FAT LOSS WITHOUT COUNTING CALORIES | top tips from a nutrition coach

[@aowyncarrillo7512]

Thank you so much for this video. All I hear is track your calories, track your macros and I just don’t want to do that. I obsessively counted calories and felt guilty about food and restricted for more than a decade and I would hate to fall into that behavior again. I loved the idea of just shifting portions on the plate. More veggies and protein and just keep enjoying the carbs in a bit smaller portion. Great approach 🥰

[@JustinaErcole]

so glad you enjoyed!

[@tiaqmal4224]

Snacking used to be a big one for me! I started basically making these little snack boxes for myself for work that we’re usually carrots, hummus, grapes and pretzel chips and that helped a lot! That general idea varies; sometimes it’ll be cheese, crackers and grapes, or homemade protein balls with chips and veggies. It’s simply whatever I can comfortably fit in a container and take to work and I love it. I actually need to start doing it for my non-work days as well.

[@JustinaErcole]

Like an adult lunchable! I love that!

[@frankquinn6872]

More sensible, actionable advice 👏👏👏. I’m a fan of the idea that “you don’t have to count calories, but calories do count.” Also, have being cursed/blessed with hands even smaller than the Donald’s, I find the palm-sized measuring technique keeps my weight exactly where I want it to be!😀

[@JustinaErcole]

Your hand is really all you need!

[@Bronwen.Forbes.Kotze1983]

@@JustinaErcole So true. I never had an issue wil weight or diet or anything in thar line. Whenever I say I want to get healthy everyone around me says " what you saying you don't need to loose weight, yu so skinny" like wow I just want to be healthy not loose weight 💁‍♀️

[@petraaccount]

Hey Justina, as a teacher I really appreciate how clear you are in your explanations! I have read and listened to others talk about using your palm to measure ratios, but they didn't stick as well as this one. Good blend of visuals and speaking.

[@JustinaErcole]

Glad it was helpful!

[@michellesmirnova4471]

Honeslty I love how this video is more about overall healthy eating than specifically to lose weight because like..that’s what we all need, probably more than losing weight. Thank you for these amazing tips!!

[@JustinaErcole]

You're so welcome Michelle!

[@nicoler4583]

I am loving all of your recent videos! (Not that your older ones aren't great also 🤗) Peaceful music, amazing editing, uplifting and informing content. Great job!!

[@JustinaErcole]

Thank you so much Nicole!

[@glombp]

Yeah Justina! You're so knowledgeable and entertaining at the same time! When a notification pops up telling me that you or Taylor Woods have uploaded a video, it makes my day 🤗🤗🤗🤗

[@Bronwen.Forbes.Kotze1983]

I really love the plate method. I hate counting calories and I find the plate method works for me as I can change it and see ways to make my plate interesting. I find it creative.

[@JustinaErcole]

Glad you enjoy it!

[@Bronwen.Forbes.Kotze1983]

@@JustinaErcole Thanks so much.

[@theshunnedBandersnatch]

I needed this video! Lost 75+ pounds counting calories but I gained it all back and am SO sick of it already. I am going to give this method a try.

[@jennterry6977]

I love the relaxing, vlog-style videos.

[@JustinaErcole]

I'm so glad Jenn! They're fun to make :)

[@nataa88]

Interestingly enough, I’ve maintained a nearly 100 lbs weight loss for that last 25 years and I’m a HUGE snacker lol. I totally understand your stance on snacking but I definitely feel different things work well for different people. I honestly enjoy eating smaller amounts (including smaller meals) all day long. Really informative vid tho!!

[@JustinaErcole]

Oh yeah I didn't mean that snacking is bad at all! I guess I didn't quite explain it in depth enough, but I said that it's about tuning in to make sure you're actually hungry or if you're eating out of habit. OR if you're restricting too much during the day and then binging at night. I just want to reiterate very clearly for anyone who reads this, SNACKING or FREQUENT MEALS are not BAD :)

[@figureskater71889]

Ok I love this video so much. My brain doesn't like me when I decide to count calories and tbh I kinda feel defeated a lot of the time, especially when I talk to certain friends who just don't get it. I gained 30 pounds over the last 2 years and I'm trying to go back the other way again... ngl, I've thought a few times about undoing all of the hard mental work I've done just to count calories again to lose the weight.

