How To Lose Fat Easily Without Counting Calories

[@PoorlySoup]

Perfect timing. It had been 18 hours since the last RP video so I was about to go on a hunger strike.

[@theawesomelamp9476]

You should cuz we dieting

[@nwmxrider]

My soul brotha lol

[@paulconrad6220]

I only eat during new uploads. The Algorithmic diet.

[@jayceeinvincible]

Same here brotha 🫡

[@nickknight8065]

😂

[@Splootzi]

I am a 5' 11" woman. When in the best shape of my life, running 20 miles a week, I weighed 180 at my lightest. I am large. I have huge parents. My grandfather is 6'7". It was a lifetime of telling myself that I will always be a monster and huge and never get to be feminine like the rest of the tiny women I saw. I finally came to realization that I look my best at 200lbs. Especially when I am just very strong and farm grown as they say. I can look at myself and start to love myself. I want to be healthy and feel good. I dont care what my number is, as long as I get stronger and feel better thats a win for me now. Now finding clothes that fit my shoulders and chest is a whole other story, lol.

[@keithhollo1753]

❤

[@lucasoktv]

Hell yeah that’s fuckin rad

[@Peepeepoopooman420justblaze]

Ay yo that's what's up, we stan tall strong farm girls!

[@kate_rdn_csowm_cdces_nasm-cpt]

Mindset can be a secret weapon. Thank you for sharing.

[@snakesandpsychology]

5'10" here. I feel your pain. It feels like we live in a society that makes tall women (that aren't matchstick thin) feel huge and unfeminine. I've spent most of my life in pretty good shape but I've always felt like the girl from the film Klaus that keeps saying "mine" lol.

[@andianderson3017]

I’m from a psychology background. I have always thought the psychology of losing weight is 100X harder than the actual science or method. Losing weight is easy. Overcoming the mind games of losing weight is almost all of the actual work. I didn’t lose weight until I spent real time trying to understand my emotional issues around food and weight first. Took me a year. Once I got the crap out of the way, it was pretty easy.

[@sevionmelidan1682]

Yeah, and it's not even necessarily limited to the psychology of the individual actually doing the diet. If you have a partner who doesn't understand how everything works and wants you to give up or thinks you messed up just because your body is holding on to extra water it's worse.

[@andianderson3017]

@@sevionmelidan1682 Yes, totally true. Thankfully I have a supportive partner. What you’re talking about is a second psychological minefield all by itself.

[@dangallagher6176]

1000%. The idea of willpower is outdated, the more we understand what makes us tick, the more we can make ourselves 'tick' in the right direction

[@andianderson3017]

@@dangallagher6176 Willpower exists, it’s just an incredibly finite resource. You can’t use it to keep up a diet for long periods of time. It burns out. You use it to for building habits or thought patterns you can leverage into new systems, expecting it to get used up fast. But yes, the old fashioned idea about how it works is terrible. People who tell others to just use willpower already had something about their personal context which meant they didn’t need willpower to get results-something else made it easy or provided the energy.

[@Paul-yk7ds]

As someone who doesn't really struggle with weight loss and never had big emotional issues around weight, I would agree. To me, losing weight is pretty easy. I follow a calorie deficit, and yeah I get a bit hungry, sometimes I get impatient about results, but ultimately it's no big deal, I can mostly stick to the diet and get results over a few weeks or months. But I see so many other people really struggle with dieting. But why is it hard for them? It's certainly not that complicated: Eat a bit less than normal, and tolerate some hunger while you keep doing that. It's not the most fun, but it's so simple. Maybe some part of the problem is fad diets confusing people about what actually causes weight loss, but I think the bigger problem is with the psychological issues, which some people have way more of than others.

[@daniellecheyennepalmer4156]

I don't think I've ever felt more "seen" by a fitness type video. I had an eating disorder in my early 20s and I was obsessed with the scale. I was able to overcome it, but I have struggled with losing weight off and on. I have tried counting calories, macros, points, steps, you name it. Anything with numbers sends me into the same eating disorder headspace I was in all those years ago. As a result I have been feeling like weightloss isn't possible for me because I get so anxious when I try counting stuff. This gives me so much hope.

[@LilithBlack-s4y]

Me too! ❤

[@warmlavender5525]

Same that’s where I’ve been. ❤

[@faymissk]

are you Samantha? jk jk

[@howardfairbanks6965]

My wife had a weight number fixation, and by having her change the scale to kilograms, it *completely* changed her outlook. Now she was no longer fixated on some number, because as an American she had this Freedom unit lb number burnt into her brain by 17 magazine or cozmo or whatever, but by just switching from pounds to kilograms, she was able to just be like "okay, I'm trying to lose 250 g every 5 days" or whatever, and the number on the scale wasn't really a goal she was shooting for anymore. She started finally just looking for momentum until she looked the way she liked. Small tip, may work for some people that have number fixations to switch to a different measurement system

[@MercilessBreed]

The rest of the world welcomes you to the sense system, Brother 💪🏻

[@LadySwan333]

May try this

[@CosmicValkyrie]

That's one good reason to get off the medieval system.

[@Trevelyan2]

I actually did this on my bench- Partly by accident, but not knowing the exact weights I used to lift with made me properly reset my expectations and now I enjoy going on my calculator dozens of times a session 😝

[@mcfarvo]

I also switched to kg (although I can easily do the conversion in my head), I like that I just look at 2 digits and then the minor fluctuations are ignored (e.g. 85kg could be 85.0 or 85.9, which is a couple lbs margin)

[@user-fy1hr6zv7p]

I've ditched ultra processed food and eat meat, fish, vegies, fruit and dairy. I lost 16 kg in 3 months and maintain new weight without any problem and without tracking calories.

[@JamTaylor69]

You’re a good dude. Aside from all the jokes and lightheartedness in your videos you always show an incredible amount empathy and understanding of what you’re talking about

[@chicuonghua3027]

the jokes make his videos tremendously better

[@stepraven]

No cheeseburgers fatty

[@Keekay91]

Thanks for all the valuable information and humor. Started in February 2024 at 300lbs and am at 250lbs now. Last weigh. As a longhaul trucker ive customized my diet and excercise in line with your advice and suggestions. My jawline is visible my shoulder and chest muscles are more visible. Friends and Family have noticed physical changes. I use resistance bands for higher weight and chest muscles due to space management within my truck but i also use 15lb weights with controlled slow reps. Again, thank you.

