{"id":382451,"date":"2022-07-06T16:04:24","date_gmt":"2022-07-06T14:04:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=382451"},"modified":"2022-07-06T16:04:26","modified_gmt":"2022-07-06T14:04:26","slug":"4-tips-to-lose-fat-without-counting-the-macronutrients","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/","title":{"rendered":"How to Lose Weight Quickly Without Counting Calories"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#Teas_for_weight_loss_will_not_save_you_Low_energy_intake_is_the_answer\" title=\"Teas for weight loss will not save you. Low energy intake is the answer.\">Teas for weight loss will not save you. Low energy intake is the answer.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#Dont_expect_miracles_and_rather_reduce_the_weight_slowly\" title=\"Don&#8217;t expect miracles and rather reduce the weight slowly\">Don&#8217;t expect miracles and rather reduce the weight slowly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#9_tips_on_how_to_easily_reduce_energy_intake_and_lose_weight_with_food\" title=\"9 tips on how to easily reduce energy intake and lose weight with food\">9 tips on how to easily reduce energy intake and lose weight with food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#How_to_increase_daily_energy_expenditure\" title=\"How to increase daily energy expenditure?\">How to increase daily energy expenditure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Would you like to lose a few kilos, but the idea of \u200b\u200bweighing, keeping track and constantly checking your food scares you? Are you getting tired monitoring whether you&#8217;ve overdone it today with the amount of fat or if you&#8217;re lacking in protein? The good news is that you don&#8217;t have to. Weighing food and tracking energy single intake value \u200b\u200bis effective and efficient, but not necessary.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Teas_for_weight_loss_will_not_save_you_Low_energy_intake_is_the_answer\"><\/span>Teas for weight loss will not save you. Low energy intake is the answer.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You will succeed in losing weight only when your&nbsp;<strong>energy intake is lower than energy expenditure<\/strong>. You won&#8217;t lose weight with miracle teas or drinking apple cider vinegar, but by <strong>reducing the amount of energy you take in from your diet<\/strong>&nbsp;and&nbsp;<strong>increasing your energy expenditure with daily exercise.&nbsp;<\/strong>However, you do not have to worry that the amount of food will be extremely low and you will starve. A high-quality&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>reduction plan <\/strong><\/a>with a large amount of food with a low energy value can surprise you with unexpectedly large portions.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Low energy intake is the key to weight loss\" class=\"wp-image-381381\" width=\"843\" height=\"563\" title=\"Low energy intake is the key to weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Before we start, we have to answer the questions that are on the mind of everyone who wants to start losing weight:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>How fast will I be losing weight?<\/li><li>How long will it take me?<\/li><li>Will I make it before the wedding?<\/li><li>Can I lose 15 kilos in a month?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 Things You Need to Know Before You Start Losing Weight<\/strong><\/a> can also help clarify the topic of weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dont_expect_miracles_and_rather_reduce_the_weight_slowly\"><\/span>Don&#8217;t expect miracles and rather reduce the weight slowly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You might be able to do it if you go on some <strong>drastic diet<\/strong>.&nbsp;But then you can be almost sure that the weight will be&nbsp;<strong>back within a few months<\/strong>, most likely with some extra kilos. A strict diet often results in a loss of fat, but also muscle mass. However, this drastic approach <strong>cannot be maintained for a long time<\/strong>, so sooner or later you will return to your original habits. Returning to the old diet will also typically cause weight gain, but this time probably mainly in the form of fat. In order to avoid the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>yo-yo effect<\/strong><\/a> and allow your body to adapt to ongoing changes, slow weight loss is more beneficial. It is recommended to lose weight at a rate of<strong> 0.5 &#8211; 1 kg&nbsp;per week<\/strong>. However, the pace at which you succeed in losing weight will depend on many factors. It will be important, for example, what your starting weight is or how strictly you will follow the reduction plan. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48616,7679,28621,37996,7677,37870,37876,37864,37858,3738,28792,8350,44254,44248\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also find more information on this topic in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Simple Weight Loss Basics: You Will Be Surprised What Is Really Important.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_tips_on_how_to_easily_reduce_energy_intake_and_lose_weight_with_food\"><\/span>9 tips on how to easily reduce energy intake and lose weight with food<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Eat regularly, several meals a day, avoid snacking between meals<\/h3>\n\n\n\n<p>&#8220;I eat so little and I still don&#8217;t lose weight!