How to Control Calories Without Counting

"Everyone is born with an instinct of success, and ability to make it, but only the ones who think out of the box succeed."
- Unarine Ramaru

How many times have you heard it? The only way to lose weight is to count calories.
In Fulfilled Lives Fitness, we know this is not true.

In fact, while counting calories may help you lose weight, it's not sustainable. And if it's not sustainable, it's not something you could do for the rest of your life.

A decent plan you follow is better than a perfect one you don't.

Plus, who likes to do math while they eat? Certainly, I don't. And it's not because I don't like maths. I love maths - I'm an engineer. But, why complicate things unnecessarily?

In Fulfilled Lives Fitness, we help you get in shape, the simple way.

So, today, I want to share with you a convenient approach to controlling your calories. The only thing you are going to need is your hand.

Yep, just your hand.

The Simple Way to Control Calories... Without Counting

Changing the type of calories you consume is often enough to lose some weight. But once the first few kilos are gone, and if you need to lose some more, you may need to consider other strategies to keep losing body fat.

In these cases, controlling the amount of food you consume is critical. So, here's a simple way to control calories without counting.

With every meal of the day, prepare your plate the following way:

One or Two Fists of Colourful Veggies (and Fruits)

To keep track of the veggies you eat, I suggest you choose any type of vegetables you could eat raw. This doesn't mean you shouldn't cook them, you can if you like.

For example, you could get your fist of veggies from:

  • spinach
  • lettuce
  • tomatoes
  • capsicums/peppers (red, green, yellow)
  • broccoli
  • carrots
  • cauliflower
  • zucchini
  • silverbeet/swiss chard
  • green peas/chickpeas
  • etc.

The more variety of colours, the more variety of nutrients you are going to get.

With these one or two fists, you can also include some fruits. Citrus and berries have the least amount of sugar, but you can choose from any fruit you like.

One Fist of Lean Protein

To control the amount of protein you eat, prepare your plate with one palm of lean protein. One serving is about the size and thickness of your palm.

Some foods high in protein are:

  • fish
  • seafood
  • Poultry - chicken, duck, turkey, etc.
  • beef
  • pork
  • lamb
  • eggs (including the yolk)
  • cottage cheese
  • plain greek yoghurt
  • legumes (lentils, green peas/chickpeas, etc.)
  • protein powders

One Thumb of Good Fats

To control the number of foods high in good fats you eat, use your thumb as a serving. Add one serving of good fats with each meal.

Here are some examples:

  • olives (including its oil)
  • coconut (including its oil)
  • flax seeds (including its oil)
  • avocado (including its oil)
  • nuts - walnuts, almonds, peanuts, cashews, etc. (including its oil)
  • butter
  • cacao

One Cupped-Hand of Good Carbs

With each meal of the day, add one cupped-hand of good carbs.

Some examples of good carbs are:

  • potatoes (or every type)
  • sweet potatoes
  • quinoa
  • rice (brown, red, black, wild, etc.)
  • sprouted grains
  • buckwheat
  • legumes

You'll find that this method is very flexible and allows you to make the best choices you can, considering what you have and where you are. Following these suggestions, and your hunger cues, it's likely you'll be eating around 3 to 4 times a day.

If you want a quick reference with this method, you can ​download our Portion Control Guide here.

What do you think about this way of controlling how much you wat? Have you tried it yet? Let me know in the comments!

I wish you all the best.

- Coach Luciano

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