5 Steps to Lose Weight Without Exercise or Counting Calories

(Play video or read below)

1. Eat Only Weight Loss Foods

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

2. Eat UP To 4 Meals a Day

He lost 120 pounds on Adrian bryant PlanHe lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts
in Adrian's Fat Loss Plan 4x a week

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. This guy lost 50 pounds on the 'Boredom Diet'

3. Before Each Meal,

v8 best way to lose weight

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

carrots vs candy calories

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

potatoes vs potato chips calories

Because you're eating mostly weight loss foods you can 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,

To Lose Weight Faster,

Lost 75 Pounds Using Rule 3

lose 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.

More Ways to Lose Weight Without Diet & Exercise

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Leave a Comment

1-40 of 467 Comments

Hi Adrian. I’m 5’6” and I weigh 150 pounds. I want to lose 30 pounds as soon as possible. How Long will this take me? And what do I need to do?

September 09, 2019

Adrienne Wankiewicz

Hi ! You say only eat 4 meals a day . How many small snacks can you have - any ?
Thanks !

July 22, 2019

Adrian Bryant

not any for this plan. the purpose of this is to keep your hunger and cravings down which lowers your claorie intake for faster weight loss

July 22, 2019

Parvez Elahi

I m 62 yesrs old. I underwent open heart bypass surgery about 13 yrs back. Knee arthritis sice 10 yrs. Now walk lamely due to left knee. Also thyroid patient since 13 yrs.
My weight is 97 kg. I m 5.10” ft. Very lazy. Living in pakistan.
Pls help me to reduce my weight.

May 14, 2019


Hello, I am 5'4 and a half weighing 255 pounds. Most of my weight is in my stomach and breast and I also have a chubby face and a bit of arm fat. What do you suggest for me? Thanks in advance.

May 02, 2019

Adrian Bryant

the plan on this page along with this workout will get you there

May 02, 2019


I am 5ft 5in 270lbs with bad knee joints need to lose so weight would you recommend the bed sheet workout but how many days a week thanks

April 02, 2019

Adrian Bryant

that and these other suggestions

do my workouts 2-4 days per week

April 02, 2019


I'm 43 at 5'3" weighing 177 lbs. I just had open heart surgery at few months back and now I want to lose at least 40 to 50 lbs. I not one to really exercise but I do little outside work here and there. What type of schedule would be best for me to look ed weight within 4 months? Thank you so very much for your assistance.

March 18, 2019

Chris James

Thanks for sharing such a great article with us. Keep sharing such a great article that would help everyone.

March 18, 2019


Im 5,1
176 lbs want to b 48 lbs lesser in 4 month plz tell me what workout and diet should i do and how many calories should i take and how often should i workout

February 02, 2019

Cookie Green

I’m 5’10, 41 yrs old and weigh 315lbs. I gained most the weight after having a complete hysterectomy year ago. I need help

November 29, 2018

Adrian Bryant

the steps on this page is a good way to start out with how to eat to lose weight but what about working out - any help needed there?

start off with this beginner workout plan

November 29, 2018


Im 18, I weigh 228, Im 5'8, my doctor said I am kinda heavy, Im male if that makes a difference, I workout twice a week for 1 hour, could you please recommend me a nutrition and workout plan

September 12, 2018


I forgot to mention Im not very active either, I have asthma and I wanna be a boxer

September 12, 2018

Adrian Bryant

use this workout along with the diet on this page

September 12, 2018


Hey im 5 months pregnantand have a 8month old. I want to start on my weight loss journey as soon as I have this baby. Are these tips/calorie counting diets ok to do while breastfeeding? Any advice to take until the baby comes?.

August 22, 2018

Adrian Bryant

you'll have to ask your doctor to be sure about that

August 22, 2018


Don't deprive your child of nutrients, eat a lot and eat healthy. You get cravings for a reason!

September 11, 2018


Hi, I'm 18, 6'0 and weigh 250 pounds. My family always tell me I don't look like I weigh 250 pounds but I definitely feel it. I want to join the Airforce but to do so I must get in shape. My goal is to lose 20-50 pounds by october so 3 months from now if that's even possible. I don't work because my parents want me to focus on college so I don't really know how I will buy the food i need for the diet. I only have a treadmil at my place to exercise with and watched your 10 minute treadmil exercise video. It looks intense but if thats what it takes to lose all those pounds I'm all for it. What do you recommend I do?

July 18, 2018

Adrian Bryant

add these rules to the diet on this page

July 18, 2018


I am about 200 pounds and I’m 70 pounds overweight. I am 17 years old. I also live in a hostel so it’s difficult for me to track my diet. I want to lose 70 pounds till November. Please do recommend me a workout plan

July 17, 2018


WELL I'm different...I have not lost any weight in years....I am 53 years old and weigh 320 pounds as of yesterday...i am 5ft 3in tall and sit at a computer around 10 hours a day. I feel there is not much hope since i have 2 hern disc, asthma, knee pain from arthritis and joint pain daily. I am about to give up on the whole weight loss journey...i'm just trying to live at this point.

June 22, 2018

Adrian Bryant

then the plan on this page will certainly help and if you want to exercise you should try these options

June 23, 2018

Brandi Weyant-Ceron

I am 33 years old and weigh 465 lbs. I have tried so many diets but can't seem to stick to one. I feel as though I have a food addiction. I always overeat, and it's never intentional. I am severely depressed because with so much weight it has made it impossible to have children. My menstruation is very irregular. I am also diabetic with an A1C of 8.7. Do you have any suggestions for me. As far as exercise, I can do some walking and weight lifting. I also love swimming. Any advice would be appreciated.

June 20, 2018

Adrian Bryant

do you think you can do the diet plan on this page? have you ever tracked your calories?

June 21, 2018


hi there Adrian im 36yrs old weighing at 243lbs we have a bet at work and another co worker is about at a tie with me on lbs lost so far its 12.5lbs lost and need to lose as much weight as i can by this tuesday 5/22/18 I started the military diet Wed.on 5/17/18 so far so good and im drinking about 2 gallons a day so far. please help its a $500 bet I would like to bring home to my kiddos.

May 18, 2018


ooops I forgot to mention im 5'6

May 18, 2018


Hi Adrian ,
Me 21 years old .. previously I was 90kgs after 1.5 years joining gym I lose 20 kgs went to 70 kgs but now I am 75 kgs and want to lose 15 kgs more ..my goal weight is 60 kgs within 4 months. I am so confused though I am continuing my gym but my weight is stuck now please help me

May 10, 2018

Tracy Chiles


I am going to have surgery on my ankle I was told there is so much damage I won't be able to run, CrossFit or Kickboxing anymore. I will have to change up my workout routine to yoga, stationary bike, elliptical, walking. I am an active person what routine can I do with these options to keep off the weight.

March 30, 2018

Adrian Bryant

more options

March 31, 2018


Hi Adrian! What are good foods to boost my metabolism to burn calories/fat? I am 47 and I need to lose 40 pounds. I need a jump start and want to the weight loss to consistently come off.

February 07, 2018


I want to accurately be able to fill out the lose 50 pounds in 5-8 months. What would the activity qualifiers mean? I am active throughout the day; I am a stay at home mom. Would I qualify as the 3-5 days exerciser? or What? I do workout in addition to "mommying" about 3 days for about 40 minutes. And just for informative purposes what would classify as a hard exerciser?

February 04, 2018

She lost 140 pounds on Adrian Bryant Plan

How She Do It?
She did the 20 minute walking workout in Adrian's Fat Loss Plan 3x a week

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