&#8221; Said Mrs. Smith, who after breakfast had a snack \u2013 two portions of fruit, returned after a while for a handful of nuts and then was tasting what she was cooking. After eating her lunch, she finished what was left on the children&#8217;s plates as well and treated herself to a biscuit with her afternoon coffee. The snack wasn&#8217;t enough for her, so she later ate some dried fruit and in the evening, while watching a TV show, she satisfied her appetite with cheese and some more nuts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"How to simply reduce energy intake and lose weight with food?\" class=\"wp-image-381396\" width=\"843\" height=\"562\" title=\"How to simply reduce energy intake and lose weight with food?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>At first glance, it seems to her that the portions are small and, moreover, she is constantly hungry, so she is convinced that her energy intake is&nbsp;<strong>low<\/strong>. In reality, however, the energy value of all the foods that she ate in-between the main meals, will make up for at least <strong>one more hearty meal<\/strong>. And that&#8217;s how easy can energy intake get <strong>too high for her to succeed in losing weight<\/strong>. A number of small snacks often indicates that the main dishes are too restrictive and unsatisfying.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don&#8217;t make the same mistake as Mrs. Smith. <strong>Stop munching between meals<\/strong>.&nbsp;Treat yourself to&nbsp;<strong>three main meals<\/strong> and, if it suits you, add <strong>two <\/strong><strong>snacks<\/strong>. It depends on you whether you eat 3, 4 or 5 times a day. Everyone is different. However, make sure that there is <strong>nothing extra added<\/strong> during the day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in more tips, read our article titled&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-is-snacking-holding-you-back-from-losing-weight-11-easy-ways-to-get-your-diet-under-control\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How Is Snacking Holding You Back from Losing Weight? 11 Easy Ways to Get Your Diet Under Control.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. How to lose weight without exercise? Put your menu together properly, don&#8217;t forget protein and fibre<\/h3>\n\n\n\n<p>You will be able to maintain a prescribed diet without the above-mentioned munching for a long time only when the food <strong>satiates<\/strong> you sufficiently. <strong>A<\/strong>&nbsp;<strong>complete<\/strong> meal after which you&#8217;re <strong>not hungry,<\/strong>&nbsp;contains&nbsp;<strong>complex carbohydrates<\/strong>, <strong>proteins<\/strong>, <strong>fats<\/strong>&nbsp;and&nbsp;<strong>fibre.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg\" alt=\"How to lose weight without exercise? Put your menu together properly, don't forget protein and fibre\" class=\"wp-image-381413\" width=\"843\" height=\"562\" title=\"How to lose weight without exercise? Put your menu together properly, don't forget protein and fibre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">What contains carbohydrates and what foods to eat?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>First of all, all <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>cereals<\/strong><\/a> contain carbohydrates. It includes, for example, wheat, rye, barley, corn, oats, millet, rice, sorghum or millet.<\/li><li>Let&#8217;s not forget&nbsp;<strong>pseudocereals<\/strong> &#8211; buckwheat, amaranth, quinoa.<\/li><li>Next on the list are all&nbsp;<strong>products made from cereals and pseudo-cereals<\/strong>.&nbsp;It includes baked goods,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flours\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">flour<\/a>, pasta, bulgur, oatmeal, groats, semolina, muesli, various&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-protein-porridge-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">instant porridges<\/a>, etc.<\/li><li>Complex carbohydrates can also be found in&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>legumes<\/strong><\/a>&nbsp;&#8211; lentils, beans, peas, mung beans, chickpeas, etc.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">What contains proteins and what foods to eat?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Meat and meat products, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a> and seafood<\/strong> are considered a source of protein.<\/li><li>This also includes all&nbsp;<strong>dairy products<\/strong> &#8211; cheeses, cottage cheese, yogurts, cream cheese, etc.<\/li><li><strong>Eggs<\/strong>&nbsp;or&nbsp;<strong>plant-based alternatives to meat<\/strong>, such as&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tofu<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tempeh<\/strong><\/a>, <strong>soy meat<\/strong>,&nbsp;<strong>robi<\/strong>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>seitan<\/strong><\/a> are included as well.<\/li><li><strong>Legumes<\/strong> are also a plant-based source of protein.<\/li><li>Don&#8217;t forget about concentrated protein sources, which include&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>whey<\/strong><\/a><strong>&nbsp;<\/strong>or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>plant-based<\/strong><\/a><strong>&nbsp;protein<\/strong> or <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"protein bar (opens in a new tab)\">protein bars<\/a>.