12 ways to lose weight without counting calories

Eating fewer calories (experts recommend around 500 fewer calories daily) is one of the most straightforward paths to weight loss. But counting calories takes time and might not work for everyone. 

For some people, it can lead to disordered eating, and for others, it can lead to yo-yo dieting, which is unhelpful for long-term weight loss.

Fortunately, there are plenty of other ways to lose weight without counting calories — at least 12 of them, in fact: 

1. Ramp up your workouts

2. Get moving

3. Eat smaller portions

4. Find (and remove) sources of hidden calories

5. Be selective with snacks

6. Eat more protein

7. Eat more fiber

8. Use a food journal

9. Drink more water

10. Get better sleep

11. Practice mindful eating

12. Ask about weight loss medications

 Let’s get into it.

See if you qualify

Chances are your weight loss plan includes some form of exercise. To lose weight without counting calories, ramp up your workouts — either in intensity, frequency, length, or all of the three. For example, you might:

• Add another 5–10 reps to your weight lifting routine 

• Add an extra weekly workout to your schedule

• Walk for another block, another minute, another mile

• Increase the weight you’re lifting

The minimum recommendation is 150 minutes of exercise per week (about 30 minutes, five days per week). But research suggests bumping that up to 60 minutes per day can drive more significant weight loss. Plus, at least 2–3 days should be dedicated to resistance-based exercise, such as  lifting weights, using resistance bands, or doing Pilates.

Another benefit to working out more for weight loss? Strength training can build muscle, which means you can lose more calories at rest.

Speak to your healthcare provider before making significant changes to your exercise routine.  

Even when you’re not exercising, your body keeps burning calories throughout the day when you’re walking, talking, typing — even when you’re twiddling your thumbs. 

Beyond dedicated workouts, any extra movement can lead to more calories burned and more weight lost. For example, you might:

• Take the stairs over the escalator or elevator

• Park further away from the store when you run errands

• Stand up during a YouTube ad or commercial break for a quick round of jumping jacks or a walk around your living room

• Take a short walking or stretching break every 30 minutes during your work day

• Put on some music while you clean your house so you’re motivated to dance around a bit

You can eat less without counting calories, simply by eating smaller portions. One easy way to do this is to use smaller bowls and spoons when plating your meals. 

Even small changes can make a big difference. In one study, participants who used a smaller teaspoon to add sugar to their cup of tea ended up eating 27% less sugar. 

You can also use your hand to measure out specific portions. 

For example:

• A half-cup of snacks, pasta, or cooked rice is approximately the size of your fist

• A serving of meat or poultry usually fits the palm of your hand

• A cup of raw fruits or veggies is the size of your fist

Hidden calories often show up in processed foods. Fortunately, you can eliminate these (and lose weight) without counting calories.

In short, processed foods are foods that have been pre-made and contain lots of added sugar, fat, or salt. Not only do they pack on added calories, but they often leave you unsatisfied and craving more. Examples include:

• Sugary breakfast cereals

• Prepackaged breads and pastries

• Chocolate bars and candies

• Fast food items (e.g. french fries, burgers)

• Chips and crackers

Identify processed foods in your daily diet and consider limiting or removing them. You can replace them with whole foods, such as:

• Fresh fruit

• Vegetables

• Oats

• Brown rice

• Beans

• Nuts

• Seeds

• Lean meat or fish

Cutting processed foods can support more weight loss — even without counting calories — simply because you tend to turn toward more whole foods and veggies, which are more filling and less calorie-dense.  

You know where processed foods tend to show up a lot? In the snack aisle. They’re also more present in our diets than you might think, with an estimated 20% of daily calories for US adults coming from snacks. 

If you’re a big snacker, you can lose weight without counting calories by reducing how often you snack during the day or by swapping your current snack choices for healthier options. These include:

• A cup of nuts

• An apple, pear, or banana

• A handful of carrots or celery with some hummus

Other options include making efforts to avoid nighttime snacking and eating more whole foods at meal time to reduce your tendency to reach for snacks later on.

Quick tip: Make your snacks colorful. Choosing colorful foods has been shown to drive healthier food choices (think: berries, carrots). 

If you want to lose weight without counting calories, include more protein in your diet. Why? Because protein revs up your metabolism, which can lead to more weight loss. 

It also helps you build muscle, which can help you burn more calories, even at rest. Plus, protein boosts feelings of fullness, so you’re less likely to feel hungry and crave a snack later on. 

Here are some solid sources of protein for weight loss, including some vegan options:

• Lean meat and poultry

• Fish

• Shellfish

• Eggs

• Greek yogurt

• Beans and legumes

• Nuts and seeds

• Tofu 

• Quinoa 

How much protein should you eat to lose weight? Eating 0.36 grams of protein per pound of body weight is the standard recommendation for general health. But experts typically recommend eating more if your goal is to lose weight and build muscle — specifically, 0.6 grams per pound of body weight or more. 

