How to lose weight without counting calories
I get a ton of questions like this: “Ted, how do I lose fat?”
My answer is always the same: “A calorie deficit & the best way to ensure you’re in a calorie deficit is to use a food scale and tracking app (like MyFitnessPal)”
Now, this is true but a ton of people don’t want to do that. So if that’s YOU then this article & VIDEO (click here if you’d rather listen to me talk about this & see my face) is for YOU!
Before we dive into your fat loss plan without counting calories I’d be doing you a disservice if I didn’t tell you this:
Tracking your calories, even for 30 days, will give you so much power and knowledge like…
Being able to better estimate appropriate portion sizes
Being able to see how many calories & how much protein you’re eating
Being able to see how many calories you can eat each day to lose, gain, or maintain your weight
If you can commit to 30 days of tracking you’ll set yourself up for success for YEARS. But, if you really don’t want to…
Here’s your blueprint for fat loss without tracking!
The plan is called 3 Meals & 2 Snacks. Let’s go over the meals first, snacks second & then some key tips.
3 Meals
The 3 meals you have will usually be breakfast, lunch, & dinner. The time you eat these meals doesn’t matter.
What does matter? What’s on the plate!
These are the guidelines of what each meal should look like to make this work:
Each meal has to fit on 1 plate
1/4 of the plate must be protein (A palm-size portion of protein or think about a deck of cards)
1/2 the plate is veggies (or about 1-2 handfuls)
The remaining 1/4 of the plate will be carbs & fats
Need some suggestions for protein, veggie, carb, & fat sources?
I got you.
Protein
Chicken, steak, turkey, greek yogurt, cottage cheese, eggs & egg whites, ground beef
Veg
Carrots, spinach, asparagus, broccoli, cauliflower, kale, peppers
Carbs
White/brown rice, regular/sweet potatoes, fruit, bread
Fats
nuts, nut butter, eggs, cheese, oils
Now let’s dive into your strategy for the 2 Snacks
The snacks are in here so you can enjoy something when you’re working or just relaxing & watching Netflix.
They also help to keep you full/satisfied between meals or after your third meal.
The rules for the 2 snacks:
Each snack has to fit in the palm of ONE hand
Each snack has to be a protein, fruit, or veggie
Examples:
greek yogurt, protein shake/bar, apple/banana, carrots, berries, hardboiled eggs, there’s way more but you get the idea.
Now for some key tips & topics for discussion - like “what about alcohol?”
So let’s go over how to include alcohol in your plan:
1 drink = -1 snack
2 drinks = -2 snacks
3+ drinks = Have fun & get back on track tomorrow. ;)
So if you have 1 drink that means you’ll only have 1 snack that day.
If you have 2, then no snacks that day.
This allows you to still enjoy an alcoholic bev in moderation & still achieve your fat loss goals.
If you follow this strategy it’s impossible to end up on the sofa watching Netflix with an entire bag of chips or a whole pint of Ben & Jerry’s Half Baked (I’ve been there a few times lol).
By following this method you will be in a calorie deficit & you will see results.
& If you wanted to optimize results and ensure fat loss you could always try giving an honest effort to tracking your calories for 30 days...
Either way I hope this helps you & please feel free to reach out & email me or DM me on Instagram If you’d like help/advice.
I believe in you & talk soon!
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