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">What contains fats and what foods to eat?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Fat is found in all&nbsp;<strong>animal products <\/strong>(meat, fish, meat products, dairy products).<\/li><li>Choose&nbsp;<strong>lean meat<\/strong>&nbsp;and&nbsp;<strong>meat products<\/strong>&nbsp;and&nbsp;<strong>dairy products with a lower fat content.<\/strong><\/li><li>Vegetable fat found in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>oils<\/strong><\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>nuts<\/strong>&nbsp;<strong>and<\/strong>&nbsp;<strong>seeds<\/strong><\/a> is also important to mention.<\/li><li><strong>Fatty saltwater fish<\/strong> are also a good source of fat.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">What contains fibre and what foods to eat?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Legumes<\/strong> contain the most fibre.<\/li><li>Second in order are&nbsp;<strong>whole grain products,<\/strong> such as whole grain bread, whole grain pasta, organic rice, oatmeal, etc.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Using an example, we will show you a correctly and incorrectly assembled breakfast. On Monday morning, our friend Mrs Smith treated herself to <strong>oatmeal boiled in water<\/strong>&nbsp;and added&nbsp;<strong>banana<\/strong>&nbsp;and&nbsp;<strong>raspberries<\/strong>. On Tuesday morning, she had <strong>yogurt<\/strong>&nbsp;with&nbsp;<strong>buckwheat flakes<\/strong>, to which she added&nbsp;<strong>strawberries<\/strong>&nbsp;and some&nbsp;<strong>almonds.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>After which meal was she fuller?&nbsp;On Tuesday, she definitely stayed full for a longer time, because the food contained&nbsp;<strong>all the nutrients <\/strong>(yogurt &#8211; source of protein, flakes &#8211; a source of complex carbohydrates and fibre, strawberries &#8211; a source of fibre, almonds &#8211; a source of fat). The Monday&#8217;s breakfast &#8211; cereal, water and fruit, <strong>lacked&nbsp;<\/strong><strong>proteins<\/strong>&nbsp;and a&nbsp;source&nbsp;of <strong>fat<\/strong>.&nbsp;It was proteins that played the biggest role, because they have&nbsp;<strong>the greatest satiating ability<\/strong> of all macronutrients and thus have a great impact on feeling full.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about diet in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Is a Healthy Diet and How to Learn to Eat Healthy<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Put together your own healthy plate<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Break down carbohydrates, proteins and fats in food according to the following rules:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Fill&nbsp;<strong>\u00bd of the plate with&nbsp;<\/strong><strong>vegetables<\/strong>&nbsp;and&nbsp;<strong>fruits<\/strong>, which will provide you with antioxidants, vitamins and minerals and will satiate you thanks to the fibre content. You should eat at least <strong>400 g of vegetables<\/strong>&nbsp;and&nbsp;<strong>200 g of fruit per day.<\/strong><\/li><li><strong>\u00bc of the plate should be filled with a source of protein.<\/strong><\/li><li><strong>Fill the remaining \u00bc of the plate with a source of carbohydrates. <\/strong>Choose foods containing complex carbohydrates (cereals and cereal products), ideally their&nbsp;<strong>whole-grain variants<\/strong> (whole-grain bread, whole-grain pasta, organic rice, etc.).<\/li><li>Fats are part of all animal foods that are regularly used in cooking, so you don&#8217;t need to focus on them. However, you can&#8217;t go wrong if you have a small handful of nuts or seeds, and 2 times a week you eat seawater fish. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png\" alt=\"Healthy plate\" class=\"wp-image-191674\" title=\"Healthy plate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Use your hand to measure portion size<\/h3>\n\n\n\n<p>You do not need to weigh the food to know the right amount. <strong>All you have to do to measure your portion is to use your hand<\/strong> instead of a scale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1113\" height=\"593\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_01.jpg\" alt=\"\" class=\"wp-image-382913\" title=\"Estimating a portion of food using your hand\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_01.jpg 1113w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_01-400x213.jpg 400w\" sizes=\"auto, (max-width: 1113px) 100vw, 1113px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">How to do it?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Protein foods<\/strong>&nbsp;should be the size of your&nbsp;<strong>palm.&nbsp;<\/strong>One palm corresponds to approximately 20-30 g of protein and you can think of it as a cup of yogurt, 2 eggs or 85-115 g of tofu or cooked meat.<\/li><li><strong>The amount of carbohydrate foods<\/strong> should be as much as you can fit in your <strong>fist.&nbsp;<\/strong>One fist will have around 20-30 g of carbohydrates and it can be 100-130 g of a cooked side dish, a slice of bread or one medium-sized piece of fruit.<\/li><li><strong>A portion of vegetables is as big as your fist<\/strong>.