In this episode, Sal, Adam and Justin go over five ways to lose weight without having to track or count calories.

• What to do if macro counting is too hard? (3:23)
• Energy cannot be created or destroyed. Why calories are important. (5:20)
• What are macros and why they are important? (7:54)
• Why do we demonize fat? (9:28)
• Analyzing the human psyche while hungry. (12:00)
• The Five Strategies to Weight Loss without Counting Calories. (15:58)
• • #1 - Drinking more water. (16:36)
  • #2 - Changing HOW you eat. (22:07)
  • #3 – ADDING more protein and vegetables. (28:23)
  • #4 – Improving the quality of your sleep to control appetite. (37:38)
  • #5 – Eliminating heavily processed foods from your diet. (45:31)

Related Links/Products Mentioned

• January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout**
• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Seven Countries Study
• The influence of calorie labeling on food orders and consumption: A review of the literature1
• A shocking number of all the calories you consume in a day come from sugary drinks
• Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating
• The Pull of the Past: When Do Habits Persist Despite Conflict With Motives?
• The Myth of Optimal Protein Intake – Mind Pump Blog
• Sleep deprivation may cause people to eat more calories
• Mind Pump 1202: Why New Year’s Resolutions Don’t Work (& What to Do About It)
• Ultra-Processed Diet Leads to Extra Calories, Weight Gain
• Mind Pump Free Resources