[@ClipZone111]

Hows it going?

[@stayathomemess]

This is exactly what I needed. I cannot keep up with religiously tracking my calories. It makes me too food obsessed and I feel like I can't live my own life.

[@mhead81]

keto/carnivore if U wanna lose fat and be healthy. Don't know why they pushing any other diet s.

[@kylebutler1101]

@@mhead81 because the overwhelming body of scientific literature and the real world experience of tens of thousands of competent Bodybuilders, Athletes, Fitness Models, PT's, Nutritionists and Dietitians for decades suggests people can get great results while eating SHOCK! HORROR! Rice and Broccoli along side their Chicken Breast. Wild I know.

[@JakeWright-xu9lw]

@@mhead81because any diet that creates a calorie deficit works.. carbs and plants aren’t evil. This is coming from a guy who eats 1.5-2 lbs of meat a day.

[@rach8914]

@@mhead81keto isn’t sustainable for the rest of your life imo. So if u lose a lot of weight on keto you havent learned how to eat balanced including all food groups and are bound to returning to your old eating habits after the diet.

[@katiepowell28]

@@mhead81 keto is indeed great for fat loss, but eating carbs with protein is superior for muscle growth, which is generally better for long term health and even weight loss (if you're putting in the work for muscle growth). So yes keto is imo the gold standard for actually just burning fat and losing weight, but if you want to gain a bunch of muscle and tone up, eating carbs will be much more efficient and effective (and you'll likely feel a lot better and happier).

[@Monsoon1973]

"We don`t need perfection, we need consistency!" That´s the key. Awesome, great video.

[@markstevenson2492]

Fun fact my PhD supervisor (rest in peace Steve) was originally a journalist before retraining as a scientist. He worked at teen magazines (they just have a couple of guys that write all the same group of interest magazines saves on cost). All of the quizzes, reader questions and articles were made up by a bunch of middle aged guys.... the more you know!!!

[@oambitiousone7100]

Bet the weight of celebrities was too.

[@LafemmebearMusic]

So few comments on this … 😂 cus y’all dudes would have to admit… nevermind 😅😂

[@DK.448]

You don’t surprise me 😅. I’ve heard it’s the same for s** lines. Ugly people or grannies sounding breathy and young on the other end of the line. 😬😅😅😅.

[@LintheKumofan]

I mean so are a lot of women's fashion companies. Victoria's Secret to name a major one that encourages very unrealistic body images.

[@rue6914]

@@LafemmebearMusicthey Not Like Us

[@denisegarcia4435]

This is EXACTLY how I'm losing weight! Not an overnight fix. It has been 20 months & counting. How I wish I knew about this at he start. I'll be sharing this video with others because u do a better job explaining it than I do. And thank u for all u do! U have no idea how much you've helped me. Blessings! 😊

[@autieglow]

This hits home so fiercely. I just went through all of this and have struggled my whole life with disordered eating, on and off. Tracking calories makes me slowly descend into terrible mental health and obsessive practices. Thank you for the helpful advice, Dr Mike.

[@joelama23]

thanks Dr. Mike for being so understanding on this topic. People who haven't had to undo years of bad habits and rebuild their relationship with food/themselves don't understand the struggle of it all. As someone who has lost 80+ lbs, I really hate the "negative reinforcement" people put on themselves or onto others. Calling yourself/someone a "fat slob" or "fat piece of shit" is 1) cringe, have some (self) respect and 2) builds a terrible relationship with food/ skews healthy habits. Positivity is possibly the best thing you can do to lose weight. In my experience, it made me feel like i could finally climb out of the hell I had made for myself and gave me the confidence to persist. It made me want to eat healthier so I could improve my lifts/runs. It no longer felt like an endless cycle of failure and embarassment. Anyways great video, love what you do man.

[@pablowentscobar]

I have a piece of 12x12 plywood in my bathroom that I wrote "FAT" on it. Every morning I stand on it to see how I'm progressing.

[@iamchristenlalala]

Lol iconic comment

[@givemethatfilletfish]

Holy shit 😂

[@stevep4236]

You mean "Phat"

[@Lee-ed9wv]

🤣

[@briansteagall350]

My note with the last 4 years of weigh-ins is titled "Fatty." Whether I'm on a bulk or a cut, it's always accurate.

[@troyii435]

Personally, another reason tracking all of this can feel "icky" is because it can kind of feel like you're treating yourself like a computer or a robot and food as simply a resource, which can feel inhumane and kind of like a disservice. A lot of people treat food as something that brings people together, something that has a lot of nostalgia and emotion and connection tied to it, so tracking and aligning yourself with statistics around nutrients can feel like a threat to that.

[@OfficialExqui]

But food is literally just that, food. A fuel source to keep you alive and moving. The sooner people realize it and stop dwelling on food for anything else in their daily lives the sooner they can actually work on their relationship with food. Daily food is supposed to be boring fuel, only that way will having some special meal with other people feel special because it will stand out,

[@ThatMagaLife]

Eating shouldn't be a social activity. Food is fuel.

[@troyii435]

@@ThatMagaLife Well many things can be viewed like that. But food is unique because it’s one of the rare things in day to day lifts that tends to bring people together physically and because everybody needs food throughout the day. Sure some more extreme people can’t afford to eat somewhat casually, but food doesn’t have to be just fuel for anyone, even very low body fat people. There can be a different approach for different circumstances or a different application of the counting calories approach

[@ThatMagaLife]

@troyii435 the point is, the people with the greatest physiques, see food as fuel.

