How To Lose Weight Without Counting Calories

As a busy Dad, you probably don't want to be counting calories or weighing your food. It's not convenient and it takes time.?

This method I’m about to reveal to you will show how much to eat without putting on weight. This is one of the major issues that overweight Dads have. We all know that diet is probably one of the biggest factors when it comes to losing weight or just maintaining a healthy weight.?

We can exercise all we want, but if we're not eating the right foods and eating too much, we're still going to put on weight and we're not going to be able to lose weight.

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What we need to focus on are the quantities that we're eating and also when we're eating. Because if you're not eating enough during the day, such as not having breakfast or skipping lunch, at the latter part of the day, your body will be in a deficit as it hasn't had enough fuel, even though you might not feel like eating during the day.?

A lot of people don't feel like eating breakfast. They're either so used to it or they've probably eaten too much at night which affects their morning appetite.

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What usually happens is, when you get home, you slow down for the day and your level of hunger catches up with you, which can lead to pre-Dinner snacking and eating too much for Dinner.?

You might also start snacking afterwards because that meal wasn't enough and what happens when you snack at nighttime? It's normally the wrong choice of food. Chips, chocolate biscuits and maybe a few beverages too. What we want to do is try and avoid that in the first instance.?

We like to have some structure, by at least having three main meals a day. Start with breakfast, lunch and dinner. That's what we need to structure our day around. We might even have more than those meals.?

I have at least four meals, I'm a little bit different. I do weight training, which means my metabolism is a lot higher, so my hunger level allows me to have another meal as well. There's nothing wrong with having four meals as long as you follow this formula.

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This way is not as accurate as counting calories to the tee, but it's still good enough. It's what I've been doing for over 20 years and I've never been overweight. I've been able to maintain a healthy weight for over 20 years, even while being a busy Dad.?

We need to realize and understand that our bodies tell us what we need. Whether it be through pain signals, whether it be through hunger cues or thirst.?

What happens when our body doesn’t have enough water, when we're not hydrated? We get thirsty. That's our body telling us we need water. That's a cue that we've been receiving from our body. Just the same way as thirst, tells us to drink water, our hunger tells us we need to eat.

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We need to distinguish the different types of hunger though, because some of you may consider hunger when you’re bored. When you're feeling emotional or stress eating, you're not truly hungry. What we need to first and foremost establish is our true stomach hunger, hunger needs to come from our stomach, we need to know that our stomach is empty and that we're ready to have our next meal.?

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So what we should do is always start the day with breakfast. The timing of that should be determined by when you start feeling a little bit hungry. Some of you might say, I don't feel hungry at all in the morning. That could be because you're having too much of dinner or too many snacks at night. What you need to do is ease off how much you're eating at night. That way you are feeling hungry in the morning.?

I determine how much to eat at night by how hungry I am when I wake. If I have no appetite, then it means I had too much at night and I back off the next time. It could also be because you have conditioned your mind and body over all these years and you need to recondition it.

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When you eat your meals, you want to make sure that you're not eating too much. How do you know how much to eat? If it’s for weight loss, you should be eating up to about 80% of your fullness and then stop.?

Because when you start eating, you just feel like you want to keep eating. But when you have to stop, take a break for about 20 minutes and then that hunger should subside. That's us, our body telling us that's enough. Once we had done that, we finished our meal, we just need to sense when it's next time for our meal.

?We have this thing in our heads where we have lunch at noon and then dinner at six o'clock. We need to go by exactly what our body's telling us. When we start to feel hungry we go okay, now it's time to start preparing and getting ready for our next meal.

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The good thing about having regular meals is that it keeps your metabolism elevated. Because when you stop having a meal, your body might go into starvation mode and your metabolism will start to drop. We don't want your metabolism to drop, we want it as high as possible for you to burn calories and lose fat.?

The next meal we have is once again when our stomach is hungry. Eat until 80% full and then stop. Now between lunch and dinner is normally the biggest break. I don't know why it's such a big break. I normally have a meal in between. But between lunch and dinner, we're looking at something like maybe six hours. I think that's too much. What can we do? We can have a snack in between, snacking is okay as long as the right choice of food.

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Having three solid meals throughout the day lowers the chance of you having cravings and snacking at nighttime. You also need to make sure you don't confuse your hunger with thirst. You need to make sure you’re hydrated to avoid the confusion between hunger and thirst.

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So that's how we know how much to eat without counting calories or weighing food. That's how we establish how much our body needs to eat and how much we should eat, especially if we don't want to put on weight. We listen to our hunger cues and understand our own body.?

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Hopefully, that helps you.?

Andrew Jax

Weight Loss Coach

DitchTheDadFat.com

???? 6PD Client Shoutout

Congrats to these these two busy Men who broke the 100kg barrier this week!

Always a big mental milestone getting back into the double digits.

Bonus video: access a video that shows the formula on how they did it >>?? Watch now by clicking here ????