How to Lose Weight WITHOUT Counting Calories!!

Did two takes of this video and somehow my fat recommendations didn't make this cut. As always recommended, healthy fats are essential to a balanced nutrition plan. One of the biggest mistakes I made earlier in my youth (as I stated in a video on the topic) was following a no-fat diet. Now, I am sure to include them in every meal. In the example provided, you want to either cook with them (pasta in a cracked red pepper and olive oil red sauce) or add them directly (sweet potato mash with added butter). If fibrous carbs were spinach for instance, I would never eat them raw. I'd instead sautée with garlic and oil and mushrooms for more flavor. Remember, if it's not tasty you won't eat it long term. This defeats the purpose of establishing a game plan for PERMANENT healthy eating! I'll publish the unseen footage on my instagram @athleanx for those interested in watching!

:-)

This is stupid. Super stupid. That which you measure you manage, That which you manage you control. Not counting your calories is like driving without an odometer and mirrors.

Where are fats ?

what really struck me was the total portion size on that plate. i'd probably eat like 1/2 that amount.

this method was a game changer for me. been working out for 8 months now 5 days a week, and for 2+ years ive been stuck at 80kg, 5'5". thats overweight. after this for 1 full month, ive finally broken the curse and come down to 72kg and feels like im finally able to see the muscles slowly shaping out :D thanks man, this why i always refer this channel to all my friends and even strangers

Dude, I watch a lot of training videos of the period of many years.. in case you do not already know, you are the absolute best at describing what to do and not to do.. in the gym and outside of the gym. Thank you sir!!!

How many meals per day?

Hmm, I put 90% of my meals in a bowl lol

Also I noticed, I've been really paranoid about eating anything BUT protein and fibre latey- I've always been pretty lean even when eating a lot of crap and only sitting around (with a lifestyle like that totally should have been overweight but I was still pretty skinny and I'm not a teenager anymore) but ever since I started taking working out seriously I've been really worried about my diet... TOO worried. I'm starting to think I might be under-eating at this point - today's lunch was literally 90% peas with some green beans and mushrooms and it was a very small portion (about a handful or less). Jeff's example plate (the one with the chicken etc) looks like three-course menu in comparison, haha. My paranoia may come from not being able to do crazy long workouts yet because I'm still working on reversing some muscle atrophy but I do get pretty worn out and push myself as much as I can. I can definitely see my muscles getting bigger, albeit very slowly due to my past lifestyle but maybe eating more could speed it up at this point since there's not actually that much fat to lose... (oh yeah, and I only eat twice a day, breakfast and a small lunch))

I know no one cares but I just felt like writing this down lol

This is awesome

you eat the edamame beans not the fkn leaves right? lmao

I know this is old video but how many meals per day.

Would you do this for every meal, breakfast included?

I will do this

I would feel guilty omitting my serving of fruit.
Gott have my grapes, peaches, strawberries, watermelon

❤

Lentil Soup and Chicken / Turkey Breat, I've been eating this from Monday - Friday, with Salat and some Fruits on the Side, for a while now.
It tastes good and got everything

Great stuff. Thanks

I love your videos. They educate me and relax me at the same time.

Question: how would you put beans/lentils? They have starchy carbs but are also good protein (and fiber) sources. Would you have them count as both the carb and protein section? Maybe have them be 1/3+, and then just have fibrous carbs for the rest of the plate? I'm primarily wfpb, and I'm female, so beans/lentils are a major part of my diet.

Pro tip: You can supplement starchy carbs with fibrous carbs without noticing.

Eating a rice dish? 40% rice, 60% riced cauliflower.
Eating a pasta dish? 40% noodles, 60% spiralized zucchini or spaghetti squash.

Good chit!

3

Good way to load up...I feel thT I've been less than need to which is why I'm stagnant

If any of you want to really crank up things to get absolutely shredded, my plan works!!

Cut fiberous carbs down 2/3 of what Jeff suggests and replace the protein with very lean meats. I’m talking 98 or 99 lean Turkey burgers with some 30 calorie laughing cow cheese wedge on top. Or a lean steak, like a whole London broil. You will be super full and the thermic affect of food really allows you to eat more while your body works harder to break it down. You will see. Report back when you get diced. It’s working great for me!!

Amazing video!

I can't stress how much of an impact this video had on my life!!! I had tried so many different diets, so many different apps for counting calories and counting macros. I was overweight for the first 18 years of my life, and then spent 10 years yoyoing. This made my life SOOO simple. You mean I can have a bun, or fries, or potatoes, or a bread stick and not be fat??!!?! shocked Yes! as long as it fits in the 20%, so you can't have all at the same meal, but you can have these things if you enjoy them.

I follow this method at home, a salad bar, ordering off a menu, a friends house, a potluck. It works everywhere without scanning foods or avoiding carbs because your diet doesn't allow it. 10 out of 10 would recommend!!!!

That was incredibly helpful. Wow.

I have a question
In a week if we eat 6 day diet n 1 day eat anything we desire. Is it ok or no.

Now, where exactly do you buy that plate?

This man should be the eating/health and fitness ambassador of the country

HI Jeff, Love your videos!

I completly agree with Jeff's recommendation and stategy when it comes of dividing your plate in macronutrients, however I think (at least for some persons), it's very important that you count your calories at the beginning of the losing weight process as it get's you more disciplined and aware about how much food (in terms of grams) should you eat in order to stick with your goals. Once you've learned the portions and caloric "power" of the food that you usually include in your lifetime diet, you can stop counting in apps, and apply Jeff's advice.

What about snacks jeff

Do you eat three times a day and do you divide up your food for each meal?

One thing i reallt dont get is the calories of cooked meal versus the calories of the uncooked ingredients for that meal. When i count the calories of the ingredients for that meal it seems to low for the acutal meal i eat which makes me full.

Seasoned frozen vegetables
1 minute rice
Rotisserie chicken
Done 😎

can this be applied to a bowl cause i rarely use dish to eat

I completely agree that simplicity DOES work best and will help ME be more consistent.

This is why every time I try the calorie counting apps I always give up on it.. it’s too much

Adopted!

this is jeff's best video to be honest...it is the foundation for ALL types of training really...you just adjust the foods around based on what you do...a runner may be able to have way more starchy carbs and less fibrous carbs and protein while a powerlifter or bodybuilder can add more protein and tweak the starchy carbs as needed for weight maintenance....

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Um, ok. But that knife should be turned inward.

can we have two such plates like this

He forgot the face pulls

Can I gain weight using this method?