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To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today, in this two-part series we’re going to be answering the question of how to lose weight without counting calories with 7 science-backed steps. Next week we will talk about how to count calories properly for weight loss, for those that wish to. Let’s look at the advantages of NOT counting calories: #1. People are bad at it So bad that studies show subjects underestimating the amount of calories they eat by up to 47%. In another study of women reporting they couldn’t lose weight on a 1200 calorie diet, experts found they were actually eating up to 2500 calories a day in many cases. #2. Counting calories tends to put dieters in the wrong mindset When focus is on counting calories, people begin to ignore the quality of food being eaten.   Yes, you probably can lose weight eating small ramen noodles and twinkies… But do those foods give you good energy?   Or help your skin quality? Or make you feel good. Probably not. By not counting calories, you’re pretty much forced to focus on food quality for weight loss, which is a good thing. #3. It’s much simpler By not obsessing over every macronutrient and calorie you’re consuming life becomes significantly simpler. While counting makes sense for bodybuilders trying to reach -3% body fat or those who have hit a weight loss plateau, it usually becomes a burden for normal people who just want to be generally healthy. Here are 7 Steps for How to Lose Weight WITHOUT Counting Calories Step #1. Pair high protein meals with low carb vegetables Protein and vegetables are the two most satiating nutrients on the planet and have been shown to keep you from having cravings. The fiber from low carbohydrate vegetables combined with high protein foods creates one of the most satisfying meals you can eat. Step #2. Avoid unsatiating foods like the plague On the opposite end processed foods, flour, and sugar have all been shown to be unsatisfying leading to more cravings and thus calories consumption. It’s will be VERY difficult to lose weight if you eat these foods and are not counting calories. Step #3. Drink water like a camel Everyone knows water is important, but drinking more can also help you lose weight.  It has been shown to increase metabolism by 3-11% and eliminate pesky hunger cravings. Step #4. Use Decaf Coffee or Peppermint Tea to Blunt Cravings In order of craving killers, decaf coffee, then peppermint tea, and then regular coffee have all been shown to help blunt hunger cravings. So when you start craving sweets or food you shouldn’t eat, drink one of these. Step #5. Use the craving question Lot’s of people say things like “I’m hungry” and go eat without actually listening to their body to see if that is true or not. When hunger hits ask yourself this question, “Am I hungry enough to eat a salad?” Often times, the answer is no and you’re not actually hungry, you just have a craving. The brain is just trying to get a little hit of dopamine because it’s bored and you need to train yourself to distinguish between real hunger and cravings. Listening to the body is uber important for those not counting calories. Step #6. Sleep like a bear in hibernation Loss of sleep has been directly linked to higher resting cortisol levels and stronger cravings. So get lots and lots of sleep (which you should be doing anyway). Step #7. Mediate Early research has shown that mediation can help with both binge eating and emotional eating. It’s been shown to help dieters naturally eat less by instilling a sense of mindful eating. This is where you’re slowing down to actually enjoy the foods you eat instead of pounding down meals like a humpback whale at a sardine factory. So get your Namaste on nerd family! http://www.webmd.com/balance/features/meditation-hypertension-and-weight-loss

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Fat burning is not the same as losing fat, and storing fat is definitely not the same as gaining it. Here's the scoop: these things are happening in our bodies all the time. It's not just about stopping fat storage or turning our fat-burning engines to the max. You might think we should reduce insulin spikes or boost adrenaline and norepinephrine to burn more fat, but it's all about making sure we burn fat faster than we store it. Fat is like our body's backup energy bank. We want to make sure we are using more energy than we put in (calorie deficit), which means burning fat quicker than storing it. But wait, there's more to the story. Being metabolically healthy is key. We're talking about getting our bodies good at using fat for energy, keeping inflammation low, and making sure our insulin is doing its job right. And how do we get there? It's not just about eating less. It's about eating right. Throw in some regular exercise—like walking, hitting the cardio, and lifting weights. Subscribe to the channel for more fitness tips! #FatBurning #FatLoss #CalorieDeficit #WeightLoss #FitnessJourney

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What do you need to know to get the best results on a low-carb diet? Which foods to eat and which foods to avoid. In today's video, I'll share the low-carb foods to focus on, along with the number one mistake that may be slowing down your progress. Read the full guide at https://www.dietdoctor.com/low-carb 00:00 Introduction 00:38 Number 1: What is a low-carb diet? 01:51 Number 2: What to eat on a low-carb diet 03:24 Number 3: What are the benefits of a low-carb diet? 05:00 Main mistake when following a low-carb diet 06:04 How to get started Subscribe to our channel if you don't want to miss any of our videos: https://www.youtube.com/c/DietDoctorVideo?sub_confirmation=1 About us: DietDoctor.com is the world's number one low-carb site. Follow us for delicious recipes, meal plans and tools to make your low-carb and keto lifestyle simple. But this YouTube channel does not contain all our videos!

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