are you starting a calorie deficit diet a weight loss Journey or a body recomposition journey and
you're wondering is there a way to get the results I want without having to count calories or maybe
you're already on a weight loss journey and have been on a weight loss Journey for some time and
you're actually just sick of counting calories and you want to know is there a way to lose weight
without counting calories but still stay in your calorie deficit don't worry in today's video I'm
gonna break it all down for you first gonna go over who should and who shouldn't be tracking
their calories if you're looking to stay in a calorie deficit in order to lose weight then I'm
going to give you five tips on how you can lose weight without counting calories yet still stay
in your calorie deficit diet we're gonna Dive Right In but of course if you're new here make
sure you subscribe to my channel and hit that Bell so you get a notification when I release
a new video every single week just like this one my name is Michelle Roots kinesiologist personal
trainer nutrition coach and fitness and fat loss motivation specialist plus Mama of two
beautiful baby boys I have over 16 years in the industry helping people will decrease body fat
build lean muscle to feel like the best versions of themselves and I created this channel to help
you as well of course if you find this video helpful make sure you give it a like right
here and leave me any questions in the comments below I'm always happy to help you guys out when
it comes to weightless of course in the end calories in versus calories out is the king
so in order to lose weight you need to be eating in somewhat of a calorie deficit one of the most
common ways to ensure people are eating in their calorie deficit is to track their calories through
a calorie tracker app I'm gonna say although calorie counting is one of the tools and does
work for some people it's not necessarily the most effective way for everybody so who would benefit
from calorie tracking and who might want to look at the other strategies I'm going to mention later
in this video this could actually vary for each individual person but if you are a beginner who
is looking to start a body recomposition a fat loss Journey or a weight loss journey and you've
never actually tracked your calories before you've never tracked macros you you don't actually know
how many calories you're eating a day what kind of macro percentages you're eating and what is
the quality of the food you're taking in I highly recommend it to a lot of my clients who are just
beginners and have never tracked their calories to actually start tracking their calories and this is
just literally to get a ballpark idea of how many calories you're eating on a daily or weekly basis
as well as what kind of macronutrient split you are eating but with that being said if you are
starting a weight loss Journey or a fat loss journey and the thought of having to track your
calories and type everything into an app that you put in your mouth seems very overwhelming
and daunting there are other ways to at least get started on your fat loss or weight loss
Journey without having to track your calories now who might not benefit from counting calories I
personally think and have worked with many clients in this situation who have a history of either
disordered eating or an unhealthier relationship with food because tracking and Counting every
single thing you put into your body can lead to a spiral and become almost an obsession around
every single calorie you put in your body and at this situation if this is you or if this is
someone you know I would say it's probably not the best idea and the healthiest thing for you
on your fat loss journey to track every single thing you put in your body if you've watched any
of the other videos on my channel I mainly talk about how fat loss and fitness should fit into
your lifestyle this should not be a short-term thing it should not be something you're doing
for four weeks to drop a lot of weight and then go back to your old ways key to long-term fat
loss success and Fitness success is to find a way of eating and a way of working out that
fits your lifestyle and you can do for a really long period of time so with that being said if
you are someone who doesn't necessarily have the healthiest relationship with food and are kind
of the personality who might become obsessed with food when you are tracking so much it takes over
so much of your life you are constantly tracking what you're eating and you feel very restricted
and it's more of a diet feel I would say for the long term calorie tracking is not necessarily
the best for you and it might be better to use some of the tips I'm going to talk about later
in the video at least to get you started just because you start tracking now doesn't mean you
should be having to track for the rest of your life another thing I talk to a lot of my online
and in-person coaching clients is we are trying to get the feedback and we are trying to learn
about macros we're learning about calories we're learning about micronutrients as we are inputting
our food we're using it as an educational tool versus a diet strategy a lot of people ask me if
I track my calories how many calories I'm eating a day and if I if I'm constantly tracking and I
