5 Ways To Lose Fat Loss Without Tracking Macros
I want to make it very clear before you dive into this blog:
Tracking macros is probably the MOST accurate way to lose fat as you’ll have a better understanding of what’s going into your body. You’ll see how much protein, fat and carbohydrates are inside the food you’re eating. Once you do that for 6 months - 1 year you’ll earn the privilege to intuitively eat because you’ll be able to understand what it feels like to ACTUALLY be satiated with the data to back it. You’ll understand what a deficit feels like with the data to back it. You combine the feeling with the numbers and you have a recipe for repeatable results.
But Not everyone is ready to track their macros religiously yet, so I wanted to give you 5 ways to start seeing results in your journey without having to track macros. Oftentimes, habits are the best way to start because they compound to create a sustainable lifestyle with nutrition. Let’s dive in:
1. What’s On Your Plate?
This strategy is so damn effective. You have basically everything you need to have a balanced, filling and nutritious meal.
Half your plate is leafy green vegetables so you’re getting a highly nutritious meal with a ton of fiber and micronutrients (Vitamins A, D, E, K for example) which will fill you up while making you eat less calories (calorie deficit).
Protein is the most satiating macronutrient of the three and costs the most energy to process in the body (Thermic Effect of Food account for 10% of total calories burned per day). A quarter of your plate being protein is also going to help you feel fuller which will help you eat less (again, calorie deficit). Protein is also going to help you build more muscle (if you’re strength training) which will lead to more fat loss down the line. As you build more muscle, your body has to work harder to carry around that muscle thus leading to a higher calorie expenditure in all of your subsequent activities.
The quarter of your plate being carbs would be the finishing piece of this strategy. Sweet potato, rice, quinoa, white potatoes etc. You ideally want to pick a fibrous carb that will help slow digestion and increase the satiety factor of that meal.
The whole idea behind this strategy is eating foods that are dense in nutrition. These whole foods are grown from the earth and are typically lower in calories than more highly processed foods. They also communicate with the brain a lot differently than highly processed meals that don’t have much fiber, protein or many vegetables. Meals high in sugar, fat and or salt speak to the reward centers in your brain creating a hedonistic pursuit for MORE of that kind of food. So much so, that it can actually override some of the hormones that stimulate the feeling of fullness. It's a powerful, pulling force.
So balancing your meals to where 80% are highly nutritious and help your body recover from your training with 20% being pleasurable foods, you create a sustainable approach to your fat loss.
As a recap, with this strategy we cover a multitude of things:
- High protein intake
- High fiber intake
- High micronutrient (Vitamin A,D, E K & Bs/Cs) intake
- High satiety (fullness)
- Low calorie
2. Drink More Water or Seltzer Water
This may seem incredibly obvious…. and it is.
A great goal water intake amount is half your bodyweight in fluid ounces + 15 fluid ounces per hour of physical activity.
I’ll use myself as an example.
I weigh 166lbs. Therefore, I need 83 fl oz of water.
And if I did 1 hour of physical activity I’d also need another 15fl oz so that would total 98fl oz for the day.
And like I said in the title of this tip, it doesn’t have to ONLY be water. A lot of my clients love seltzer water as it supplements their water needs but also has a different feel than water due to some hints of flavors that can be added. They’re still calorie and sugar free as well so you don’t have to worry about it adding to your daily calorie intake.
You’ll feel fuller more often and quite literally eat less (calorie deficit) contributing to the fat loss you desire. And besides the calorie deficit, you’ll be more hydrated so your training sessions will go way better. Dehydration is a KILLER for your training. You don’t really get a reward for over-hydrating, but you feel like shit when you’re dehydrated.
3. CVS Is Your Friend On The Road
Combining a protein, fat and carb on the road is the best way to stay accountable. Having JUST a banana or JUST an apple will leave you feeling super hungry after. But if you combine an apple, with jerky and nuts, you’ll fill up more than you’d think. This strategy works SO damn well if you travel a lot and don’t “have time” to eat “healthy”. And typically these foods combined will be way less than something you’d eat on the road like McDonald’s, Burger King, Chic-Fil-A etc. However, you’ll still satisfy your body. It all starts with making that first choice to go to CVS, Rite Aid, etc instead of jumping to the fast food restaurant.