[@JustinaErcole]

It’s definitely not worth counting if it causes mental stress ❤️

[@Chocolatepuppy21]

Yessss I think calorie counting has been touted as the One Way to lose fat for so long, when just developing new habits can go a long way. For snack-lovers such as myself, I've found it's really helpful to frame snacks as just smaller meals. I always make sure that a snack includes protein, fibrous carbs, and some fat. Having pre-planned snacks that are formulated for long-lasting energy and satiety makes it so much easier to avoid ravenously scarfing down PopCorners at all hours of the day.

[@JustinaErcole]

Oooh I love that!

[@jethro4453]

Omg I just tried popcorners and I swear those things are laced with some form of addictive drugs lol

[@rosanajaquez3274]

My work involves tracking numbers so doing this for myself should come naturally, but I’ve always found it tedious. I love the plate method and I’ve found that using it, adding more activity throughout the day and having small snacks all day works for me. I do need to increase my steps per day, so thanks for the reminder! Great advice and great video! ❤️❤️❤️❤️

[@JustinaErcole]

Thanks Rosana!

[@chamanthipowell6386]

Loving moon knight! Haven’t watched for a few weeks - didn’t realise it was the final episode! Will have to catch up this weekend! Love those arms!

[@JustinaErcole]

You're gonna love it!

[@indianindianagain2827]

Dear Justina, please suggest some videos for patients who have asymmetrical weakness in the legs during squats and lunges. How to overcome them and what recommendations for knee pain ? Its an amazing educational video. Thanks a ton for the same. Love from India.

[@JustinaErcole]

I already made a whole video about muscle imbalances!

[@BrawnyKingFitness]

Great tips. What I recommend with snacking habit is to consume fruits instead of chocolates or chips.

[@emilyesnyman]

Thanks so much for this video! It really helped me :) (I really need to get my step count up - will work on it!)

[@JustinaErcole]

You're so welcome Emily!

[@estherc3576]

Great video as always J !! Could u tell how many meals we should plan in a day ? 2 or 3 ? Also is there a limit for eating fruits ? Please also consider a video on knee pain and the various causes that can cause it and how to manage working out with it ?

[@JustinaErcole]

Hey! Number of meals per day is 100% personal preference. And a limit on fruit depends on your goals. I also have a whole video about knee pain 😉

[@estherc3576]

@@JustinaErcole thanks a ton. Will watch all ur old videos now 🤙

[@angelaleonard7910]

Can walking in place count as getting steps? Like for days when work/home is crazy and I can’t get outside? Or would doing laps around the house be better? Thank you!

[@JustinaErcole]

Absolutely!

[@Thecozylittlehollow]

I’ve never heard of the reason for 7K steps before. That’s super interesting! I’ve only heard of doing 10K, and it’s always sounded arbitrary (no one explains), so I love that there’s science behind steps!

[@JustinaErcole]

Glad it was helpful!

[@natachamgreen]

Do you count low starchy vegetables as carbs or just veggies? So, can I eat them as often as I’m hungry if I’m trying to lose weight?

[@deniselogeot3784]

Another fabulous video!!

[@JustinaErcole]

Thanks Denise!

[@alinatarkhanian]

I agree with changing the ratio of your plate but surprised you recommend upping the protein over the carb. Your animal proteins are more calorically dense than your whole grains.

[@maureenthomas5075]

Hey Justina, just discovered your channel and I'm loving it! I have always struggled with weight loss and I want to eat in a balanced way while also slowly and healthily losing weight. How do I know how much of a caloric deficit I should be in if I also want to start working out more? I've seen this number change a ton, and I don't know which one to trust lol

[@JustinaErcole]

Hey! I have a whole video about how to determine a deficit and daily intake, but I wouldn’t recommend any more than a 10% deficit to start. Hope that helps!

[@kelseydotson1074]

I was just wishing you would make a video discussing this very topic! ❤ Now can I manifest that you make a video discussing the different types of footwear for weight lifting? 🤔

[@JustinaErcole]

Haha I have a short answer for that one :) flat sole for weights, good padding for running. But really don’t stress too much about it. Lift and run in what you feel good in.

[@umyeahok2097]

2:08 she starts here

[@JustinaErcole]

I’ll never understand why people come to a KZbin channel and hate seeing any part of someone’s life. You can Google it next time.

[@umyeahok2097]

@@JustinaErcoleWow rude much. I’m not hating on your life.I’m just not interested in watching a vlog when I just came to get some information. Some people don’t have time to watch someone’s entire day. I understand content creators love to click bait, but maybe next time add “+ vlog” to your videos so people know what the entire video will be about. I enjoy getting information from KZbin. I like having it playing as I’m doing my errands. So No I will not just “Google it.” 👎🏻

[@JustinaErcole]

And I find it rude to comment stuff like this. If you don’t like the way I film my videos, go elsewhere. I am not an encyclopedia. I’m a person.

