How To Lose Weight Without Counting Calories – Part 2

Another way to reduce the amount of food you eat without weighing and measuring the food you eat, is to use a smaller plate. You can create a more healthy and balanced meal plan when the plate you are filling wasn’t built for Mr. Universe burning 3000 calories a day at the gym. Instead, use a smaller plate and fill that. Psychologically you’ll feel like you getting a full plate of food but the amount you eat will be less.

When you look at the plate, half of it should be vegetables, one quarter should be a lean protein and one quarter can be high fiber carbohydrates. A plate that’s filled with these proportions will keep you feeling fuller longer and reduce the number of calories you consume at any one meal.

Because refined sugars are calorically dense – or have a high number of calories in smaller portions of food – you should steer clear. These include sugar desserts, cakes, cookies, ice cream and pies. Instead, try freezing grapes and popping those after dinner. They are light, full of natural sugars and will satisfy your sweet tooth.

Try to remove the dairy from your diet. While the milk council has promoted a study that reportedly demonstrated weight loss in people who drank 8 ounces of milk a day, dairy is a significant dietary allergen and will promote weight gain.

Add berries to your meal plans and snack foods. Berries are high in antioxidants, taste like dessert and have a low glycemic index. This means that you can eat them as much as you want without increasing your weight or increasing your insulin resistance.

Foods that are high in fats, like avocado and nuts, are very healthy and will keep you satisfied longer. However, they are also very calorically dense – lots of calories in a little nut. Instead, add them to your salad or sprinkled in your trail mix to increase your satisfaction without drastically increasing those pesky calories.

References:

(1) Egg Nutrition: Adults who eat eggs for breakfast lose 65 percent more weight

http://www.eurekalert.org/pub_releases/2008-08/epr-awe080408.php

Resources:

US News: How to Eat Healthy

http://health.usnews.com/health-news/blogs/eat-run/2012/09/13/how-to-eat-healthywithout-counting-calories

National Institute of Health: Eg Breakfast Enhances Weight loss

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/

Kimberly Snyder: How to lose weight without counting calories

http://kimberlysnyder.net/blog/2013/08/10/how-to-lose-weight-without-counting-calories/

Muscle for Life: How to Lose Weight without counting calories

http://kimberlysnyder.net/blog/2013/08/10/how-to-lose-weight-without-counting-calories/