10 Ways to Stay in a Calorie Deficit (Without Counting Calories)

A daily calorie deficit of 500 calories typically results in a loss of approximately 1 pound of body weight per week.1 To maintain a calorie deficit, consume fewer calories by focusing on eating foods rich in protein and fiber, avoiding calorie-dense foods like sweets and fried foods, and engaging in more physical activity.2

Eating a high-protein diet helps you to feel fuller, longer, consume fewer calories, and maintain a calorie deficit.34 

Drink water throughout the day to stay hydrated. Adequate hydration supports metabolic function and helps your body burn more calories.6 Drinking water may also reduce hunger levels and result in fewer calories consumed.7 

Fiber is a plant-based carbohydrate that provides a feeling of fullness.2 Eat fiber-rich foods to boost your gut health, prevent constipation, and stay satisfied. Examples of high-fiber foods include:8

Unsaturated fats can help you feel fuller longer, and replacing saturated fats with them can help reduce your risk of heart disease.9 Healthy fats, such as avocados, fatty fish (e.g., salmon, trout, tuna), nuts, and olive oil, are an important part of the diet and should not be eliminated.10 

Saturated fats should not exceed more than 10% of the calories in your total daily diet.11

Consider choosing your healthy meals and snacks ahead of time to help your body stay in a calorie deficit. Keep healthy snacks on hand (like fresh fruits, vegetables, or low-fat dairy products) to avoid reaching for calorie-dense foods.12