[@-Couch_Potato-]

Good take, but viewing food as just fuel helped me to stop letting food to control my life. Now I have no problem leaving food on my plate if I think that that's enough (especially in restaurants, I had the "I/someone else paid for it, I GOTTA eat it all!" mentality)

[@Madchris8828]

The dieting videos are my favorite amongst the RP content. The nutrition series is some of the best diet content on youtube imo

[@Oi-mj6dv]

Agreed

[@lloyd4011]

Cool video doc, and good timing. My partner recently decided to lose weight. Previously she tried fads (to my annoyance) and she could do it. It was always temporary. Over years she has steadily gained weight. Nothing extreme, but recently she was quite upset by it. She was upset by the weight also! Tracking macros is off the cards. She actually is too busy, and it's an unnecessary hurdle. I started her off with breakfast. I made her two types of breakfast. Finely balanced, nutritious and filling. She snapped it up, and after a month, it was the absolute standard. A habit she doesn't even have to think about. The best part? She is less hungry throughout the day, and no longer snacks in the evening and afternoon. Bonus: she was losing (on average, scales didn't really appear until recently) 1lb a week, by eating a hearty breakfast! So, she mentions food again, talking about weight loss. Next step, lunch. To be fair, I only discussed options with her, and she came up with some easy lunch ideas that both feed her, and maintain her hunger levels. She did it herself. After a couple of weeks, and up until recently she was dropping 1.5 to 2lb a week. She hasn't been hungry, eating solid meals. Losing weight. Now she has seen that she can in actual fact control her bodyweight, she has been bolting on other things. Everything is sugar free - easy win. She doesn't touch alcohol or wine at all in the week, has a glass or two on the weekend or events - easy win. The biggest thing I saw, was that she adopted a mindset of small but long term changes. Changes that will last a lifetime, and be easy. New habits. Not drinking low calorie soup as lunch and dinner for weeks on a time. I actually put it down to one of your videos that you posted at the beginning of the year, where you basically slammed "new year new me" and resolutions. You warned heavily against dramatic sudden changes, or excessive amounts of change. So I bided my time, then paraphrased your video (mainly by removing the stuff that would offend her or weird her out). Not sure where this is going, but thanks Mike 👍

[@greentara291]

Good on ya, for being such a supportive, proactive, non-shaming partner!

[@Elizabeth_Lynch]

I love that you're helping her. I am also very busy and my husband has been cooking me lots of healthy food to help me get lots of protein and vegetables, and I've also found focusing on protein and less carbs for the first half of the day keeps me from energy highs and lows and snacking as a result, so after all my attempts to lose weight this way doesn't even feel hard. I'm doing a healthy diet of maintenance calories with high protein and resistance training, possibly to go into a slight deficit if I haven't reached fat loss goals when the extra benefits of the beginners phase of resistance training runs out. I don't think I could have changed all my habits alongside my demanding job without my husband's help with the meals etc.

[@iamchristenlalala]

Thanks Dr. Mike, for understanding us 1.5 females in a way that 17 magazine never could!

[@ShivaKitty1]

It's now 2.5 females, because I subscribed a couple weeks ago. I think I count as a whole female, instead of .5, but who knows.

[@kimilsley2040]

Me too. I think he is awesome

[@Electragirl5]

Slayyyyyy girls girl! 💅🏻🤣

[@taniaazhangg]

Hearing you change the narrative on “cheating” nutrition goals (e.g. having a burger after a night out) as let’s try better next time, rather than in the tone of failing, is helping me along with I am sure a lot of people with eating disorders as well as binge-eating disorders. It’s that inner voice criticizing falling “off track” certain nutrition goals as failure is what is fuelling my binge-ED and even though I consistently weight lift 4x a week, that inner talk around food is a giant beast to tackle, so thank you for this. You gained a new sub ❤️

[@AlexCalderGlaive1976]

When the switch flipped for me and my head got in the right space I just started with portion control, cut out the beers, and started one of Dr Mike's dumbbell routines. It all started to gel about 4 weeks in for me. I'm a little past the two month mark and clocking about 224lb down from 255lb. I listen to the good doctor in the background while getting work done and tweak my workout based on what I learn that fits me and my goals. To make it more crazy I'm 47, have broken my back within 3 years, have an unrelated L1 compression fracture, an ileostomy going on a decade, and yes my GP and all of my specialists are on board with what I am doing. If my old beat-to-crap ass can do this, you can to my friends.

[@NRBToronto]

As someone who has struggled with disorderly eating her whole teen and adult life, I am deeply grateful for the information you are sharing in this video. Calorie counting and weigh-ins are highly triggering, even with a healthy person such as myself that wants to get in better shape and gain some muscle. Thank you

[@MsSturbuck]

Man it-'s easy to get obsessive with calorie counting especially if you've ever had eating disorders.😢It's like a trauma that comes back when you have to rely on numbers instead of your hunger cues

[@marnegro8079]

I know exactly the feeling 🥹

[@ryptoll4801]

I'm really grateful for this! I'm a woman and have struggled with eating disorders in the past. I still have a really hard time with the numbers exactly like you described. It puts me into an emotional roller coaster, and feeling like I'm doing better the less I eat, which just spirals down into obsession, starvation, binging and a fucked body image. 10 years ago I weighed 180lbs and was determined to lose that weight to get back down to the 130lbs I weighed back in my teens. But I did it all the wrong ways, lost the weight in bursts of starvation, and then eventually gained it all back. Now I'm back at 180lbs, again wanting to get back down to roughly 130lbs. (Fyi I'm 5'6 tall so 130lbs would put me at a bmi of 21.) But I really can't weigh myself excessively, or count calories daily, without it just triggering those eating disorder demons of my past. Because back then I did weigh myself obsessively every day and jotted the number down to each decimal in a notebook, and I obsessively counted every single calorie for each of my meals and every drink I had. I was determined to eat as little as possible and going above 500 calories in a day wrecked my world. It went to the point where eating ten slices of cucumber made me anxious. Eventually I did break that mindset and settled back into not giving much of a shit about what I ate or what I weighed. But then I found myself back at 180lbs, or actually closer to 185lbs, and being kinda bitter about it. Like I'm back to square one, and it was really all for nothing. I did actually start losing weight again on my own now, doing basically what you're saying here. I weigh myself only once or twice a month to get a rough idea of where I'm at. I counted my calories only once, to check how much of a surplus I was generally dealing with prior to starting. Then I figured out roughly what I should be eating for it to be around 1500-1700 calories without changing my diet too much. And then I just stick to that. I never eat past the point of feeling full, I avoid high fat foods, I only allow myself small pieces of cake once or twice a week, etc, but otherwise eat pretty much the same as ever since recovering from my eating disorder. And it is paying off. I must not be having as much as a 500 calorie deficit as I've only lost half the amount of weight I intended, but that's fine. After 2 months I've gone down 1 clothing size, which I back in my eating disorder days learned is roughly 5lbs. So I must be having an average of 250 calorie deficit, which is a great start! And imo a much healthier approach than to eat as little as possible and obsessing about numbers. I do plan on continuing like this until I get to a point of needing to make some kinda adjustments. Then re-check my bmr and re-calculate how much I should be eating, with a new plan. Maybe by next month or so, if things continue this well. I'll eat at maintenance (basically means eating more freely but still avoiding excess unhealthy foods and still not eating beyond feeling full) when I feel I need a break. I already had one such period due to vacation and it went fine, I did not regain what I had already lost the prior month. Basically I do lightly push myself to deal with the numbers at least just a little bit, to help ensure I'm not going completely off track, because I can count calories and look at the scale as long as it's not often or very regularly. I have to be able to forget about it in between in order to stay sane. But also doing the occasional weighing and calorie counting does actually help boost me to feel secure that I'm going in the right direction. Also, I hope that by pushing myself just a little to look at those kinda numbers again, it might help me defeat those old eating disorder demons for good, which would be a bonus. Also, I absolutely refuse to believe that just because I've had an eating disorder, I can't possibly lose weight in a healthy way. That is utter bullshit that some people say, and I'm not here for it. I believe I just need to be a little more careful and more observant, and that's all.

