AthleanX - How to Lose Weight WITHOUT Counting Calories!!

Notes I took from Jeff’s video on YouTube

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.

Simplifying nutrition, because it can be difficult for many people

Spend a lot of time doing things we don’t necessarily need to do

One of these things is counting calories - don’t need to spend time measuring, counting, and putting data into apps - do it visually instead

Easier, and more likely to work long-term, and be consistent

What to do

Visually, divide up your plate like this:

SC P FC

Manipulate portion sizes visually on the plate, instead of measuring it out

FC: Fibrous Carbohydrates (AKA vegetables)

P: Protein

SC: Starchy Carbohydrates - rice, pasta, potatoes, etc.

(For a list of fibrous and starchy carbs, see https://athleanx.com/carbs)

If you’re following Keto, and you’re able to stick to it long-term, that’s good, but this video is not for you, because it does include starchy carbs

What people do wrong

Most people tend to have a plate full of carbs, with some protein on top, maybe a few veggies

Issues with carbs:

Double whammy - they taste good, and you can eat a lot of them before getting full

Also, don’t mound the food up in 3D

Include carbs but minimize them - larger portions go to protein and veggies, which are less calorically dense, and more satiating

How to make this work for you

Don’t be a slave to the process if you don’t have to be

Jeff’s plate has more starchy carbs, since those work well for him as a hard training athlete

You need to like what you’re eating - find foods you like that fit this method

This is a simple approach, which is often what works and gets adopted long-term

Jeff also talks about this same strategy in How to Lose Fat the Right Way (MEN VS WOMEN!), starting at about 9:15.

In that video, he gives the ratio as 20% starchy carbs, 40% protein, 40% fibrous carbs (about the same as this video).

Fats

[the pinned comment in the video has some info about fats, which didn’t make the cut for the video]

Healthy fats are essential to a balanced nutrition plan

Cook with them, or add them directly to foods

If it’s not tasty, you won’t eat it long-term