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How To Lose Weight Without Counting Calories

Updated: Oct 24, 2023


how to lose weight without counting calories

Calorie counting seems to be the 'rage' when it comes to losing weight


Personal trainers setting their clients calorie and protein goals


Clients downloading apps such as MyFitnessPal


And away they go


Down in to the dark whole of having to weight, scan, track and measure everything they eat and drink


And for most people this doesn't work


The stress, pressure and new way of living (scanning food) isn't for them


And so they quit


This is the exact reason why we never recommend calorie counting at Gym Reb3l

I want you to write this next bit down


The Weight You Gained Is A Results of The Habits You Created


Read it again


Success in anything you do comes from habits you create


And losing weight, and most importantly keeping it off


Is the same


And this is why calorie counting is not recommended


If you want to calorie count for the rest of your life


Then learn...


If you have to 'go back' to calorie counting because you have put weight back on


Then it hasn't worked for you


Just like all those slimming clubs when people are 'Going to go back to (insert club)


Monday'


Calorie Are Misleading


You may have heard the phrase, Not All Calories Are Equal


This refers to the make up of the calories


500 grams of rich dark, amazing tasting Galaxy


Does not have the same make up as 500 calories of a juicy steak


And this is a trap a lot of people fall in to


The misleading adverts posted by personal trainers of 'Eat What You Want And Lose Weight'


This basically translates to 'Lose Weight By Calorie Counting But I Don't Care About Your Health'


If you focus on Health... then you can't be overweight


And the recommendation is that 80% of your food intake comes from single ingredient foods

  • Fruits

  • Vegetables

  • Lean Meats

  • Fish

  • Beans

  • Pulses

  • Lentils

Focus on getting these in to your diet and you are well on the way to a successful weight loss plan


How To Lose Weight Without Calorie Counting


As mentioned before habits create results


And for you to build a successful weight loss plan you must first identify the habits you need to create


This can be completed in 3 simple steps

  1. Grab an pen and paper

  2. Write down everything you feel you are doing wrong that is making you gain weight

  3. Next to that column, write down the changes you need to make

If you are not working with us at Gym Reb3l that is the easiest way to work out where you are going wrong


The 4 main components you need to look at for a successful plan are;

  1. Sleep

  2. Activity (daily steps)

  3. Workout

  4. Food

Focus your new habits on creating better routines for these


Sleep: Aim for 6-8 hours sleep depending on your need

Activity: Aim for 8000-12000 steps throughout your day

Workout: Exercise to increase your heart rate 3-4x per week for 45 minutes

Food: Eat 80% single ingredient foods over the course of 7-days


They are the basics


How To Create Habits For Success


Start off small


Most people make the mistake of trying to do everything at once


When really small, consistent steps are more important


The first things you need to get right is your breakfast and water


Water intake should be 3 litres per day


And breakfast made up of single ingredient foods (start the day right)


Vegetables, aim to eat 5-7 portions per day - amazing for your health and helps to fill you up


Focus on these for the next 21-days and track how many days you complete each task


Once you are on a roll of 10-days straight


Move on to attaching more habits


If you build these habits and keep working on them


I can promise you...


The weight will come off, and most importantly


The weight you lose will stay off because of the healthy habits you have created

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