&nbsp;One such large portion corresponds to approximately 100-130 g of vegetables.<\/li><li>Use just enough <strong>fat so that the portion is the size of your <\/strong><strong>thumb<\/strong>. You can put a thumb of nuts or nut butter, a thumb of butter or a thumb of oil (1 tablespoon) on your plate. The amount of fat per serving is 7-12 g. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_02-1-1124x749.jpg\" alt=\"\" class=\"wp-image-382931\" title=\"Use your hand and measure the right portion of food\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_02-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_02-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_02-1.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>For an average woman, it might look something like this:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>One daily meal:<\/strong> one serving (1 palm) of protein foods, one serving (1 cupped hand) of carbohydrate foods, one serving (1 fist) of vegetables, 1 serving (thumb) of fat<\/li><li><strong>Intake for a whole day:<\/strong> 4-6 servings of carbohydrate foods, 4-6 servings of protein foods, 4-6 servings of fat, 4-6 servings of vegetables<\/li><li>Converted, the indicated daily intake is <strong>1400-2100 kcal<\/strong>, 115-170 g of protein, 125-185 g of carbohydrates and 50-80 g of fat<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>For an average man, it might look something like this:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>One daily meal:<\/strong> 2 servings (2 palms) of protein foods, 2 servings (2 cupped hands) of carbohydrate foods, 2 servings (2 fists) of vegetables, 2 servings (2 thumbs) of fat<\/li><li><strong>Intake for a whole day:<\/strong> 6-8 servings of carbohydrate foods, 6-8 servings of protein foods, 6-8 servings of fat, 6-8 servings of vegetables<\/li><li>Converted, the indicated daily intake is <strong>2300-3100 kcal<\/strong>, 180-245 g of protein, 205-270 g of carbohydrates.&nbsp;85-115 g of fat&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Approximate energy and nutrient values in servings suitable for an average woman:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-left\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Serving<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Proteins<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Carbohydrates<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Fats<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Calories<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 palm of protein foods<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 cupped hand of carbohydrate foods<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 fist of vegetables<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 thumb of fat<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Approximate energy and nutrient values in servings suitable for an average man:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Serving<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Proteins<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Carbohydrates<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Fats<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Calories<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 palm of protein foods<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 cupped hand of carbohydrate foods<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 fist of vegetables<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 thumb of fat<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If your goal is to lose&nbsp;<strong>weight<\/strong>, take away <strong>1-2 servings of carbohydrates<\/strong>&nbsp;and&nbsp;<strong>1-2 servings of fat.&nbsp;<\/strong>At the same time, however, it is important to observe whether weight loss is successful or not, and to make further changes in servings based on that. However, in order to achieve the desired goal and reduce your weight, the <strong>correct choice of food<\/strong> is also necessary. Even when using this method of serving estimating, you should always pick some good ham instead of salami, plain yogurt instead of sweet one, or a whole grain bread instead of a white one. A balanced diet containing the right foods will bring results over time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Pay attention to your food and eat slowly<\/h3>\n\n\n\n<p>Admit it, you can&#8217;t resist putting on a TV show with every meal or distracting yourself with social networks? If so, you&#8217;ll probably <strong>eat more<\/strong> food than if you just focused on the plate, the cutlery and the food. When engaging in activities other than eating, our brain is confused and does not process information about the <strong>feeling of hunger and satiety<\/strong>&nbsp;in a timely manner.&nbsp;Therefore, it regularly happens that it <strong>doesn&#8217;t&nbsp;tell you&nbsp;that you&#8217;ve had enough<\/strong> and it&#8217;s time to put the rest of your lunch in the fridge. If you focused only on the lunch itself, you would probably feel a pleasant feeling of being full much <strong>earlier<\/strong>&nbsp;and eat a smaller portion.