5 Rules To Lose Weight Without Counting Calories

(Play the video below if you hate reading)

1. Eat Only Weight Loss Foods

*You eat a lot less &
Lose a lot more weight

2. Eat UP To 4 meals a day

Quick tip - Make eating meals boring: Eating the same meals over & over will cause you not to look forward to eating which will also eventually make you eat less & lose more weight

3. Before each meal…

4. Stop eating at each meal when you feel 100% satisfied

Also look at this example of Boiled Potatoes which are awesome for weight loss vs. Potato chips which are bad for weight loss…

potatoes vs potato chips

Remember: Since you're eating mostly weight loss foods… Feel free to eat as much as like at each meal without worrying about gaining weight but STOP EATING at each meal once you're 100% satisfied

Quick tip - Eat slower to lose weight faster: Eating slower gives your belly time enough to tell your brain "Hey, I'm Full, STOP Eating"

5. Only Drink Water or…

If you want to lose weight even faster…

Lost 75 Pounds Using Rule 3

loses 75 pounds

Hey man, just wanted you to know your tips and your motivation helped me achieve this. The biggest rule I followed was to drink as much ice cold water as possible before every meal (see rule #3). Still do that to this day.

I really watched your food tips, such as oatmeal burns calories. Once I got my metabolism up, it just fell off.

Paul Adams

The truth about NOT counting calories to lose weight…

By following these rules where you're making at least 80% of your diet weight loss foods you will certainly lose weight easily at a steady pace without counting calories but…

You may come to a point where you're not satisfied with how fast you're losing weight or maybe you'll hit a weight loss plateau and it's only at that point (which usually only happens when you have only 10-to-20 stubborn pounds of fat to lose…)

Where you'll have to seriously consider tracking your calories so you can see exactly how much you need to eat to keep losing weight at a pace you're satisfied with.

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1-100 of 349 Comments

hi i'm 5'1 and have pocs but i also have my regular periods, i don't eat meat, fish or eggs i feel tired all the time and weight loss is really hard i weigh 162lbs. need some help and advice thanks.

March 17, 2015


Hi! I'm a 17 year old female. 5'10 weight around 160.
I'm not fat, though I certainly have gained some. I use to be 145 over a year ago. I'd like to get back around to this weight. It's more of being as toned and strong as I was back then. I don't actively eat too much, I don't count calories either. Just maintain
portion control as I'm not an overeater. I am also doing flexibility stretchs to increase overall flexibility, which is pretty rigid atm. Should I be calorie counting since I don't have much to lose? Any exercises i should be doing? I would also like to be a bit stronger then I was before, and I'm afraid of lifting heavy weights. I work out at home. Any body resistance exercises that will help with this? Or should I start lifting weights? Any help in general would be great!

Thank you so much !

January 24, 2015

Adrian Bryant

if you're trying to get back to 145 then at your weight and height it is probably better to count calories since fat loss is actually tougher with only a few pounds left to lose. use this plan here

January 25, 2015


Hello adrian, i'm 15 years old and i weigh 195 lbs and i'm 5'1! And i really really need to lose weight by may 2015! Can you help me out? Thanks xx

January 18, 2015

Adrian Bryant

use this workout with the diet on this page

January 18, 2015


I'm 39, 5'2", and I weigh 154 pounds. I would like to lose 20-25 pounds but I cannot figure out how to do that. Do you have any suggestions? Thanks!

January 17, 2015

Adrian Bryant

you can use the diet on this page with this workout

January 17, 2015


Hello Adrian,

I am 5'2 and 164lbs.I want to reduce 45lbs within 6 months.I am 31yrs old and got a knee injury while doing yoga 1 year back.One of my knees still hurt when i take anything heavy ,do jogging ,use jump rope, cycling etc. My diet now is 1200 calories.What exercises would you suggest for me that does not have much impact on the knee.Also i want to know exercises that strengthen an injured knee. Please help.


January 08, 2015


Thank You.

January 08, 2015


hi, im 5'1'' 108lbs my goal is to lose last 10 pounds, so goal weight is 98 lbs . Can i stay 1200 kcal a day? i workout 60 mins 6 times a week .(moderate to high intensity) will this plan help me lose that last 10 pounds as soon as possible ?Can i aim to lose those 10 pounds in 2months ? What are the things that i have to pay attention to ensure i can get my goal weight ? i hope to hear your opinion, is it okay with my plan ? thanks a lot .