[@hannahsjunque]

How do you suggest balancing a plate for a vegetarian that eats a lot of legumes/pulses since those do double duty as protein and carb? Thanks for all of your videos!

[@JustinaErcole]

Ooh that's a great video idea! On a vegetarian diet your beans/legumes/etc will count as your protein.

[@josepha5885]

So far this week I'm averaging 7,400 steps a day.

[@JustinaErcole]

That's fantastic!

[@LexesOHara]

When you say fats and carbs are more calorically dense, can you explain what you mean by that? Carbs and proteins are both 4 calories per gram while fats are 9 calories per gram. Protein has a higher "output" through TEF than the others, but that's sort of separate. Was curious if it was intentional in saying that carbs are more calorically dense than protein & curious to hear more about what you mean by that!

[@LexesOHara]

Also dressing up as Kevin from the Office was the best way to go! Hahah

[@JustinaErcole]

Great question! So I meant carbohydrate-heavy foods. Since foods aren't typically just one macronutrient are instead a mixture, I was just making a generalization. Hope that helps a bit!

[@derekagard]

nice will do more research tho about portion sizes

[@stacylapierre2357]

I clicked on this video so fast because I LOATHE calorie counting and that’s all my PCP and endocrinologist have told me to do. I appreciate these tips so much! I saw your video talking about NEAT a while ago but the other two I never really stopped to think about. I’m definitely planning on focusing on my snack habits because I am so guilty of binging at night…especially watching my favorite shows! I know tv and snacks is not good either but baby steps 😂

[@JustinaErcole]

Baby steps are the more sustainable steps!

[@xomelodiec]

I’ve set my step count per day. Do you have a drop down of what my move goal on my Apple Watch could be? I’m very goal oriented and try my best to reach where it’s at. Apple has me set to 490 a day I’m not sure if that’s what I should be aiming for.

[@JustinaErcole]

Hey! I don’t use an Apple Watch so I’m unfamiliar with what you mean by a “move” goal or what 490 is measuring. Can you explain more?

[@llamatapper]

@@JustinaErcole apple explains it as “active calories”. So they’re claiming they’re tracking your NEAT + calories burned from exercise. I like to use my move goal to help motivate getting in more daily movement, but keep in mind that watches are not a reliable source in tracking calories so I used it more as a motivating tool, and don’t hold merit in the amount of calories it claims I’m burning . I found my arbitrary move goal, by tracking what my average was the first 2 weeks and then increasing that slowly to help get in more daily movement. Similar to how Justina uses her step goals, but it also helps motivate me to do things like walking up hills and taking the stairs.

[@YumiTab]

Love the video 🥰 I had to comment because I am a nerd and yes you can have an exponential decrease!😆

[@JustinaErcole]

Hahaha okay thank you!

[@melissaem2722]

This might be a ridiculous question, but in terms of NEAT, do walking videos have the same impact as going for a walk/regular movement through the day? I work from home and am home honestly 99% of the time. I don't live somewhere that's safe to walk, so I was thinking of doing a 15 minute walking video 2-3 times a day to get my steps.

[@JustinaErcole]

100%! Steps are steps, movement is movement. Don't overthink it :)

[@melissaem2722]

@@JustinaErcole Thank you so much! I guess it makes sense that my body has no clue whether I'm walking on a trail or with Leslie in my living room. ;)

[@alina_dncs]

Oof, I'm such a habitual snacker. 😁😁 Love the video, as always.

[@JustinaErcole]

If it doesn't hinder your goals or life, I wouldn't stress about it too much!

[@SuperCuttyBlackSow]

10 lbs down 10 to go

[@Brit15102]

About how many minutes is 7,000 steps because I don’t have a counter

[@JustinaErcole]

For most people a mile is 2000 steps. So however long it takes you to walk a mile times 2.5 😊

[@madenewministries]

Love your channel! Question: I’ve already lost 20 pounds. I was 165 but now I’m 143. My belly area is definitely the last. I feel like I’ve lost fat everywhere but there. Any tips? I know belly fat is not healthy. Thank you in advance! :)

[@JustinaErcole]

I recently made a video about losing belly fat! But that simply may be the area genetically that your body stores more fat. I'd recommend checking in on other measures of health instead. Blood panel, how much weight you can lift, energy levels, etc.