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A similar problem also occurs when you eat too <strong>quickly<\/strong>. Even in this case, the connection between the digestive tract and the brain works with a delay. Therefore, the important advice is: <strong>eat slowly<\/strong>&nbsp;and&nbsp;<strong>focus only on food<\/strong>. This way, you will avoid eating more food than could be enough to fill you up. Ideally, you should be 80% full, while it is important to listen to our body and feelings too.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the mindful eating technique, read our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-30-day-challenge-to-help-you-lose-weight-permanently-and-eat-healthily\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>30-Day Challenge to Help You Lose Weight Permanently and Eat Healthily<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png\" alt=\"Mindful eating can help you lose weight\" class=\"wp-image-381447\" width=\"843\" height=\"563\" title=\"Mindful eating can help you lose weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59.png 1548w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Don&#8217;t skip meals in the morning hours unless it is a part of your plan<\/h3>\n\n\n\n<p>Often in the evening hours <strong>food seems to be suddenly more tempting<\/strong>&nbsp;and it is&nbsp;<strong>difficult to stay in check<\/strong>.&nbsp;Do you recognize yourself in that?&nbsp;If so, think about what your diet looks like in the morning and early afternoon.&nbsp;It is very common that excessive hunger and cravings in the second half of the day are caused by significantly limiting the amount of food or skipping meals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">To combat hunger and cravings, you can use the following tips:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Don&#8217;t skip the main meals.<\/li><li>Don&#8217;t reduce portions to reduce energy intake. In the afternoon, you probably won&#8217;t last, and what you denied yourself in the morning, you will make up for in the evening.<\/li><li>Don&#8217;t exclude carbohydrates or fats, try to follow the full nutritional composition of meals.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skipping meals and postponing the consumption of the first meal for the afternoon can be okay when a person follows the so-called <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"intermittent fasting (opens in a new tab)\"><strong>intermittent<\/strong>&nbsp;<strong>fasting<\/strong><\/a>. In this case, however, food intake and diet schedule are controlled, and the person probably does not have a problem with uncontrollable hunger and cravings.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Eliminate foods with a high energy value<\/h3>\n\n\n\n<p>There are certain foods and food groups that simply contain <strong>too many calories<\/strong>.&nbsp;These are, for example, highly industrially processed foods with a&nbsp;<strong>high content of fat<\/strong>&nbsp;and&nbsp;<strong>simple carbohydrates<\/strong>, which have&nbsp;<strong>minimal nutritional value<\/strong> (they lack vitamins, minerals, proteins, etc.), such as various sweets, long-lasting salami, etc. Some of these foods may contain useful nutrients, but together with them, you also get an unnecessarily <strong>high amount of calories. <\/strong>Since the goal is to reduce energy intake when losing weight, it is important to know about these foods and limit them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg\" alt=\"Eliminate foods with a high energy value\" class=\"wp-image-381462\" width=\"843\" height=\"562\" title=\"Eliminate foods with a high energy value\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>In the following table you will find tips on how to replace these foods<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Unsuitable Food<\/th><th>Suitable Alternative<\/th><\/tr><\/thead><tbody><tr><td>Baked muesli<\/td><td><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"sypan\u00e9 m\u016bsli (opens in a new tab)\">Muesli<\/a>, plain flakes (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ovsen\u00e9 (opens in a new tab)\">oat<\/a>, rye, buckwheat, etc.)<\/td><\/tr><tr><td>Sweet breakfast cereals (chocolate balls, etc.)<\/td><td>Cereals made from whole grain flours, such as buckwheat, spelled, etc.<\/td><\/tr><tr><td>Sweetened instant porridge<\/td><td>Plain instant porridge that you sweeten with, for example, flavoured whey protein or chicory syrup and fruit.<\/td><\/tr><tr><td>Nuts coated with and other toppings<\/td><td>Nuts without coating, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashews<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">almonds<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pecan-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pecans<\/a>, etc.<\/td><\/tr><tr><td>Sweetened creamy yogurts<\/td><td>Plain yogurts with a fat content of up to 4%, flavoured with some jam or fruit<\/td><\/tr><tr><td>Sweetened sour drinks (kefir milk, etc.)<\/td><td>Plain sour drinks, flavoured similar to yogurt, or sweetened with sweetener<\/td><\/tr><tr><td>Salami, sausages, hot dogs<\/td><td>High-quality hams with a meat content of at least 92%<\/td><\/tr><tr><td>Milk chocolate<\/td><td>Chocolate with a higher proportion of cocoa, at least 70%<\/td><\/tr><tr><td>Biscuits, wafers, chocolate bars, etc.