While many people find success with calorie counting for weight management, Some people just can’t get with the hassle of embracing it as a weight loss strategy.

Counting calories can stand as a form of resistance between your current food habits and eating right for weight loss. For some people, it’s an extra thing to do on top of making the right food choice. It’s as if undoing years of unhealthy eating requires overcoming one hurdle, only to find yourself needing to crunch numbers with a calculator. This additional effort can make the process feel tedious and overwhelming, potentially leading to frustration and discouragement.

Despite the potential benefits of calorie counting for weight loss, there are several alternative strategies. Losing weight without counting calories is possible by focusing on adopting healthy eating habits and making sustainable lifestyle changes. As they say, if the plan doesn’t work, change the plan, but never the goal. We’ll take inspiration from Bims, who revealed on TikTok that she shed 35 kg in 11 months without calorie counting. Let’s delve into her approach and glean some insights.


Portion control

Opening up the conversation on how she lost over 35kg and maintained it, Bims expressed, “I hate counting calories. One thing with me is, I stick to eating healthy and portion control”

Rather than meticulously tracking calorie intake, she prefers to focus on making nutritious food choices and managing her portions. Prioritising these aspects can help you reach your weight loss goal while also looking out for your overall health and well-being.

Some strategies to help with portion control:

  1. Cut out stealthy calories like sugary drinks and foods.
  2. Use smaller plates and bowls.
  3. Measure your portions using kitchen scales, cups or palm size serving sizes.
  4. Try to avoid going back for seconds.

Focus on Whole Foods

Bim’s offered a word of caution to her followers: “after you lose the weight, you can’t go back to eating rubbish”. She emphasised “I do portion control, I don’t count calories, my sugar intake is very low.” Her advice underscores the importance of maintaining a focus on whole, nutrient-dense foods even after reaching your weight-loss goal.

Make a habit of filling your plate with whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are typically lower in calories and higher in fibre, which can help you feel full and satisfied for longer.

Related post: How Remi overcame her eating habits

Get Active

Incorporate regular physical activity into your routine. Aim for a mix of cardio exercise- any physical activity that ramps up your heart rate- strength training, and mobility exercises. Even small changes like taking the stairs instead of the elevator, walking during work calls or going for a walk after dinner can add up over time. Bims mentioned that she set a goal to walk daily, aiming for 15-20 thousand steps each day. This goal signifies a commitment to incorporating regular movement into her daily life, which can have numerous health benefits including burning off more calories.  What you can’t measure, can’t be controlled- Keeping tabs on how you’re doing with your weight loss goals by using measurable targets lets you check in on your progress and tweak your game plan as needed.

Limit Processed Foods

Processed foods often contain added sugars, unhealthy fats, and empty calories. Minimise your intake of processed snacks, desserts, and sugary beverages.  Regarding her diet, Bims mentioned cutting out takeout completely. She made a conscious choice to avoid takeout, stating, “No fried foods, nothing. Anything fried, I’m not eating it.”

These three options would contain approximately the same amount of calories, but only one is the optimal choice for weight loss:

  1. A plate of veggie scrambled eggs with 2 sausages, 2 slices of toast and a fruit
  2. 1 serving of cake and ice cream
  3. 1 cheeseburger

Choose wisely!

High protein meals

To achieve her goal of losing 35kg, Bims mentioned, “I stick to high protein meals. Every meal I eat has to be high protein.” This means that Bims focuses on consuming meals that are rich in protein content. Protein is known to promote satiety, boost metabolism, and preserve lean muscle mass, all of which can aid in weight loss. By prioritising high-protein foods in her diet, Bims likely aims to feel fuller for longer periods, reduce cravings for unhealthy snacking, and support her body’s ability to burn fat effectively. This dietary approach aligns with many weight loss strategies that emphasise the importance of balanced nutrition and adequate protein intake for achieving sustainable results.

Be disciplined

Bims says “Be disciplined and learn how to curb your cravings”- go on a walk or read a book. When your mind is empty, you’re going to think about food. So, you need to find a way to do activities that would limit you from thinking about food.” Maintaining discipline and controlling cravings are important aspects of managing one’s food intake. The idea is that keeping the mind occupied with other pursuits reduces the likelihood of fixating on food.

Related post: AfroGirl: The 5 behaviours that keep you from losing weight

Practise mindful eating

The concept of mindful eating is about paying attention to your body’s hunger and fullness cues. Eat slowly, savouring each bite, and stop when you feel satisfied, not overly full.

Bims states that she has No ‘in-between foods’. She sets alarms on her phone to remind her of her meal times, typically at 12 PM, 4 PM, and 8 PM, with the last meal being at 8 PM. She follows a pattern of eating twice a day, likely skipping breakfast or having a late breakfast and early dinner. Throughout the day, she consumes liquids such as juice, eats fruits regularly, and may have a snack.

The emphasis is on being intentional about your weight loss by adhering to structured mealtimes rather than continuous grazing or snacking. By sticking to set mealtimes and avoiding in the moment eating, you’ll be able to regulate your food intake and potentially manage your calorie in-take more effectively.

Remember, weight loss is a marathon not a sprint, and it’s important to focus on making long-term lifestyle changes rather than quick fixes. Incorporating these strategies into your daily routine can significantly support your efforts towards achieving and maintaining a healthy weight. Alongside these tips, it’s essential to stay hydrated by drinking plenty of water, as thirst can sometimes masquerade as hunger, leading to unnecessary snacking. Additionally, getting in enough sleep and managing stress are crucial to a holistic approach in weight management. By setting realistic goals, seeking support from loved ones or communities, and celebrating milestones along the way, you you’ll be well on your way to long-term success in your journey towards a healthier lifestyle.

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