How To Lose Body Fat Without Counting Calories

In this QUAH Sal, Adam, & Justin answer the question “For people with a lot of muscle already, how can they lose body fat without tracking calories?"
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
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Video - • 1523: Training for Str...
“How To Lose Body Fat Without Counting Calories"
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[@andrew6846]

Ive generally found that for your average person, moderate strength training (4-5 days per week) combined with eating natural whole foods to satiation (not stuffing your face) will lead to a healthy & fit body over time. Obviously if you're an outlier (morbidly obese, looking to get shredded for a competition, etc.) this wont apply, but most people dont need to overload themselves by counting every single calorie, macro, and micro nutrient.

[@davidshmavid5]

I count calories because I want to make sure I'm hitting my protein intake number. I find that it's somewhat easy to lose weight without calorie counting but 1) I tend to cut too many calories when I do this which 2) leads to weight loss too fast to where I become skinny fat and don't have enough energy for lifting. With counting calories I'm losing weight much slower but I still have energy and enough protein intake to lift and keep my muscle intact. Some people can do this intuitively but I've found that I need a more disciplined approach rooted in hard numbers.

[@Av0cadoLord]

what a hot take

[@andrew6846]

@@Av0cadoLord wasn’t meant to be a hot takw. I just see so many young dude become obsessive over macro tracking. If you’re an athlete or bodybuilder there are obviously different standards, but for your average joe, train hard, eat a healthy high protein diet and you’ll see great results. Becoming obsessive takes a toll on one’s psyche.

[@Vnm-sh1jv]

Counting calories work, but now that I'm a new dad and working intense hours, I only eat two main meals a day and a snack/desert before bed. I do workout out 4 days a week though.

[@lorenzoalegria6424]

Watched this while eating, immediately started chewing my food viciously.

[@SchuyFit]

Gold once again. This is what I teach with my clients, I'm definitely not a fan of counting calories.

[@a-terrible-fate532]

counting calories works very well but its like an eating disorder in my opinion, its not a natural way to live and eat. I admittedly look at the calories in what I consume, I usually have a general idea of how many calories I consume per meal and snack so I know how many calories I eat in a day. Im quitting myfitness pal again because its so unnatural to me to use a damn app and weight out all of my food for the rest of my life.

[@Happymind-happyworld.]

@@a-terrible-fate532 yea talk about the time it consumes too especially while cooking

[@khawkism]

I dont understand how you only have thousands of views, should be way more. But the 7,000 people who do watch are being deeply effected in a positive way. I've been working out on and off for 10 years, im 25 have had 2 major surgeries but the past few months been feeling better then ever, and I started watching you guys back in like january and you guys really influenced me to start my training certification. Listening to you guys for hours really adds up and has made me more confident in expressing the same ideas ive been experiencing throughout the years. Cheers guys, keep helping people, we're in the 4th term of an 80 year block of history and the worst has yet to come. We need people to heal eachother and to beshown healthy lifestyles to make it through these times.

[@Chris-gh6ux]

Fr they’re underrated been using their tips and been losing weight

[@Murmurrr]

This YT channel hasn’t even been around for a full year. Most of the time the first year is slow, and then once a channel hits the 100k mark the algorithm starts to pick up.

[@saldistefanomaps]

Thank you

[@khawkism]

@@Murmurrr ahh I hear thatt

[@khawkism]

@@Chris-gh6ux Foreal man cus they speak from real experience not bullshit just to get money. My biggest pete peve is half ass conartist "professionals" and that goes for anything not just training. People who intentionally half ass shit and dont truely care about helping others, just doing something for money, its an evil trait of humans, these guys clearly speak from the heart with good intentions.

[@gwwelch]

Be a little bit hungry throughout the day and before going to bed.

[@jays0909]

Intermittent fasting is a huge way !

[@basemgerges1979]

I can easily double my calorie intake eating clean 😂 so I count. Heard you guys talk about not being able to eat a huge amount of potatoes- boy I could eat a pound like it’s nothing

[@Vegas-Must-Try]

YOOOO MUUUUCHH BETTER CAMERA SETUP/STUDIO!!!

