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How to Lose Weight Without Counting Calories. Lose Weight the Proven Way and Keep it off.

Updated on April 10, 2018
GALAXY 59 profile image

Galaxy has worked in commercial catering for over 30 years and is a committed vegetarian. She is also a qualified nutritionist.

Lose Weight Without Calorie Counting.

Don't reach for the tape measure - just lose weight fast.
Don't reach for the tape measure - just lose weight fast.

Lose Weight Fast Without Counting Calories.

There are times when we all feel that we could lose a little, or a lot of, weight fast. Times when you find you just can't squeeze into your jeans or the nice new dress that you have been saving for a special occasion.

Times when there just aren't enough notches on your belt to let out. Losing weight by counting calories seems like a good idea but it can be so complicated that many people give up on their diets before they even start to lose weight. Life is hard enough without having to spend hours working out just how many calories an apple has and how many you have left for dinner.

I know that I really overindulged this Christmas just like pretty much every Christmas. But don't waste time calorie counting if you really want to shed a few pounds and keep them off. The best way to lose weight fast is to make calorie counting a thing of the past. Here are ten top tips to help you achieve your weight loss goal.

Remember to always check with your own doctor before embarking on any diet regime.

Check With Your Doctor.

Before embarking on any weight loss plan or diet everyone should check with their Doctor first. It is better to be safe than sorry.

Ten top tips for Weight Loss That Really Work.

1) Don’t count calories and don't diet in secret.Family, friends, colleagues etc can all help and encourage you to lose weight. You could even try to get a few people to sponsor your diet with the proceeds going to your favourite charity. The extra incentive could be just what you need to help you meet your target weight.

2) Use smaller plates.It sounds simple but this really does help you reduce portion sizes without even thinking about it, or having to go to all the trouble of calorie counting, and stop eating when you feel full, put any uneaten food into the fridge for later. This will not only save you calories but money too.

3) Always eat something before you shop.If you are hungry you are much more likely to buy fattening foods. Always plan your meals, make a shopping list and stick to it. Use the smallest trolley, you’ll be surprised how much they hold. If an isle is full of sweets, crisps and calorie-rich snacks - avoid it. Plan your route around the supermarket, start with the fresh fruit and veg, buy the staples such as milk, bread and toiletries and then hit the freezer section. The thought of your frozen goods defrosting will stop you from browsing and help you resist the temptation to buy more than you need. Avoid impulse buying. Try to get in line at the checkout without the point of sale sweets and chocolate, there will be one in most supermarkets. Always park your car as far away from the entrance as possible, it’s surprising how quickly the extra steps add up and the extra pounds fall off.

4) Exercise. Low impact aerobic exercise is best for weight loss. You don’t need expensive exercise equipment, although a stepper is something I would recommend. They are relatively inexpensive and don’t take up much space. I often hop on mine when I am watching TV in the evening.

Try to fit in a walk every day, the target to aim for is 10,000 steps. As a general rule if you walk at an average medium pace that’s about an hour and thirty minutes. Try timing yourself walking five hundred steps at your normal pace, times it by twenty and that is how long you need to walk every day. The dog will love you! If you don’t have a dog maybe a friend or neighbour does, why not ask around. You could even turn it into a money-making exercise, some people pay dog walkers, try advertising your services in the local paper or in shop windows. If you have a photocopier or printer make fliers and deliver them in your neighbourhood, if nothing else the walk will do you good.

5) Cut down on sodium in your diet.Too much sodium causes water retention. Try switching to a low sodium salt. Avoid processed foods, they are often very high in sodium. Bottled mineral water can also contain a significant amount of sodium.

Check the label for an indication of the level. Some foods such as prawns, cooked chickpeas and dried apricots also hold a surprisingly high amount of sodium. Seek out low sodium varieties of these foods.

6) Keep healthy snacks handy at all times.Things such as carrot sticks, nuts, rice cakes, cherry tomatoes etc. Avoid fruit juice drinks, they are often high in calories and low in fibre, eat the real thing instead. Drink plenty of water, it’s cheap - tap water is fine, you know if yours is safe to drink and it helps to flush out your system and fill you up at the same time. The more you exercise the more water you will need. Avoid starchy veg such as potatoes.

7) Be patient. Real weight loss, the type that stays off, only comes slowly. Try to vary your diet as much as possible, if you have a salad every day for dinner you will soon become bored and reach for the deep fat fryer.

8) Be realistic.Set yourself a target or 1-2 lbs loss per week and don’t be discouraged if you don’t make it one week, losing weight is a long journey, not a short jog. Just as athletes can hit the wall, dieters can hit a plateau. If you increase the amount of exercise you do you may find that your weight remains the same for a short while, even though you are still decreasing your body fat content and getting healthier. Do not give up on your diet just because your weight stays the same for a week.

9) Weigh only once a week.Try to wear the same type of clothes and weigh at the same time of day. Weighing yourself first thing in the morning is usually best. We often gain weight throughout the day because of food and fluid consumption. Seeing the scales unchanged or giving a higher reading can really be upsetting and even cause you to give up your diet. All because you have jumped on the scales at the wrong time of day, or even the wrong time of the month!

