When most people decide to lose excess body fat, the first thing that comes to their minds is training hard and counting calories.
 
But, is there a way to get to your fat loss goal without killing yourself with extreme workouts and counting calories?
 
In this article, I will cover five simple tips you can start using right away to lose body fat without counting calories.

1. Watch Your Portions

Watching your portions is one of the best ways to ensure you’re in a calorie deficit to lose body fat.
 
The good thing is that it’s simple and only requires you to be a bit more conscious of your food.
 
And the easiest way to do this is to use your hand as a guide to determining your portion sizes.
 
Here’s the breakdown:
  • A portion of protein is equal to the size of your palm.
  • A portion of carbohydrates is equal to one cupped hand.
  • A portion of vegetables is equal to one fist
  • A portion of fat is equal to one thumb.

2. Practice Mindful Eating

Most people have bad eating habits that might make it difficult to lose body fat.
 
For example, every time you eat while distracted, you’ll tend to eat more. This happens because it is hard to read your body’s signals when you’re full if you’re distracted.
 
To practise mindful eating, don’t watch the TV or browse social media on your phone or computer.
 
Also, don’t eat while driving, standing or working on other tasks. Make sure you sit down, eat slowly and chew your food well, focusing on its taste and texture. Be in the moment.
 
When you’re present, you’ll eat less because you’re tuned in to your body’s signals. And by doing this, you’ll eat less and thus lose fat without counting calories.

3. Change the Way You Look at Fat Loss

When it comes to losing weight or excess body fat, the first thing most people do is to cut their calories or reduce the quantity of food they’re already eating.
 
The problem with this approach is that every time we deny ourselves of certain foods, our brain rebels making it hard to do it for long periods.
 
And this is the main reason why strict diets that cut whole food groups never work.
 
So, instead of starting your fat loss journey by removing foods, think about adding more food. But, you’re not going to add any random foods available.
 
Make sure to add lean proteins and vegetables plus healthy fats. Most people who need to lose weight don’t eat enough of these foods.
 
Eating more protein and healthy fats will stabilize your insulin levels and keep you satiated longer. Doing this will help you control any sugar cravings and maintain stable energy levels.
 
The more protein you eat, the less room you have for highly processed carbs. As a result, you’ll be able to shed fat without counting calories.

4. Improve Your Sleep Quality

Lack of sleep is stressful and sends a message to your body to increase your hunger and cravings.
 
This is because sleep impacts your hormones and hunger signals in a big way. Poor quality sleep can increase your insulin, leptin, ghrelin and cortisol hormones and affect your fat loss.
 
Studies show that disruption in the hunger hormones leptin and ghrelin in sleep-deprived individuals leads to increased appetite and increased risk of gaining excess weight.
So, getting good and enough sleep is vital in helping you shed body fat without counting calories.
 
If you’d like to get restful and rejuvenating sleep, here’s what you need to do:
  • Have a sleep routine that you can stick to every single day
  • Exercise or do some physical activity to work and tire your muscles
  • Don’t overeat or go to bed hungry.
  • Stop using your gadgets one hour before bedtime.

5. Embrace Resistance Training

Even though all forms of exercise are beneficial to losing body fat, resistance training is the best for long term fat loss.
 
If you haven’t started doing resistance training, it’s time to add it to your fitness routine.
 
Resistance training will help you build more muscles, which will increase your metabolic rate. A higher metabolism is crucial for burning fat. You increase your capacity to burn lots of calories even at rest.
 
If you want to shed fat, look leaner, and become fitter, prioritizing resistance training is the best way to go about it. It will help you lose body fat without focusing on tracking and counting your calories.
 
Out of these five tips, which one have you tried in the past or currently using to help you shed excess body fat and how has it worked out for you?
 
Share your experience in the comments box below.