[@kierangallagher5687]

Mike pretending he didn't want to read his sisters teen girls magazines... yeah right, dude was waiting by the mailbox for them each month

[@BigB_0]

😂

[@incogneeto2418]

I read them a couple of times. One had a section where teenagers could ask a doctor questions. One question was "can I get pregnant from swallowing" and mfer replied "no, just make sure you swallow a condom"

[@nickknight8065]

Dude 😂😂😂

[@Bunny11344]

One of my exes told me he read his sisters to get better segg advice lmao

[@AngryOscillator]

This was pre-internet days.... he didn't *read* them exactly

[@itsot12]

Mike is the perfect example of not judging a ripped guy by his cover. I think a lot of people might look at Mike and first assume he's just a meathead, but once he starts talking it's obvious he has genius intellect. He also looks like he'd be super stern and drill sergeant-like, when he's actually one of the funniest people I've ever seen anywhere, not just the fitness sphere

[@overcomerbtboj]

I definitely get the feeling that mike is a lot like my trainer- the loveliest person to know as a friend but completely merciless in the gym during class - mo mercy with the reps 🤣🤣

[@Return2Nothingness]

Did you make this video for me specifically? You made this for me specifically.

[@phenylpyruvicoligoph]

I went from 215 to 175 pounds, life style, diet, exercise changes, took 5 years. Slow and steady is sustainable. Rapid loss is an illusion, you will not be able to sustain it and will go back up or yo-yo. Change things gradually and stick to those changes.

[@canadianfirst8326]

11days left on my 10week weight cut. Using the RP app ! I hit my goal weight today. I’m going to smash my goal , do my photoshoot and enjoy my rewards . Flip to maintenance / clean bulk for the summer and then mini cut again for Christmas vacation. Thank you RP You are legends

[@janicetorres3454]

This is the most logical and open way I've ever heard health and fitness being discussed. It's funny, engaging, and touching on all the aspects that affect weight loss especially for women. This is *exactly* how I talk with my friends so I am here for it!!! I saw you on Diary of a CEO and was captivated by your info and delivery. I'm in!

[@bentolmachoff]

Thanks for addressing this topic. I lost 120 pounds strictly from dieting, but picked up a nasty binge-restrict eating disorder along the way that made me gain about 40 of those pounds back. It's something I actively went and seeked treatment for with a therapist for, which helped a lot and I'm still navigating trying to lose not just the weight I regained but a little bit more while knowing I have the freedom to have treats or enjoy meals out without feeling guilty.

[@fartyknocks_6536]

Found this channel this week and have been binging it honestly my new favorite youtuber

[@alextemplin2087]

In 2019, I weighed 210-215 lb and I decided it was time to lose it. Getting obsessed with that number was what fueled me. The more I saw it decrease, the harder I worked to see it decrease more. Once I hit about 175-180, I even started running 5 miles every single day. I hate running. But I got down to my goal weight of 150. Then when I stopped running (bc 5 miles/day isn’t exactly sustainable for most people), I had PERPETUAL anxiety that I was going to gain weight. It never went away. I did start to gain weight about a year ago, and the deep wounding i feel when I see the scale now is insane, esp because there’s the added feeling that I “failed.” That plus the fact that I hate running has made getting back in shape some insurmountable goal. The fact that you address this in this video gives me hope again. 😭

[@Indriyal]

Hey I feel you ! I know you can do this ! Sometimes we are asking ourself to do it a way that is not really aligned we what we truly want because we think it’s better and we « should » do this but it’s actually better to find something that we can sustain as you mentionned Concerning cardio Mike has released a video recently where advise among other things to vary types of cardio in order to make it more enjoyable thus sustainable, I think it could be interesting content for you ! Anyway, wish you the best ! You got this !

[@finnbar397]

Wish you good luck!

[@jono601]

Wow. Running to lose weight is pure torture. Running for 1 hour only burns a couple hundred calories at best. Who in their right mind can do that? Walking on the other hand is way more sustainable. Sure. It takes way longer to burn calories compared to running. But I can walk for 8 hours and burn a good chuck of calories whereas no human alive can run for 8 hours.

[@BallstinkBaron]

Try a martial art like bjj or muay that you don't even realize you're doing cardio because it's all so you don't die lol

[@daltonbuchholz5061]

@@jono601…. Plenty of people run that long

[@laulsdubber4612]

Best video I’ve watched!!!! Thank you 🙌🙌 counting calories for someone like me with a history or disordered eating and body dysmorphia is so stressful and you forget to just listen to your body…

[@jamiekirkpatrick96]

"unless it's Orlando Bloom from Lord of the Rings" Doc truly embracing the Gimli memes

[@ginogarcia8730]

I love ya Mike your training advice is the best the internet has ever had

[@techt-125]

As far as dieting without counting, somone once told me: Think of hunger as a scale from 1 to 10. 1 being hunger pains, dying from hunger, and 10 being loosening your belt and feeling sick that your so full. If you can keep your hunger at a 7, your golden.

