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How To Drop Fat Without Tracking Calories Or Macros

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In this post, we’re going to dive into how to drop fat without tracking calories or macros. There’s such great liberation when you can step out of the obsessive calorie tracking mindset.

In reality, it becomes sort of an addiction! Which in turn, can create more stress, drain your will power, and make your journey to a shredded physique more difficult than it really needs to be.

Learning how to maintain your diet structure in the face of vacation, the holidays, a camping trip, or what have you, gives you the freedom to truly enjoy yourself – you know, live that “James Bond Lifestyle.”

You Need to Know How to Track Calories & Macros

Tracking calories and macros gives you the power to manipulate your body weight and body fat percentage.

Most of the time, people are underestimating how much they are truly eating.

Here’s the bottom line: to achieve a great physique, you need to be in a calorie deficit to drop fat and you need to consume sufficient protein to support muscle growth or retention.

That doesn’t mean you have to obsessively track every calorie or carb you put in your body. Although, when you are first starting out, it’s great to track calories. This allows you to make sure you’re in the ball park.

As well, you’ll learn what diet approach and foods best keep you full and satisfied. That said, when you build more experience, you can eye ball your calories.

No food scales, no food apps and no stress! I actually find the ‘eye ball’ protocol to in some cases, be more effective. That’s because when you compulsively track everything you put into your mouth, you tend to burn through more will power.

As well, you focus on food more than you need to which, in some cases, invites more eating and cravings.

So the solution is simple: track calories for the first few weeks, then slowly wean yourself off.

This could mean that you only track your first meal of the day and a snack. And you simply eye ball your dinner. This is actually a very solid protocol!

How I Setup My Fat Loss Strategy

I’ve actually hit my leanest state ever without tracking calories or macros. Basically, what I’ve been doing is following the Aggressive Fat Loss nutrition strategy to a ‘tee’…

Although, I just eye ball my meals for the most part! When you follow the AFL diet hacks, it’s pretty damn hard not to lean down, check it out:

How to drop fat without tracking calories or macros

I have literally hundreds of people on my AFL program that are actually extremely full and satisfied on low calories. This is the power of some of these diet hacks….

How To Get To Low Levels Of Body Fat

Getting to a super low body fat is more of an art than a science. It’s important to listen to your body and take your time. Some days, if you’re more hungry, it’s okay to eat more than usual (within reason).

And if you’re appetite is low, it’s okay to go under your calories. Fall in-tune with your body, and it will be easier to get to and sustain a low body fat.

Intermittent fasting is super effective here because it breaks your psychological attachment from food! This allows you to get in touch with your true bodies needs, each and everyday.

The Importance of Mastering Your Psychology

This post wouldn’t be complete if I didn’t address the psychological component. In my Aggressive Fat Loss Program, I use two drills to support massive behavioural change:

The first is the presence drill, which teaches you to fully enjoy the journey, while accepting yourself now. This dissolves all the stress and burden.

Building this level of presence comes down to learning to take control of your mind and mental thoughts, while grounding yourself in the present moment.

The second drill I use is the self hypnosis drill. This helps align your identity with the person you want to become. This cuts off all the blocks that are stopping you from reaching the body of your dreams.

I was very skeptical about this drill, but I can’t even begin to tell you how effective it’s been for myself and my clients.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

Can You Enjoy Life While Getting Ripped?

A lot of people think getting down to a super low body fat is absolutely miserable. But if you follow me on instagram, you know that is simply not the case.

Just take a look at some of the meals I’ve been enjoying while following the AFL Approach.

Ribs and Fries 

Ribeye Steak

Tacos 

And Yes, Even Pizza 

How To Drop Fat Without Tracking Calories or Macros – The Bottom Line

You’re never going to be exact.

It’s actually funny – I always seem to mess up more if I tried to be exact and super strict with my calories and macros.

Remember, after you track and eat the foods you normally eat for awhile, you’ll get a better understanding of how much you’re getting.

You’ll then find the foods that you enjoy and satisfy you the most. For me, some of my staples are: lean steak, potatoes, apples, and even chocolate.

After you build this understanding of how many calories and macros you’re getting with your favorite foods, then it’s a matter of stepping out of tracking these foods all the time.

This will help transfer over to eating out, letting go of the food scale and tracking apps, and giving you the freedom to live your life and not worry about hitting exact calorie and macros.

Setup & Follow the Proper Diet Structure

I’m going to leave you with this – you need to make sure you also have the right diet structure and schedule each day to make hitting the right amount of food (for your goals) much easier.

For example, my main protocol is intermittent fasting. Which, allows me to enjoy huge meals in the evening and eat like a king.

Following this structure each and everyday helps me stay within the ballpark of how many calories I need to eat to maintain my physique.

Here are some other awesome strategies to help lose body fat without tracking calories or macros:

  • Stick with simple meals that are larger
  • Stick to foods that you’re used to eating
  • Stick to the same schedule
  • Start by “eye balling” one meal each day
  • Enjoy yourself – chew slowly, don’t rush

If you mess up, don’t beat yourself up about it. There’s no need to try and make up for it the next day either. Just continue on your normal schedule.

Chances are, you won’t feel as hungry the next day and will end up eating less naturally.

There you have it! The exact strategies to help you lose body fat and maintain a lean and chiseled physique without tracking calories or macros.

Your Kino Question For The Day: How did this article help you with your fat loss journey? Which tips do you want to start using? Let me know in the comments below.

Are you still having trouble figuring out where to start? Take the Kinobody Physique Builder Tool to learn the best path to your goal physique. 

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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