Old habits die hard.

When it comes to fitness, you hear over and over that changing up your workouts is key if you want to keep making progress — but do you follow the same rule with your nutrition strategy? If not, it might be time to do just that.

Back in the day, counting calories was a go-to method for those looking to lose weight, and it's still a common practice. But times have changed, and new research tends to put a focus on what you eat more than how much you eat for overall health.

If counting calories is a method that keeps you feeling good and healthy, that's great! But for some, counting calories as a nutrition strategy can end up being anything but healthy, from both a mental and physical standpoint. In any case, we've got some science-backed tips to shed pounds without keeping a close eye on calories. If you need further proof that calories from potato chips are different than those in, say, an avocado, check out our quick list of gut-friendly foods below.

A new month also means a new Fitness Quest, so use your Outside+ login or sign up to access our library of monthlong challenges. From push-ups to burpees and everything in between, there's a quest for everyone. If you're looking for a one-off workout, the bodyweight routine below is one you'll want to save. Don't let the lack of equipment fool you — it's gonna be a sweaty one.

And remember: It's the holiday season already, so keep working toward your goals, but give yourself a break when you need it. Check out our holiday survival guide for all you need to stay sane this season.

— Rose McNulty, Senior Digital Editor

7 Effective Weight-Loss Strategies That Don’t Involve Counting Calories

When it comes to trimming down, counting calories used to be the go-to plan. Thankfully, a new era of research has been steadily pounding nails into this antiquated calorie-counting coffin.

Case in point: A study by researchers at the Stanford University School of Medicine found that people who cut back on added sugar, refined grains and highly processed foods while eating more whole foods — without worrying about counting calories or limiting portion sizes — lost significant amounts of weight over the course of a year. And a New England Journal of Medicine study showed that people whose diets included more servings of junk food, potato-sweetened drinks and red/processed meats gained weight during four-year intervals while those who ate more vegetables, fruits, nuts, whole grains and yogurt were protected from creeping weight gain — regardless of calorie intake.

This is not to say that calories don’t matter in the battle of the bulge; they do. But those 100 calories from bologna are not the same as 100 calories from broccoli, and the number of calories in a food absolutely does not indicate its healthfulness.

“People would be better served by shifting their priorities away from counting calories and toward improving diet quality and eating habits,” says Lisa R. Young, Ph.D., RDN. “Not only can calorie counting be tedious and inaccurate, it doesn’t give the full picture.”

Dump those tired calorie-counting apps and instead use these body-benefiting metrics to get your fit on.

Kick the calorie-counting habit »

WORKOUT PLAN

Fitness Quest: Learn to Love Burpees in 30 Days

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WORKOUT

The Ultimate Bodyweight Workout for All Fitness Levels

NUTRITION

5 Foods for a Healthier Gut

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