How To Lose Weight Without Counting Calories
Counting calories, sins, or food colours, has been a popular way to lose or maintain weight for years, but making sure you eat a well balanced diet can be so much easier than that, just by using your hand.
Aim to eat one palm sized portion of food with every meal to feel satisfied, stay fuller for longer, build lean muscle, help the body repair and maintain a steady blood sugar level. Good sources of protein are - poultry, lean red meat, eggs, lot & low sugar yoghurt, cottage cheese, low fat milk, salmon and shell fish, as well as soy based products and nuts for vegans and vegetarians.
Aim to eat a fist sized portion of vegetables with every meal to help get all the vitamins and minerals you need to remain healthy. Mix up the vegetables as much as possible as eating a whole array of different coloured vegetables will help you eat all the essential micronutrients that are recommended in a day. If you want some more vegetables, go ahead, but a fistful is a good potion size for those who struggle to eat enough vegetables.
Aim for a cupped handful of good carbohydrates in every meal to give you energy, fuel the brain and nervous system and to stop lean muscle being metabolised. These are grains, other starches (such as squash, potato and sweet potato), beans and fruit. Your best sources of grains are proper whole grains, such as whole oats, quinoa, millet, barley, buck wheat and rice. Warning - this is the one we commonly get wrong, so could be a real eye opener.
Just a thumb full of fat with eat meal is adequate for balancing our hormones, forming cells, transporting fat soluble vitamins and providing energy. Healthy fats include nuts, nut butter, avocados, olive oil, fish oil and flax seeds. Try not to avoid fat altogether as it is vital for our body to function properly, and has many essential health benefits. Instead opt for healthier fats.
Hydration plays a key role in nutrition. We all know some of the side effects of dehydration, but simply put, the body needs water for all these foods to be broken down and used, to help us regenerate cells, fight off germs and build lean muscle. Aim to have a glass of water with every meal, and one in between every meal too. That way you should be hydrated and feel awesome.
BUT, I hear you shouting,
- Whats happens if you are a man? Simply double the recommended portion size
- I am smaller/ taller than average. Don't worry, so is your hand size, so the portion size will be altered
- I need to lose weight - start with these portion sizes and regular exercise, and if that is not working after a week or 2, just have slightly less than the recommended amount, or look at what you are eating - is there hidden sugar? Is the fat content high? etc
- I exercise a fair bit. Add some healthy snacks between meals, or add another meal into your day