5 Diet Adjustments To Cut Calories (Without Counting Calories)

Calories are king when it comes to body composition change.

Whether you are trying to lose weight or build some muscle mass, calories will be the driving factor to determine how you go and how successfully you get results.

Specifically, for fat loss you need a calorie deficit which means cutting calories consistently.

To help you with this, I wanted to share some easy diet adjustments that will cut calories without the need to specifically count them.

Think of it as some low-hanging fruits of fat loss I want you to consider picking at if you want to get some easy wins to kick off your journey (or if you don’t want to count calories at the moment).

In this blog, I share the 5 diet adjustments you can make today to cut calories quickly and easily without logging a food in My Fitness Pal.

In order to lose weight you need to be in a calorie deficit. In order to be in a calorie deficit you need to be cutting calories. In order to cut calories you need to adjust the amount of food you are eating downward.

To do this, you can either log your food or make adjustments that hopefully are impactful and significant enough to create a calorie deficit for fat loss.

Truth is that counting calories will always be more strategic, specific, and potentially effective than just making general reductions and hoping it is enough.

However, what if you don't want to count calories? What if tracking your food is not the right thing for you at this time?

This is when diet adjustments come into place because when done correctly it can still get you results and move you closer to your fat loss goals.

I have 5 diet adjustments up my sleeve that can effectively and easily create a potential calorie deficit for you. It is worth a try so here they are!

5 Diet Adjustments To Cut Calories (without Counting Calories)

Adjustment #1: Choose sugar free / Avoid caloric fluids

One of the easiest diet changes you can make to quickly shave off some calories from your life is to swap from sugary beverages to sugar-free/zero calorie alternatives.

This is especially true if you drink a decent amount of them each day too. This is when the significance of the change comes into play because its a numbers game. 

I recommend all my fat loss clients consider making this swap if they are willing. The reason is because it's simple and it allows you to still enjoy your favourite drinks without any caloric impact. 

Adjustment #2: Moderate condiments/sauces

You would be surprised how quickly calories add up when you use condiments and sauces. This is particularly relevant when you are using high calorie options and are not aware of the calories and amounts being used.

The most common culprits include: mayonnaise, salad dressings, and sour cream. There is nothing wrong with these nor eating them. In fact, I myself enjoy them from time to time. I am just saying they can be sneaky sneaky when it comes to calories and you may not be aware of them.

This is why moderating your condiment and sauce intake can be an effective way to cut calories without necessarily counting calories. Also making swaps to low fat sauce alternatives or different condiments that are naturally low calorie (eg mustard) can be a worthy strategy to use.  

Adjustment #3: Choose leaner cuts of meat

Meat can be high calorie when it is a fattier cut or you leave the skin/fat on when eating it. The calories can add up quickly for sure.

Meat is also a great food to add protein into your diet as well as other nutrients that can help you reach your peak potential.

The simple adjustment you can make is choosing leaner cuts or simply cutting the fat off the meat as much as you can. This will save you some calories while maintaining all the aforementioned benefits of the food. Simples.​

Adjustment #4: Ensure half your plate is veg

Vegetables are low calorie, high volume players in the food game. So it is no surprise they can be used a s a tool for caloric control as part of a fat loss friendly diet.

This is why a simple change you can implement in your life right now is aiming for half the plate of your meals to be veggies/salads. Boring and cliché of  change but nonetheless effective and  classic for a reason. 

When you make more room for low calorie veggies in your diet, there is less room for higher calorie foods. This can lead to a calorie deficit to be realised more easily. 

So eat yo veg! And see the benefits in terms of caloric restriction. 

Adjustment #5: Use smaller plates/bowls

Another super simple way (though not necessarily easy because it's an adjustment for many), is restricting calories through directly changing the way you serve and eat your food.

By swapping to smaller plates and/or bowls, you potentially allow yourself to have less food as  result which will typically mean less calories being consumed as a whole.

So if you want to quickly cut some calories from your day, consider trying a smaller serving tool and see if you eat less as a result.

​It is not perfect and there can be issues with it feeling too restrictive but done correctly it can be harnessed as a small tool in your tool box when trying to cut calories without counting them.

RECAP

So there you have it!

5 easily actionable diet/food adjustments that you can make right now to start cutting calories and moving yourself closer to fat loss success via a good ol calorie deficit.

There is nothing wrong with tracking when done correctly, with the correct mindset, and for the right reasons but sometimes you maybe just want to take the simpler route towards calorie shaving. 

Now go and try out some of these and see how they work for you. Please feel free to reach out and let me know too - I love hearing about how these blogs help my readers get a better handle on their food game.

I am curious, though, if you need help with this "nutrition thing"...

Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?

I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance. 

In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

Interested in learning more? 

Simply email me at: aleksa@theclimbingdietitian.com.au to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential. 

Coach Aleksa 

Brisbane Sports Dietitian & Nutritionist