Weight Loss Without Counting Calories I Diet Plan To Lose Weight
In this instructional vlog, Eric Roberts explains how to lose weight without the tedious habit of logging every calorie. He begins by reaffirming the fundamental law of weight loss: a calorie deficit—consuming fewer calories than the body expends—is mandatory, regardless of diet style. Roberts advocates a 30‑day intensive calorie‑tracking phase using a food scale to teach portion awareness, then introduces a practical, visual plate‑based system that eliminates the need for constant tracking. The system uses a standard 10‑inch plate divided into roughly 1/2 vegetables, 1/4 protein (palm‑sized portions), and 1/4 carbohydrates (cupped‑handful). Meals are structured as three main meals plus two palm‑sized snacks, each snack consisting of protein, fruit, or vegetables. He advises eating protein and vegetables before carbs to curb cravings, and suggests substituting an alcoholic drink for a snack or a cupped‑handful of carbs. The method draws from Precision Nutrition certification and mentor Jordan Syatt, emphasizing that it works because it naturally limits calorie intake while providing satiety and essential nutrients. Roberts urges viewers to be at least 90 % consistent for 30 days, promising visible results, and invites comments and subscriptions.
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Oh, oh, my legs are sore. Gosh. All right, what is going on, YouTube? Welcome back to the channel, and welcome to the channel if you are new here. Listen, in this video we are going to be talking about how you can lose weight without having to count every single calorie into your MyFitnessPal app, or just have to go through the tedious process of counting calories. All right, so we're going to cover— first and foremost, I'm going to give you some starting thoughts for myself. Second, we're going to talk about the actual method you're going to use, like what your day is going to look like. And then number 3, we're going to talk about does it work and why. All right, so all that being said, buckle up, get ready for the video, watch the entire thing, and let's go. All right, so I got 2 things for you for starters. Number 1, no matter what— and you, if you've been following me for some time now, you know what I'm going to say— if you want to lose weight, you have to be in a calorie deficit. This simply just means you are intaking less calories than what your body is burning. Weight loss comes down to an energy balance equation. In an energy balance equation, energy equals calories. So it comes down to calories in versus calories out. If you are intaking less calories than what you are putting out, your body is going to lose weight. That is the only way to lose weight. Now, tracking calories is one way to do that because you will make sure you're intaking less calories than what your body is burning if you know exactly how many calories you're eating. I'm gonna say this: you don't have to count calories, but calories always count. So no matter what you do, whether you do this method, whether you do calorie counting, whether you do keto, whether you do fasting, whatever you do, the only way to lose weight is to intake less calories than what your body burns. And that's why calorie counting can be such an effective tool, because you make sure you know how many calories you're eating, so you know that you're in a calorie deficit. Which leads me into my next point. That is one reason why calorie counting is awesome. But the next point is calorie counting can be very beneficial for you because it will teach you so much about food you never have known, nor will you ever probably will know unless you count your calories for 30 days straight. I don't need you to count your calories every day for the rest of your life. That is asinine. I don't do that. I don't want any of my clients to do that. Nobody does that. But what I will say is counting your calories legit, using a food scale, going the full nine for 30 days straight, can set up the rest of your nutrition life and the rest of your life. But the rest of your nutrition life because you are going to learn so much in that short period of time that you will be able to take that knowledge with you forever. So you don't have to diet ever again. You'll just know how to eat because of the information you got. It will teach you. Proper portion control. It will teach you what foods keep you full for low calories. It will teach you what foods have really higher calories than you probably thought. It will teach you what foods have really high protein. It will teach you a ton. So before I even go into the video about how, you know, you don't, you don't have to do it and how you can opt out of it, I want to start off by saying I strongly, strongly, strongly encourage you to legit 30 days straight, just 30 days, count your calories To a T. And I challenge you because it will be a challenge. I know it's tedious. I know it can be a boring process. I know like it's time-consuming. I get it. But think of it like this. If you count your calories for 30 days straight, that whether you're 20, 30, 40, 50, that will literally set up the next 30, 40, 50 years of your life. So it's a 30-day investment for the next 60 years of your life potentially. I think that is an okay trade-off. You tell me, but I think that's an okay trade-off. So with that being said, I strongly encourage you to do that for at least 30 days straight. Now, if you've already done that or you're like, screw this guy Eric, I don't want to— I'm not counting calories, I don't care what you say, cool, don't take my advice. We can now go into the method that is going to be what is how to lose weight without counting calories. So as you've seen, I've wiped the board clean, put something new on here. Let's talk about the method that you have to do in order to lose fat without counting calories. And remember, like I said earlier, to lose fat, you have to be in a calorie deficit. This means you have to somehow limit the calories you are intaking. You have to control the calories you are intaking. This method is going