December 18, 2014


Hello sir I m 24 nd my weight is 80..I want to loss my weight. What I do for weight loss...plz tell me smthnG about it. ..

December 09, 2014


Hello Adrian,
I have tried several times to overcome my eating habits. I've failed each time. What can I do for this? Can I find a supplement that would help me train this?

October 27, 2014

Adrian Bryant

look at this

October 28, 2014


As you would know, the human body is highly
adaptable. If you cut your finger, the body would
heal itself in a matter of days - regenerating new
cells as soon as the change is noticed.

Well, if you make a big enough change to your
diet, the body can adapt right away too by burning
fat in your body at a rapid speed.

But what you need to do to kick start this change?
Is it exercise? Cutting certain foods out of your
diet? Drinking a special tea? Eating certain
berries? No, it's none of those things.

In fact, it is much more simple than you'd think.

September 28, 2014


Hi Adrian, thank you for this website I love it. I am 19, 5"5 and a college student. It is really hard for me to eat well while at school. I currently weigh 200 pounds, is it possible for me to get down to 170 pounds by thanksgiving?

September 24, 2014

Adrian Bryant

it's very possible at your weight to lose 30 months in 2 months

September 24, 2014


Ok, what exercise and diet program do you think would be best to achieve that goal? Also, can I build a butt while losing weight and if so how?

September 24, 2014

Adrian Bryant

use #1,2 & 5 here to lose weight and get bigger butt

September 25, 2014


Thank you.

September 27, 2014


Hey adrian i am 19, weigh 214 pounds and am 6 ft 3 inches. I want to gain muscle mass but not gain fat. Also how many calories should i be eating per day to achieve this goal? I dont want to be bulky because i play soccer (goalkeeper) i want to be lean and shredded. Thanks btw i gym about 5 days a week but yeah im not too sure about my calorie intake. Thanks

September 11, 2014

Adrian Bryant

go here

September 12, 2014


Hey Hi , Im Abhi From India I Was 130 Kg In Till 2011 Did A Steroidal Course Lost 56 Kg In An Year , But After That I Started To Drink Beer And Liquor A Lot Not Have Gained Back And Reached 130 Kg , It's Been 9 Month's That I Haven't Followed Even My Single Day Workout Plan , Now About To Start From 1st September So Would Like To Ask U That Tell Me The Basic Workout To Be Done For A Month To Loose Fat , I Get Sweaty Easily So Thats The Best Part About My Body .

August 24, 2014


I quit smoking a couple of months ago. Now I'm starting to wish I didn't. I put on nearly 15 lbs on top of weight I was already trying (and failing) to lose. I run almost every day, plus I work out (cardio kickboxing, Jillian Michaels 30 day shred and walking on the treadmill) for 2 hrs on top of that. I eat healthy foods and drink mostly water or juice. (of course I have 1-2 cups of coffee every day) I didn't snack on anything other than carrots or banana's for the first several weeks after gaining the 15 lbs. and still don't really snack much, occasionally I'll have some almonds but my weight has NOT changed in almost 2 months in a positive way. I have actually GAINED weight. I don't want to hear any of that nonsense about gaining muscle because I have done my research and I know that is not the case. It takes a month to put on a single pound of muscle, even for body builders, I just seem to be exploding and all of my hard work has yielded NO results! If I can't get this weight off, I might just give up all together and go back to smoking, even though I know it won't help me lose the weight, maybe it will keep me from gaining more! It just wasn't even worth quitting at this point.

July 27, 2014

Adrian Bryant

are you currently tracking your overall calroie intake because no mater how healthy you eat = if you eat too much you will gain weight

July 29, 2014


My height is 5'9 inches and my weight is 57 kg. I have a lean structure but not toned and I have a little fat in my tummy.. I have no access to the gym but want to tone my body and get rid of my tummy fat as I need a flat stomach....whatever I eat the whole fat accumulates on my stomach.. Help me out

June 27, 2014


Hi Adrian.

I'm 17 years old, and. I'm 5' 3" and 150 lbs.
I an planning on eating 1200-1250 cals daily. Drinking 10 glasses of water with a multivitamin.
Also I will be doing a 20 min interval workout 3x a week. And a 20-30 min toning exercises 3x a week.
all these workouts will be in the morning.

I will be fasting one day too.

