How To Diet WITHOUT Counting Calories


My Backstory on Counting Calories

Live Lean Nation, on today’s episode of Live Lean TV I’m sharing my backstory of how I started counting calories, as well as how to diet WITHOUT counting calories.

But first, if you’re interested in seeing what we eat, we often share that over on our second YouTube vlog channel, BradGouthroTV.

Click here to go subscribe to that channel as well.

Since we often show people what we eat, one of the top questions we always get is this:

“Do we count calories?”

If you asked me at the beginning of my Live Lean journey, my answer would be yes.

The reason is simple.

During that time, I didn’t have the experience with nutrition that I do now, and I had a specific goal of transforming my body.

The Journey To My Healthy Diet Routine

My answer now is no, I do not count calories every single day.

Again, the reason is simple.

I’m in maintenance mode, meaning I’m looking to maintain my results, not transform.

Plus, I now have a solid foundation and understanding of calories and macronutrients, based on the time I was counting calories.

So let me just explain what that means.

calorie calculator

I wouldn’t be where I am right now physically, if I didn’t put in the work, by learning how to count calories, in the beginning.

This work consisted of learning how to:

This education, in the beginning, now allows me to no longer count calories.

Now I have the knowledge of looking at a plate of food, and estimating pretty close how much calories, protein, fat, and carbohydrates, that meal contains.

I will count calories if…

I have an event or photo shoot, where I have to lean out just a little bit more, than yes, I’ll dial it in and I’ll go back to counting my calories and portioning out my food.

How To Lean Out And Get Photoshoot Ready in 7 Days

As with anything in life, if you’re looking to change your body you have to change what you’re currently doing.

When it comes to creating lifelong habits, of consistently eating healthy food, it takes work in the beginning.

If you’re a beginner, and want to transform, learn how to count calories

That’s why I highly recommend counting calories in the beginning, for people who want to follow the same approaches that I did, when I first transformed my body.

Then once you hit your goal, go on maintenance mode with your diet, and stop counting calories.

Here’s how I first started learning how to eat healthy and count my calories and macronutrients.

The 7 steps I took to transform my body

#1. Buy a cookbook, it will change the game

Buying a cookbook was a game changer for me.

Seriously, when you don’t know how to make healthy foods taste freakingly delicious, invest in a cookbook like this one.

Live Lean 20 Diet

#2. Follow or create a meal plan

I spent 30 minutes creating a weekly meal plan for the coming week, with recipes from the cookbook.

If you want a done for you weekly meal plan, with recipes and cooking videos, join here.

Team Live Lean

#3. Make a grocery list

I would make a grocery list of all the foods needed to make up those recipes for that week.

By the way, we give you the exact grocery list for all weekly Team Live Lean meal plans 😉

Family Healthy Grocery List

#4. Allocate one day per week to go grocery shopping

I would schedule one day per week to go grocery shopping to buy the food.

How To Diet WITHOUT Counting Calories

#5. Portion out the food

I used the ingredients from the recipes to portion out my exact needs, based on my calorie, protein, fat, and carbohydrate goals.

#6. Meal prep

I would meal prepp for 3 days worth of meat and vegetables, then would pack them in glass food containers, and took them for lunches and snacks at work.

How To Prep And Portion Your Food Using A Food Scale

#7. Invest in a workout program specific for your goals

I also invested in and followed a well structured workout program that was designed for my specific goals. I then tracked my body fat percentage and reassessed my calorie needs based on my 4 week results.

Take the Live Lean Body Quiz to find the best workout program for you, based on your goals, fitness level, and access to equipment.

That’s it.


Hello results.

By putting in this work in the beginning, I can now eyeball the portion sizes without having to measure and count my calories, every day.

I also now understand which foods make up the majority of my diet, one ingredient whole foods.

Top 12 Fitness Superfoods For Tight Lower Abs

Counting calories is not intended to be a lifetime commitment

In my opinion, counting calories is not a lifetime commitment.

