Weight Loss Without Counting Calories?

Has anyone here ever been able to lose weight intentionally without counting calories?
I need to lose weight but I really struggle with calorie counting (had some trouble with disordered eating in the past, and it takes me right back). I've been reading about different ways to lose weight without calorie counting, but I would really love to hear from personal experience (like, I read that it's enough to just use smaller plates, and I feel like that can't possibly be effective, but maybe?). I'm interested in intuitive eating but have read that doesn't typically lead to weight loss.

If anyone has any tips or ideas, you have no idea how much they would be appreciated! :-)

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22 Lbs down and feeling great!

I wanted to share my journey thus far with my weight loss. I don't know exactly when I started but it was about 2 months ago.

I guess I wanted to share this because I've accomplished this without adhering to a ridiculously strict diet. I did a few simple things that really added up for me fast.

1: I quit drinking every night. I was bad about indulging in alcohol nightly. I did this for about 4 years. When I started my attempt at losing this weight, I limited alcohol to 1 night a week. I enjoy having drinks with my friends and I found that if I could manage the urge and limit myself to one night a week it wouldn't be the worst thing ever. I feel like this is one of the biggest impacts on my overall well-being.

2: Completely cut out sugary drinks. For as long as I can remember I would drink either a coke or sweet tea with essentially every meal I ate. I eliminated both drinks from my diet. I drink coffee in the morning with 1 Tbsp of raw honey in the morning and nothing but water the rest of the day.

3: Limited carbs. Not keto or some crazy strict diet, but basically no breads, pasta, or anything super loaded with carbs. I occasionally indulge in fruits, pretty much blueberries or an occasional banana. I eat a lot of protein and vegetables. During this time red bell peppers have been my crutch. I love how they taste so they make a great high fiber, low calorie snack that leaves me feeling full. I'd basically say just eliminate the obvious bad culprits and super processed foods.

4: I allow myself rewards weekly to make this more sustainable. 1 night I allow myself to consume a few Modelo's, and 2 cheat meals throughout the week. Now I must say the key here is to not completely fall of the rails with these cheat meals. A cheat meal for me isnt 3000 calories in one sitting. It might be something as simple as eating a hamburger with a bun instead of just eating plain burger like I do during the week. Another cheat meal I love is anything Italian, preferably pizza or pasta. I simply try to eat small portions when I do cheat. I've found that if I chug a bottle of water before I cheat and eat the first half of the meal slow I feel full before I'm able to completely stuff my face.

I've went from 175 lbs to 153 lbs and I feel great. I know some of you probably think that 173 lbs isn't a bad weight but I had alot of unattractive fat and I didn't feel good. These small changes have increased my energy and well-being so much. My self confidence has also skyrocketed. I wanted to share this to show that you don't have to be miserable to accomplish weight loss by completely depriving yourself of foods you love. Treating yourself to rewards throughout your journey will help make it more sustainable in my opinion. But anyways that's all I wanted to share, I hope maybe this helps someone who is trying to reach a weight loss goal

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Anybody else have Increased breast sensitivity while dealing with weight loss?

This one has been really throwing me through a loop.

I’m 50 pounds down from my highest high, and about 10 pounds heavier then my college weight.

This time I lost the weight with, well, mostly sustainable methods. Last time I dropped the weight very quickly, in the span of a few months, and lost my period. This time it’s over a period of about 8 months.

And this time my boobs are just, sore. Especially around my period. It’s been years since I wore a bra and am starting to consider wearing them again just to see if it helps, but they’re not sagging or anything (yet). But they hurt and they don’t rest on my stomach as much anymore and I’m wondering if that’s contributing since I basically no longer have a fleshy shelf for them.

Thoughts?

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How to avoid sugary drinks?

[5’7” Male, SW: 225, CW: 220, GW:155]

Hello everyone,

I know this question is probably asked daily but I couldn’t find it through the top posts or else I would’ve read the threads there but I’m trying to start my weight loss journey (well I have and lost about 5 pounds already) and I have been able to stay within my deficit calorie range but I can’t lay off sugary drinks.

When I did the weight loss calculator for my life style, height, weight etc, it said maintaining would be 2700, so I chose to dip to 2200 so I wouldn’t go insane, but the thing is that I drink about 400-600 calories of just drinks a day (soda typically). Meaning I’m really eating between 1600-1800 calories a day.

I am at college without a kitchen so it’s not anything as simple as “don’t buy soda” because I’m not actively purchasing it, it’s available at the dining hall and my stupid self can’t resist it.

I can technically stay on this trajectory since i’m still in the range but I feel better when drinking water but for some reason, my mind just craves soda and nothing works to solve it like carbonated water, sugar free drink flavorings/juices, chewing gum etc and I could technically dip to 2000 calories a day to lose weight a bit quicker if I stopped without feeling like i’m starving as i’ve honestly been feeling good with just 1600 as I’m a shorter guy.