[@therealfitshorty]

If one more person tells me they eat peanut butter as a good source of protein.... Education about our food should definitely be more commonplace than it is, and it's getting there but it's not enough yet. Thanks for your podcast!

[@alano2475]

the best use of peanut butter for me personally is to easily add the few extra hundred calories I need over my maintenance for a lean bulk. But it is absolutely not a good source of protein, as you said

[@therealfitshorty]

@@alano2475 yeah absolutely! It’s a great way to easily bump calories and protein, just not as the sole basis for protein intake

[@jakesmith6337]

Peanut butter is the go to wait gainer 😂🤣

[@Vincent-yp1gj]

PB fit is pretty good.

[@therealfitshorty]

@@Vincent-yp1gj Sure, PB powders are a great way to add some protein while keeping the calories low and for vegans it might be one among limited options to help boost their daily protein. But if someone is relying on a peanut butter sandwich for breakfast, lunch or dinner without combining it with another protein source, thinking ‘peanut butter is protein,’ they are most likely limiting their daily protein consumption and not likely to hit their targets that way, but may not know because they hear how much protein peanut butter has. That’s more the issue. If I want to eat the same amount of protein as that pb powder, which 1 serving is: 8g P at 70 cals. I could have non-fat greek yogurt, just 85 g of it will get: 8.5 g P at 55 cals, which is just half a serving. Point is there are truer sources of protein but there isn’t much education around our food, it’s all fad diet information.

[@youngsuit]

As much as the science is debatable the intermittent fasting stuff often is helpful just to get people to mentally have more awareness about being present when they eat

[@MindPumpShow]

👍

[@florentinefrey5754]

For me it actually helps to eat in Front of the TV or while Working, because i don't realize that my food is gone and just Go on with whatever i am doing, while when i only eat i get sad and want to eat more when it is gone hah

[@chansermish2406]

Oh shit I definitely enjoy watching TV while eating. That is my no. 1 favorite thing to do. Can still eat and watch while eating my food slowly

[@SuperCuttyBlackSow]

Definitely feel like protein bars are my number one downfall almost 400 calories per bar and I’d eat 1-3 a day

[@frompassiontopaycheck5617]

Carb cycling works for me.

[@chefmguessefeld]

Counting calories works! Some people can’t be left to their own devices. I’m one of them.lol

[@maximilliankelly9493]

LOVVVVVVVING the new setup guys. Looks great!

[@saldistefanomaps]

It’s not new. It’s our other studio in our mountain location.

[@NatsFan18]

For me this is so good to know because I was pretty shredded a few years ago and had personal issues leading to bingeing and gained weight and counting calories super closely leads me to obsession

[@annateves8944]

I’ve kept 20 lbs off since last year March, and I can only lose and maintain my current weight by cardio and calorie counting. Smoothies and boiled protein, no joke. I’m also over 40 and used to have hypothyroidism so just putting my experience out there.

[@mickyj6261]

Do you get t3 off the doctor for that??

[@gioplease6848]

If you think about it, animal proteins, veggies, and fruits don’t have calorie labels on them. If you’re having to count calorie labels you are probably not eating the right foods to begin with.

[@flash215makesense7]

Yup

[@kanjookandoo]

I simply can’t figure out what “QUAH” stands for please help!

[@rachelreynolds5582]

You guys should do segments where you get super scientific haha. corrective exercise and health science are some of my main passions and I have a hard time finding podcasts/listening material where I learn a lot AND I’m entertained. When you guys started talking about different types of cholesterol (more than just HDL and LDL), I wanted to hear more about that. Maybe a short science segment on different topics per week? Please? Haha

[@tylervincent2559]

Yep I feel the same way. Mind Pump, Joe Rogan, and Muscle for Life are about the only ones I've really gotten into so far

[@YessahBlessah608]

Same! I been so heavy into it! I wanna give up law enforcement and go back to school for nutrition😂

[@antoniaosborne4972]

Let me know if i can help or any questions? I’m a nutritionist and scientist

[@kingkardashian223]

You should give me your onlyfans link.. it’s for my own science project, I swear

[@FratBoyFitness]

Lol he’s not on a couch and staring at the ceiling.

