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Three Easy Tricks To Never Count Calories Again

Three Easy Tricks To Never Count Calories Again

Ever notice that when things are complicated, tedious, or generally not fun, the likelihood of quitting is higher? When it comes to diets and healthy eating, having to count calories is all of those things. Nobody feels like tracking, measuring or weighing every little thing they eat, but the good old law of thermodynamics (calories in vs calories out) is often hailed as the king of all weight loss rules.

I am a huge proponent of keeping things simple; finding something deeper and more meaningful than just “lose 10 lbs” or “fit back into my skinny jeans” to motivate you, and above all, injecting some enjoyment in to the process. These three things increase the likelihood that you follow through and see results drastically.

The three easy tricks I have for you today will eliminate the need to ever count calories again, yet still get you results. Whether you’re seeking fat loss, more energy, or to address any other diet-related disease or illness, try these tricks out for 30 days and prepare to be pleasantly surprised.

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These tips are mostly inspired by my nutrition training through Metabolic Effect, founded by Dr’s Jade and Keoni Teta, authors of The New ME Diet.  

Trick #1: Follow this simple Label Rule for anything with a label

Reading labels can be one of the MOST confusing (and misleading) parts of healthy eating. We get distracted by words like “natural” “healthy” and “wholesome.” We even assume that just because something is vegan or gluten free that it’s healthy. This isn’t always the case. The Label Rule outlines the only three things that actually matter: Total Fat, Sodium, and Hormonal Carbs.

Total Fat should be less than or equal to 15. Lower numbers are better and you want to avoid foods with hydrogenated oils, trans-fats or mostly saturated fat. Foods that have higher mono-unsaturated fats and omega-3 oils are best.

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Sodium content should be less than or equal to 200mg. Foods with lower sodium numbers and higher potassium numbers are better.

Hormonal Carbs. This is where the genius of the Metabolic Effect approach shines. Unlike the calorie counting approach to losing weight, focusing on hormonal carbs prompts your body to shed fat specifically.

You’ll hear people say “muscle weighs more than fat”, but that’s not true.  Five pounds is five pounds, regardless of what it’s made of. Muscle is more dense that fat though, so it takes up less space. Picture a five pound brick versus a five pound pillow. Get it now? To calculate Hormonal Carbs you subtract Dietary Fiber (including any sugar alcohols) and Protein from the Total Carbs. Choose foods with a Hormonal Carb value less than 15. Lower numbers are better, and negative numbers are best. This means you’ll get the energy you need from the food, but you won’t be left with excess sugar that winds up getting stored in your body as fat when you don’t burn it off. Another great book on this topic is Why We Get Fat by Gary Taubes if you’re interested!

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Carbs are not in fact the enemy—it’s just the amounts and frequency with which we consume them that cause problems. Here’s a visual example:

Screen Shot 2013-08-05 at 6.16.05 PM

    Trick #2: Eat according to this ideal plate at every meal

    The thing I love most about this trick is that it makes eating out EASY. Most of us are pretty good at eating clean in our own little controlled environments at home, but toss a menu into the mix and give us a few naughty options and it’s bad news bears. Once you know what your plate should look like at every meal, you can use this as your barometer when eating out-unless you know ahead of time, it’s a treat meal…in which case, go crazy! (and tag me on Instagram @lizdialto and let me know, I love treat meals!!)

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    The ideal plate is made up of half veggies (the greener the better), a fist sized portion of lean protein (if you’re a veggie, then beans, tofu, tempeh etc. count for you), then just five to ten bites of carbs. The bite rule is what protects you from having to count calories in this trick.

    Remember in Trick #1 how I said carbs aren’t the problem, but rather the amount of carbs? Sticking to 5-10 bites of carbs that fit the label rule puts you in the sweet spot for fat burning instead of fat storing. Here’s an example: it’s a portion of grass-fed steak and a big salad with mixed greens, quinoa, strawberries and balsamic dressing.

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      Now I know what you’re probably thinking because clients give me this objection all the time “only 5-10 bites?!” When you follow this rule you can actually eat more food, it’s just more food that’s better for you. All we’re doing is shifting around ratios on your plate.  More protein and veggies, less carbs. Side effects of eating this way include: fat loss, weight loss, more energy, better looking skin, and frequently allergy and digestive issue symptoms clear up, too.  So give it a try—you’ve got plenty to lose.

      Trick #3: Eat your protein and veggies first, save your carbs for last

      The reason for this is simple: protein and veggies are the best things for you on your plate and they’re more satiating. By saving your carbs for last, you give yourself a better shot at feeling full at the end of the meal and not over eating.

      More by this author

      Elizabeth DiAlto

      Elizabeth is the Creator of Wild Soul Movement and the Host of the Truth Telling podcast.

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      Last Updated on January 3, 2020

      The 10 Essential Habits of Positive People

      The 10 Essential Habits of Positive People

      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

      1. Positive people don’t confuse quitting with letting go.

      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

       I will grant myself the ability to trust the healthy people in my life … 

      To set limits with, or let go of, the negative ones … 

      And to have the wisdom to know the DIFFERENCE!

       2.  Positive people don’t just have a good day – they make a good day.

      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

      3. For the positive person, the past stays in the past.

      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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      4. Show me a positive person and I can show you a grateful person.

      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

      6. Positive people do not let their fears interfere with their lives!

      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

      7. Positive people smile a lot!

      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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      8. People who are positive are great communicators.

      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

      Featured photo credit: Janaína Castelo Branco via flickr.com

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