to do that for you with what I'm about to lay out, and that is how you'll be able to lose weight. So let's dive right in. First and foremost, I do want to say I got this method from 2 places. Number one, Precision Nutrition certification. They are— that is by far the best nutrition certification I've ever gotten in my entire life. If you are a coach watching this, I would highly recommend go getting that certification. Tons of great info. Also, number 2, a guy by the name of Jordan Syatt. He's an incredible human being. He's a friend of mine. He's a mentor of mine. He's incredibly, incredibly amazing. So those 2 things combined kind of led up to what this is right here. Let's talk first about the 3 meals. Ideally, this is going to be breakfast, lunch, and dinner. And I know some people are gonna say, well, what if I don't eat breakfast? My response is probably gonna be Please try to start eating breakfast because if you're constantly overeating and you find yourself constantly overeating at night, you skipping breakfast is probably the reason for that. So I would highly suggest getting a breakfast in, but if you don't, that's up to you. All right, so let's just say this is breakfast, lunch, and dinner. What these 3 meals, they have to be, right? So now you have a 3 meals and 2 snacks guideline. Now what is in between? What is mixed in there that allows you to still control your calories? Because you can fill a whole plate up with pasta and like you probably won't lose weight because you're just having pasta all day long. So there has to be some other guidelines set in place. So that being said, each meal has to fit on one plate and a regular size plate, fucking 10 inches wide, nothing like a 30-inch pasta plate, a regular size normal human being plate. This in itself inherently is automatically going to limit your calorie intake. 'Cause if you're only fitting things on one plate, I don't even really care what you eat at that point. Like you can only eat so many calories if it's on one plate. So that's first and foremost. Number 2, make sure you have a palm, at least a palm-sized portion of protein on that plate, or it'll probably be about 1/4 of the plate if you're more like a visual, a visual learner. This is going to ensure that now you're getting some nutrients in your body that are going to help keep you full, right? Because one of the biggest things about being on a diet or being on a calorie deficit is your body gets hungry because you're intaking less calories than what your body's burning. So your body's going to send you Hunger signals. How do you fight this? You make sure you get high protein every single time you eat and having about 1 to 2 palm-sized portions of protein or about 1/4 of your plate of protein is going to help you stay full throughout the day. So it has to have that. The next thing it has to have is 1 to 2 handfuls of vegetables. I don't care if it's asparagus, I don't care if it's broccoli, I don't care if it's spinach, I don't care if it's a salad. One, don't overcomplicate it. 1 to 2 handfuls of vegetables. Or about half of the plate is going to be vegetables. Again, if you are doing this, first and foremost, you are going to inherently limit your calorie intake because vegetables are next to no calories, but they are a lot of food. So what that does is now you're getting very low calories, but you're also getting a lot of food. So what is this going to do? It's going to limit your calorie intake, but also help keep you full throughout the day, which is going to help you long-term over the course of a day not get so hungry and not overeat and go over your calorie limit. So that's number 2. And then number 3, you can have 1 cupped handful of carbohydrates and ideally try to make them some sort of like slow digesting carbohydrate, whether it's quinoa, whether it's white rice, whether it's brown rice, whether it's oatmeal, whatever that carb is for you, enjoy it, but try to keep it to 1 cupped handful or about 1/4 of the plate. So now you have this plate. We've just filled the entire plate with, with what you should eat. And again, 1/4 is protein. 1/4 is carbs and 1/2 is vegetables. There's a pro tip. Make sure you eat all the protein and all the vegetables before you eat your carbohydrates. Why is this? Normally carbohydrates are more palatable. So what this means is just basically you want to eat more of them. That's why everybody says they always want sugar and overeat and all this kind of stuff. If you eat all of your protein and you eat all of your vegetables before you eat your carbohydrates, watch how much less you want to overeat on carbohydrates. Because again, your body is going to be full. It's going to be satisfied. It's not going to keep craving things because you're feeding it what it wants. And I'm not telling you you can't have this or you can't have that or you can't have rice. I'm not telling you that. The reason that I find— one of the reasons I find this so helpful is you can still include the foods you enjoy, just in moderation. You're going to be able to still have rice. You're still going to be able to have bread. You're still gonna be able to do these things because you're following this sort of guideline. And again, no one food inherently makes you gain weight. It's you eating too many calories over a period of time. That makes you gain weight. So if you're following this plan right here, you're going to stay full, you're going to stay satisfied, you're going to get low, you're going to limit your calorie intake, and all that stuff is going to help you lose weight without having to cut out certain food groups. All right? So again, that could be breakfast, lunch, dinner. Maybe it's 8:00 AM, maybe it's 1:00 PM, and maybe it's 6:00, 7:00 PM. Those are your 3 meals. Now let's head over to 2 snacks. These 2 snacks, I like to put them as like fillers, right? So again, if you're looking at your day, You can have 8 AM breakfast and then you can have 10 AM snack. You can have 1 PM lunch. You can have 4 PM snack. You can have 7 PM dinner. This way throughout the day, you're keeping your body full throughout the