How many weeks will it take me to lose 20 pounds?

June 24, 2014

Adrian Bryant

In 3-to-6 weeks

June 25, 2014

Helena Rodriguez

There were a lot of tips on how to quickly lose weight in this article... but I think that the more detail there is the more trust-worthy the source. I'm going to start following these tips because I've been trying to lose weight for months with little progress... happy I stumbled on this article. Hopefully my progress can speed up and I can start slimming down faster.

June 05, 2014


hi adrian
my problem is i have been doing different diet plans on the past 10 years .
and now i find it hard to lose wight even if i didnt eat much
please tell me what i should do to get back on losing weight fast and easier
thanks alot

June 05, 2014

Adrian Bryant

where you tracking yourr calories when you lost all that weight?

June 05, 2014


Hey. I'm 26 n I want to lose 40 lbs in 3 months. I weigh 184 n most of it is in my hips n butt n I have back fat, my stomach isnt too big. Its bigger than it has ever been. What diet can I use n exercise method toachieve a lean but keep my curves in this short time.

June 01, 2014

Adrian Bryant

do it herre

June 03, 2014


I am 63 years old and 5ft. 6 inches. I weigh 74.5 kilos.
I have done almost everything to lose weight. Can u help me? Are vegetables/fruits counted in the 1200 calories ?
Thank you very much.


May 25, 2014

Adrian Bryant

if you're doing the plan on this page then you do not have to count calories but what exercise have you tried to lose weight

May 25, 2014


Hei Adrian,
I use the DVD "walking with Leslie Sansone" and I walk almost an hour everyday . Suspect thyroid problems?

June 07, 2014


Thanks alot.


June 08, 2014


Hei Adrian,
How many calories does one burn doing the 20minutes home workout?

Thank you

June 17, 2014

Adrian Bryant

750-to-1000 per hour

June 18, 2014


I'm 5'1 i wiegh about 184lb my goal wiegh is to be wieghing between 130&140 i get up early every morning i walk about mile 1/2mile evey day i just started doing workout for about 30mins i don't eat after 8pm at night i drink water with what i eat

May 24, 2014


Hi Adrian,
I'm 5'6 217 lbs. my bmi says i should be at 160. But I want to achieve an hourglass figure doing this. Do you have an exercise that will help me lose weight and achieve this goal!!! Thanks for your advise!!

May 23, 2014

Adrian Bryant

as you lose weight you will develop a more hourglass naturllay but use the diet on this page along with this workout to get to 160

May 24, 2014


Thank you so much for your reply!!!

May 26, 2014


Hi I'm want to loss 10 pounds just in 20 days do you have solution for that

May 14, 2014

Adrian Bryant

depends on how much you weigh and your height?

May 14, 2014


Hi Adrian. I'm 5,5" and weigh 192.6 lbs. I would like to lose at least 70 lbs. I would like to have a workout that entails variety that I can do at home. I'm currently on the HCG diet, but have gotten so sick; so that I am unable to perform my daily duties. Help please. Thank you.

May 04, 2014

Adrian Bryant

use this workout and this diet and get off the HCG diet

May 05, 2014


Hello Adrian,
I'm 21yrs, 5ft10 and weight is approx. 80kg. Im actually a university student and i would be in vacation as from mid may till july. But, i'm determined to start dieting as from tomorrow itself.. I'm so insecure and not confident at all with my current look. I want to do some workout/dieting these 2 and 1/2 months and shed some weights before university resumes in august. Also, lose fat in my thighs and hips. My target would be to lose 10-20 kgs. Is it possible? I believe it is the right platform here to enable me to shed those weight surpluses :) What are your suggestions for me ? Thanking you in advance.

April 30, 2014

adrian bryant

you can use the diet on this page along with this workout

May 02, 2014


i want to lose my belly weight. i am not fat but because of my unhealthy diet i have started gaining weight. I have turned into a vegetarian and i don't eat beef or meat or pork any more. i will really appreciate if I have a good vegetarian meal plan

April 26, 2014


Hello Adrian,

I have been using a calorie counter for a while now and have had a tough time getting my protein consumption up on my meals. I make sure my meals are balanced (i.e. chicken breast, quinoa, and veggies) but my protein seems to still be in the low 20%. Any thoughts?

April 17, 2014

adrian bryant

protein supplements, bars and/or shakes can easily help you get more protein in your diet

April 19, 2014


I am 14 years old. 5 feet 4 inches, 199 lbs. I want to lose weight safely. I want this diet for me but I don't know what workout should I do.

