How to 3x Your Weight Loss Without Counting Calories

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5. Fill half your plate with veggies.

Start your dinner by loading half your plate with healthy veggies. If a plain salad doesn’t sound very appetizing, try changing up your veggies. Use veggies to make interesting and appealing sides, such as this low calorie Cauliflower Fried Rice or these Sweet and Sour Green Beans.

6. Go beyond cardio.

If your goal is weight loss, you’re probably already doing cardio. (If you’re not, our 17-Day Walk/Run Program is a good place to start.) However, in order to maximize weight loss, you should also be strength training with weights.

The main purpose of strength training is to create muscle tissue. Muscle takes up more calories to maintain than fat tissue. This means that when you increase your muscle mass you increase the number of calories you burn throughout the day.

Lifting weights is particularly important during weight loss because dramatic weight loss can also greatly reduce your muscle mass. This can lean to a slowed metabolism and a progress plateau. Strength train multiple times per week to keep your metabolism as high as possible.

We have two weight lifting plans that are ideal for beginners, one for upper body and one for lower body. These plans will give you a good blue print to follow at the gym and they’ll teach you all the basic moves you should know.

7. Stop thinking of food as “good” or “bad.”

Many diets fail because people completely deprive themselves of their favorite foods. A healthy diet doesn’t have to be perfect 100% of the time. This isn’t conducive to long-term changes.

Instead, think of healthy foods as something to be enjoyed daily (veggies, fruit, lean protein), and make those “bad” foods tasty treats for special occasions. Feel free to order your favorite pizza when you’re out on date night, or eat the whole slice of cheesecake on your birthday. Nevertheless, when you’re eating at home, try to keep meals as healthy as possible.

Meal planning is a great way to stick to a clean diet. Have some easy healthy go-to recipes and snacks so that you won’t reach for that convenient junk food.

8. Get more sleep.

Your night time habits might be partially to blame for your weight gain. If you go an extended period of time on limited sleep, you’re leaving your body scavenging for energy, which makes you more susceptible to cravings.

Weight loss is maximized when every aspect of your life reflects a healthier lifestyle. This includes sleeping habits. One tried-and-true way to improve your sleep quality is to limit screen time. Shut off electronics about an hour before bedtime. This includes your phone, tablet, laptop and television.

The main reason why these devices affect your sleep is that the bright lights mimic daylight. Your brain picks up on this and won’t gear down for sleep.

Check out this post for more tips on how to get better sleep, or check out these relaxing bedtime yoga poses.

We hope these small changes help you triple your weight loss! Remember that the trick to getting results is staying committed. Stick to your goals and watch the weight melt away!

Let us know in the comments below which of these tips was the most helpful for your weight loss journey!


2 Comments on "How to 3x Your Weight Loss Without Counting Calories"

  1. Jayson  January 23, 2018

    A few of your tips are excellent!

    I dropped from 208lb to 181lbs in 2 months / 9 days …. just by cutting out bread. That’s 27lbs gone! Ok, I did a few other things but I noticed when you stop eating bread, you stop eating other things that you would normally have with bread, ie: sandwiches. No bread, means less other stuff… margarine, processed lunch meat, etc…

    I have a pictures of before and after

    • Jennifer Hanford  January 23, 2018

      That’s fantastic, Jayson! Thank you for sharing your weight loss success story with us.


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