How I Lost 10lbs Without Counting Calories!
Before I get into how I lost 10lbs without counting any calories I want to be clear of 1 thing. I never intended on losing weight. The changes I made and the things I added were solely to feel better and be healthier. So this article really isn’t just to give you some ideas on how to lose weight. It also shows that if you eat right and move your body, everything else just falls into place. Now with that being said, here are the changes I made:
1.Cut Back On Sugar Intake– I didn’t cut sugar out altogether, that just would not have been realistic for me. What I did was keep the amount of sugar I knew I was eating under 30 grams per day. The only thing I didn’t count was sugar from fruit. For example: if I had a yogurt with 19 grams of sugar for breakfast I would make sure that I didn’t take in more than 11 more grams of sugar the rest of the day. Now I said I didn’t count sugar from fruit but I also didn’t eat a lot of fruit either. The most fruit I would have would be some pineapple, mango, and blueberries in a smoothie once a day. Occasionally I would have an apple.
Why 30 grams? I picked 30 grams because I felt like that was a realistic number and at the same time a big drop in what I would usually eat in a day. I didn’t take my weight, height, and age and through it into an equation that spits out a number. I Picked A Number I Felt Was Realistic!!
- Cut Out Gluten- I am not on the “gluten is bad for everyone” bandwagon. But I do think it’s bad for me. I am less gassy, my joints don’t ache, and I have more energy when I don’t eat gluten. So more than likely gluten messes with my gut and it’s hard to lose weight when your gut is messed up.
*disclaimer: Within the 2 months of when I made changes to when I lost the 10lbs I probably had about 5-6 unplanned cheat days where I ate ice cream and pizza.
- Started Taking A Probiotic- Earlier I wrote that I think gluten messed with my gut. Well taking a probiotic helps fix your gut. I won’t get into the specifics because there are plenty of articles written by Doctors that you can find online. But I will say that probiotics are very important and I would check with your Doctor and ask if it is ok for you to start taking some.
There are different ways to add probiotics to your diet. The most common is taking a supplement. You can also get probiotics buy drinking Kombucha and eating Kimchi.
- Eating Within A 10-12 Hour Window- I am a big fan of the Joe Rogan Podcast. One of the podcasts I was listening to (http://podcasts.joerogan.net/podcasts/dr-rhonda-patrick-6) Dr. Rhonda Patrick talked about eating food in a certain window of time. I believe it was 12 hours and for even better results a 10hr window. So basically whenever you put your first calorie in your body only eat within a 10-12hr window from then. So if you have coffee at 7am don’t eat anything after 7pm. I highly recommend listening to the podcast because they talk about a lot of other nutrition and healthy living. You can also checkout Dr. Patricks website www.foundmyfitness.com
I also made some tweaks to my fat, carb, and protein intake. I lowered my carbs and increased my healthy fat intake quite a bit. If I didn’t think I got a lot of fat I would eat a table spoon of coconut oil or a table spoon of olive oil. My protein intake stayed about the same. I don’t know the exact percentages but if I were to guess I would say 20% carbs, 40% protein, and 40% healthy fat.
So there you go. That’s how I lost 10lbs without counting calories and really not even trying to lose weight in general. Before you try any of the things I did make sure you check with your doctor. Let me know how it works for you.