Not in the mood for math? Use Ro’s protein calculator for weight loss.

Boosting your fiber intake is another way to lose weight without counting calories. That’s because fiber, like protein, helps you feel more full, which can reduce how much you eat later on. 

In one study of adults on lower-calorie diets, eating more fiber led to increased weight loss over the course of six months. 

To boost your fiber intake and lose weight, aim for five servings of fruits and veggies daily. Other fiber-rich foods include: 

• Oats

• Whole grains

• Nuts

• Seeds

• Beans

Monitoring what you’re eating, how often you’re eating, and how you feel afterward can help you lose weight without counting calories. That’s why it can be helpful to keep a food journal.

You don’t have to count calories in your food journal, but you can record:

• What you ate

• How you felt when you ate it (emotions can trigger unhealthy eating)

• What time of day you ate

• How hungry you were later on

You can also expand it into a weight loss journal and record weight loss milestones and workout times. 

Quick tip: When keeping a weight loss journal, it’s important to track consistently and often. Those who do so tend to lose more weight, according to research.

Drinking more water can help lead to increased weight loss, especially when you drink H2O right before meals, according to some research.

Here are some ways to get more water in your life: 

• Eat water-rich foods like soup, melon, and grapes

• Make water more enticing by adding berries or slices of lemon or lime

• Carry a big water bottle around with you (some even come with ounces or times of day printed on them to help you reach your daily water intake goals)

• Swap out caloric beverages with water (in one study, this caused an average weight loss of 2%)

If counting calories isn’t working for you, why not make an effort to drink more water?  According to the National Institutes of Health, women should drink 9 cups of water per day and men should drink 13 cups. However, the best amount for you may vary depending on your other health factors. 

In general, adults need about seven hours of sleep per night to stay healthy. Getting good quality and adequate sleep is also important for losing weight. 

In fact, one study looked at overweight adults who regularly got fewer than 6.5 hours of shuteye per night. Over a two-week period, study participants who increased their sleep by a little over an hour each night ate significantly fewer calories, which helped them lose weight. 

If you could benefit from an extra hour of sleep, follow these sleep hygiene tips: 

• Sleep for 7–9 hours per night

• Go to bed and wake up around the same time every day, even weekends

• Adopt a calming bedtime routine

• Exercise regularly

• Practice meditation

• Avoid caffeine, alcohol, or heavy meals later in the day

• Reduce your exposure to light and electronic devices in the evening

Mindful eating describes a practice where you intentionally slow down and remove distractions while you eat, focusing on how your food tastes and feels in your mouth.

Eating more slowly can help you recognize when you’re satisfied, and keeps you from feeling hungry later. In one study, some hormonal effects of mindful eating lasted up to three hours, and people who ate slower consumed 25% fewer calories from snacks. 

Fun fact: Glucagon-like peptide-1 (GLP-1) is a hormone in your body that helps regulate blood sugar, digestion, and appetite. It starts to kick in after about 10–15 minutes, so eating more slowly can give GLP-1 time to work and send signals to your brain when you’re full.

If GLP-1 sounds familiar, that’s because it’s the same GLP-1 targeted by popular weight loss medications, such as Wegovy and Zepbound (which is a dual GLP1/GIP medication). 

When prescribed for obesity, these medications produce an average weight loss of up to 18% in one year. (Individual amounts may vary depending on your starting weight, which medication you are prescribed, and your dose.)

You can make an appointment with your primary care provider or an obesity medicine specialist to see if these medications would be a good fit for you. You can also meet with a provider online through the Ro Body membership.

Quick tip: Even if you’re prescribed a GLP-1 medication, remember that these medications are meant to be used in combination with a healthy diet and physical activity. So taking the medication isn’t enough on its own. You still need to make changes to your lifestyle for the best results. 

Get started

Counting calories isn’t the only path to weight loss — and for some people, it’s not the most sustainable one. By focusing on habits that naturally reduce your caloric intake, improve fullness, and support your metabolism, you can lose weight without tracking every bite.

• Ramping up your workout routine, increasing your daily movement, and adding in resistance training can all help you boost calorie burn.

• Simple portion-control strategies, like using smaller dishes or hand-size portions, can help you reduce your food intake without rigid tracking.

• Cutting back on processed foods and snacks helps eliminate hidden calories while naturally shifting you toward more filling whole foods.

• Prioritizing protein, fiber, and water can help increase fullness, reduce cravings, and support steady weight loss.

• Sleep quality, mindful eating, and journaling can help you stay on track and discover emotional eating triggers. 

• For some people, prescription weight loss medications can be helpful when lifestyle changes alone aren’t enough.