hyperinsulin and storage mode. Cook everything and avoid hidden sugars. Avoid limit food with labels of multiple ingredients.

From:
A 50 year old metabolically healthy woman with a BMI of 19.5, and Dr. Robert Lustig fan (check him out on YouTube)

You do realize appetite suppressants raise metabolism temporarily? Let me know how you do within a year of being off them.

No hon. It’s calories in, calories out. It’s that simple. I’m on an appetite suppressant and eat less calories. I don’t care what the calories are. Guess what? I’ve lost 20% of my body weight.

Calories in, calories out doesn’t always work. Bodies are far more complex than that! Case in point, if you are taking antidepressants or antihistamines you will gain weight regardless of caloric intake.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Calories in out model is a fallacy that was heavily promoted by food industry. All calories are created equal is a fallacy. It's all about hormones and timing. Three square meals a day no snacks whatsoever. Snack only on fixed occasion like Fri nights. Or Sunday afternoon treat yourself to an afternoon treat with your tea. You don't need to do 16 8 unless you really want to. A 12 hour fast works. You will be hungry for dinner that's ok. Leave every meal satiated. It's better to take that extra scoop of food a dinner or lunch Vs snacking. Let insulin drop in between meals and you will be in burning mode. Meals and snacks all day long, hyperinsulin and storage mode. Cook everything and avoid hidden sugars. Avoid limit food with labels of multiple ingredients.

From:
A 50 year old metabolically healthy woman with a BMI of 19.5, and Dr. Robert Lustig fan (check him out on YouTube)

You do realize appetite suppressants raise metabolism temporarily? Let me know how you do within a year of being off them.

No hon. It’s calories in, calories out. It’s that simple. I’m on an appetite suppressant and eat less calories. I don’t care what the calories are. Guess what? I’ve lost 20% of my body weight.

Calories in, calories out doesn’t always work. Bodies are far more complex than that! Case in point, if you are taking antidepressants or antihistamines you will gain weight regardless of caloric intake.

This is not true. People gain weight on antidepressants and antihistamines because these medications increase their appetite. So while a medication that increase appetite makes it more difficult to lose weight and can cause weight gain because hunger makes you eat more, if someone on these medications was able to ignore the hunger and cravings, and eat in a calorie deficit they would lose weight. Being on these medications can certainly make sit more difficult to lose weight, but doesn't change the law of thermodynamics.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Calories in out model is a fallacy that was heavily promoted by food industry. All calories are created equal is a fallacy. It's all about hormones and timing. Three square meals a day no snacks whatsoever. Snack only on fixed occasion like Fri nights. Or Sunday afternoon treat yourself to an afternoon treat with your tea. You don't need to do 16 8 unless you really want to. A 12 hour fast works. You will be hungry for dinner that's ok. Leave every meal satiated. It's better to take that extra scoop of food a dinner or lunch Vs snacking. Let insulin drop in between meals and you will be in burning mode. Meals and snacks all day long, hyperinsulin and storage mode. Cook everything and avoid hidden sugars. Avoid limit food with labels of multiple ingredients.

From:
A 50 year old metabolically healthy woman with a BMI of 19.5, and Dr. Robert Lustig fan (check him out on YouTube)

You do realize appetite suppressants raise metabolism temporarily? Let me know how you do within a year of being off them.

No hon. It’s calories in, calories out. It’s that simple. I’m on an appetite suppressant and eat less calories. I don’t care what the calories are. Guess what? I’ve lost 20% of my body weight.

Calories in, calories out doesn’t always work. Bodies are far more complex than that! Case in point, if you are taking antidepressants or antihistamines you will gain weight regardless of caloric intake.

Absolutely false.

The average adult is not gaining weight on 1400 calories whether they take these drugs or not.

[Anonymous]

I am currently trying to lose a few lbs for fitness and don't like counting calories either. I've found success eating only between 7:30 pm and 10:30 am, eating two balanced meals (brunch/lunch and dinner), no snacks, counting to make sure get 5 servings of fruits and vegetables per day across the two meals, no beverages except coffee and water, no processed food. I get one dessert per week and I go somewhere to get it. The no snacking has taken and adjustment and really shined a light on how I was picking up extra calories without counting per say. I think post weight loss I could keep this except I'd add two nights per week where I get wine. GL OP!

[Anonymous]

I’ve lost 20 pounds over the last year without counting calories. I eat 3 healthy, balanced meals per day and occasionally have an afternoon snack (such as a grapefruit or some blueberries and walnuts). Each meal has a protein, healthy fats, and lots of veggies or berries, but I do eat carbs moderately. I don’t have a sweet tooth and only eat added sugars if there’s something special. I have only water after dinner, but I do have wine with dinner on weekends. I plan and shop for my meals on the weekends so that I’m less likely to resort to take out. I do a weight training class 2x per week at the gym (each class is an hour) and walk most nights after dinner. For the first few months, I did short Jillian Michaels workouts at home pretty much every day since I was working from home. I only lost a few pounds in the 4 months of daily workouts but it seemed to jumpstart further weight loss and it helped put me in the mindset to plan my food choices more carefully. 20 pounds may not seem like much if you have a lot to lose, but finding a sustainable health and fitness plan goes a lot further than a quick fix.

