Lose Fat Without Tracking Calories

19 Aug 2025 · 1 min

Watch on YouTube

1:17

In this instructional monologue, Eric Roberts outlines a calorie‑free weight‑loss framework for people who dislike counting calories. He proposes five concrete habits: (1) limit snacking to two occasions per day with no grazing; (2) drink water equal to half of one’s body weight in ounces; (3) eat three structured meals daily, emphasizing the importance of not skipping breakfast; (4) include a palm‑sized portion of protein at each meal, regardless of source; and (5) walk at least 6,000 steps per day, aiming for 8,000–10,000 steps when possible. Roberts explains why each habit supports fat loss—preventing overeating, ensuring adequate hydration, stabilizing blood sugar, preserving muscle, and increasing daily energy expenditure. He concludes with a call‑to‑action to use a free calorie‑deficit calculator linked in his bio for those who want a specific calorie target.

Chapters

If you hate tracking calories but still want to lose fat, what I want you to do is first limit yourself to 2 snacks per day. No grazing outside of these 2 snacks. Second, you're going to drink half of your current body weight in ounces of water per day. So if you weigh 250 pounds, drink 125 ounces of water. Third, I want you to eat 3 meals per day, breakfast, lunch, and dinner. And some people might be like, uh, Eric, intermittent fasting. Most people who struggle to lose weight are trying to do intermittent fasting, skip breakfast, and then they're fucking starving at night, which makes them overeat. So I don't think you should be skipping breakfast if you're struggling to lose weight. And fourth, with each of these meals, you need to have a palm-sized portion of protein. I don't care if it's chicken, ground beef, tuna, edamame, protein shake, doesn't matter. And last, realize that walking is the best form of exercise when you're trying to lose weight. So you have to get at least a non-negotiable 6,000 steps per day. And as As hard as you can, make the extra time to get 8,000 to 10,000 steps per day. I hope this helped. And if you do want to know how many calories you should be eating per day, click this link in my bio to use my free calorie deficit calculator.