[@tone3560]

Everything is processed...fast 16 hrs a day and only eat two meals a day....I'm near 15% and feel and look great! I dont care to get "shredded" at 12% bf. Its not life long sustainable so I don't care to try and count my calories.

[@BP-xi2gq]

@king gaming s I used to be fat, lost about 70 pounds. Protein shake(s) through the day then dinner at night. Weight comes off easy

[@phamawa]

@king gaming s honestly, recommended above or I'd go paleo if I were you. I shed about 30 lbs in 6 months partially paleo, full body workout 3x a week and ate w/e on weekends

[@tone3560]

@Lynx Sphynx If you grew the rice and made all the natural ingredients yourself then what your consuming would be considered not processed. yes

[@tone3560]

@Lynx Sphynx Most people dont realized everything is technically processed...even if a man puts apple in bag...if your not the man then it is processed....thats the core of it all

[@erick7brian]

What do those two meals consist of

[@mrjonesartistry]

This is one of my favorites

[@MPolo92]

I legit love this damn podcast. you guys are fucking super helpful

[@yuriariston-smith2417]

Good to know how many calories are in the foods you eat

[@postedbyneal]

Surprised #1 wasn't to cut liquid calories (pop, sugar in coffee, etc).. Switch to water!

[@kriswempa5171]

The first recommendation was to "cut out or limit processed foods". I would definitely include soda/pop as a processed food. One of the best pieces of advice I've heard is to mostly avoid the inner aisles of a grocery store and get most of your items from the perimeter (produce, meat and dairy). Obviously, there are SOME exceptions to this. There are some pretty bad processed meats near the good stuff and there are a few decent items you can get from the inner aisles. However, for the most part, this is great advice.

[@breaky3355]

Somebody give Doug a raise for pronouncing these wild ass usernames 😂

[@dbron3695]

I figured you guys say eat more protein

[@samanthamartinez8643]

Great tips! Thank you!!

[@humansnotai4912]

I've never understood people who are into food. I can take it or leave it; it really doesn't interest me.

[@ikenna59]

ah shat up.... 🙄

[@davifurtado6534]

I'm a man and I have an easy time gaining legs/butt and I'm trying to get a V shape. I'm working out for 6 months, today I train full body 3 times per week and I'm either doing squats or deadlifts each day, and those are usually the first exercises I do. Should I move squats/deadlift to the middle/end and prioritize shoulders/upper back exercises in the beginning of the session in order to accomplish my goal? Also, does the size of your legs and butt interfere in the famous "V shape" body or is it waist up?

[@phamawa]

You want more of an X shape, according to Dan John. Based off evolutionary psychology that is, women can't resist strong upper body AND big thighs and glutes on guys.

[@davifurtado6534]

@@phamawa that's not what my experience tells. I have massive legs and glutes but my upper body isn't developed, and I've never been complimented on it. Maybe it's because it's unbalanced or maybe because strong legs and butt doesn't count if the rest is weak

[@vardenbeats1149]

PULLUPS + PUSHUPS! = v shaper incoming

[@JeffreyFate]

Just be aware you can never be exactly correct counting calories. A better approach, if you do that, is eat exactly the same thing every week. Adjust after 6 weeks. Incredibly monotonous and difficult to stay consistent with. Best I've been able to do is understand what is in what I eat and estimate the rest based on my knowledge.

[@harrybalzonya1173]

Great video 👍!

[@preciousgoje2193]

thanks a lot, you guys really help me. thanks.

[@machinayrequiem8596]

I can't stand it when I tell people to eat more protein and they say "Like Peanuts?" Peanuts is a FAT source.

[@a-terrible-fate532]

yeah, the old peanuts and peanut butter are a good source of protein nonsense. plant-based foods are trash sources of protein period, the protein found in plant-based foods are not very bioavailable as it is.

[@flyinspagettimonstah]

Funny how people talk about things they don’t have figured out themselves😅 (the person with the Johnny Cash shirt) “THEY need the guidelines before they go on on their own”. - Yes, and you need them as well ✌️

[@GhettoPCbuilds]

Easy. No sugar, less carbs, eat less, keep training. Ez

[@Chris-gh6ux]

Pretty much

[@MrKhulaid]

yes thats easy, its the discipline to carry out the above, that is hard for most people. its a mind set.