will be completely honest no I don't why don't I track calories again I've been in this industry
for over 16 years I've been an athlete my entire life but taking Fitness seriously for about 16
years in that time frame I have tracked multiple times for very long periods of time I have used
food scales I've done all of that in order to get to the point where I am now and I educated myself
to the point where now I am able to eyeball things and listen to my body to know if I'm eating enough
if I'm not eating enough how much protein I'm getting and all of that I know how to balance
everything but again this took time and it took me educating myself through tracking all of my
food for a very long period of time with all that being said if you've decided you don't want to
track calories and you want to try and reach your weight loss or fat loss goals without having to
track your calories here are five tips on how you can lose weight without counting calories I want
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at drinkelement.com backslash Michelle this deal is only available through my link you must go to
d-r-i-n-k-l-m-n-t.com backslash Michelle one focus on Whole Foods so just like I talk about
in my Healthy Habits video and a bunch of other videos already on my channel 80 20
rules 80 of the food you are eating on a daily and a weekly basis is a whole food that is not
processed and doesn't come in a box so meaning fruits vegetables lean proteins complex carbs
whole grains all of these foods should be the 80 percent of your daily food intake because again
although weight loss is calories in versus calories out the quality of those calories
you're taking in will affect how you feel on your weight loss Journey so that's my first
tip minimum eighty percent Whole Foods and then a focus on high volume Foods so what are high
volume Foods fruits and vegetables that are very high in water content and fiber that are going to
help keep you feeling full in your weight loss Journey because if you are eating in a calorie
deficit of course you might feel a little bit hungry at times so to curb off cravings and
keep your body feeling full and fueled try your best to eat higher volume Foods you want me to
do a specific video on the best high volume Foods leave a comment below I would love to
do that for you as well tip number two reduce or eliminate liquid calories so this is a simple way
to decrease your calorie intake throughout the day cut out the Starbucks Frappuccino or venti
sugar loaded pumpkin spice thingy that you drink every morning and it's probably about three or
four hundred calories cut that out you're already cutting out three or four hundred calories a day
sub for something similar I'm not saying you can't have coffee because coffee is life mom of
two little kids here I get it I drink coffee every single morning of course water is the best option
sparkling water is a great option again eliminate or reduce of course alcohol not saying you can't
have it ever but if you were drinking it on a regular basis or on a daily basis again that's
just extra calories that is going to affect your calorie deficit so maybe keep to one or two days
a week but look at what you're drinking on a daily basis and let's try and eliminate liquid calories
tip number three prioritize protein so if you've watched any of the other macronutrient or protein
videos already on my channel I've explained that if you are looking to build lean muscle
and decrease body fat or just achieve overall weight loss you want to be trying to get a
minimum of 0.7 grams of protein per pound of body weight every single day if you have that
number tracking in an app is definitely going to help you stay on track with your protein but
if you are not ready to track your calories yet or you just don't want to go that route yet you
want to keep that tool in your toolbox when you are cooking a meal so looking at dinner
what's going to be our protein Source from there our complex carb and or our vegetable possibly a
good fat when you are building a meal start with the protein first have that as the biggest portion
of the meal and then fill in the blanks so same goes for breakfast snacks everything where is my
protein coming from when you are prioritizing protein it's more likely that you're going to
get closer to that protein goal without even having to try tip number four focus on portion
control so knowing what kind of portion size is so eyeballing say a chicken breast and knowing
approximately how many grams of protein are in that chicken breast is going to go along way a
lot of people use the hand Fist and thumb method when you were looking at your proteins your carbs
and your fats so meaning one serving of protein is the size of your palm conserving of vegetables is
the size of your fist and one serving of carbs is the size of a cupped hand and one serving of fats
is about the size of your thumb of course not the most accurate way of tracking your calories but
it's a great place to start to understand portion and remember without actually weighing all of the
food you're eating the food you are inputting into your calorie tracker apps is going to be a
little window of air there as well meaning you don't necessarily know the exact size of your
chicken breast if you haven't waited you're just going off of one chicken breast that could be up