April 02, 2014


so im about 60 kgs and I want to lose weight everywhere except for my butt. I squat at home almost everyday. Either taking a break for a day or a week. Mostly cause im busy I don't go to the gym or use any weights while squatting and I don't wAnt to go to the gym. I used to squat before then I stopped for like 6 months and now since a month I have started. I need to know what to do. I am heavy on my chest and I want my butt to be equivalent to my boob size so that it doesn't look uneven when I wear dresses or any kind of clothes ( where my boobs look bigger than my butt) please help I need to know if I can continue working out and home and get some changes. Because I am most comfortable working out at home also I dont have much time for gym. Should I continue squatting!? I do about 100 a day. And if I lose weight all over my body will my already small butt get smaller? Should I stop eating rice?

March 10, 2014


Hi i am 21 years old, 5'7 and 160 pounds. Im trying to loose weight but i dont know how much i need to loose. ( pound wise) i also wear a 34 DDD and my legs are pretty muscular. I think i would be happy with 15 pounds but i just dont know what kind of workout i need to do. Please help?

March 07, 2014

Adrian Bryant

add this workout to the diet on this page

March 07, 2014


I am 44 and want to lose 2-30 pounds. I am a member of 24 hour fitness club, but do not know what to do there.


February 19, 2014

Adrian Bryant

you could do the workouts on this page that feature machines at 24 hour fitnes

February 19, 2014


Hi adrian, i'm from italy.
I'm a 17 year old male who weights 130kg and i'm 183cm tall.
What do you recommend for me to lose weight at home? I only have my small room to do exercises and i only have 2KG Dumbbells at home..
I also ordered a copy of your DVD do you know how long it takes for it to come?

January 20, 2014


Hi I'm 23, 5'4, and I weigh 136 pounds! I would like to lose 30 pounds and I do have a stationary bike that probably has dust all over it by now. If i keep doing the 40 min bike workout 3 times a week for 3 months.. do you think I stand a chance? Do I need to do other exercises too?

Thank you, you're amazing.

lots of love!

January 13, 2014

Adrian Bryant

you stand a chance but make sure you use a the diet on this page or any diet to get there

January 14, 2014

dubai prince

Hello Adrian...

I am 19 years old 6' 1" and and weigh 220lbs, i want to lose 30 lbs, can you with a diet and exercise plan.

Thanks alot

December 03, 2013

Adrian Bryant

do you want a diet where you have to count calories? if not then stick to the diet on this page and use this workout

December 03, 2013

mike william

I, am 57 and need help I was hurt in work bad and had to retired I have no dics in lower back s1 and so on and my kness are bone to bone and not a good choice for replacing my knees because I over heal.... I use to lift and take karate before I was hurt at 47 please help me get that feeling of well being back after a work out, I try and only hurt my self more. PLEASE Adriante me how to start or if I can wear any thing to help with my pain as I need 2 work out I am falling apart in side more then out side ty for your time....your fan ty

December 01, 2013

Adrian Bryant

I'm not a doctor but have you seen these options?

December 02, 2013


Hi Adrian,
I wondered if you could help.
I now go to the gym 4/5 days at week. I do classes, interval and weight training. I had a baby 7months ago now and my lower back gets sore. I really need to strengthen my core I think.
I also have around 10kg to lose...although I like to go more on measurements...could you point me in the direction of a good paleo style diet? Or would I be better eating something different? I need to clean up my eating. I have tried the fasting but I find once I start eating I want to eat LOADS!

Don't even know if you can help haha....
Thank you in advance!


November 20, 2013

Adrian Bryant

dont know of any paleo but you can do the easy diet on this page or this diet here

November 20, 2013


Hi, im 17 and i weight 130kg and im 182cm tall. I want to lose 40kg but its so hard because i like to eat sweet.
Can you suggest what workout i should do? or what diet i should keep?

November 14, 2013


i do walk three time a day. I love to eat sweets and lately i seems to run out of breath. i am 58 years old. really need to lost 53 pounds

April 20, 2014

adrian bryant


see this

April 21, 2014

david jonathan

Iam 16 and my weight is 110 kg.can i lose weight by eating nothing except water for 1 month??