When you hit your goals, and pay attention to how you got there, you do not have to always count calories when you:

  • are in maintenance mode
  • primarily eat one ingredient whole foods.

How to diet WITHOUT counting calories

However, if you’re not yet in maintenance mode, but you completely refuse to count calories, the best way to diet without counting calories is to focus on eating one ingredient foods.

By primarily eating natural foods like meat, vegetables, nuts, and seeds, you’ll be free from counting calories for life, because your:

How To Reduce Hunger Cravings For Weight Loss

So that is my story

If you want to follow the steps that I took, go invest in a cookbook like my Live Lean 20 Diet system.

Or check out our Team Live Lean members site where we post exclusive weekly meal plans containing cooking lesson recipe videos for every meal.

Over 200 healthy and delicious low carb cooking lesson recipe videos

If you need ideas on what to eat during the week, we offer over 200 quick, healthy, easy, affordable, and delicious recipes and cooking lesson videos to choose from.

Join us at Team Live Lean and change your life.

We hope to see you over there.

Finally, take our quick Live Lean Body Quiz to find a well structured workout program, designed for your specific goals, fitness level, and access to equipment.

So it’s up to you to take action and commit to changing what you’re currently doing.

That’s the only way to get different results.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this post?

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Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Question For You:

  • Do you count calories and macros?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

24 responses to “How To Diet WITHOUT Counting Calories

  1. Great video +Brad Gouthro! The biggest thing for me is to be prepared. When
    I batch cook and have lots of veggies and protein on hand, it is so much
    easier for me to eat well. It’s worth the effort and becomes second nature
    after awhile.

  2. I counted calories only for a short while. I used it more just for the
    knowledge of how many calories are actually in the foods and the portions.
    Guessing when you don’t know for sure will hamper your results. Now I have
    it figured out and it is so much easier. You just don’t want it to consume
    you. If you are counting all the time, it can consume you and you don’t
    want that. Just build the foundation with it, then use it as your base.
    Thanks for the great info.

  3. Hi Brad! Forgive me if you’ve already done a video on this … But could
    you provide some suggestions for vegetarian protein sources? I can’t get
    down with eating my furry and feathery friends 🙂

  4. Plain and simple my struggle is food. I have the best intention to eat the
    one ingredient foods, I meal plan and prep, but as the day goes on I stress
    eat cumulating in the evenings. If I could only get this under control I
    could definitely reach my goals.

  5. I just wish I could force myself to stop counting calories. All I eat are
    one ingredient foods but still obsessively weight and track. Great video

  6. I have been doing the ‘mini-fast’ thing for about 6 weeks…. I am stunned..
    No cravings… forget counting calories… high,
    chicken, brocolli, cauliflaur…good sugar..and some daily
    exercise that I watched on your blog.. The fat is melting away !!!
    Thanks for the videos and info’..

  7. I eat 1’ingredient whole natural foods. I have actually lost a ton of
    weight and gained abs with muscles thanks to your channel. I am only 14
    thanks Brad for helping me keep living lean.

  8. Preparing you food in advance, storing it and taking it to work the next
    day has worked wonders for me, I lost up to 60lbs doing that (that, coupled
    with working out everyday), it forced me to be strict on my diet for some

    And then I went back to school and my diet went to hell lol. I haven’t
    gained the lbs back, I just haven’t lost the 10-15 more lbs I need to lose
    to reach my goals, except it has been hard thinking about healthy food when
    you’ve got the stress of multiple assignments, group assignments…etc,
    (what is that? Pizza sounds like a good

    Anyway these sound like good ideas, will have to give them a try once I get
    my shit in order so I can finally lose that last 15 lbs. By the way Brad,
    do you have any vegan recipes on your website?

  9. Hey brad give Chia seeds a look at and see what you think 3g fat (high in
    omega) 5g carbs 5g fiber and 2g protein. I eat it like oatmeal.

  10. Let me know if you enjoyed this backstory on how I began my journey to Live
    Lean. I love sharing my personal stories.

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