[Anonymous]

I've never been able to count calories or stick to a complicated diet for more than about five days, but I finally found some success with just not eating sweets or refined carbs before dinner. For me that means no bread, rice, crackers, chips, cookies, pasta til dinner. This feels ok to me because there are lots of good filling foods left, and I know I can have the pasta later. And it stops me from doing mindless munching on these things which are pretty addictive to me and where the calories really add up. It probably also makes me eat a little less overall. If I'm hungry now I still eat a snack, but if I'm not hungry I'm not gonna bother to eat an apple or a piece of chicken, whereas if I wasn't hungry before I would still eat chips because chips are delicious.

I should say I'm not losing massive weight on this but I have lost a few pounds (judging by my pants; I don't actually have a scale). My main goal was to stop the middle aged creep--according to my weigh ins at the doctor, I previously gained about a pound a year over the past decade.

[Anonymous]

1. I stopped trying to lose weight and just focused on wanting to feel good

2. Threw away the scale

3. Stocked my kitchen with proteins, good fats, vegetables, and complex carbs that are ridiculously easy to prepare (like microwaved brown rice served with a friend egg and microwaved broccoli with cheese on the side)

4. Did therapy to help me manage my emotions and increase distress tolerance. I am now more in tune with what I’m feeling so I recognize hunger signals before I’m ravenous, and I rarely eat to avoid boredom or other unpleasant feelings.

[Anonymous]

I started doing intermittent fasting a month ago today, and I've lost 3.5 lbs doing nothing except keeping my eating window to 6 - 8 hours (window just depends on how I feel that day).

I had a few days before my period where I didn't fast and just ate intuitively (i.e., way more carbs and cookies but no late night snacking), and another night where I went out with friends and was eating and drinking late into the night. The weight loss is really slow, but it's steady and consistent. I feel a lot better, my skin looks great.

The best part is that I'm no longer craving a pile of carbs every night between dinner and bedtime. I'm confident that my late-night snacking was the reason for my 40lb weight gain over the last few years (well, that and perimenopause, stress, covid...but I coped with all that by eating crazy amounts of total crap every night once the kids were in bed). Cutting that out has made me feel so much better. I don't restrict what I eat with IF, don't do keto or anything else.

I have always been a really healthy eater at meals, but I've been an absolute binge eater outside of meals for the last several years and saw myself go from the low end of healthy BMI to 0.1 away from obese on the BMI chart. YMMV depending on your food issues. I told myself I'd quit IF after a month if it wasn't working, but I feel so much better that I don't see myself quitting any time soon!

[Anonymous]

OP, at a certain weight/close to ideal weight, you probably have to count every calorie to keep losing weight. But if you're starting from significantly overweight. you really need to change what and how much you eat, without measuring every gram or calorie. You need to get away from the diet or anything goes mentality and change how you eat for the long term.

To start: try to eat within a 10 hour window. Making it 8 is even better . If 10 is tough start with 12.
Then, cut out refined sugar. Its poison. Replace simple carbs with complex. Cut out fast food, soy/seed oils and processed snacks and try to cook your own food or know how its prepared.

There's still plenty to eat. yogurt, cheese, nuts avocado, olive oil, all cuts of meat and fish, all veggies, brown rice, roasted potatoes, pasta (within reason), and if you need a treat dark chocolate or gelato, just a reasonable portion. Walk twice a day and take short. walking breaks throughout the day. Drink a ton of water, but cut other beverage calories, though a few glass of wine a week wont kill you. The starbucks sugary drinks will. I dont believe in "cheat" meals but if you eat a crappy meal, just move on with your day. Drink extra water and maybe a few extra veggies.

Do that--just eat mostly whole foods, lots of plants, decent amount of fat, and within a normal time window, and walk every day. You will start losing weight. As you get closer to a goal weight you will have to revamp---more exericse, fewer calories, whatever, but dont let perfection be the enemy of the good.

[Anonymous]

Anonymous wrote:I started doing intermittent fasting a month ago today, and I've lost 3.5 lbs doing nothing except keeping my eating window to 6 - 8 hours (window just depends on how I feel that day).

I had a few days before my period where I didn't fast and just ate intuitively (i.e., way more carbs and cookies but no late night snacking), and another night where I went out with friends and was eating and drinking late into the night. The weight loss is really slow, but it's steady and consistent. I feel a lot better, my skin looks great.

The best part is that I'm no longer craving a pile of carbs every night between dinner and bedtime. I'm confident that my late-night snacking was the reason for my 40lb weight gain over the last few years (well, that and perimenopause, stress, covid...but I coped with all that by eating crazy amounts of total crap every night once the kids were in bed). Cutting that out has made me feel so much better. I don't restrict what I eat with IF, don't do keto or anything else.

I have always been a really healthy eater at meals, but I've been an absolute binge eater outside of meals for the last several years and saw myself go from the low end of healthy BMI to 0.1 away from obese on the BMI chart. YMMV depending on your food issues. I told myself I'd quit IF after a month if it wasn't working, but I feel so much better that I don't see myself quitting any time soon!

I tried IF and it was not hard for me to eat in a shortish window, but coffee was my downfall. I really need coffee in the AM and could not get used to having it black. And since family dinner around seven is the one consistent meal we eat together I could not do an early eating window instead.