[@esteehanvey5647]

calorie tracking throws off my hunger/fullness cues and I’m not sure why. when I’m thinking in terms of how much I have left for the day, I don’t pay attention to if I even need or want it. I just eat it because it’s in the budget. and then I spiral and binge :/

[@CommieHunter7]

Props for calling out the lack of icons as a contributing factor to problematic beliefs a person may have about themselves.

[@truthseek3017]

Commiehunter, what a foolish name.

[@CommieHunter7]

@@truthseek3017 agree

[@droksid]

The secret to my success was moving far away from all the bad stuff and changing all my delivery app passwords to something random. I only buy groceries via car pickup to reduce temptation. But most importantly - if I have a craving and it's enough to get me to drive 40 minutes away, I do it. So it's nice to hear you are promoting this.

[@enumclaw79]

I track nothing that goes into my mouth, except for keeping a rough mental count on protein to make sure I'm over 150g a day. It's just too tiresome to constantly try to figure out all the nutritional info for all home cooked meals I eat. Instead I weigh myself every single day and log it into excel. That way I can see what the trend line is doing over the last month or two. It's not hard to just adjust my eating accordingly from there. It's not like my calories have to be perfect daily, just good enough over time. I'm currently on a 12-week cut and planned to loose about 400-500g a week. I can do that without counting calories so long as I know my weight. Looking at my spreadsheet right now, it tells me I've lost an average of 541g a week over the last 6 weeks, so I'm a little ahead at the moment, but I know that'll slow down over the next 6 weeks as my body fat goes down. So long as you can accept reality on an ongoing basis, it's not rocket science.

[@spikeyspike79]

I do the same and it works long run

[@BallstinkBaron]

If I swallowed that many dicks on a daily basis I wouldn't track what comes into my mouth either lol

[@TheRevScare]

Very many people cannot accept reality on an ongoing basis.

[@isaac_rodriguez17]

Exactly the same thing I do, except I weigh myself weekly, every Monday before food. Losing somewhere between 0.3 and 0.7 kg per week, which is very sustainable. Also satisfying to see the trend line go down once you put the data into a chart

[@enumclaw79]

@@isaac_rodriguez17 cool, whatever works! :) there's two reasons I do it daily; 1) I'm impatient! 2) it smooths out the random weight fluctuations. My weight is fairly consistent, but some days I am kilogram heavier than yesterday and if that was my weekly weigh-in it'd piss me off lol

[@celestehammell4067]

Dr. Mike, this was my life story about scales and weight loss. I am 68 year old grandmother and am beginning a strength journey to stay engaged in an active life. I work with weights 3times a week and try to keep moving the other days (6000 to 10,000 steps). Looking to stay in this process. Thank you a million times over. ❤😊

[@robban556]

I love the way you bake in stories into your videos, pretty much all of them have funny scenarios where the thing you’re talking about plays out

[@ryanthrives5152]

I think fat shaming myself is what got me to step into the gym again. I was ridiculously over weight and unhealthy! It took some serious self talk to get in there and consistently.

[@Eyelessfaces]

I actually used to have an ED and have been wanting to cut after fully recovering the weight I lost and more without triggering myself, I really appreciate this video. Thank you Dr. Mike!

[@kimpeluck]

I recommend everyone to find the book titled The Secrets of Longevity and Vitality ; it goes deep into all of this, and it changed my life

[@suhhh950]

i found that eBook on your channel. Thanks for sharing

[@pcdwellergaming8096]

Who is the Author?

[@pcdwellergaming8096]

Nvm this is some fucking bot

[@BotDetector-44]

@@pcdwellergaming8096 And it's also damned malware, don't download crap from random people on the internet

[@slickiej9716]

@@pcdwellergaming8096so is the book good or not?

[@ms.sharon.7581]

Love this content I’m a 5”8” female in the 215 range. I have dieted all my life have lost and gained over the years. I do train in the gym and eat fairly healthy but the consistency with my eating falls off during the evenings binge eating is my issue. I’m still a work in progress. ❤

[@RG001100]

Here's hoping you can fix inconsistencies & reach your goals!

[@PassportPowell]

00:01 Losing weight without tracking macronutrients and body weight 02:35 Societal pressure on weight standards affects self-esteem 06:57 Losing fat without tracking macros is possible and freeing 09:13 Monitoring progress without counting calories 12:49 Consistency and positivity are crucial for building healthy eating habits and achieving long-term success. 15:04 Support building habit-based fitness lifestyle 19:11 Future technology enables permanent youth and strength. 21:08 Focus on looks over weight for fat loss progress. 24:34 Flexibility of mind is key to weight loss journey.

[@Madchris8828]

Dr Mikes valley girl accent is wild 😂. WTF

[@nme_mma]

That got me rollin 😂😂😂😂😂😂

[@pantsuslayer8631]

That got me acting up

[@Quartered_Rodent]

Came out of nowhere with that side story. I needed the break from the edumacating.

[@danielcox2135]

And they went to the club, did hard drugs, and came home with strange men. Lol

[@kylechermak7092]

I track my calories. I like the assurance it gives me. Cannot imagine not doing it. Even when I don't put stuff into an app like MFP, I guesstimate in my head and keep a running tally of calories / protein.

[@kwnfitbykira]

Stacey is my favorite character Dr Mike ever plays 😂

[@Exoticho3]

HAHAHAHAHAHAHAHA

[@madonnaprevite2704]

Watching a Dr. Mike video is like watching a combo SNL/Mad Magazine skit. You just don't know how it's going to turn out. I like his Stacey character sooooooo muchhhhh!

[@Nick.....]

I’m more of a Kelsey - “The Android Girl” typa guy.

