Reviewed By Danielle Glesne, RDN, LD, CDCES

Weight loss can be a healthy and noble endeavor.

Achieving a healthy body weight helps reduce the risk of many serious diseases and health conditions, and can improve other areas of life such as mental health and your social life.

And while there’s nothing inherently wrong with counting calories to help with weight loss, that method may not be right for everyone.

So here are some nutrition strategies to achieve weight loss without counting calories…

But First, Understanding Energy Balance

Any time we discuss losing weight, we must establish a fundamental understanding of energy balance and its role in losing weight.

When we consume calories, we are consuming energy. When our body expends (aka burns) calories, it is expending energy.

Energy balance is the balance of calories consumed compared to calories expended, and energy balance is the driving force behind change in body weight—or lack thereof.

Simply put…

• If you consume more energy than you expend on average over time, your body weight will increase. This is known as a positive energy balance.

• If you consume the same amount of energy as you expend on average over time, your body weight will stay the same. This is known as a neutral energy balance.

• If you consume less energy than you expend on average over time, your body weight will decrease. This is known as a negative energy balance.

A negative energy balance is not a way to lose weight—a negative energy balance is the way the body loses weight.

Therefore, no matter which of the following tips—or combination of tips—you choose to deploy to help lose weight, if you do not establish a negative energy balance, the body will not lose weight.

For a closer look at energy balance, read my article: What is Energy Balance (And Why Does It Matter)?

With that said, here are tips for losing weight without counting calories…

1. INclude Protein in Every Meal

Several studies have concluded that protein is more effective than fats or carbohydrates at keeping you feeling full, which can contribute to consuming fewer calories. (PMID: 8862477; PMID: 15466943)

Research also suggests a high-protein diet can increase the number of calories your body burns by boosting your metabolic rate and decreasing appetite. (PMID: 25489333)

For a closer look at protein, and which foods are rich in protein, read my article: How Much Protein Should You Eat in a Day?

2. Include Fruit and/Or Vegetables in Every Meal

Fruit and vegetables are often high in volume and lower in calories, which means they help fill you up for relatively few calories. They come packed with vitamins and minerals, which are essential nutrients that help your body function properly and stay healthy.

Fruit and vegetables also come chock full of fiber, which helps keep you full and delivers a wide array of positive short- and long-term health benefits and outcomes.

For a closer look at fiber, and which foods are rich in fiber, read my article: How Much Fiber Should You Eat in a Day?

3. Increase Water Intake

One of the many (many) benefits and functions of optimal water intake is that it can act as an appetite control agent.

Drinking glass of water before each meal—and sipping on water in between each bite during a meal—can help you feel more full, helping to consume fewer calories.

4. Limit PRocessed Foods

Processed foods are often higher in calories and not as satiating, which is to say they don’t fill you up and are easier to overconsume.

Researchers have found that people consume more calories overall when they eat ultra-processed foods, as opposed to when they consume unprocessed foods—even when allowed to eat as much as they want. (PMID: 31105044)

5. Limit Liquid Calories

Similar to processed foods, liquid calories are less filling and often leave you hungry and craving more—which can lead to overconsumption.

Liquid calories are often abundant in drinks like specialty coffee, alcohol, juices, soda, sports drinks, and others.

Limiting these “stealth” calories can have a profound impact on overall calorie intake.

6. Limit Snacking

Americans on average consume between 400-500 calories from snacking alone. (PMID: 37883371)

There’s nothing inherently wrong with snacking, but prioritizing meals and limiting or eliminating snacking in between meals is another way to reduce overall calorie intake and aid in the weight loss process.

7. Eat Slowly

Neuroscience has shown us that it takes 20-30 minutes from the time you begin eating for your brain to send out signals that you’re satisfied.

Eating slowly allows ample time for the brain to signal that you’re satisfied and don’t need to eat more, therefore consuming fewer calories overall.

8. Eat Mindfully

In addition to eating slowly, eating mindfully can have a powerful effect on overall calorie intake.

Some mindful eating techniques include…

• Eliminating distraction while eating (i.e. television, phone, reading, etc.)

• Taking one bite at a time

• Putting eating utensils down between bites

• Chewing each bite slowly and thoroughly

• Enjoying the flavors, textures, and temperatures of each bite

• Eating until your body is satisfied (or 80% full—as opposed to completely full)

Eating mindfully can heighten your appreciation for food while simultaneously reducing the overall amount of calories you consume.

9. Keep a Food Log

Keeping a food log has been shown as an effective, real-world strategy for improving dietary adherence, particularly for weight management. (PMID: 23587561; PMID: 22717334; PMID: 21185970)

Even if you don’t keep track of calories, simply writing down the food you eat can help you make better food decisions and consume fewer calories overall.

This log can be on paper, in a note on your phone, on your computer, or any other way to keep a log of the foods you ate (and general portion sizes).

10. Increase Activity

There are two sides of the energy balance equation: intake and expenditure. All the tips above have been related to intake.

But increasing expenditure can also help tilt energy balance and help lose weight.

When it comes to activity, the body burns calories in two general ways:

1. Non-Exercise Activity Thermogenesis (N.E.A.T)

2. Exercise Activity Thermogenesis (E.A.T.)

Non-exercise activity thermogenesis (N.E.A.T.) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks, and fidgeting. (PMID: 12468415)

Exercise activity thermogenesis (E.A.T.) is various forms of exercise and includes—but is not limited to—strength training, cardiovascular training (i.e. jogging, biking, hiking, swimming, etc.), sport-specific training, stability training, stretching, and more.

Increasing non-exercise activity and/or exercise activity increases your daily energy expenditure and—if the result is a negative energy balance—helps with weight loss without counting calories consumed or burned.

Conclusion

Counting calories can be an accurate and effective method of establishing a negative energy balance in order to lose weight. There is nothing inherently wrong about tracking calories, and it can take much of the guesswork out of losing weight.

However, counting calories may feel cumbersome and burdensome, and may not be the best method for you to use.

The tips and strategies above are intended to be helpful tools in your routine to help you lose weight.

Questions?

If you could use further guidance and support in your weight loss journey, please don’t hesitate to CONTACT US.

We’re here to help.