How To Drop Body Fat Without Tracking Calories

Every now and again I feel like a fraud.

Actually scratch that, every good PT in the world feels imposter syndrome on a daily basis, it's the 💩 ones never question themselves and have the endless confidence to spout the nonsense that they do.

But I specifically feel like a fraud on occasion because most of the time when working with someone who has a fat loss goal, I will start them off on a process of calorie tracking.

I'm not saying this is a bad approach. As I sit here questioning myself I can confirm I still think this is the right thing for the majority of the people I work with who A) have no negative history of tracking, and B) have no idea on how to quantify the basics of protein, carbs, fibre and fats in their diet. But it's not something that I have done extensively myself. Only once have I tracked the way that I would ask my clients to do. I worked great, but no better than the other occasions I did so without tracking.

And this week I had a really great catch-up with a client who is making great progress without tracking, and I left it thinking that the whole conversation was so rewarding, and I want everyone to be able to have that experience. The experience of being in control of their nutrition and body-composition without bringing their phone to the table for every single meal and snack.

So I thought I'd put this post together to share the key tactics I use personally, and also use to help people drop body fat without having to track calories.

This being said, these will work best when accompanied with a good understanding of foods, macronutrients and portion sizes which can be quickly attained with a quick period of tracking.

But getting started right away on implementing these without and prior knowledge will still be effective.

Now lets start with something I know you're not expecting me to say.

Accountability

If there is one thing I recommend you do to help you shift body fat without tracking calories, it is that you make yourself truly accountable.

That could be by hiring a coach, that could be by doing it with a friend, that could be by telling people that you're going to achieve X by Y.

Because simply put, if you don't have any skin in the game you've got nothing to lose and you won't follow through on your actions.

This is the primary mechanism through which nutrition coaching works.

I ask you to X, Y and Z this week, I check in midweek to see how you've started, on Friday to check if your weekend has any stumbling blocks, and Monday for a full weeks check-in and planning for the week ahead.

Those 3 contact points increase the likelihood of you executing the things I asked you do because you are accountable.

So before you do anything else, make yourself accountable and get to work.

The 1-2-5 Method

Next up I would use the 1-2-5 Method to initially reduce the variety of meals and food that you're eating.

If you are not ensuring consistency in your calorie intake by reactively tracking, you need to ensure consistency in your calorie intake by proactive planning.

This is much easier to do with fewer decisions, especially in the early stages.

So I frequently get my clients to use the 1-2-5 Method to reduce their meal plan to 1-2 breakfast options, 1-2 lunch options, and 5 dinner options.

In doing that, you're massively reducing the variables which may be limiting your fat loss progress, and drastically increasing your chances of being successful in reaching your fat loss goals.

Be consistent with the portion sizes for those 7-9 meals, and track progress. If it's going well, keep going. If it's not, then adjust your portion sizes.

If you're making progress and a little hankering for some more variety comes in, add in 1 extra breakfast, lunch and dinner option.

This is essentially the whole process that I personally use. I run a breakfast option until I'm bored of it (personally thats usually 3-6 months), 2 lunches (one for midweek and one for weekends), and get all my variety in my meals from my dinners.

It works a treat, and it makes your life, decisions, food shops, food prep and cooking times so much easier in the process.

The 3-1 Method

The 3-1 Method is a great bolt-on to the 1-2-5 Method, it's very similar but a bit more flexible for people for when you need to eat on the run, want to eat socially, or if your need more regular variety in the meals you eat.

The 3-1 Method works by controlling 3 meals within your day, and leaving one to freestyle. The idea being that there is only so much you can fuck-up one meal, especially when you're being mindful and you've nailed your other 3 meals. This will usually look like a consistent breakfast, lunch and snack, then leaving dinner to freestyle.

If you know you're evening meal is going to be more lavish, go a bit lighter on your previous meals. Focus your plate on proteins and veggies, and make more room for the evening.

If you know your evening is going to be standard, you could maybe take the break off your snacks a touch.

Either way, buy controlling 3 meals per day you're going to make great progress, and as long as you're accountable you won't mess up that final meal too much. This is my preferred method to negotiate a social evening out without stressing about your calorie intake.

Protein and Fibre Priority

Not tracking calories and high levels of hunger are a match made in hell.

It leads to unquantified snacking and potential bingeing, which is where most people are going to fall down in the pursuit of long term fat loss.

The best way to combat the hunger whether you are tracking calories or not, is to prioritise protein and fibre on your plate.

These are two extremely satiating (filling) food groups that if you get in roughly the right quantities (1.5-2g per kg bodyweight of protein and 20-30g of fibre per day) are going to leave you feeling fuller for longer and better able to lean on your meals planned in the 1-2-5 Method or 3-1 Method. What that looks like in reality is 1-2 palm sized portions of lean protein (meat/fish), 1/3 to 1/2 your plate covered in veg, and prioritising wholegrain carbohydrates for your meals away from training sessions.

That's it. It really can be that simple.

Just make up the remainder of your plate with carbs and fats and eat to 80% fullness and you'll be very close to where you need to be.

Final Tweaks

The above 4 tips will do the majority of the heavy lifting when it comes to dropping body fat without tracking calories, but here are a few final tweaks that can help refine your meal plan to something that works perfectly for you.

• Eat every meal and snack seated with no distractions (reduces mindless eating, boredom eating, overeating and increases meal satisfaction).

• Evenly space your meals (reduces peaks of hunger and unplanned eating).

• Pre-portion "trigger foods" (helps you enjoy foods that lead to overconsumption rather than removing them completely).

• Use measuring cups to consistently judge portions of hard to quantify foods (rice/oats/gains etc).

• Have a drink with every meal (fill your stomach quicker)

• Prioritise leaner protein sources (i.e. chicken breast over thigh, white fish over salmon).

• Start small with oils and high fat foods (i.e. just a drizzle of olive oil for cooking and add some more if you really need to).

Following these steps can be just as successful as tracking when it comes to dropping body fat. However like I said right at the start, accountability really does bring all these tips together and guarantee you make the progress you want to see.

If you need that accountability to improve your nutrition and training so that you can look, feel and perform like an everyday athlete, just click here to apply for 1-1 coaching.

Ian.