entire day. You're keeping your body satisfied throughout the entire day, which for a lot of people, one of the biggest things that this is maybe you struggle with is eating at night and snacking throughout the day, snacking mindlessly throughout the day. If you're constantly feeding your body the right nutrients, it's not going to crave these outside influences because what happens is if you are not feeding your body the right nutrients it wants, it's going to look for a quick source of energy. And what is a quick source of energy? Sugar. So if you're not feeding your body properly throughout the day, when nighttime rolls around, you're wondering, why do I always crave sugar? This is why, because you're not feeding your body throughout the day. All right. So, and again, that goes back to why protein, vegetables, all that stuff is so important. Because it will keep you full and satisfied throughout the day. So either way, heading into 2 snacks, each snack has to fit in the palm of your hand and it has to be a source of protein, a source of vegetables, or a source of fruit. Okay? So it could be Greek yogurt, it could be cheese sticks, it could be an apple, it could be a banana, it could be a protein shake. You get the idea. Make sure it fits in the palm of your hand and make sure it's a source of one of these 3 things. Again, if you are having a source of protein, fruit, or vegetable and you are making it fit in the palm of your hand, you're not going back for seconds, thirds, fourths, and fifths. Number one, you're going to limit your calorie intake, which is going to help you be in that calorie deficit, which is the only way to lose weight. So you're automatically doing that. But also number two, again, you're feeding your body the right nutrients throughout the day. You're feeding it protein, you're feeding it some source of a fruit, you're feeding it some sort of a vegetable that is going to make your body full and satisfied throughout the day. So you will be less One note about alcohol. I'm probably gonna get the question on alcohol. Alcohol, if you want to have an alcoholic beverage every now and then, that's totally normal. That's that's normal, right? So not for me. I don't drink, but I'm sure the average human being, yeah. So you like to enjoy alcohol occasionally. What I would do is I would replace for every one drink you have, I would replace it for one snack or I would replace it for one cupped handful of carbohydrates. Okay, so in lieu of One cupped handful of carbohydrates, you can have one drink. This way, again, you are automatically controlling your calorie intake no matter what, and you don't have to cut out alcohol. You don't have to cut out anything. You just moderate your portion intake because fat loss is more about how much you eat rather than what you eat. And again, what that means is you just need to make sure you're intaking a certain calorie number. As long as you're doing that by this method and by, you know, again, as long as you Limit your portion intake, that is what's going to be the biggest driver of fat loss. So you can still have the foods you enjoy, just in moderation. So this is basically the method right here. It's not super complicated. It's not super in-depth. There's a few things I love about this. Number one, God willing, no matter where you go, who you are, what you're doing, you're going to have your hand with you. So if you're out to eat at a restaurant, or if you're going out to eat because you have to travel, or if you're going— if you're wherever you are, no matter if you're at a barbecue, no matter what, You're always going to have your hand. You won't always have a food scale ready to go and weighing your food, which is— again, I strongly suggest you doing that for 30 days straight. That's amazing. But after that time, you're not always going to have a food scale ready to weigh your food out. So this kind of method, no matter what, you're going to know what a palm-sized portion of protein looks like because it's right there. You're going to know what a cupped handful of carbs looks like because it's right there. So no matter what, you'll be able to stick to these guidelines, which will help you not only lose weight because you're going to be controlling your calorie intake and being in a calorie deficit, but on top of that, you'll learn— you'll be able to learn what portion sizes look like if you do it over and over and over and over again, which with this method you can. So that being said, why does this method work? Again, it's going back to what we talked about earlier. To lose weight, you have to be in a calorie deficit. No matter what else you do, you can count calories, not count calories, no matter what, you have to be in a calorie deficit. This method automatically is going to control your calorie intake without you having to weigh your food on a food scale, without having to log your food nonstop all day long. This will limit your calorie intake. This will also get you all the nutrients that you need to be full and satisfied throughout the day, not only for losing weight, but just on the health spectrum as well. You want to keep healthy blood markers, you want to keep healthy cholesterol levels, you want to keep healthy vitamin levels. And I shit you not, I promise. I give the same thing to my online coaching clients, the same thing. I give them the same thing. I'm, I'm not here to swindle you out of seeing results. I'm giving you my best information for free because I want you to see results. So try this method for at least 30 days straight. Try it. Be at least 90% consistent with hitting what I say here. Be at least 90% consistent. And then from there, I guarantee you'll see results. Any questions, any concerns, let me know. If you enjoyed the video, feel free to drop a comment below letting me know you enjoyed it. Feel free to subscribe to the channel, like the video. If you have any questions, let me know below. I try to answer every comment I get, so please feel free to leave me a question here below and I will get back to you. Other than that, thank you for watching. We will talk soon.
