Tracking your daily intake of macro-nutrients is an extremely effective way to lose weight. If you’re not familiar, counting macros essentially ensures that you are eating the right quantity and quality of food. It’s better than counting calories because, for example, eating 100 calories of avocado is better for you than eating 100 calories of donuts. However, counting macros requires weighing your food before eating it, which can make for a hassle. Here are some ways you can shed pounds without a food scale.
1. Drink Water: You’ve heard it a million times, we know, but drinking water is essential for weight loss. Your body feels sustained by the volume of what’s consumed, not the amount of calories. In that, drinking water can help you keep your portions in check. As a rule of thumb, drink 12-16 ounces of water about 10-15 minutes before you eat. You’ll get fuller faster, so it will prevent you from overeating.
2. Don’t Drink Calories: If you’re wanting to lose weight, you have to kick all of those sugar-filled, empty-calorie beverages to the curb. Replace them by flavoring water with lemon, cucumber or a low-calorie option like Mio. Be sure you don’t go overboard on the low-calorie additives as they are still calories nonetheless. They all add up!
3. Control Your Portions: When you sit down to eat, your plate should always include a palm-sized portion of lean protein and two fist fulls of veggies (on a 3-meal per day plan). If you are going to consume carbohydrates, stick to a single fist full portion. Opt for brown rice, quinoa and whole grain bread the majority of the time.
4. Eat Nutrient-Dense Foods: By choosing nutrient-dense foods you will take in less calories. They are also typically full of fiber which will aid in helping you feel sustained. Next time you plan on making potatoes, swap them out for cauliflower. You can also use Greek yogurt in place of mayo or sour cream, and almond flour is a great alternative to wheat flour options.