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9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Amber Clemens reveals all of her tips and tricks to losing weight. 
FACT CHECKED BY Christopher Roback

So, you want to lose weight. Most people will tell you that in order to do so, you need to start counting calories and making sure you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video Amber Clemens (@amber_c_fitness) offers 9 alternatives to calorie counting. "You want to lose weight, but you don't want to count calories. Here are nine things to do that will help put you in a calorie deficit." Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian. 

Amp Up Your Protein Intake

@amber_c_fitness 9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit ♬ Flowers – Miley Cyrus

Number one, eat more protein. "Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass," says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and, of course, activity level. "Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn't enough for the day, then make up more at snack time," she says. 

Cook Your Own Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.

"Number two, cook at home more often," instructs Amber. "The amount of hidden calories in some fast food or take out food is astronomical. Trust me." Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

Woman walking in the park with bottle water in summer health care concept.

Number three, walk more, she suggests. "Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it." Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Reduce Liquid Calories

Soft drinks

"Four, reduce or cut out liquid calories. They add up very, very fast," she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories. 

Amp Up Fiber Intake


"Number five, eat more fiber rich foods, fruits, veggies, high fiber wraps, things like that," says Amber. "Fiber along with protein, will help keep you fuller for longer and is crucial for proper gut health."

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shot

"Number six, lift weights multiple times per week. Having more muscle on your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways," says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy food

Number seven, make easy food swaps. "I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories," she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil. 

Sleep More


"Number eight, get more sleep," advises Amber. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Eat Smaller Portions


"And number nine, eat smaller portions," she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate. 

💪🔥Body Booster: Instead of restricting yourself when it comes to diet, focus on adding things like protein and fiber to it. Also, try and swap out unhealthier ingredients with similar ones that offer more nutritional value. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more