[@crispypicasso66]

Hey man, real talk i found you completely by accident. I been working out for years now and more or less i just been throwing things at the wall and seeing what stuck. But the way you speak on things honestly makes me feel so dense not realizing the logic thats there. You’re a great guy doin great stuff, appreciate you

[@DrSourPurp]

Last April I was drinking at least 14 beers a night and over 300 pounds. Today I'm sober a year and at 190 pounds. I didn't count calories at all.. I did keto keeping under 30 grams of carbs a day and lift 3 times a week and do moderate cardio like walking. This channel helped me a lot, I appreciate you, the information given helped me change my life.

[@PedroLuis-yp9ed]

This video was amazing. Thank you so much. Got a 28 yr old at 435 lbs that I have no clue as to why he listens to me and no one else, but I see I’ve been doing half the stuff you mentioned. If I do the other half I’m sure to get him hyped up even more.

[@theviper2176]

The big change to the fear of stepping on the scale came when i decided not to care about daily weights and only care about the weekly average. So what if i gained 2 pounds one day, so long as my average on sunday is lower than last week, I'm happy.

[@jessicawilson1751]

Perfect time for this video! I'm a 33 year old woman, I just ran my first half-marathon this past Sunday, and now I want to lose weight and build more muscle (I have a history of leg injuries because I slack on hip and core workouts). I want to keep my body strong so I can continue to run half-marathons, but I also know that losing weight should allow me to run faster. I'm very happy with my 2 hour 25 min time for my first half. My next goal is to run a half-marathon with 10:30 min/mi average pace. My problem is that I don't think I'm tracking my macros correctly, and I'm struggling to lose weight.

[@drkmwinters]

Second! For my 1st fat loss phase I could only weigh myself 1x a week because the scale impacted my emotions too much. After 8 weeks I was down 5 kg & building muscles. Am now doing maintenance and weighing myself every other day.

[@shawnhowland8633]

Awesome video once again. I am an Emergency Physician, MD, with a fellowship in Obesity medicine and had a weight loss clinic in the past. So I am extremely familiar with all aspects of health, diet, exercise. I have to say this guy's information is near perfect. I felt like with overwhelming majority of diet and exercise influencers were never able to relay close to all the correct information including the physiological and psychosocial factors. But, damn, this guy just keeps relaying wverything great, better than me. Inspirijg for sure and great to know pwople still relay, true, accurate and unbiased information and are not all about making more money through popular fad diets and better than true exercise. Keep it up man.

[@ZachSeaman]

This “no tracking” approach worked for me and eventually I did get comfortable with measuring. In the past, getting on the scale was too harsh of a reality check if I knew I had “let myself go”. I didn’t want to know how far I’d gone as that would further demotivate me at the time. The extra effort to track macros, steps, weight, and change your diet can be so overwhelming, especially given you haven’t built up the habits (if you had, you likely wouldn’t be in the position you’re in). The lack of tracking was helpful in getting started with one small change at a time. Eventually, I grew to track macros, steps, and weight but it was when I felt I could handle each thing.

[@RenaissancePeriodization]

Awesome stuff!

[@SouthT1978]

My goodness did I need this video and this message. Hearing that it is normal to see my weight loss slow down and maybe even fluctuate up and down from one day to the next but to keep at the plan that's been working and don't try to give myself extra obstacles gives me so much more hope and optimism.

[@thiefvr8266]

Thanks doc, you’ve helped me lose 75lbs in the last year and a half while putting on some nice muscle

[@andepandypunkinpie]

Identified...heaviest for me was 277 in 2017, started keto in 5/22, made it to 142 about a year ago and i TRIP OUT when the number goes up and stays there for more than 4-5 days.....guilty but I am working on it....thank you for this video. I am about 21% body fat and VERY proud of myself but I have the unhealthiest relationship with the scale...

[@Ouzzel]

I’ve lost almost 100lbs from my max. Never wrote down a thing, just kept up with a rough estimate. Cut out all the high calorie processed stuff, got better alternatives, and if I do have them make sure I don’t overdo it.

[@heavy379]

Yes currently sitting at 101 pounds lost

[@chemistress293]

Respect!!!👍

[@SPbaseball3]

This dude is halarious and extremely smart. So glad I found this channel.

[@dangernoodle2868]

The part where you're counting calories and you're "extra good" made me feel seen. Dr. Mike knows how I be.

[@sebastianblake6119]

Same here, I’ve got myself at 700 cal daily deficit, but I’ve caught myself feeling absolutely awful about myself if I don’t have like 300 or more calories left at the end of the day. I have to make an active effort to tell myself, that hitting that calorie count is okay.

[@chemistress293]

Feel you

[@LukesHardware]

​@@sebastianblake6119 If it helps I'm in the same boat, I'm already at a 1000 ish calorie deficit but subconsciously don't want to hit my 2000 calories per day so I often fall short. Here's the thing I learned this month that was HUGE. It's not sustainable when you're at 1000 calorie deficit, you need every calorie out of that 2000 set for the day. 10 out of 14 days I'll be anywhere up to 200 calories short of the 2000 and I get really hungry, and after a week I have no energy at all and my partner tells me my mood is changing or my energy is low. Now this is just what works for me so take it with a pinch of salt, but I do and will continue to struggle to hit whatever number of calories I'm allowed per day so my solution is this: (Maintenance is 3000 calories, goal is 2000 calories) I actually eat around 1800 per day - that's a weekly deficit of 1400 calories FROM MY 1000 calorie daily deficit, it's not healthy. To fix this I've added a refeed twice per week where I can have an additional 700 calories and this removes the phycological issue I have of daily calorie targets. When my brain knows it's a refeed to catch up on calories, there's something about that my brain understands and is okay with. So I'm 2000 calories daily except twice per week, on any day, where I can have 2700. This works amazingly well because I can either reintroduce foods I can't currently eat like cereal or toast, because 2000 calories isn't enough to have those foods as snacks whilst eating proper meals, or I can continue as normal but have a REFEED meal, not a cheat meal, there's a difference. I've been clean eating for 3 months now but yesterday I had a pizza from Papa Johns which I easily fit in to the 2700 calories, it was dinner and then a few slices for breakfast the next day. Obviously the better answer is - if I'm already at 1000 calorie deficit, which is around the maximum safe/healthy amount for 1-2lbs per week loss, I should be eating 2000 calories per day (for me and my body based on BMR and TDEE). But because I can't seem to do that these refeed meals level me back out to 2000 calories per day over the week, there's no cheat meals because the calories are accounted for and are a part of my planned deficit. I hope this helps anyone else who has a similar problem to me, I could set a calorie goal of 3000 per day and I still wouldn't eat it😂 Refeed is definitely the best way I've found to keep me going, keep my hormones in check, mood up, energy levels good. If you think this might be for you, just remember you can't leave too many days between your refeeds because 5 days at 1200 calorie deficit is too long and you will start having mood swings, low energy, you'll stop exercising and all sorts. 2 refeeds works for me, but you may need more - so instead of having two 700 extra calorie days, try 3 days with an extra 466 calories if your energy is too low or your mood is affected. Good luck everyone! Mike if you're reading this, thank you for everything you do - and I'd LOVE to hear your opinion on how I'm dealing with this and if it's good advice for those in a similar position to me. - Luke