[@madenewministries]

@@JustinaErcole awesome! Thank you!

[@indianindianagain2827]

More important to know is what to do if you are still hungry after eating all of the portions? Thats what happens with me ? And all the efforts get lost. Thanks a ton for the video, u have made it very easy for me today...with fist and handfuls of carb, protein vegetables and fats. And i cannot tell u how correct you are with your inputs about the snacking. Its the reason I have incorporated so much exercise but am fighting to lose weight, after 5 months of training.

[@JustinaErcole]

Two things: you may be in too much of a deficit. So increase some of your servings! Other thing: you may experience some hunger in a deficit. It’s totally normal! But that’s also why I highly encourage prioritizing protein and fiber :)

[@cateyedcrystal931]

I really needed this video today. I've been tracking since Sept 2021 and I'm only about 3 pounds from my goal weight but I'm already at the size I originally wanted. I noticed I haven't felt great at 1500-1600 calories so I increased it to 1800 and already the paat couple days I feel so much better. My strength training is improving since I have the energy to lift more and I started guessing what my food will be as i dish/weigh it out before inputting it into the tracker, that way I can start eye balling food and have a basic idea of the caloric amount instead of relying on an app. I'm excited for this strategy since it's a lot less intense lol which was the whole point of striving for a healthy lifestyle.

[@JustinaErcole]

This is so great! Sounds like you’re really listening and taking note of how your body feels ❤️

[@carlyrobinson4300]

You should review Sami Clarke’s platform “Form”. I just got it and am loving it and would love to hear your thoughts!! :)

[@JustinaErcole]

I'll definitely consider it!

[@QueenXKnit]

Having a metabolism in working order?😭😂 As an obese and in pre-diabetes person (big insulin resistance) thats what I’m working on, getting back my metabolism flexibility.

[@deadliftsanddisney]

Wait a minute. We don't get a pic of you dressed as Kevin Malone? Don't leave us hanging!

[@JustinaErcole]

Hahaha the party is actually next weekend, I just told Kevin not to watch this video :)

[@deadliftsanddisney]

@@JustinaErcole lol ok you're off the hook. But please share! I love the Office.

[@fififoofoo]

I really like the flow of your videos and watching your actual routine. You get a lot of shit done girlfriend! 😀

[@JustinaErcole]

Haha thanks!

[@darkroots64]

❤

[@AllisonMariePhD]

My evening snack (dessert) is a very important part of my meal structure. I recognize this and factor it into my day... I know this is not the type of snacking you're talking about, but I think it's important to recognize that some people do better with more-smaller-meals than the conventional 3-meals-a-day. Also, I find it a bit questionable that the portion size chart you show suggests that men should eat basically twice what women do. I am pretty certain sex and/or gender is not the primary factor in an individual's of caloric/macro needs.

[@JustinaErcole]

Hey! So first of all, I never said snacking is bad or that smaller meals is bad. I was pretty clear in explaining what works for me (which I said was anecdotal and doesn't matter), and then talked about my experience working with clients and differentiating between physical vs emotional hunger. In regards to the portions from Precision Nutrition, it's a basic guide but obviously needs to be adapted for the individual. Conventionally, men are simply bigger than women. Meaning they need more energy aka food. I realize that's not always the case, but it's a starting point. For individualized nutrition, I always recommend working with someone 1-on-1. Hopefully that helps clear up some of your concerns within my advice.

[@AllisonMariePhD]

@@JustinaErcole sorry if that felt like an attack. These were just my thoughts based on my experience, which includes working with an RD. I enjoy your videos and insights in general and realize all people are different.

[@avany6552]

Exponentially down is the logarithmic function, I think. So that would be 7k steps a day decreases your chances of developing chronic illness logarithmally down. Sorry can't sleep binging on KZbin.

[@JustinaErcole]

Hahah thank you!

[@monicagomes3023]

I like your message, but be careful with how you structure your videos... we din't care less about your very personal life unless is related with the message of the video. Knowing that you'll be in a party ... bof. Don't take this wrong, you have great content.

[@JustinaErcole]

Noted! I will be sure to make a huge disclaimer at the top of any video where I discuss something about my own life. I’m so sorry for talking about myself in my own video on my own channel that is 100% free for you to view. It won’t happen again!

[@monicagomes3023]

@@JustinaErcole you took it wrong... i'm sorry, i shouldn't commented. Just want you have more subscribers because you're so right in your fitness advices. Peace and keep the good work