How to Lose Weight WITHOUT Counting Calories!!

In this video, I’m going to show you how to lose weight without ever having to count calories again. One thing I hear all the time is “how do you stay so lean year round”. People assume you have to eat like a bird or be hunched over a scale calculating every crumb you put onto your plate. The reality of the situation couldn’t be any further from that. I don’t really give nutrition that much thought anymore because I’ve been using the same effective approach for the past decade and it has allowed me to stay lean and ripped year in and year out for over 20 years now.

One of the reasons people get nutrition wrong is that they are overwhelmed by choices. Low carb, low fat, Keto, IF, IIFYM, the carnivore diet. Which is the best? What about calories in / calories out? Just measuring everything and entering it into an app? Where do you start? Which one works…and which one works the fastest? The truth is, they all ‘work’. From a purely scientific perspective they’re all accomplishing the same goal, limiting the amount of calories that you consume. They’re just doing it different ways.

The problem creeps in when you’re stuck with an eating plan that doesn’t really fit your lifestyle for the long term and you end up abandoning it for your old, unhealthy way of eating. You know, the one which got you out of shape in the first place.

I realize that there are people who choose to do specific diet plans because of potential health benefits that they might enjoy. For example, some people who suffer from inflammation have reported having relief with a Ketogenic approach. If your meal plan is meeting your personal needs and your health goals; it’s fine with me. More power to you. I’m not trying to convert people to my way of eating.

For the majority of people out there however, they just want to look good, get leaner and maybe even carve out a six pack. For them, no matter what they do they often end up right back to where they started from often with an additional few extra pounds. If that’s you, you should give my easy to follow approach a try. It’s worked for me and it’s what I have all of my pro athletes doing.

To start I divide my plate into thirds and dedicate a full third to my preferred protein. The remainder of the plate is divided up again for carbs with twice as many fibrous carbs occupying space compared to starchy carbs. For an example of this, be sure and check out the video where I demonstrate how I divide the plate and also show some specific meals I eat. It’s also important to mention that just because you’ve divided your plate up correctly doesn’t give you license to start stacking it higher and higher. That would defeat the purpose.

You might be wondering how this could possibly work, how could he be eating pasta and rice without measuring or entering data into a calorie counting app to ensure he’s staying up on his macros. The fact is, if you’re making a conscious effort to fill your plate the way I describe, the rest sort of automatically falls into place.

Fibrous carbs will provide you with the vitamins and minerals, your protein needs as an athlete are going to be met as we’ve prioritized protein by giving it the most real estate on our plate. To ensure you have plenty of energy (and your sanity) you’re still getting plenty of access to delicious carbs like rice, potatoes, pasta, couscous etc…

Eating to be healthy and lean doesn’t have to be complicated, if you’ve found yourself banging your head against the wall trying to decide between wether you can eat breakfast or you should be writing off rice for the rest of your life, give my approach a shot. In even a few short weeks I bet you start to see a difference. What’s best, your going to get results without having to put forth all that much effort.

For more muscle building meal plans and diet tips to getting 6 pack abs, be sure to subscribe to our videos here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

[athleanx]

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!

[joshuaf]

When I see an Athlean x upload, I quickly retract my scapula l, do a set of face pulls and make sure to do full range of motion.

[BretKilauea]

You should sell Athlean-X plates with the lines drawn on them already.

[falkomatzler]

I have heard the rumours, but now I know it's true: Jeff does own a t-shirt.

[maghrebi]

"Dietary consistency revolves around simplicity." Probably best advice on nutrition I've had in a long time.

[manbearpig]

Immediately went to the kitchen and marked up all our plates. Wife is less than amused

[mohd-a]

Waitress: "Which cut of steak would you like, and at what doneness, sir?"

Jeff: "I'll take the rotator cuff, externally rotated."

[Superbeastgwynnbleidd]

“Dietary consistency revolves around simplicity.” Best dieting quote I’ve ever heard.

[infiniteaseem]

This man is truly a gift from the fitness Gods I tell you

[jamieslate]

“Simple is what works. And simple is what gets adopted long term” — Sage advice that applies even outside of fitness

[dominickbosson]

1:29 “You don’t have to draw this guys.” Me already drawing on my plate with a red sharpie: “Damn it.”

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 

If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[tonyd]

It's not Jeff, this guy is wearing a shirt.

[Alexandriusx]

Next video: How gains are killing your gains.

[milessharman]

I spent so much time counting calories because I've come from having an eating dissorder and I'm gonna try to stop counting calories after seeing this.

[rondagatts]

Why SO many dislikes? This guy gives the BEST

bodybuilding info for FREE.

[wsuifpl]

I nodded at every vid you making now I got muscles in my neck instead of my body thx

[janewhitzend]

Thank you ! I was struggling to stop myself obsessing over calories whilst maintaining my weight loss. This is so much easier ❤

[brookewoods]

This is absolutely helpful. I've been through a rut earlier this year that involved stress induced binge eating. Trying to get back in the game and your content is the best!

[square-shapedtesticle]

Daily reminder that you have better odds of winning the lottery than you do of winning Jeff's giveaway.