How to Cut Calories Without Counting Them!

It is no secret that the key to losing weight is being in a caloric deficit.  A caloric deficit means that you are intaking fewer calories than your body requires for daily function.  It does not mean that you have to eat 800 calories a day, even just a slight 20-30% deficit can make a difference.  

When it comes down to weight gain/maintenance/loss, it is a matter of calories.  For some people who like numbers and don’t mind tracking, using a calorie tracking app such as My Fitness Pal really helps put things into perspective.  Some find they just need to track for a few months consistently until they understand what they can intake on a daily basis and then they can relax on the counting. Then there are others who cringe at the thought of having to track their food.

If you’re one of the people who think “oh dear God NO, I am not counting calories” don’t fear, there are some easy things you can do to cut down on calories and get yourself closer to your goals without having to count a single number!

Here are some simple ways to cut down on your caloric intake and eat better without having to cut any calories.

1. Half your starches and double your veggies

When it comes to weight loss, the common misconception is that you need to eat less, but what you really should be doing is concentrating on eating a higher volume of lower calorie foods.  Therefore increasing your veggie intake will help you feel full, as well as provide much-needed fibre, vitamins and minerals for very little calories. When in doubt, you can NEVER go wrong eating more veggies! So when looking at your plate, your regular starchy carbs (i.e rice, potatoes, pasta, bread, etc) can be cut in half (not cut out completely, just down) and then double up on your veggies to help you feel full.  This way you’re not sacrificing food volume, but you’re eating fewer calories!

2. Intake protein at each meal

While we are talking about satiety (feeling of “fullness” or satisfied post meal) intaking more protein will help.  Protein, as we all know, helps with muscle maintenance and development but it also plays a key role in staying satisfied post meal so you’re not looking for more food in 20 minutes.  Adding a protein source to every meal or snack will help.

3. Eat more leafy green vegetables

This goes back to the first point of doubling veggies.  Leafy green vegetables such as spinach, kale, lettuce, broccoli, etc are very low in calories so they can be eaten in bigger quantities.  They also contain many great sources of vitamins, minerals and nutrients. Add them to salads, stir-fries, smoothies, etc.

4. Swap out sugary snacks for a protein source and fruit or vegetables

When the 3pm crash hits, the tendency is to reach for a sugary snack like a granola bar to get yourself through the afternoon.  Planning ahead and having yourself some snacks ready to go will help reduce those cravings. Swapping out a sugar-filled snack for some veggies and tzatziki or fruit and greek yogurt or cottage cheese will help keep you full and reduce the 3pm crashes.  

5. Cut down on cream/sugar in coffee

If you find you’re putting creamer or sugar in your coffee, slowly reducing the amounts can help save some calories.  While swapping to straight black coffee may be a difficult change, slightly decreasing the sugar or cream can help save some calories.  An alternative is switching to lower calorie options such as skim milk or almond milk in your coffee.

6. Drink at least 3L of water a day

Drinking more water as we all know is very good for you.  Switching out sugary drinks for more water will help save you tons of calories.  More water will also help stave off boredom hunger. Bonus if you’re drinking tons of water, you’ll be running to the washroom too much to worry about overeating ;)

7. Consume a protein shake after your workout

Having a protein shake or small meal with protein in it ready to go will help prevent a post-workout eating binge.  Keep it in your bag ready to go to help keep hunger at bay post workout while you get yourself a healthy meal.

8. Swap out your proteins for leaner versions

Instead of having beef, try leaner versions like venison or swap out for chicken.  Go for the leaner cuts of steak and chicken. Fish such as cod or tilapia are great, low calorie and high protein options as well.

9. Keep a food diary for 2 weeks

Truthfully tracking your food intake over the course of a couple of weeks can really give yourself some insight on where your problem areas are for eating. You don't need to calculate calories, just what you're consuming is good enough to help figure out what the issues are.  Is it the 3pm crash or is it post-dinner, late night cravings or is it poor preparation. Being honest with yourself can really open your eyes to where to start making small changes for a big impact!

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