10) Do not starve yourself.The old saying ‘breakfast like a king, lunch like a lord and dine like a pauper’ still holds true and if you stick to that you will lose weight. Don’t worry if you occasionally fall off the wagon and add a pizza or a few chocolate biscuits to your day's menu but do try to change the way you cook. Steam veg instead of boiling. Avoid frying. Switch fish for red meat sometimes. Substitute low-fat yoghurt for cream. Remove the skin from chicken. It’s not rocket science, it’s mostly common sense if a thing looks like it’s packed with fat and calories it probably is.

Fat Filled Treat or Fresh Fruit Goodness?

Cream cake.
Cream cake.
Fresh fruit salad.
Fresh fruit salad.

The odd Treat Won't Hurt.

No one is going to try to tell you that you can't have the odd treat, in fact, it might actually help you to stick to your diet if you reward yourself now and then. Just make sure that it is only as a reward and not a daily thing.Yes, I know, I could eat it too! But the bowl of fresh fruit is much better for you, that’s low-fat yoghurt by the way…honestly.It tastes great if you stir in a spoonful of honey and some orange zest.

Remember losing weight will not only make you look and feel better, it will make you healthier. If you follow this simple rules you will lose weight fast and keep that weight off. Happy dieting.

Reward not Punishment.

Don't punish yourself if you don't lose as much weight each week as you wanted to. And don't feel guilty for having the occasional treat as a reward for doing well.

In Conclusion.

Always remember that losing weight and keeping it off long-term is a marathon, not a sprint. Dieting is hard work, it requires dedication but the results can be huge. Be patient, be persistent and you will see results. Always remember you are doing this for yourself and you deserve to succeed.

Please take the time to take part in this very simple poll, thank you.

Have you ever found a diet that included calorie counting to be successful in the long term?

See results

© 2010 Galaxy Harvey


Submit a Comment
  • GALAXY 59 profile imageAUTHOR

    Galaxy Harvey 

    6 years ago from United Kingdom

    Fast food is always packed with fat and calories Hannah Andre same goes for processed foods. the only safe way is to make food from scratch at least then you know exactly what goes into it.

  • Hannah Andre profile image

    Hannah Andre 

    6 years ago from USA

    It's important to develop a feel on how many calories foods actually have. The majority of society would gasp in shock and disgust at how many calories constitute the makeup of a fast food hamburger. Fruits and vegetables are always safe foods, unless you tend to gravitate toward potatoes, corn and other starchy eats.

  • passionate77 profile image


    7 years ago

    nice and informative post, many of the rules mentioned here are quite tried and tested since ages but offcourse its always nice to read them over and over just to keep reminding ourselves while battling with weight management, blessings dear!

  • GALAXY 59 profile imageAUTHOR

    Galaxy Harvey 

    8 years ago from United Kingdom

    Thank you Bobski606, so glad to have been of some use. Calories counting can work for some people very well, but for others it is too much of a chore and they can give up on weight loss all together. I think the best way is to educate yourself about the best foods to enjoy and the best ones to avoid.

  • Bobski606 profile image


    8 years ago from U.K

    I've used calorie counting successfully to keep my weight under control long term. I use many of the tips that you have suggested but I have also memorized the calorie content of my favorite foods. Every once in a while I will weigh my food and be "strict" for a while just to get my eye back in.

    This is a great hub and it was great to have a reminder about these tips.

  • GALAXY 59 profile imageAUTHOR

    Galaxy Harvey 

    8 years ago from United Kingdom

    Thank you GmaGoldie. I have found, speaking for myself, that weighing daily doesn't really work all that well. Weight can fluctuate wildly from day to day and it is all too easy to lose heart and give up on a diet if you think it isn't working.

    Thanks for the votes up and useful.

  • GmaGoldie profile image

    Kelly Kline Burnett 

    8 years ago from Madison, Wisconsin

    Great article but IF I might suggest weighing in daily. It keeps you on track. Don't get hyper about it but know your weight daily helps you manage it in smaller doses.

    Great article. Voted useful and up.

  • yols-a profile image


    8 years ago from Trinidad and Tobago

    Hey it think this a very intersting hub keep up the good work. I think you should also take the time to see this site

  • Nan Mynatt profile image

    Nan Mynatt 

    9 years ago from Illinois

    Good information and I marked you up! The stats show that most people now days are overweight. It is not good for your health and causes many problems. I have found a new way to help me lose weight that is natural. Please check out my movie: and another opportunity -

  • GALAXY 59 profile imageAUTHOR

    Galaxy Harvey 

    10 years ago from United Kingdom

    Ex-dieter - thanks for two very good tips and for the nice comments. I'm not sure I am brave enough to take a picture of my exposed belly just yet!

  • profile image


    10 years ago

    Good, helpful article.

    So you want to lose weight?

    Losing excess weight is very hard but it's actually the easiest part to do. The killer is keeping it off for good.

    Here's two pointers that you missed that worked for me many years ago:

    1. Get on your bike! Long bicycle rides helped me to lose weight and get fit. Watch out for those blind motorists!

    2. (My favourite) Some 30 years ago after a stern warning from my bosses due to my size, I photographed my very large, exposed belly and pinned various copies of it where I kept food as a reminder. Fridge & cupboards etc.

    Embarrassing you may think but for me it was the incentive for success. It certainly worked and I still have that negative/print as a reminder.

    Good luck to all dieters. I know what you're going through.


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