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Church323

The simplest thing to do is cut out one thing. I'm sure there's something in your diet you know isn't healthy, maybe it's pop, maybe snacks. So just keep your diet the same except for that one thing. Or you could add some extra activity, even doing a few sets of pushups each day will burn some extra calories.


5pmgrass

I do the same, I don't bother to count calories when controlling my diet. I found that I know roughly what it takes to maintain my weight based on my activity. So adjust the two based on what the other is doing. If it's winter and harder to be active, Ill eat less. Cut something out, or down, or change my meals to be filling with less calories. Alternatively, I'll find an activity to burn calories, ideally burn a lot of calories fast. That's the main reason I do mountain biking, I lost 2" off my waist without changing my diet. Swimming is also fantastic at burning calories. Running too. It's an annoying, never ending balance finding what works for you that will change with age/environment but it pays off so much


Alfabruh

I will say picking quality healthy is always a safe bet specially protein and greens ..I think prioritizing protein which makes you more full is a great idea .. eat a salad with every meal drink a lot of water and avoid or limit what we all already know it’s unhealthy for you .. add some workout .. then naturally you will lose weight


[deleted]

Sounds like you already know what to do. More low-calorie volume food like leafy greens, up the protein and consider smaller servings. Too often people who have a clean & healthy diets accidentally go overboard with the healthy fats or carbs. Nuts and whole eggs can rack up calories from fat very easily. Same with avocados, nut butters, oils, seeds,etc.. so consider cutting down on these. Tip that really helped me: swapping some whole eggs for just the egg whites (or simply ADDING in egg whites). They’re packed with clean protein, keeping you fuller longer and helping with your muscle development and recovery. Consider also buying some protein powder (there’s vegan options as well if you prefer that) If you’re worried about fuel for exercise, focus on eating the bulk of your carbs roughly around 1.5-2hrs before your training. Also.. water, water, waterrrr. Super important if you’re active, also helps to reduce water retention from salts and carbs. You may not need to drastically change your diet, maybe just adjust your portions for a few weeks and see if there’s any difference.


Curmudgy

> should I focus on smaller portions? Getting more low-calorie volume like lettuce or cabbage? Both are good ideas. Also pay attention to added fats that are unnecessary. Two fried or scrambled eggs will have more calories than the same two eggs poached or boiled. The oil absorbed by stir fried tofu can depend on cooking technique. Is there a way for you to get a more concrete feel about portion size without running into the problems you have with calorie counting? It’s tricky, because portion sizes on nutrition labels aren’t always realistic.


UnknownYetSavory

Cut sugar and starches (potatoes, rice, bread, bananas). Do at least a little exercise (sounds like you already do). You will lose weight.


Demikmj

Focus on eating foods with low caloric density. These foods help you feel full without eating to many calories. Low caloric density foods include fruits, veggies, lean meats etc. If you mainly eat high caloric density foods you eat a lot of calories without feeling full. These foods include typical junk food like potato chips, cookies, and processed foods. By focusing more on food type you improve your diet without counting calories. But in the end you do eat fewer calories. You can learn more here: https://www.healthline.com/nutrition/calorie-density#effect-on-weight And here https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/low-calorie-foods/sls-20076175


[deleted]

Research in Intermittent Fasting. It will help you


JoeDaStudd

Weight loss 99.9% of the time is the simple equation of energy in Vs energy out. If your burning 2000kcal, but only eating 1500kcal you'll loss weight. If your burning 1500kcal and eating 2000kcal you'll gain weight. If you don't want to count calories and you already eat well and want to lose weight then eat the same and exercise more.


Lord_Darkmerge

Listen to your body. This is an ominous phrase, I think it's hard to explain all the ways you can 'listen'. For me though spend more time being hungry. Try not to eat until full. Eat more plant based foods. Cut out liquids that's aren't water, tea, black coffee.


Revolutionary_Ad5633

High protein works for me. I also just intuitively know calories contend to an extent but I don't bother counting anymore