Can you maintain weight without counting calories

And while calorie counting results in temporary weight loss for some, for others, it can bring about obsessive thoughts, stress and, involves annoying math all day, says Keri Gans , RD, author of The Small Change Diet. That said, there are plenty of ways to lose weight without counting calories. While it is possible to lose weight by counting calories, says Karen Ansel , RD, calorie counting doesn't teach you to listen to your body's hunger and satiety signals, "especially since we don't have the same calorie needs every day," she says.

For example: If you run five miles one day, you need more calories to fuel your body than if you sit on the couch watching shows all day the next. All you need to do is take a look at the way your meal is broken down which, according to Gans, should look something like this: Half of your plate should be filled with vegetables, a quarter of your plate should be your protein, and then the final quarter of your plate should be carbohydrates. Take it from Alexis Tizano, who lost 72 pounds by watching her plate makeup.

Protein is indeed an important part of your dietary needs. That said, not all proteins are processed by the body the same, and if weight loss is your goal, there are certain proteins you should try incorporating more into your diet for the best results, Gans says. Gans encourages going for meats like skinless chicken, poultry, or ground sirloin. One great option? Just eyeball it.

Instead, portion them out in a bowl, dish, or snack baggie. Ask yourself: Are you choosing carbs that are higher in fiber? Are you eating whole grains as opposed to white flour-based carbs? Doing so will not only help you earn nutrients toward a healthy daily fiber intake, but it will also keep you fuller for longer, Gans says.

Fiber is a satiating nutrient that helps you digest food more easily. The key is to be mindful when you are eating those desserts, Gans says, specifically by monitoring your portion. Another area in which you can be calorie conscious as opposed to a calorie counter is by taking a look at your drink sitch. That is great, and you should be really proud. As far as a maintenance mode, the key thing I try to remember is that exercising and eating should enable you to live your life , not the other way around.

What can you do? It all lets you pursue exercise, which makes you feel really good in your day-to-day life, and the way those things fit together is important, but that is all. As someone who used to have days-long spirals about eating a brownie thanks to the relentless inescapable programming from society about How a Woman Should Look and Be and has come a long way, I can tell you that if you think much more about food than that, it has more power over you than it deserves.

I mostly stop weighing myself altogether. Our weight can fluctuate a few pounds every day just from water, salt, and carbs, so there is never any point in me getting attached to a single number. I also know that the way to lose body fat is not through extremes, starving as much as possible or working out as much as possible, but through moderation and taking care of myself.

So, to answer your first question about whether you always need to be tracking—no. I mean, no one could actually achieve the balanced diet we should be getting without paying a little bit of attention "Did I eat some vegetables today?

But logging and calculating and trying to hit specific numbers day in and and day out for eternity is too rigid of an existence. You need to live, too! It needs to be a true behavior modification, not a quick fix or a crash diet that does not have sustainable meal choices. For some people, calorie-counting doesn't work because they just can't stick to it or they hate the effort of having to log their food intake.

For others, it isn't sensible because, well, they like it too much and get obsessed. As an organized person who loves plans, lists, and spreadsheets, I am someone who's drawn to calorie-counting — to me, it provides a comfort to know I can hit certain numbers and I will achieve my goals.

It's science. However, I also know that I, like you, have a tendency to become obsessive. And this can lead you down a dangerous path, as you have found yourself. When I first tried counting calories, around 10 years ago, it became an unhealthy obsession.

A couple of years ago, when I decided I wanted to lose some weight and was tired of fad diets, I tentatively tried it again, but ensured I would only do it loosely and would stop if I ever felt myself obsessing. It worked. And it helped me build a healthier relationship with food.

I love the fact that you've asked about how to make weight loss sustainable , because that really is the key. Fitness coach and personal trainer Anjuli Mack said it's important to take some time to think about why previous diets may have "worked" initially, but then why the weight crept back on.

Was the diet restrictive, meaning all the foods you liked were 'banned' or considered off-plan? Or could it have been a diet that didn't teach you anything about healthy eating?

Each experience can teach you something about yourself that will help make you stronger, healthier, and happier. Bob Posner , a physician specializing in weight loss and emotional eating, advises taking the approach of tracking portions of food groups, rather than calories. For example, you might aim to consume servings of protein a day, three small portions of fats, and two portions each of carbs and fruit.