<\/td><td>Biscuits with a proportion of wholemeal flour and reduced sugar content, homemade biscuits or bars, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein bars<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/energy-bars-flapjacks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flapjacks<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Don&#8217;t drink your calories and base your fluids intake on water<\/h3>\n\n\n\n<p>Drinks that contain energy from&nbsp;<strong>sugar<\/strong>&nbsp;or&nbsp;<strong>alcohol<\/strong>&nbsp;are the first thing that should be at least limited at first, and over time ideally removed from the diet of a person trying to lose weight.&nbsp;In order for you to understand why, we will demonstrate it with an example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png\" alt=\"In an effort to lose weight, don't drink your calories and base your fluids intake on water\" class=\"wp-image-381481\" width=\"843\" height=\"560\" title=\"In an effort to lose weight, don't drink your calories and base your fluids intake on water\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-400x265.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1536x1019.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33.png 1784w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Two friends go out to lunch together, each drinks 0.5 l of liquid with the meal.&nbsp;Lucy orders&nbsp;<strong>Coca-Cola<\/strong>&nbsp;sweetened&nbsp;<strong>with sugar<\/strong>, Martina chooses&nbsp;<strong>water<\/strong>.&nbsp;After lunch, they go to a caf\u00e9, where Martina has&nbsp;<strong>unsweetened espresso<\/strong>&nbsp;and&nbsp;<strong>water<\/strong>, while Lucy orders a&nbsp;<strong><b>frapp\u00e9<\/b><\/strong>&nbsp;(or similar coffee drink) containing&nbsp;<strong>sweet syrup<\/strong>&nbsp;and&nbsp;<strong>whole milk<\/strong>&nbsp;and&nbsp;<strong>homemade lemonade with <\/strong><strong>syrup<\/strong>. Later, just out of curiosity, they compare what their energy intake was. The results look roughly as follows:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Martina<\/th><th><\/th><th>Lucy<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>DRINK<\/td><td>ENERGY VALUE<\/td><td>DRINK<\/td><td>ENERGY VALUE<\/td><\/tr><tr><td>Water 0.5 l<\/td><td>0 kcal<\/td><td>Coca Cola, 0.5 l<\/td><td>230 kcal<\/td><\/tr><tr><td>Espresso without any sugar or milk<\/td><td>7 kcal<\/td><td>Frapp\u00e9 250 ml<\/td><td>250 kcal<\/td><\/tr><tr><td>Water 0.5 l<\/td><td>0 kcal <\/td><td>Homemade lemonade 0.3 l<\/td><td>150 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The result of the trip is probably a big surprise for Lucy.&nbsp;<strong>She received up to 630 kcal<\/strong>&nbsp;in the form of drinks. One large main meal with a piece of chocolate as a dessert can have such an energy value. However, these drinks did not&nbsp;<strong>satiate her<\/strong>, so she still indulges in an afternoon snack and dinner during that day, as always.&nbsp;At the end of the day, she will therefore have a&nbsp;<strong>630 kcal higher energy intake<\/strong>&nbsp;than she would have if she chose the same drinks as Martina.&nbsp;If all the drinks are similar to these drinks, the situation is even worse.&nbsp;<strong>Funny enough, just by limiting these 630 kcal, she could lose 1 kg of fat in 2 weeks (1 kg of fat has an energy value of approx. 8,200 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about this topic, read our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Where Are Liquid Calories Hiding, and How Do These Empty Calories Prevent You from Losing Weight?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Get a good night&#8217;s sleep<\/h3>\n\n\n\n<p><span style=\"box-sizing: border-box; vertical-align: inherit;\">An often neglected and underestimated aid for losing weight is&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">a long<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">&nbsp;and&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">high-quality sleep<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">.&nbsp;Sleep affects the production of hormones, which are responsible for inducing feelings of&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">hunger and satiety.&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">Leptin<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">&nbsp;tells us that we are&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">full<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">&nbsp;and should stop eating.&nbsp;The hormone&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">ghrelin<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\"> is responsible for signalling&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">feelings of hunger.&nbsp;<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">The problem is that a sleep-deprived person has&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">lower levels of leptin<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">&nbsp;and thus a&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">lower feeling of satiety<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">.&nbsp;On the contrary,&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">ghrelin<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">&nbsp;is secreted in&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">larger quantities<\/span><span style=\"box-sizing: border-box; vertical-align: inherit;\">&nbsp;and induces&nbsp;<\/span><span style=\"box-sizing: border-box; font-weight: bold;\">a greater feeling of hunger.