How To Lose Weight Without Counting Calories: Expert Tips for Women Over 50

A menopause doctor wants you to stop counting calories to lose weight. Yes, you read that right. That may seem counterintuitive if you’ve always heard that losing weight comes down to being in a calorie deficit: exerting more calories than you consume. And yet, Mary Claire Haver, MD OBGYN FACOG, menopause and women’s health content creator, reveals how to lose weight without counting calories (and why it’s a better bet for women in midlife).

What you need to know about counting calories and weight loss

“Here’s the important facts to remember,” Dr. Haver says in a recent TikTok video. “All calories are not created equal in terms of health. It is critical to distinguish between quantity and quality. Even meals with the exact same calorie count can have extremely variable nutritional qualities, and those nutritional qualities can lead to severe health consequences. Besides their impact on health outcomes, different nutrients affect the mechanisms that control your weight: metabolism, hormone levels, hunger and appetite.” 

You can (and should) still track what you consume, Dr. Haver says in her video. But instead of counting calories to lose weight, she suggests tracking fiber, magnesium, Vitamin D and omega-3 fatty acids. After looking at your numbers over that first week, Dr. Haver urges women to use food (excluding supplements) to raise the recommended daily intake of those levels to at least 100%. 

“The exercise here is to find the food, the nutrients, that are going to raise those levels,” she noted. “Don’t count calories or macros, only nutrients. Not only will you lose weight, but you are going to gain some incredible health benefits as well.”

How different types of calories affect weight loss

Total calories consumed is still something you should pay attention to for weight loss. But that doesn’t paint the whole picture when it comes to mindful eating. Here’s how certain food choices can affect your ability to shed pounds and prevent weight gain:

Certain foods break down differently

“Each food interacts with body systems in the process of metabolism, and different foods have varying impacts on metabolic pathways,” explains Jennie Stanford, MD, obesity medicine physician and medical contributor for Drugwatch. “Take a piece of candy that has 80 calories and compare it with a medium apple, which is also about 80 calories. While these have the same number of calories, they are metabolized very differently.” 

The artificial flavors, preservatives and various forms of added sugars in processed foods lead to an inflammatory response, she says. This can cause dysregulations in metabolic and neuroendocrine hormone responses. On the other hand, 80 calories from an apple also comes with dietary fiber, vitamins, minerals and anti-inflammatory antioxidants and phytonutrients. These beneficial compounds help promote a healthy metabolism. 

How to lose weight weight without counting calories: 4 key nutrients

The method in Dr. Haver’s video is essentially teaching women to eat whole foods which will likely regulate your appetite and lead you to eat less calories over time, says Kylie Bensley, RD and Founder of nutrition company Sulinu. Here are the key nutrients you should focus on for fat loss:

1. Fiber

“One of the most important nutrients mentioned in the video is fiber,” she says. “Fiber digests slower and keeps you fuller for longer. You’re naturally going to consume less calories if you’re increasing your fiber intake.” 

2. Magnesium

Like fiber, Magnesium contains vitamins, minerals and phytochemicals that support overall health, explains Lina Begdache, RDN, Dietitian-Nutritionist/Assistant Professor of Health Wellness Studies at Binghamton University, State University of New York. One study in the journal Frontiers in Nutrition found that dietary magnesium intake may be associated with lower body fat in people with impaired glucose tolerance. 

3. Vitamin D

Sure, vitamin D aids calcium absorption. But it also influences the activity of genes related to serotonin production. This impacts both food consumption and fat cell metabolism, adds Begdache. 

4. Omega-3s

Similarly, omega-3 fats from marine fish also play a role in gene regulation, Begdache notes. One of their numerous roles includes reducing inflammation that can hamper metabolism. 

Lose weight by focusing on these delicious foods

“Because one of the goals of the challenge is to find foods that help you reach 100% of the RDI for each nutrient, people will naturally be eating more fruits, vegetables, whole grains and plant-based protein,” Bensley says. “These tend to be high volume, lower calorie foods. That allows a person to eat more volume and stay full throughout the day, therefore consuming less calories.”

She recommends the following foods in standard portion sizes: 

• Magnesium: Nuts, avocados, whole grain cereals

• Fiber: high-fiber fruits, vegetables, whole grains (including water-rich produce)

• Vitamin D: Eggs, milk, yogurt

• Omega-3s: Flax, fatty fish (opt for marine fish over farm-raise fish, as they contain more omegas)

What else can help? Leafy green vegetables, lean protein, low-glycemic fruits such as berries, root vegetables and seeds can promote weight loss as they are dense in nutritional value but lower in calories than other options, adds Sarah Herrington, CNC, Nutritionist for Brio-Medical. 

How to lose weight without counting calories: A caveat

“There is absolutely merit to ensuring you are eating an adequate amount of micronutrients that support the function of your mitochondria, thyroid, adrenal glands, reproductive hormones, neurotransmitters and other physiological functions that may influence how easily you lose or gain weight,” acknowledges Herrington “However, those four micronutrients aren’t enough by themselves to kickstart weight loss.” 

While important, Herrington notes these nutrients don’t directly lead to weight loss. Rather, they support overall health that may make it easier to lose weight. It also may be challenging to consume the entirety of your Vitamin D needs through food alone, she adds, so remember to get outside in the sun if you are not supplementing!

Keep reading for more weight loss tips:

The Nordic Diet: Weight Loss and Health Benefits, Sustainability and Meal Tips

What Is a High-Protein Moderate-Carb Diet? How to Lose Weight Without Massive Food Restrictions

“I’m a Dietitian and These Are the 5 Biggest Weight Loss Mistakes People Make”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.