Nick Geoppo, an online weight loss coach from the United States, successfully lost 110 pounds (49.89 kg) and has maintained this weight loss for five years. In a recent post on Instagram, he emphasized that it is indeed feasible to lose weight without the need for daily calorie tracking, provided one employs the appropriate strategies.

Nick outlined several straightforward yet impactful methods to assist individuals in reaching their weight loss objectives. In discussing "how to lose weight without daily calorie counting," he stated:

Step 1: Find your maintenance calories

To begin, search for a "maintenance calorie calculator" online and input your height, weight, age, gender, and activity level. If you are not an athlete, please select the 'inactive' option. For instance, if your calculated maintenance calories amount to 2100, make a note of that figure.

Step 2: Set your daily calories

Next, establish your daily calorie target. Multiply your maintenance calorie number by 0.8 to determine your daily calorie goal. For example, if your maintenance calories are 2100, multiplying by 0.8 results in a target of 1700 calories per day. This approach creates a modest deficit that facilitates weight loss without being overly restrictive.

Step 3: Make it easier with per meal target

Then, simplify your approach by determining a per-meal calorie target. Rather than focusing solely on your daily calorie intake, divide your daily goal by three to ascertain your per-meal target. For example, dividing 1700 by 3 yields approximately 630 calories per meal. This method allows for greater consistency, as it alleviates the pressure of daily tracking. Should you exceed your calorie limit at one meal, you can easily redirect your focus to the next meal without feeling discouraged.

Step 4: Build your go-to meals

Finally, curate a selection of preferred meals. Utilize ChatGPT to request: "Provide me with 10 meals that are around 630 calories, high in protein, primarily composed of whole foods, and can be prepared in under 10 minutes. I enjoy (Insert foods) and I dislike (Insert foods)." Having a repertoire of go-to meals minimizes decision fatigue and supports adherence to your calorie objectives.

Step 5: Weigh once, eyeball forever

Weigh each meal once to ensure it aligns precisely with the recipe. Capture a photograph of the meal on your plate. Subsequently, estimate portion sizes for future meals without the need for calorie counting. You are aware that you have ten meals that meet your caloric requirements, can be prepared in ten minutes, and help you maintain your dietary goals without the necessity of continuous calorie tracking—this approach involves completing the initial work just once.

Step 6: Develop preferred meals for dining out  

Review the menus of your frequently visited restaurants. Identify meals that contain approximately 630 calories, are high in protein, and consist primarily of whole foods. Make it a practice to order only these meals when dining out, simplifying adherence to your dietary plan.

He further explained that these steps are effective: "You will cease to fixate on calorie counting, experience greater satisfaction, reduce cravings, and maintain control without the stress associated with food. Weight loss does not have to be complex. Simply adhere to these straightforward steps and allow the results to unfold."

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