Please let me know if you all have a unique way of kicking this habit or if I just need to force it until I don’t crave it

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42 down, 93 to go.

Hi, I'm 23M, 5'11. I need to share this with somebody, I've been flying solo on this journey for a while. This year I got to 310lbs and that hurt me. My usual weight range for years was somewhere from 220-240. I've slowly gotten heavier and heavier these past 3 years. But 3 months ago I got an awakening. It was an unreal surge of determination to really give weight loss a go, and it has powered me through to where I am now around 268lbs. 42lbs are gone forever. It's been surreal. The insane determination has stayed with me the entire time. Every part of me is on board with this. Every time I pass another 0 I feel like I'm saying goodbye to that weight range for good. It will feel great to say bye to the 260's next! This mindset has made this all feel more like a final grand tour than an overwhelming challenge to me. I've tried losing weight many times, but I always failed after about a month. This time is very different. I'm staying consistent, and I know I will eventually make it to my dream goal of 175lbs. It is only a matter of time!

Also, I'm super ecstatic that I can walk up stairs without having to catch my breath anymore! That was one of the most annoying things.

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Feedback on light exercise

I'm seeing a doctor regularly about weight loss and one thing she's been insisting on, and I've finally made progress starting and keeping to for a little while now, is walking at least 15 minutes several times a week. She wanted 7 days a week but I've managed averaging 4 days a week, I believe. I'd have to check the pedometer reading in my iPhone's health app to figure it out for more accuracy.

Regardless...my walks aren't long; I aim for 20 minutes. What I've been doing is walking with weight added. At first it was 40 pounds, then 50 for about a week, now I upped it to 60.

I'm hoping it'll build more muscle in my legs, which would in turn help burn more calories and increase fitness, even if it's not as drastic as being able to afford a gym membership to do a more formal workout every weekday. The doctor seemed to push for the walks to get cardiovascular activity in instead of weight training for weight loss and control. And blood sugar control. Now that I'm using a Dexcom sensor and an insulin pump, I've been more careful about trying to avoid carbohydrates.

Sometimes I feel like nothing I do is "right"...changes to eating habits seem to be wrong, or the exercises I was doing before were wrong or the wrong type. I suppose I'm waiting to hear how walking with weights to try getting some muscle growth won't work for whatever reason at the next visit. But after thinking about it over my most recent walk (20 minutes ago) I thought I'd see what Redditors in this subreddit would think. Is there any benefit to be gained from this? I've been normally very sedentary. I have a desk job. Weight as of my last appointment closer to the beginning of the month was a little over 380. Walking with a weight vest now carrying 60 pounds without lasting pains or soreness so far, about 20 minutes at a time, trying to keep it near 4 times a week (except for grocery day, when I'm walking more but without any added weights because my wife would probably think it's a little too strange to go through a store with a weight vest on. Although walking that much through those stores probably would lead to injuries with the vest on the whole time.) Would just be nice to know if there's any positives to what I've been doing.

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I finally found the motivation to lose weight

I (F 55) posted a few weeks ago about trying to be motivated to lose weight, while struggling with chronic depression and the desire to die.

I had recently been diagnosed with cancer and had surgery to remove it but was still struggling with feelings of wanting to check out ahead of schedule.

Trying to lose weight seemed pretty damn pointless, despite understanding that it would help with a whole host of weight-related health problems I have - osteoarthritis, degenerative disc disorder, high blood pressure, labs that indicate a high risk of heart attack, and sleep apnea.

A few days after that, I got results from genetic tests that revealed that I have something called Lynch Syndrome - a hereditary cancer disorder. People with LS are vulnerable to a variety of super gnarly cancers. People with the disorder can develop cancer multiple times over their lifetime. There are things that can reduce your risk of developing cancer in the future: a healthy diet, exercise and weight loss.

So in the last few weeks, I've started cleaning up my diet. Instead of red meat & vegetables drowning in cream sauces (my husband's favorite type of food) I'm eating lots of steamed vegetables, fruit, lean chicken and fish, lentils, quinoa and steel cut oats as well as staying away from processed foods and takeout. I just bought a scale so that I can start to monitor my weight more closely.

My next step is to try and develop some sort of exercise routine. My weight loss goal is 50 lbs (currently 204 lbs, 5ft 7in) - that will put me solidly in a healthy BMI range.

I don't think I'm ever going to be the type of person who is brimming with joie de vivre. I think it's always going to be a struggle to see the world in color instead of grayscale.

But dammit, I don't want a bad death. I don't want to be miserably ill and slowly losing my strength and ability to function year after year. I don't want my family to have to nurse me through an ugly and painful illness, possibly multiple times.

If I have to be on this planet for a few more decades, I want to be in a body that works well, with as little discomfort and illness as possible. Looking good and being able to wear straight sizes again is the cherry on top.

So, there you go, motivation - not the type I wanted but definitely the motivation I needed.

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