How To Lose Weight: Without Counting Calories

You don’t want to count calories on MyFitnessPal?

I got a different plan for you.

Without the need for technology

Believe it or not, people did manage to lose weight way before the days of fancy apps and supplements.

Calorie counting is not imperative to any weight loss or weight gain goals.

Answer This 1 Question

“With my current diet and exercise regime I am..

A) Gaining weight”

B) Losing weight”

C) Maintaining my weight”

If You Answered A:

  • Reduce portion sizes
  • Increase volume and/or intensity of exercise

If You Answered B:

Keep doing whatever it is you are doing and try to record it or at least be aware of it.

Focus on increasing your nutritional knowledge for further health benefits, until you get to a healthy BMI and body fat percentage.

If You Answered C:

  • Check body fat percentage to see if it is in healthy range
  • You may not necessarily be losing weight, but losing fat and gaining muscle or vice versa.

You should be able to get a reasonably priced set of scales that give readings of fat and muscle.

You Do Not Need To Count Calories

This type of weight management will allow you to be more in tune with your body.

This allows you to understand and be more aware of how much you are eating and understanding the feelings you associate with hunger.

You do not need to rely on numbers as your only method of losing weight.

You can just start paying more attention to your body and being honest with yourself.

‘Do I need to have that big a plate?’

‘Should I really eat all these biscuits?’

‘If I am having a takeaway later do I really need to have a big lunch?’

You’re busy. I get it. Who isn’t these days?

Simple Tips To Consider

• Drop one of your snacks out during the day.

• Have a smaller portion in one of your meals.

• Exercise one more day a week

• Increase the intensity of your exercise

• Increase protein/decrease carbs – Benefits Of A High Protein Diet

It might take longer this way, whilst you figure out what’s working and what isn’t.

This is what most healthy people end up doing when they have a good understanding of their bodies requirements, a healthy relationship with food and the understanding of the need for exercise.

I would advise weighing yourself now, making subtle changes and being very aware of them.

Then weigh yourself again in a few weeks and be honest with yourself.

Then revert back to this information and make what changes you need to make.


Calorie counting is the most effective method and it can not be argued against.

A step by step guide on how to do just that, can be found here.

If you consume more calories than your body requires then you will gain weight. So counting them is a guarantee of knowing if you have gone over or under.

For those people really against counting calories, because, let’s face it.. it is a ballache.

This no thrills method might be a simple and equally as effective way of monitoring your weight.

But it will only work if you are completely honest with yourself.

>>For more information, posts, training programmes and training tips visit my website

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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