By Lucy Jones, Lutrition
Cutting out calories sits at the heart of most weight loss diets – but is this the only habit you need to think about to lose weight for good?
Why do calories matter for weight loss?
Calories are a measure of energy – and it’s the balance between calories in and out that determines what happens to your weight.
Eat more calories than you burn – you’ll gain weight. Eat fewer calories than you burn – you’ll lose weight. Lastly, eat the same amount of calories as you burn, and you’ll maintain your weight.
This sits at the centre of weight loss. Ultimately, if you’re trying to lose weight, you must eat less calories than you’re using each day. We call this a calorie deficit – and it’s key for weight loss.
Do I need to calorie count?
Many people turn to calorie counting when trying to lose weight. This is to help make sure they’re in a calorie deficit.
There are lots of apps available to help you calculate how many calories you should be eating each day for your weight loss goal. But is it essential to calorie count?
Maybe controversially – but no, you don’t need to calorie count to be in a calorie deficit.
Whilst some people find counting calories keeps them accountable and aware of their food choices, I’ve worked (and continue to do so) with many clients who have lost weight without ever tracking calories. This is because they’ve focused on building good lifestyle habits that have naturally helped create a calorie deficit – which we’ll explore below.
How can you create a calorie deficit without calorie counting?
Shrink your portions
Perhaps the most straightforward habit you can do to eat fewer calories – simply eat smaller portion sizes. Portions are much larger than they used to be – and if you’re someone who eats everything on their plate out of habit, you might find putting less food onto your plate a game changer for losing weight.
Balance your plate
If you’re eating smaller portions, it’s important that the food you put on your plate has the power to fill you up. A great way to ensure this is by balancing the food groups on your plate as follows: ¼ carbohydrates, ¼ protein and ½ fruits and vegetables. This powerful combination helps keep my clients full.
Eat slowly – it’s not a race
It takes time for your body to let you know it’s full. If you’re eating rapidly, you might end up eating more than you need, because you’ve not given your body enough time to talk to you. This is a great habit to practise alongside shrinking your portions – try it out, and you’ll be amazed how you can feel just as full as you would with a much larger portion.
But it’s not just the more obvious habits that can help create a calorie deficit without calorie counting – below are two habits you might not have considered before.
Get on top of your emotions
Relying on food to deal with stress, sadness or worry is a common behaviour. But if you’re regularly turning to ice cream, chocolate or biscuits to manage how you feel, you’ll end up consuming excess calories – making a calorie deficit difficult.
By finding additional ways to manage how you’re feeling, you can drastically reduce your calorie intake. Yoga, breathwork, journaling, reading, walking or even talking to a friend or counsellor are some tools that can help.
Get a good night’s sleep
How well you sleep can affect your food choices. Wake up from a bad night’s sleep, and you’ll likely reach for calorie-dense foods packed with sugar and fat. This is your body’s way of searching for energy after struggling to recharge from sleep – but it’ll make eating in a calorie deficit trickier.
Create a relaxing evening routine that prepares you for sleep. Stop eating at least 2 hours before bed, go device-free 30 minutes before, and practise a relaxing habit like stretching or mindfulness, or even have a warm bath or shower.
As you can see, counting calories isn’t the only path to weight loss. By adding habits that support a natural calorie deficit, you can make your weight loss journey more sustainable and enjoyable. So, if you’re ready to try a new path, which habit will you practise first?