How To Get Lean Without Tracking Macros or 'Dieting' (Science Explained)

My top 4 strategies for fat loss that work with any diet or macro breakdown.

Subscribe here:

My science explained video on body recomposition:

Can You Build Muscle in a Caloric Deficit?

-------------------------------

Help SUPPORT the channel by:

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ Use the above link to save 60% off!

-------------------------------

Follow me on social media:

PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

-------------------------------

SOURCES:

Scientific References:

This video was inspired by Jacob Schepis' IG post:

Filmed and edited by me using Final Cut Pro X and Sony A6500

-------------------------------

About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

-------------------------------

Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[levib]

1. Rotate carbs and fats each meal
2. Increase periods of fasting between meals
3. Reduce/eliminate liquid calories
4. Eat out less

[Sudaisism]

Jeff the type of guy to brush his hair with both hands to prevent muscular imbalances.

[nyssatang]

my friend lost 6% of his bodyfat in 2.5months, simply because he lost his job and cannot afford eating out, ordering take-out and shopping all kinds of snack as he used to😂😂😂 He now has a job with a better paycheck, instead of 'falling off the wagon' and going back to previous lifestyle, he spent money on gym membership and sportswear this time. Really enlightening and inspiring 😌

[JeffNippard]

1 million subs just around the corner! That's crazy! 🙏 Hope you guys enjoy the video and the rest of your weekend. See you all on Tuesday!

[bobbyadamson]

Shocking that even 19% of people stuck to it after 2 years. I would have expected that rate to be much lower

[TheJacksguitarcovers]

I love how everything you say is backed up with studies and science. You’re not just the fake natty saying buy my supplement and you’ll look like me. Keep up the good work mate. 1 million soon!

[jonasmoden]

Does this work in 2020 as well or is it only for 2019?

[modernsapien]

I agree with that 100%. I am currently on a cut myself and I preach simplification to my clients. 1. Don’t try lose more than 1% of your body weight per week.
2. Choose low calorie foods you enjoy
3. Train as if you can still build muscle.
It’s simple but unfortunately not always easy

[abdelsinusi]

The biggest tip I would have to say for fat loss is to literally stay busy, and have a routine. Do you get cravings when you first wake up in the morning? NO. Because 1 you don't want to be bloated and feel like crap and 2, you just want to get on with your day. The only time you get bad cravings is 1 When you have nothing to do and especially 2 AT NIGHT, because its the end of the day, your somewhat tired and you lose some discipline.

STAY BUSY, HAVE A ROUTINE!!

[MarioTomicOfficial]

Good to see you getting close to 1 million subs man, well deserved!!

[nathanmccormick]

My motto this year is “what would Jeff do”

[sebastiengregoire]

Tip no 3 was one of the biggest changes in my diet. Intermittent fasting was also a huge reason for my weight loss - the information you provided in tip 2 is very interesting!

[geraldd]

Thanks for the vid Jeff, I am currently working to lose another 20lbs over the last 18 months I've lost 30, I will implement some of your suggestions into my program. Thanks

[commetuesbelle]

Very articulate and straight to the point. Thank you for the information and sharing the studies, Jeff.

[marrs_]

Jeff Cavalier and Jeff Nippard, The Jacked Jeffs xD. Fr tho, you two are literal live savers for everyone! Grats on comin up on 1 mil!

[londonsnipz]

I love this guy man, just throw away all the bs and just says it how it is, at the end of the day EVERY BODY is different so see what works best for you, keep up the good work Jeff hit that 1mill soon 💪💪

[TheFairKnight]

Not tracking macros will only really work for someone who actually has experience tracking macros, and thus acquired a pretty good sense of intuition regarding the caloric intake of what they eat. These people can do it “intuitively”. But people who never even owned a food scale will almost certainly do it wrong.

[preluxes]

Jeff is so educated, it's mind-blowing. Keep it up brother!!

[schwatster]

Great list! I haven't done the carb/fat cycling thing before, that looked interesting.
Other things I would add to this list are:
- Only eat when feeling truly hungry
- Drink water with a splash of juice (curbs fake hunger pangs)
- Take small bites and eat freaking slowly and take a 5 min break after eating for 10 mins (food is good, why not enjoy it?)
- Stop eating if you feel full
- Eat less sugar and more protein

[yousafhassan]

Whenever I watch your videos with someone, I can't stop myself from saying "How much effort/research this person is putting in a single video". You are awesome Jeff. Thank you.