group of people who *don't* count calories: how did it work for you in the long run?

Wahbluffet
Wahbluffet Posts: 93 Member
edited November 25 in Food and Nutrition
hey all--

so per request of a nutritionist, i have stopped counting calories. instead, when i eat, i try to get a certain "percentage" or really just a certain portion of my plate--to be protein, whole grains, etc. never have any oil or anything. but for example i have sandwiches often because it has all the food groups in there. i dont measure but i know portion sizes. i know what 2 oz of deli meat is, etc.

anyways, any advice for what to do in the long run or how it worked for you in the long run? i want to know if there is a light at the end of the tunnel so i can be normal again. im so sad counting calories, and have a history of eating disorders that are triggered by counting calories. so PLEASE don't recommend i do it. i am only asking this question to people on MFP who don't log and instead use the forums. i feel like i need to say that a trillion times cause lo and behold someone will tell me im an idiot and to count calories.

again, PLEASE don't hassle me on here about counting calories cause i am NOT a normal situation and my body has been though hell.

for reference/context, I am 148 lbs and a 5'2 woman, so i am overweight, and i am truly petite. i have a small frame so i am looking to eat 1200 a day per nutritionist agreement. as i lose weight i will increase my calories to my maintenence, which is 1400 (yes, i am small, please understand i am SMALL). my arms are like noodles, even now. but i keep eating over to 2,000 i feel like, cause some days i'll tally if i feel stuffed. i need help breaking that habit too.

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Replies

  • HeatherDunnell
    HeatherDunnell Posts: 43 Member
    I stopped counting calories and just eat real food. I find I lose far more weight than I did on any 'diet'
  • socioseguro
    socioseguro Posts: 1,679 Member
    I am Petite (4ft11) and I use MFP to ensure I am eating at a deficit, when I want to lose body weight.
    I eat my favorite food , in moderate sizes. I weigh everything I eat and I use a digital food scale
    I am at Maintenance now but still using MFP to log and count my calories
    I am focus on reducing my body fat, so MFP macro information is very helpful
    Good luck in your healthy journey
  • aprilflower18232
    aprilflower18232 Posts: 205 Member
    I have lost 180 pounds. I counted calories for a few weeks in the beginning but I stopped because I realized I didn't want to do it forever. I basically just try to eat healthy and workout. I don't deprive myself, if I really want pizza or ice cream...I eat it. I am living proof it can be done without counting calories or measuring food.
  • eugenia94102
    eugenia94102 Posts: 126 Member
    I don't count calories, but I keep a food diary (I eyeball the volume of what I eat) and have done so for a long time. I'm not trying to lose weight.
  • desiresdestiny
    desiresdestiny Posts: 175 Member
    I actually lost my weight without calorie counting. I started calorie counting to make sure I was eating enough and getting enough nutrients with my chronic illness
  • Traveler120
    Traveler120 Posts: 712 Member
    Some ways to keep calories low without counting or logging AND avoid overeating at the same time - keep added oils very low, like you're doing now, avoid or eliminate any processed foods and eat only whole unprocessed foods. My diet is centered around whole plant foods. I get to eat a high volume of food. I don't really even need to portion control because I'm able to eat several platefuls at every meal and still manage to maintain or lose weight. If you want to make things even easier on yourself, maintain an active lifestyle. Exercise increases your energy output which enables you to eat more than you would otherwise, and still maintain a deficit for fat loss.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    If I were single and just cooking for myself I would probably not count calories either because when I'm single I naturally gravitate to lower calorie food and spending time at the gym. Plus I don't eat out when I'm single.

    Now that I am in a relationship, cooking differently, eating out, and am less active, I need to be more mindful, so counting works for me.

    Since counting triggers you, sure, if you develop good habits while working with your nutritionist, you should be fine :)
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    While I do count, if I couldn't count, I would definitely focus on filling up on lower calorie items. I already do this in general even with counting. So a large portion of my plate will be veggies like cauliflower, broccoli, brussels sprouts, and smaller portions of rice, potato or pasta, with a mid sized serving of protein. Treats in moderation, especially with your low calorie limit. And then just adjust over time based on your rate of loss. So if after 6 weeks you haven't lost anything, you're not in a deficit and will have to cut a bit more.
  • lorrpb
    lorrpb Posts: 11,463 Member
    I counted and logged about 2.5 months. I'm now at 16.5 months, total loss 114 and still losing, so it s worked out great. I do think it helps to be disciplined and be a consistent eater. This route will not work for everyone.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Hi @Wahbluffet I too am petite, 5'1 so understand your lower calorie requirement, mine are similar.

    I did log while losing weight, but I have been maintaining for 6 years mainly by knowing my portion sizes, I so log for a few weeks a year just to get my eyes retrained to my portion sizes, and do any calorie adjustments.