[@clinton15clinton15]

Yet the drug addicts....i mean influencers preach cal in cal out lmaoo. Not discipline

[@arjunramesh1681]

No processed sugar*

[@MiketheNerdRanger]

It's simple, but not "ez." Chances are they're overweight because they love all that shit.

[@heronfields5923]

On top of that if you work out I think you’ll be fine without counting.

[@ygbodybuilder3023]

I want layne norton to see this

[@Craziecat70]

It’s pretty much jus guessing. You hope ur eating less and still get to ur protein goal. It’s way better to count.

[@gunnarmcbride5136]

Good content! 0:89

[@UAANC]

Tony robins?

[@ygbodybuilder3023]

Inhave never count calories

[@flyaway6671]

Find a way to train hard everyday and you can outrun a bad diet, otherwise just figure out what is the best diet and eat the same thing every day.

[@wakawaka1976]

I have a piece of chicken breast for breakfast and I’m not hungry for many hours

[@MindPumpShow]

👍

[@CHRISTIVN.OFFICIAL]

Currently on a cut and I’m a bit confused. I’ve already maintained a habit of eating whole natural foods only and cut out all junk food. That’s not a problem for me because it’s natural for me now. How do I count calories more effectively? Anyone got tips because so far, I haven’t been counting my calories but I do feel like I’ve hit a plateau with regards to my fat loss. I do work quite a physically taxing job which does require quite an amount of energy to be able to actually function well on a day to day basis. How do I count calories more effectively?

[@CHRISTIVN.OFFICIAL]

I eat stuff like oats, mixed vegetables (my favourite), whole eggs/egg whites, lean chicken and beef, sweet potatoes, air popped popcorn, apples (another favourite), wholewheat bread and rice cakes

[@TheRealSupremeBape]

@@CHRISTIVN.OFFICIAL cut out oats pop corn rice cakes and whole wheat bread those are all processed foods

[@jasonrios3120]

@@TheRealSupremeBapethey are low calorie density foods they are good for weight cause they are also high in fiber

[@sbhk00]

buy a precision scale and measure your food, use it with cronometer app, and make sure macros are on point, (takes a little bit of prep but it works)

[@flash215makesense7]

​@@TheRealSupremeBapecut out popcorn??? WHAATT!!

[@babyyannacolada3667]

If you follow a great personalized diet such as the Agoge Diet, you don't even have to use supplements to build muscle.

[@sonikasahhu891]

I'm gonna try it ?

[@TheBlackhole53]

How do you know if you have a lot of muscle? I'm 230lbs and I'm 27 years old at 29% BF

[@1x403]

Look in the mirror

[@darkengine5931]

If it's not obvious from the mirror, typically you have to be training quite regularly at high volumes to build a lot of muscle. For example, sumo wrestlers often have 25-35% BF but they train all day long and have a lot of muscle as well and, as a result, often have to consume 7000+ kcal/day just to maintain or gain a modest amount of weight.

[@jessehandel8662]

If you're 29 percent body fat and 230 that means you have 163.3 pounds of lean mass So if you got to around 10 percent you'd be about 185 depending how tall you are that's quite a bit of muscle

[@Craziecat70]

Haha yah good luck

[@Ak353-d7u]

Fasting is also an idea

[@DinoTheThird]

Not first *

[@hturtyada9435]

*buying new silverware. I need to stop eating like a cow……

[@rustyelder]

"Why count LBs for progressive overload?" - People make waaaay to much out of counting calories. It isn't hard. If you won't measure it, then you are a blind man, in a dark room, looking for a black cat. Sure you may find it. It will just take time AND lots of luck.

[@MatthewSmith-uf6tr]

It’s nice not seeing the guy in the pink shirt crossing his legs like a woman.

[@MrNixey]

Crossing legs is a result of bone structure, he can't help it lmao😂

[@GhettoPCbuilds]

Lmfao

[@saldistefanomaps]

Dead lol

[@MiketheNerdRanger]

Why?