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg\" alt=\"Good sleep is important when losing weight\" class=\"wp-image-381498\" width=\"843\" height=\"562\" title=\"Good sleep is important when losing weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>However, lower satiety and hungriness do not&nbsp;<strong>correspond to your actual needs at all.&nbsp;<\/strong>As a result, due to lack of sleep, you take&nbsp;<strong>in more energy than you actually need. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about this topic, read our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Sleep: The Most Effective Energy Booster and F<\/strong><\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>at Burner.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_increase_daily_energy_expenditure\"><\/span>How to increase daily energy expenditure?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Losing weight does not only depend on whether you purposefully exercise or not, but also on how active you are throughout the day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Here are some tips to increase your daily activity:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>If you have a sedentary job, take&nbsp;<strong>a short walk<\/strong> (even 10-15 minutes counts) before coming to work\/university.<\/li><li>During working hours,&nbsp;<strong>stand<\/strong>&nbsp;<strong>up<\/strong> several times,&nbsp;<strong>walk around the building, around the campus<\/strong>&#8230;<\/li><li>Instead of using public transport for the whole way, <strong>walk<\/strong> a few stops.<\/li><li>Replace the elevator&nbsp;<strong>with stairs.<\/strong><\/li><li>Be active at home as well,<strong> cleaning<\/strong>&nbsp;or&nbsp;<strong>working in the garden<\/strong> also counts.<\/li><li>Help yourself with a step counter and set a goal&nbsp;<strong>of 10,000 steps a day<\/strong>.&nbsp;This amount is a suitable reference value for a healthy adult.<\/li><li>Ideally, include&nbsp;<strong>purposeful exercise<\/strong>&nbsp;in the form of aerobic or strength training, preferably a combination of them.<\/li><li>Try fat burners to speed up your metabolism. Our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-most-effective-fat-burner-and-how-to-use-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Choose the Most Effective Fat Burner and How to Use It?<\/strong><\/a>&nbsp;will help you with your choice.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also find more information on how to reduce your weight in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Is the Most Important Factor in Losing Weight<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You don&#8217;t need to count calories to lose weight.&nbsp;However, in order for your energy intake to be lower than your expenditure, you should follow a few simple rules.&nbsp;Follow&nbsp;<strong>a regular meal plan<\/strong> of several meals a day, between which you won\u2019t snack. Prepare meals containing <strong>all nutrients<\/strong> \u2013 good help can be following the so-called <strong>healthy plate<\/strong>&nbsp;or simply using&nbsp;<strong>the size of your hand<\/strong>.&nbsp;Limit foods with too&nbsp;<strong>much energy<\/strong>&nbsp;and&nbsp;<strong>drinks containing sugar and alcohol<\/strong>.&nbsp;Last but not least, focus&nbsp;<strong>only on food<\/strong>&nbsp;when eating, do not neglect&nbsp;<strong>sleep<\/strong>&nbsp;and&nbsp;<strong>exercise<\/strong> enough.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Weight loss is often associated with counting calories and weighing meals. In the article, we will offer effective tips on how to lose weight even without counting calories.<\/p>\n","protected":false},"author":156,"featured_media":381631,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7433,7631,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-382451","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-body-fat","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Lose Weight Quickly Without Counting Calories - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Counting calories and weighing food is associated with losing weight. In the article, we&#039;ll offer effective tips on losing weight without counting calories.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Lose Weight Quickly Without Counting Calories - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Counting calories and weighing food is associated with losing weight. In the article, we&#039;ll offer effective tips on losing weight without counting calories.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-07-06T14:04:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-07-06T14:04:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"How to Lose Weight Quickly Without Counting Calories\",\"datePublished\":\"2022-07-06T14:04:24+00:00\",\"dateModified\":\"2022-07-06T14:04:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\"},\"wordCount\":3524,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\",\"keywords\":[\"body fat\",\"healthy lifestyle\",\"nutrition\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\",\"name\":\"How to Lose Weight Quickly Without Counting Calories - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\",\"datePublished\":\"2022-07-06T14:04:24+00:00\",\"dateModified\":\"2022-07-06T14:04:26+00:00\",\"description\":\"Counting calories and weighing food is associated with losing weight. 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