Nutritional Tips

Counting your calories is one of the most simple ways you can ensure you eat at a calorie deficit. But tracking calories is not a requirement if fat loss is the goal. You can also control your nutrition in other ways. In this post, I’ll share 3 simple tips on how to control calories without counting actually counting calories.
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First, you can make use of an intermittent fasting approach. Research shows that those who engage in intermittent fasting usually create a calorie deficit for fat loss without tracking their food intake [1]. This likely happens because you completely restrict your eating for a large part of the day and this results in you consuming fewer calories over a 24hr period. If fasting does not suit you, you can try having a lighter breakfast instead.
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Next up, we have the time in between your meals. Those that successfully lose weight and keep it off usually limit the amount of snacking they do in between meals [2]. This makes sense, the snacks in between meals add up quickly. Also, try spacing out your meals. For example, having an extra hour between each meal. Most people end up eating less in a day when doing this and it also becomes easier to limit snacking.
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Lastly, a change in your food choices can also help. Foods high in protein and volume foods like fibrous vegetables help you feel more satisfied [3, 4]. So incorporating these in your diet while losing fat is a good idea. Those that track their calorie-intake can also make use of these tips. Without changing your calorie-intake, these tips may help you feel more satisfied.
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6128599/
2. https://www.ncbi.nlm.nih.gov/pubmed/15655039
3. https://www.ncbi.nlm.nih.gov/pubmed/18469287
4. https://osf.io/preprints/nutrixiv/w3zh2