Here are 4 ways you can lose body fat without tracking calories.
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About the video:
I often get asked: Mario, how to lose weight without counting calories or can you lose weight without counting calories? And there are two ways to approach this. If you have no idea how to track calories or how to count your macros, I’m a big believer that you should do a period of time where you track everything to learn portion sizes and understand how to create a calorie deficit and set your macros. On the other hand, if you already have experience tracking calories and macros and have been doing it consistently, I believe there’s value in learning how to stay consistent with your diet without using a calorie tracking app.
And in this video, I’m sharing my favorite 4 habits that will help you lose body fat without tracking calories. These habits will help you simplify your diet and help prevent a lot of mindless eating, which is one of the reasons why so many people struggle to lose body fat. At the end of the day, if you’re eating the right way and progressing toward your fitness goals, then whether you’re logging your food intake isn’t important.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#getlean #calories #fitness
Disclaimer: Mario Tomic 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. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
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Here are some of my favorite ways to create a calorie deficit and lose body fat without tracking calories. Enjoy! – Mario PS. If you’ve never been at 15% body fat or below here’s what you need to know https://www.youtube.com/watch?v=MwZkaA8K3SM
Did bro say “without tracking” then mention caloric goal? 😭
Any tips for knowing when “you’re no longer hungry” or “satisfied?” This seems like the most important piece.
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1. Eat until satiated not until stuffed.
2. Learn to realise when you're truly hungry (If you wanna eat something on the street ask yourself if you would eat something healthy, if not then you're not hungry)
3. Eat in silence and Eat slow
4. 18-6 fast
5. Cardio (300 kcals minimum)
Watching this, knowing full well i ain't doing ts
6 7 4:43
six seven 😢
I love the set & forget method. I make almost everything from scratch, but counting every calorie gets so tedious and just is not doable for my busy life. I've actually been doing this for a bit (before watching the video). My rule of thumb is I track it once, based on a predefined portion, gain an understanding of what a healthy portion is for me and then I can eat that meal endlessly. For example, one to-go cup of a green smoothie with greek yogurt is about 400 calories. With the added protein from the yogurt, it keeps me full for hours and now I can just make the recipe, know exactly what I need and it keeps me full. Once I know the portion, I don't have to worry about it anymore. I know I'm on track whenever I put that recipe together. If you eat a lot from packages, maybe scanning into an app is easier, but when you make a lot from scratch, it's a ton of work to track every ingredient that goes in a recipe. I still put in the effort where it matters (figuring out a new recipe), but then, like you mentioned, I have a system I can use endlessly.
When you want to have something to eat ask yourself if you can have a healthy thing if not than it is just dopamine…. Life changing
ironic how i'm watching this while eating and then i watched the "don't autopilot" part hahahahaha
👍👍👍👍
So basically it's calorie guessing instead of counting
What if I'm never really hungry? Even if I am, I'll take 1 small bite and I'm not hungry again.
i hate not being able to pick what i eat, I say im not hungry but recieve more anyway.
could i eat some of my meal and eat the rest later?
i eat healthy a vast majority of time , I dont snack on auto pilot and only eat 3 meals a day, and workout 2-3 days a week and I'm stuck at 20% bodyfat. When i try to eat less I feel like fucking starving. any advice?
So just eat until I no longer feel hunger pang. Not eat until I feel I can't move.
Letter to myself: accept that you are ill for the rest of your life; that obesity is real, and that you will always suffer from it, until the day you die. Food addiction is super real. Accept you're a food addict. Accept that food will always be a challenge to manage for the rest of your life. Accept that being somewhat hungry is not the end of the world. Be OK with some level of discomfort/hunger. Eat for fuel, and not for fun. Eat, depleat, and repeat, wisely. No need to eat again, if you haven't depleated your last meal yet. Forgive yourself completely, any mistakes from the past, get back on your feet asap, and move on. Don't punish yourself by starving, neither over exercising. Forgive, and move on. Forgive yourself and get back on your feet. Never forget that abs, and a healthy weight are built/made in the kitchen, and not the gym. Accept that you simply can't out exercise a bad eating habit. Accept that the gym caps at 5% only of your possibility of creating a calorie deficit, and that 95% is defined by what you eat and your body's energy rates. Accept that magic does not exist. Accept that if you don't want to gain weight, you have to eat less than what you burn. Accept all and any of your limitations. You'll never be superman, neither Rambo, and neither of them have ever truly existed. Accept yourself right here and now. Don't wait to look like CBum, which will never happen, to accept, forgive, and love yourself and your body, the way it is now. But is an active and positive acceptance. It is not an acceptance of failure or staying stagnant. It is an active patience while you put in the work, to control the beast of food addiction.
Eat until you're not hungry any more, and not until you're full.
It's OK to fast a few hours, specially if you know you're not truly hungry. Spend your calories super wisely, both, in regards to time, and choices. Treat your calories like your money. Spend wisely, specially if you're not rich. Eat your protein first, and then your junk treats at the end.
Mindful eating: zero distractions. Eat slowly. Take your time. Enjoy and savor every single bite. Chew small bites (the size of a quarter). Take a 15 minute break when eating, to give time to your brain to signal if you're good, or if you need more fuel (fuel, and not fun).
Prep your meals and develop a simple system of meals. Simplicity beats complexity when it comes to consistency. This also applies at the gym. No need to hit failure or go hard every single training session. No need. Who ever told you the opposite, lied big time. Sometimes it's ok to hit failure and push your limits, but also sometimes it's ok to just lower the volume/intensity. By just showing up at the gym, you've won already a huge battle within yourself. Force yourself to take and enjoy your days off from the gym, every single week. Also, force yourself to hit the gym if you have the time and you're not ill.
Develop a list of all dopamine inducing healthy activities that have nothing to do with food. Many times you're not hungry, but just needing some dopamine, and that's completely human and ok. It is not a sin to seek dopamine. God created dopamine receptors for a reason. Demonopolize food pleasure. Obtain pleasure from any of your dopamine personal menu list. Make such list, and revisit it every time you feel tempted to eat for fun, and not for fuel.
It’s because of money issues for some or that’s what parents say
I am vegan. Vegan protein (unless ultra processed) does not come in form of one piece or clean protein for that matter. Eating beans and tofu gets boring after a while. To add to equation: I have small kids that are very picky eaters – cooking separate meals aren’t an option. I am 25 kg overweight. It will take me at least a year to lose it. It’s very hard.
I counted calories maybe for a week but I could feel myself starting to get obsessed with numbers and realized it may get unhealthy if I do so. Definitely going to follow these tips