[@LilithBlack-s4y]

Thank you for this. I became anorexia (exercise bulimic) due to tracking my food in college. I’m ocd so I became obsessed with counting calories and weighing in. Now at 51, recovering, since it’s always there, I shelved my running shoes and am hitting weights 5 days a week. I don’t weigh myself I only keep very loose track of protein grams. It’s very much helped me rediscover listening to my body needs and not being obsessive about it. I’ve committed to fuel my body for all around health and happiness. Side note: your sense of humor is BRILLIANT. I would love to know your opinion on Dr. Stacy Smith, I find her very informative.

[@rofljail1912]

Nice to see you talking about growth mindset with clients

[@alexdmrgs]

This channel grew so damn fast. Been an RP follower since 2018. I think they got over 1 mil followers within 2 years

[@thecandychampions]

OMG, I was fucking losing it when you started telling stories by the end. Your experiences and history are a great glimpse into what drives you here. Seriously, keep it up man. Love the content. I'm here for all this.

[@Iron.Historian]

Calories keeping you big as hell.

[@j.e.t.v4016]

A.....um... You're not wrong.

[@Sulamanjansulttaani]

Nah. My appetite keeping me big. I can control it by training but when for what ever reason i stop training i instantly turn into a fatblob. Its a give and take but thanks to it im big.

[@LimerickKing]

@@Sulamanjansulttaaniyou just proved his point

[@JeffreyGFlegler]

@@Sulamanjansulttaani I can relate all too well.

[@navnnavn1226]

These comments gotta stop

[@laurenajkirby]

Thank you so much for this content. You show so much sensitivity to the things outside of someone's control that leads to the harmful reactions to weight and macro tracking. I'm now in a position where I don't spiral about it anymore, but for years I had to avoid fitness content on social media. I never knew any of this could be for people like me.

[@trainyoumust]

Dr. Mike you are so good, this is meta-coaching, awesome stuff ❤!

[@RenaissancePeriodization]

💪🏻

[@nickygirl695]

I laughed and cried at this video multiple times throughout. It was inspiring and helped me reaffirm my resolution to hit 120 from 108. It’s slow going and looking at the scale can indeed be icky but making progress is super awesome and I needed to hear a lot of this. Thank you Dr Mike! (Stacy and Sheila’s exchange had me dying btw 😂)

[@RakugothDajjal]

14:52 "What the hell is wrong with me?" 💀

[@traubista6068]

Thanks for this. I'm a 49 year old female hitting menopause. My height is 166 cm and I weigh 68 kgs which suggests I'm getting slightly overweight based on my BMI. I've been through silly diets and such, but realised consistent workout and a healthy, balanced, but not super strict diet is the key on a long run. I do both strength and endurance training, feeling physically quite fit. I can run 5k in 33mins, bike 35 km in 80-90 mins and pretty much can row on the ergometer for an indefinite amount of time. Those numbers are not super impressive for an athlete, but in my age group I consider them rather impressive. Yet, I looked at the scale just yesterday and it made me feel like vomiting. The number on the display is what I call gaslighting...like how I see myself in the mirror (not too bad) and a number that suggests I'm being kinda fat. Today's beauty standards are so extremely damaging, comparing our bodies to others will take us nowhere and yet, we're being forced doing it so. I feel sorry for the young generation, who grow up surrounded by fake influencers throwing proper BS at them on a daily base. I mean,, if those numbers freak me out so much and I'm actually aware, I just can't imagine how let's say a teenager with a developing body could feel completely out of it. I love your approach and explanations, again, thanks for helping us out with your sanity, when the world seems to be going all fake and completely insane. Scales don't often represent reality, as muscle weighs more than fat, so my motto is as long as I feel fit and healthy, fuck the scale. Really, health is all that matters.

[@luceatluxvestra2125]

I'm in a similar boat to you. Except my weight exploded when i got to your point for no obvious reason (except of course effects of low hormones). Among the few I'm following, Dr Stacey Sims advice has helped. You might want to check out her work. She focuses specifically on active women through menopause.

[@djsherrill6309]

14:30-14:51 is the greatest clip Dr Mike has ever released. 😂😂😂

[@intriguedviewer501]

💯

[@iiAirzhy]

frfr this had me in stitches, spot on

[@abeidiot]

yeah this definitely is his all time greatest

[@danielescamillajr3598]

Sounds like the fat blonde from big mouth!

[@SharkWithFreakinLaserBeam]

Sounded like Bob's Burgers characters

[@havaianas5780]

One of the best videos from this Dr. Mike. This guy is incredibly sensible. I counted calories and macros for a couple of months to become nutritional conscious, for educational reasons so to speak. Now I don't do it anymore and just try to eat sensibly. It's working.

[@alexanderbassett2901]

here for the data, stayed for the identity crisis @15:20

[@mitcht147]

That earned him a sub from me😂

[@michaeldehart3253]

I love my level of psychopathy lol. I track all my food everyday. I cook all my meals and calculate everything I’m going to eat for the entire day. I’m down 80 lbs in the last 1.5 years. I know it’s not for everyone, but I’ve tried many different methods. This is the only way that keeps me accountable. Having an app to plug in my meals makes it easier to manage.

