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Body Recomposition Without Tracking Calories (Lose Fat & Build Muscle)

Michelle Roots Fitness & Nutrition Coach

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Ready to lose fat, build muscle & stay consistent? Join my coaching community LIFT You here: https://www.michelleroots.com/work-wi.... Want to lose body fat and build muscle without tracking every calorie or macro? In this video, I’m breaking down exactly how to achieve body recomposition without tracking, so you can see real results without feeling overwhelmed, restricted, or obsessed with numbers.

If you’ve ever felt like tracking is exhausting, you can’t stay consistent long-term, or you’re worried everything will fall apart without it then this video is for you.

I’ll show you:
What body recomposition actually is
Why tracking isn’t required to see results
How to structure your meals (without apps or calculators)
Simple portion guidelines (protein, carbs, fats)
How to stay consistent and still enjoy your life

Let me know in the comments:
Have you tried tracking before?
Do you want to move away from it?
Don’t forget to like & subscribe for more fat loss + body recomposition tips for women 35+

#bodyrecomposition #calorietracking #macros

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‪@LiftWithMichelle‬

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Train 4 Life & Be Ready 4 Anything
Michelle

Body Recomposition Without Tracking Calori...

17 Comments

@MichelleRoots Creator 6 months ago (edited) Pinned

If you’re ready for more support beyond YouTube, I’d love to have you inside my LIFT YOU COMMUNITY. Join here: https://www.michelleroots.com/work-with-me. You’ll get access to coaching, accountability, and my app with workouts, and habit & nutrition tracking to help you stay consistent and see real results. Perfect for you if you are looking for support and accountability from myself & women on the same journey as you!

@YourOrganizedAuntie 6 months ago

Oh my goodness, the moment you said “body recomposition without tracking calories,” my whole spirit cracked its knuckles because whew, that took me straight back to the time I tried to “intuitively” build muscle and lose fat at the same time. I strutted into the gym like, “Luise, today we sculpt,” and another voice in my head whispered, “Girl… you also forgot to eat breakfast.” Chaos. And let me tell you, the first week was a full comedy show. I was lifting weights like a determined squirrel, eating protein like it was a personality trait, and talking to my muscles for emotional support. “Alright glutes, activate. No, not like that. Try again. Yes, good job, proud of you.” Meanwhile my hamstrings were screaming in a dialect only athletes understand. But here’s the wild part: body recomposition actually works when you stop micromanaging every crumb and start communicating with your body like it’s a co-worker you’re trying to keep motivated.

@whateverwhateveretc 6 months ago

this is such amazing advice. I tracked for 5 months and it burnt me out completely. I hope this advice reaches lots of people because it is such an easier, more approachable and sustainable way to go about it, for most. thank you for making this video :)

@BadMinimalist 6 months ago

The stealing bites of food during lunch prep is so real 😂. I tracked it once and I was shocked to find out it was like 180 calories when I thougt it would be like 30.

The only rule I don’t follow is the stopping at 80% full bc I don’t want to feel deprived. I just eat till I’m satisfied. But since I’m eating lower calorie, high fiber and protein meals it doesn’t seem to be an issue.

@BEARTHEWEIGHT920 6 months ago (edited)

Excellent video Michelle!!! Habits are where it's at! I've been lifting for over 20 years, just turned 44 and have never ever really tracked calories! The only thing I actually track daily is my weight. I never did that either until about 5 years ago when I hit my heaviest weight at the docs office. I was shocked! For my 5'2" stature it was enough to have me become prediabetic and get out of breath easily while walking. I had enough. I had the knowledge of body recomp and had used the principles before and I can honestly say it has worked every time! Consistency in habits!! Nothing in life is linear! Life happens! Workouts get missed! Meals are not perfect everyday. Stress levels vary day to day! I'm now at a weight where I want to gain! I have a 3 day a week strength training split. I follow an 80/20 rule with food. I prioritize protein with my meals. I will occasionally track protein for a few days to see what I'm really getting for a week. I rarely count calories. In my opinion you don't need to! I say let the calories work for you! Just an all around great video Michelle!!! Have a great day!!!!

@sarajopsal 6 months ago

Love this! I like the idea of intuitive eating and trusting hunger/craving cues.

@kims1941 6 months ago

Michelle, you look even leaner and stronger in this video.

@cheryldyer5181 6 months ago

So basically follow the my plate method!

@elisegervais8749 6 months ago

Thank you, much appreciated!! Although I have found tracking helpful I’m feeling like I need a break and this is a great next step ☺️

@MyleneLanoix 6 months ago

Wow! very helpful thank you

@rgt2987 6 months ago

This!

@moblicious_25 4 months ago

I will follow your advice and see if it works. I struggle with chronic pain and whenever I try to use heavy weight, I get a flare up then I get discouraged. I want to lose fat and gain muscles but how can I do this when I have this barrier?

@tammyjenkins5422 6 months ago

Love your body shape and muscles. Would it be possible to find out your measurements? Your arms, shoulders, hips and thighs.
I won't go by weight or my pant size any more. I think I was trying to get to small.
I'm eating more and getting stronger. I'm doing measurements now but still not sure where i should be. Want to be bigger in areas and smaller in others. Unfortunately the areas I want to get smaller in hardly move. They are the last to go I know. It makes me feel like I'm not getting any where

@Diamond-swn1 2 months ago

Great video! I’m having an issue with the scale. I have never been “fit” and started my journey to build muscle off and on in the past couple of years, I know I’m definitely gaining muscle because I’m stronger and can see muscle and my body changing, but the scale has gone up about 12 lbs. how can I loose some weight and not lose muscle? Any advice is appreciated Thank you!!

@simonedm111 6 months ago

Is the payment for your lift you membership in cad or usd?

@swan11112 6 months ago (edited)

Thank you so much for this video! I'm a 47 yr-old pescatarian (fish), so I need 2 palm-fulls of protein on my plate. 😅 I don't always eat fish and I tend to reach out to plant/soy foods like tofu along with legumes (mainly beans), and dairy such as nonfat greek yogurt/cheeses for my protein. Could I still recomp without tracking? I was tracking my food all this past week, and there were times when I felt like I didn’t eat enough while I'm trying to strength train at the same time. All for the sake of staying inside my "deficit budget." My only guess is that since I'm lifting/activating my muscle tissues (whole body btw), my body could be in survival mode. Also, all I have is belly fat while my upper body is a bit toned. I have been working on my lower body more lately.

@runner-d1c 6 months ago (edited)

I can't track. The mental exhaustion is worse than being a few lbs overweight. I also don't weigh regularly. I just cut portions gradually until the fat starts to go. I can tell by how my clothes fit. It's not rocket science.