A lot of my clients are very busy business professionals who are often on the road every week. Just having this tool in their back pocket has helped them stay on track while not being able to meal prep. At the end of the day, it’s all about the in-moment choice. If you don’t have any plan or tools, you’ll just default to the EASIEST and most CONVENIENT option you KNOW is available. This alternative is just as easy and convenient as any fast food available.
4. Slow The Fuck Down
Here’s another easy tip that’s pretty obvious but makes a big difference: chew your food. Chewing communicates with the brain that consumption is happening allowing you to feel fuller sooner. A lot of the time when you’re in a rush to eat, you just inhale food. You don’t really take the time to chew and swallow. It’s just a vacuum. And I get it, you’re busy and don’t really have time to spend it eating. But even if you added a few chews per bite, you’d feel yourself getting fuller much sooner. This fact is another reason why veggies are hard to eat in high amounts: they take effort to eat.
Ever try to swallow broccoli without chewing much?… yeah, me neither. And it’s because you can’t! But french fries? You can just devour them without much chewing at all. Smoothies get crushed in two seconds. Juices? Two seconds. There’s no fiber to increase the digestive difficulty of that food. So you can, not only swallow it quickly, but you can feel it impact your body quicker.
5. Eat As Close To The Earth As Possible
I’ve mentioned this tip earlier in the blog but this tip is the most important. If you eat close to the earth you’re inherently going to be consuming more nutrition dense foods that fill you more for fewer calories. Let’s use an example from my nutrition:
In this example I’m using two meals showing one I ordered and one I made myself. And I know what you’re thinking: that bubble tea! Yes, it’s an extra 200 calories that you can take off if you usually get water. If you do get a drink usually when you go out (alcoholic or not) that’s some extra calories in the equation.
But for this example I will include the tea:
Ratio P : F = ~1.1g : 1g
Ratio P : F = ~1.9g : 1g
That may not seem like a lot, but most of my clients eat between 50 & 80g of fat for the ENTIRE DAY.
That means in some cases they’re already close to their entire allotment for the day or at a large portion already.
Both meals are delicious.
Both meals are filling.
Both meals are high in protein.
It’s about the ratios that make the biggest difference between them.
Just by me cooking it at home, I give myself more room for fat later in the day. Ordering out or eating out means more oils, more preparatory conditions (processing) which usually means more fat.
Fat isn’t bad either, I’m not saying that. I am saying that you want the ratio to be skewed the most toward protein so your macros are the most optimal they can be. If you’re training in the gym 3-5 times a week, you’ll need a lower fat and high carb intake. It’ll replenish your fuel storage (glucose) you empty during your gym session. If you have too much fat and not enough carbs, you won’t have the energy to move at your best so you can get the most out of every session in the gym.
I only go to the gym 2 times a week, but I’m quite active OUTSIDE of the gym. I walk a ton, play basketball often, climb, run, do mobility in the AM and shadow box everyday (just starting shadow boxing). So I need carbs even though I’m not lifting super heavy all the time. You WILL need different things based on your activity. But you still want a high protein lower fat ratio per meal.
In general, cooking for yourself keeping these macros in mind (not tracking, just making sure they're on your plate) is the biggest difference for your fat loss.
Here’s a nice list of recommended foods for ya:
Protein: Chicken, Fish, Beef, Pork, Turkey, Greek Yogurt, Eggs, Protein Powder + Supplements (Protein Shakes, Protein Bars)
Carbs: Sweet Potatoes, Grains + Rices, Vegetables, Fruit, Quinoa, Oats
Fats: (Nuts, Nut Butters, Butter, Oils, Avocado, Fatty Fish, Seeds)
And you don’t need to “track” these macros just make sure one of each is involved in some way. Referencing the plate analogy, have the veggies, protein, carbs and add the fat as some kind of topping, side or oil blend. For instance, an olive oil blend, guacamole (or just avocados) and seeds are all great examples. Also, if you cook your chicken or veggies with olive oil, booya, you got some fat in your meal. So instead of using the non-fat spray, use butter or some kind of oil for your fat intake.
Following these 5 tips will get you fat loss simply because you’re going to be eating a more balanced, nutritious “diet”. By increasing protein, fiber and water intake ALONE you’ll most likely eat less. If you find you need more help with your nutrition besides these 5 tips, sign up for a free call with me and I’ll give you some more tips.
Looking forward to chatting with you!