[@SlLENT]

bit late but good job bro im down around 80lbs myself. love to see it

[@LarryReynolds591]

I'm sure Mike isn't a fan of carnivore, but it's been great for me as a fat ass. I've lost about 30 lbs in several weeks and I feel better and my bloodwork is better than ever.

[@TheLionfromLongIsland]

I was carnivore for 6 months. Yes, I lost a lot of weight. I also ended up a prediabetic with high cholesterol. Do yourself a favor, and try another way.

[@TheGeekyChef1190]

30lbs in several weeks is super unhealthy.

[@jodi9361]

This was so helpful. I'm a late 20s female, and I hit the 160 mark, and I felt like shit. But then I realized I've never been stronger, and I just recently ran a half marathon. I've taken the last 6 months to go "all in" and really focus on repairing my relationship with food. I finally feel ready to lose the weight in a way that's not so obsessive about the numbers.

[@alina-nx4un]

In my opinion, this is one of your best. Please do more on the psychology aspects!

[@BarkingSpiderAdventures]

Fat 40 year old here. I was a boxer in my 20s. A stacked short heavy weight. Life happened and 3 weeks ago the button popped off my favorite dickies shorts. Im a single dad. I cant afford a trainer so im digging through the bullshit to find help. You seem legit so i subbed. I put myself in a 500 calorie deficit clean whole foods and im tracking everything. I need those numbers. If i hit higher weight at the gym or hit under my calories or over 25,000 steps I feel good af. Yesterday i did 22 burpies before i had to rest. My goal was 15. I kinda got emotional. My hamstrings are tight af. My ankles hurt and knees protest every morning. My quads and back feel like ive been hanging out with college girls. So i added mobilty stuff in the morning before work. I will say my favorite part of all this is at work. Crop dusting the desk jockeys with protine farts, anytime i have to go up front for something has become the highlight of my day.

[@jerronconway3927]

I love how approach’s these types of videos from an actual trainers perspective

[@eglezidziuniene409]

OMG, I would love you as my trainer 😊 Just listening and feeling like I am doing not bad ❤

[@terrywbreedlove]

I have lost 10 pounds over this last two weeks. All I have done is cut the carbs to no more than 50 grams daily, and increased my daily walks. Still eating plenty of meat protein and I am not counting caleries. Basically cut out Potatoes and Breads and Sweets. I have had to cut back on some of my weight training because of Tendinitis . So this is a good time to walk and cut back on the foods. 60 years of age and starting weight was 270 now today 260 and feeling great.Target weight 225.

[@celestehammell4067]

My second time visiting this video and after today’s gym workout, I needed this truth reinforcement to keep going. Thank you for your integrity, passion for people and sensible application of knowledge❤❤❤❤❤

[@RaysOfPivot]

I was at 173 for like 3 weeks in a row weighing in every day. Trusted the process and pretty much overnight dropped to 170.5 💪

[@LukePighetti]

Pooping is wild, yo

[@RaysOfPivot]

@@LukePighetti I always thought my poops looked so small compared to how much I ate throughout the day

[@RaysOfPivot]

@LukePighetti and it wasn't really overnight but like 2-3 days. But I agree. My morning poops are an adventute

[@Bunny11344]

I still weigh the same but my clothes fit better my waist and arms got smaller. My legs and butt got tighter which I wanted I don’t focus on the scale

[@RaysOfPivot]

@@Bunny11344 nice!

[@acdcbrody]

I have disordered eating. I’ll eat nothing or I’ll binge. So I’m trying this thing where I stop eating fast food everyday and cook and not snack so much instead of going on a water fast. I’m glad I saw this. Taking little steps is best for my mental and I can still make some progress.

[@Dehura]

No, i dont like tracking calories because its so much work and math. Lets say at dinner i take 600g of stew that is made of 5 ingredients. Thats fuck load of math to figure what im eating there. 😬 And if my wife have made that food, how in the hell i can know how much she have used each ingredients to make that food. 🤷

[@sbsnate2312]

You can estimate, I counted calories for 3 months straight and after a while, estimating gets really easy. Try to figure the ratio of fat vs carbs vs protein in food and use the usual 9,4,4

[@简澜]

Estimating 5 ingredients going to a stew that has less consistency than whole food is not easy.

[@annadonkin7699]

Love this- exactly how I work with my clients and you are spot on. As a nutritionist/coach, it's so good to teach clients how to use non-tracking tools for building in the autopilot long term. Very few clients I've met want to keep tracking into their later years so it's really powerful for them to have the lessons behind them and established knowledge to rely on, beyond achieving their goals that tracking enables. Great content.

[@jswets5007]

Scott the video guy needs to do a super cut starting with Dr Mike saying he's not into guys followed by clips all the guys Dr Mike has drooled over on the channel. 😂

[@marieemelody]

You’re amazing Dr. Mike. Thanks for the clarity

[@mygetawayart]

14:30 spit out my drink

[@user-lf6wx3ym1o]

About peed myself 😂

[@alexiastewart8262]

This video, the info you’re sharing and the mindset (especially toward the end) is sooo timely for me. Thank you soo much!

[@rhetorical1488]

how do i loose weight? coffee. gonna have lunch? coffee. dinner some decaf will do. hate me 😂

[@BestLifeMD]

It's spelled "lose".

[@rhetorical1488]

@@BestLifeMD good for you have a cookie.

[@davidmehrling3869]

Holly crap! I love what you said…. “Celebrate the victories!” That’s perfected. Cause when mess up. You mess up. Then go get victory. I like it. … I’m gonna spilt my days into 3 8hrs. I have a chance now to have three victories a day.

[@UGA.D]

Stacey is a funny bit. Also, I hear Stacey's Mom has got it going on.

[@Madchris8828]

I've also heard this curious fact 😂

[@Justin_Bailey_NES]

It might be wrong, I know... but I'm in love with her.

[@DCWilliam24]

Thank you for this video. I’ve been watching your hypertrophy stuff for years and I love it but this is the first video I am commenting on bc I am using these techniques to help a loved one lose weight. I deeply appreciate the info and your approach here! 💪

[@FitOneswithVarun]

Get your butler to make your food 😂