    Work on recognising how big your serving sizes need to be. I know for most proteins the size of my palm is around 100g. Mashed potato, rice, pasta, half a tennis ball, roast, boiled potatoes 4-5 pieces that are about the size of my pointing finger and thumb made into a circle, these all are 100g or there about. Stews, curries, casseroles, 1 tennis ball 250-300g Vegetables take up most of my plate, oils, dressings, and butters 1-2 teaspoons.

    I am not much of a snacker, so I don't have a problem there, if you are try some fruit or veg. Keeping some ready chopped in the fridge is handy, as is having a tasty dip.
    Sweets are my downfall but I have found just 50g a small piece of good quality chocolate in the evening gives me something to look forward to, and satiates my sweet tooth.
    Alcohol, same as sweets, I know a small glass most nights fit into my goal.

    Sorry this was so long, but I spend most of my time not thinking about calories at all, but still maintain my weight.

    Work with your dietician to recognise the correct portion sizes. It will take a few months, try not to over stress, but it does eventually become second nature.

    Cheers, h.
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  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Hi, @Wahbluffet , even though I am maintaining now, the method I use, (explained above) portion sizing for a 1200 cal diet, is just the same, and I can use it when losing too.

    Cheers, h.
  • rankinsect
    rankinsect Posts: 2,238 Member
    edited October 2015
    Well, I count (sort of - I actually use the site to plan my meals the day before, and then just follow the plan the day of). However, if I didn't, my method would probably be to find a number of types of meals that worked out to roughly the same amount of calories, and just mix and match. I.e. generate a number of breakfast meal plans, a number of lunch meal plans, and a number of dinner meal plans, and pick one of each every day.

    That's actually not too far from what I do anyway, as it makes planning things easier.
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  • robertw486
    robertw486 Posts: 2,399 Member
    I lost about 20 lbs before I started using MFP, with zero food logging or calorie counting. I probably would have continued my downward trend at the same pace without MFP.

    My primary reason for trying MFP was the nutrition side of things. Without looking at calories and nutrition some of my exercise days were pushing things a little too much for the nutrition I was taking in.


    But the weight loss takes nothing other than portion control suitable for what you burn in a day.
  • ewrook
    ewrook Posts: 90 Member
    I lost weight by tracking and eating portions rather than counting calories.

    For instance - Breakfast 1 serving carb, 1 protein, 1 fruit, 1 vegetable

    etc., ending up with 2-3 servings of fruit a day, 4 servings of carbs, 3-4 of protein, unlimited vegetable, 2 servings fat

    It kept it simple. I had the three basic meals and morning and afternoon snack. If I was hungry after dinner I had a nonfat yogurt with fruit. Fat servings were low fat salad dressing, piece of chocolate, teaspoon of oil for a stir fry. I ate out occasionally. I ate super caloric things like birthday cake occasionally.

    I tracked the servings using welbe.

    I do regular MFP logging at this point.
  • rybo
    rybo Posts: 5,424 Member
    The only tracking I ever did was to get a ball park idea of where I was. Then I just went to portion control to lose the weight. Over time, my eating shifted to a much more whole food based, unprocessed foods. Food & eating is the least stressful thing I do. Tips for not counting, keep some meals very consistent so that you can be flexible with others. Try to eat a wide variety of nutritionally dense foods and when life throes a treat at you, enjoy guilt free, but understand that a treat is exactly that, and not a daily occurance.
  • Kalikel
    Kalikel Posts: 9,603 Member
    edited October 2015
    I lost my first forty pounds or so without counting calories. Bazillions of people lose weight without counting calories. It's totally possible. Right now, someone out there is losing weight without counting.

    I did and do count, but I'm weaning myself off of it. This is my first week of eating an entire week without logging it. I'm going to log,when the week is out I'll go back and plug it all in, but I'm going a week without seeing it by meal or even daily.

    I got to the point where I relied too heavily on the counting and almost couldn't eat without it. "If I'm not logging, I might go over!" was the thought. Then, when I didn't log, I'd be so worried about going over that I'd end up undereating. Such a pain...and I don't have a history of EDs. I just have to learn how to eat! Not as a fat person, but as a normal does. Never did that before.

    I think what you're doing is great. I think you're way ahead of me, actually. And duh! Of course you shouldn't do anything that is triggering.

    If you're listening to your therapist and doing what she tells you, you'll be fine. :)
  • SarahxApple
    SarahxApple Posts: 166 Member
    People do lose weight without counting, less processed food, less empty calorie food, however, this can be restrictive for some people. Have you looked at a programme like Slimming World, from what I understand of it, you just have 'syns' but most food is free or unlimited so it's less about counting like mfp and ww, I'm not sure if this will be still too much of a trigger for you? I assume you have spoken through your problems with the nutritionist have they not suggested a more appropriate idea?
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I log everyday, and I admit I am a bit obsessed about it. I Prelog first thing every morning.

