Dieting without Counting Calories
So many diets involve counting calories in order to lose weight. By cutting out 3500 calories, you will lose a pound. An obesity expert at Harvard Medical School claims that the simplicity of a “calorie in and a calorie out” is antiquated and misleading. Unfortunately, strict calorie counting does not always yield consistent results. How your body uses calories is different for each of us. The way our bodies burn calories depends on a number of factors including:
• The types of foods you eat
• The body’s metabolism
• The types of microorganisms living in our gut.
How do these factors affect the way my body burns calories?
Your gut microbiome
Trillions, yes trillions, of microorganisms live within our digestive tract.
Depending on the types of microorganisms that reside in your gut can
influence the way that your body burns calories. Researchers have
found that naturally thin people have different types of organisms
than those who are overweight. Certain organisms are able to break
down and use more calories from food than other types.
Your metabolism
Every person has a “set point” that governs weight. This “set point”
reflects several factors including genetics, your environment, and your behavior. A region of the brain, the hypothalamus, regulates this set point and tries to prevent your body from dipping below it. This is one of the reasons that you may reach a plateau in your weight loss journey despite dieting and exercising.
The type of food you eat
Food choices may influence your caloric intake and not just because of
their calorie content. A study published in the journal, Cell Metabolism, found that eating processed foods seems to spur people to eat more calories than eating unprocessed foods. The study also found that people who ate ultra-processed foods ate approximately 500 more calories per day.
How do I lose weight without counting calories?
• Focus on diet quality – When planning meals, try to cut back or eliminate processed foods. Instead, focus on choosing unprocessed foods like lean meats, whole
grains, and lots of fruits and vegetables in their natural form.
• Exercise regularly – Aim to exercise at a moderate intensity for at least 150 minutes each week. Moderate exercise is done at a level where you can talk but not sing. Any movement is better than none but aim to increase your intensity if possible.
• Sleep soundly – Poor sleep quality can lead to weight gain as well as an out of sync sleep schedule. A lack of sleep or poor quality sleep affects weight much
like hormonal shifts can, which make you want to eat more. For more information on how to sleep soundly, please click here.
• Check your medications – Unfortunately certain medications can cause weight gain. Ask your doctor or pharmacist about alternative medications if you feel that a new or current medication is leading to weight gain.
• Reduce stress levels – Stress can lead to weight gain. By controlling your stress levels, you may be able to keep extra pounds at bay.
• Consult a professional – Sometimes a medical professional is what you need to get weight loss started. Losing weight is tough, and sometimes requires more than just diet and exercise. Doctors can provide tools that may help you get your weight loss journey on the right track.
Sources:
https://www.health.harvard.edu/staying-healthy/stop-counting-calories?utm_source=delivra&utm_medium=email&utm_campaign=WR20201002-6WeekPlan&utm_id=2453970&dlv-emuid=66aff3a8-d516-46ff-a751-bdd9bde2b33c&dlv-mlid=2453970