or down a few calories a few grams of protein so again even calorie tracking isn't 100 accurate
when you're looking at these portion sizes from say a grams or a measuring perspective you could
look at one palm meaning one serving of protein thinking about three ounces or 85 grams of cooked
meat or possibly one cup of Greek yogurt a scoop of protein powder or about two whole eggs and one
fist of veggies is about one cup of non-starchy vegetables so spinach carrots cauliflower and
we're looking at a cupped hand of carbs I don't know how to put my hand to show you guys that's
about a half a cup of cooked greens or about one medium fruit or one medium potato and then we'll
look at our thumb for measuring fats that's about a tablespoon so avocado oil nuts Nut Butter seeds
Etc and number five last but not least but also very important paying attention to your hunger
cues and eating slowly meaning sit down eat your food don't be distracted on your phone be running
around the kitchen taking mouthfuls of food and shoving it all down because what happens is it
takes your body time for that full feeling to kick in so often you might find this if you eat
really fast and you might finish your meal and then be like huh I'm kind of still hungry you
go and get seconds but by the time you're eating those seconds that fullness is starting to happen
and then you feel over full and you're like I ate way too much so if you are eating slowly making
sure you're chewing your Foods also so good for digestion and your gut health it's more
likely that you're gonna feel that full cue faster than if you were to shove a bunch of food in your
mouth really fast go for seconds shove more in your mouth and then regret everything you eat so
there you go guys there's just some helpful tips if you've been tracking your calories for a really
long time and you're kind of over it and you want to try something different and just give yourself
a break from counting calories there's some tips of how you can do that or if you are starting your
journey and if you want to get these healthy habits these habits are very very important
so those five things I just talked about if you don't have those locked in place meaning eating
your Whole Foods paying attention to poor portion control prioritizing protein you know avoiding
liquid calories all of these things are very important even if you are tracking calories in
the end remember that this is a lifestyle so even if you are tracking now commit to tracking for 60
days 45 days 90 days whatever you feel you need to get that education and the feedback and then think
okay then I'm gonna give myself a break and try and use some of these tools I've learned biggest
worry for most people is that they're gonna gain weight if they stop tracking so I understand that
concern but if you are concerned about that give yourself a week to eat mindfully and follow these
simple tips and then see what happens and if you feel like the scale jumps up five pounds which I
highly doubt it will then you can go back and use your calorie tracking but you don't necessarily
have to track for the rest of your life actually like these starvation diets and all of these fad
diets this is not a quick fix so counting calories using that as a tool and an educational tool so
that eventually you don't have to do that anymore and that should be your long-term goal some people
are going to take longer than others so don't base your results or your mindset or whether you
count calories in Sally counts calories and your best friend Billy whatever they choose to do is
on them you do what works best for you and what makes you the happiest what makes you feel good
what makes you mentally feel good and physically feel good and of course gets you where you need to
be but in the end whichever you choose you need to give it a chance for minimum four weeks six
weeks and stick to it consist instantly deciding that you're not going to count calories and then
do that for a week and not see a drop in the scale don't say well it didn't work I'm gonna go back to
counting calories you have to commit to it and you have to make it a lifestyle and really put
in the work of six weeks and see where that gets you versus the same thing for counting calories
so nothing's gonna happen overnight just remember that but I really hope the tips that I gave you
in this video today were helpful and will help you make the decision and remember that counting
calories is not the be-all end-all it's a tool if it works for you great if it doesn't work for
you there are so many other options again leave any questions in the comments below I'm always
happy to help you guys out I'll also put a link to my free calorie deficit guide learn about how
many calories you should be eating to reach your weight loss goals I'll also link a bunch of videos
that I already have on my channel that you might find helpful to go watch after this one talking
about calorie deficit body recomposition weight loss calories macros micronutrients protein ever
everything that you guys need to know you can go watch after this if you want to know more
about working with me one-on-one in my online Fitness and Nutrition coaching I'll also put
a link below so you can learn more about working with me to reach your Fitness and
fat loss goals and as usual thank you so much for watching and I'll see you guys next week