    But like kalikel said, loads of people lose weight without counting every single calorie. I'd say we the loggers and calorie counters are in the minority..

    If I stopped logging I would start using smaller plates for dinner, go easy on the treats and processed foods and make sure I ate more veggies and salad with my meals. Above all, I would use my common sense.
  • bendis2007
    bendis2007 Posts: 82 Member
    I measured out portion sizes like you did so that I would know how much a real portion is which certainly helps. I do not count calories anymore. I will LOOK at calories on boxes before I get them and if the caloric intake seems a little high I will usually talk myself out of it and head over to the vegetable aisle. I've lost an additional 10 pounds without obsessively counting the calories. Pre-planning meals helps BIG time though. I make a breakfast, lunch, and dinner. I have healthy snacks in my office if I get desperate with cravings. And when I do buy bad foods I spend the extra money and buy them in little singles containers so I won't go to town on the whole box. Also I have peppermints with me and if I think I'm getting hungry I pop one of those. They're like 5 calories and with a cup of water it gives me fresh breath and I'm less inclined to mindlessly eat for an hour afterwards.
  • OneHundredToLose
    OneHundredToLose Posts: 8,523 Member
    I didn't count calories for the majority of my life, leading me to where I was 2 months ago. Then I started counting my calories, and am slowly working my way to health.
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  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    edited October 2015
    For about 40 years not logging worked great for me. I gained and lost weight during that time, but never became overweight. Then I did become overweight. For the past 1.5 years I've been slowly losing that weight without logging, except for about a month on here where I logged before giving up because it seemed like a chore.

    I eat a healthy balanced diet, but I do not restrict foods except by personal preference. I eat processed foods and sweets and chips and other 'junk food', but not as much as I eat normal balanced meals. I just use a common sense approach to eating like I did for all those years before I got fat.
  • DorisSilver50
    DorisSilver50 Posts: 98 Member
    I totally understand what you are wanting to accomplish, I can say that when I lost weight it was religiously tracking every mouthful to the point of obsession! Since moving to maintenance I have pretty much stopped. Like many others have said, I learned a way of life...which for me included not tracking everything. Some days I don't track anything, some days I do, just don't obsess about it any more. I have found that eating 6X a day works best for me (I was a consummate snacker), I just make better choices. Do I still have foods that I wouldn't have touched during my 5 months of working to lose 40#, you bet! I do not restrict myself from anything, with the exception of fried foods and most processed fatty foods (fast food burgers and fries, hot dogs, etc) only because I have a gall bladder that doesn't like me and I am trying to keep it as long as possible (my grandparents, parents and brother all lost theirs!) so I just avoid the pain and suffering...or if I chose to eat some of the food, know that I will pay for it later:) Right after moving to maintenance I had a bad fracture of my wrist that necessitated surgery and being off work (and I skipped exercise) for 7 weeks, and I didn't gain any weight back! I let the scale be my guide checking my weight once a week; I allow myself a 5# fluctuation of weight. I have just started dedicating myself to getting back to routine exercise, drink lots of water, and enjoy life! Whether you are trying to lose weight or maintain, IMHO if something drives you crazy you won't want to stick with it, so figure out portions, eat a balanced meal, and let your clothes and scale be your guide. I believe you will do fine, especially since you are working with your nutritionist!
  • beachhouse758
    beachhouse758 Posts: 371 Member
    I don't track food anymore, only my workouts.
    I kind of became obsessed with it and I burnt out.
    I tracked for a few months and it was very helpful -- I learned what portions look like (versus the amount of food that I was eating before thinking it was "1 serving") I learned, for example, that I had been adding about 200 calories worth of cream and sugar to every one of my (3) morning coffees. Wha?!?

    So now that I have an idea of what I should be consuming (using a scale for months) and what frequency of meals, size of meals, macro combination I should have....I feel much better. Less pressure. I am not obsessing.

    I still love to track my workouts on MFP, but I feel better (mentally) not stressing if I don't have my phone handy to log everything I eat.

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I've more or less maintained the last 2.5 years without logging. I tend to gain 5-8 Lbs over the winter which is largely attributable to eating about the same, but riding less...it comes right off in the spring when I start riding again.

    I eat a pretty healthy diet and overall live a pretty healthy and active lifestyle, so it hasn't been an issue for me.
  • mom2colbyj
    mom2colbyj Posts: 119 Member
    I agree that you don't have to log calories to lose weight. Portion size and eating the right foods is most important. I was placed on a sodium restricted diet a couple months back so now I'm logging to keep an eye on that and not calories. It sounds like you are doing what's best for you and what is advised by a professional. Keep on doing what you're doing and I wish you all the best.
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