November 05, 2013

Adrian Bryant

yes but how long can you sustain that crazy diet?
use this workout and this diet

November 05, 2013


Hi Adrian,

My hubby is 215 pounds and he doesn't eat vegetables like I do. He only eats corn and sweet peas, but no other green vegetables. He is also a very picky eater and only eat meat. What meal plan or regimen can I give him to follow so that he may lose weight? He also likes to snack late at night which is not good. Please help!!!!

October 15, 2013

Adrian Bryant

show him this

October 16, 2013



I need help! I have exactly 2mo and a week until a vacation... I want to slim up by then - Right now I'm 5'6 155lbs and I want to be down to 125. is that even possible? or 130...is this possible and not get flabby skin either? what workouts should I do more importantly? Cardio or weight training?

September 25, 2013


Hi Adrian,

I am a 38 year old woman weighing my worst at 198 lbs. Recently have hired a trainer who trains me 3 times a week (mostly with weights). How do I incorporate your program with his... he doesnt give us any diet guidelines just work outs.........I need to lose atleast 25-30 lbs before the end of the year....PLEASE PLEASE PLEASE HELP. Also I am very weak in the mind.....very hard for me to resist temptations.

September 11, 2013

Adrian Bryant

start with this diet

September 11, 2013


Hey I'm late 20's, 6'2 well built but while I was recovering from 3 herniated discs in my lower back I ballooned up to 260lbs. trying to lose 40 pounds of fat most effective way now that I'm healthy again, just no deadlifts Please help.

September 08, 2013

Adrian Bryant

go here to lose weight without deadlifts

September 08, 2013


Hi, I'm turning 13 soon and I weigh about 150 lbs. I want to lose 45 - 60 lbs before I go to high school. I'm often too lazy to exercise and can't do a proper push-up or sit-up. I tried drinking a lot of water with ice and I don't think I lose any weight I also tried eating less. Is it true that if you sleep less and not eat after 7 o'clock makes you lose weight? Please help me!

August 24, 2013

Adrian Bryant

yes, sleep does help but overall it's all bout how much you eat so look at this diet

August 24, 2013

Suraj Swarnapuri

Hi I'm 16 almost 17 weigh around 183 lbs and about 6ft. I want to change the way I look and feel. Being a big guy sucks especially in highschool. Plus I want to be healthy when I'm older. Any tips that could help a guy like me lose weight and achieve a toned body??

August 05, 2013

Adrian Bryant

my best tip

August 06, 2013


Dear Adrian,

I am 44 and the mother of a 3-year-old and a 4-year-old (yes, my husband and I got a late start!). 10 months ago I had complete ankle reconstruction on my left ankle. This involved 5 procedures including mid-foot fusion, tendon transfer, calcaneal osteotomy and metal wedge and plate in my ankle. I have gained almost 30 pounds since the surgery (and was overweight to begin with).
I'm still in PT twice a week and am having some issues with my Achilles tendon and posterior tib tendon tightening. I will never be able to run or jog. I am not yet able to roll up on the ball of my left foot due to severe atrophy of my left calf muscle and the above mentioned tendon tightening.
Given all of this, I am SO motivated to eat right and exercise to lose weight. Do you have any diet and exercise suggestions for me? I am 5' 7" and weigh 208 lbs.
Thank you!!

July 31, 2013

Adrian Bryant

this here will give you some ideas of how to exercise with your condition and use this diet

August 02, 2013

Linda Silva

Do you have a walking interval program? how many days do u reccomend for strength training how many days of cardio? which plan for someone who dose work out and eat right but thyroid problem is my hinderance, any advice? I saw your hyopthyroid section here on your site.I weigh 162.8 with forty pounds to lose. Are you a doctor?
thanks for your advise.
Blessings \Linda M Silva

June 24, 2013

Adrian Bryant

use this workout and this diet and yes...

I do have a walking interval walking workout which can be found on the workout page

June 24, 2013


Hi my name is Andre I'm 6'1 and I weigh 270 pounds my ideal goal would me 190 or 200 pounds. I have a horrible eating habit that I need to kick where I'm not hungry throughout the day but when I do eat it's a BIG whole plate and all the weight seems to be going to my thigh and my stomach I'm starting to become insecure with my looks and I'm tired of the fat jokes what do I need to do to kick the weight from my thighs and belly and get to my 190 to 200 pounds goal??

June 24, 2013

Adrian Bryant

do this

June 24, 2013

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