Today, we’re diving into healthy habits to implement to lose weight without tracking calories. I know it might sound impossible, but I have a method that’s helped thousands of clients to lose weight and keep it off.
Are you looking for effective healthy habits for weight loss that don’t require calorie counting? I’ve developed a proven method that has transformed the lives of thousands of my clients. You’ll discover the eight essential habits to embrace for lasting success. These strategies will empower you to make mindful choices that support your weight loss journey long-term.
The Catch: Initial Getting Started Phase
There’s just one catch—I do recommend tracking for the first 6 weeks to build the foundation. It’s what I do with my clients. See this period of time as your eye-training time so you can become a master at recognizing serving sizes. Then you can apply this knowledge anywhere, restaurants, work potlucks, vacations, etc. What happens after that? Here are the 5 key habits to follow.
Strategy 1: Plan Your Meals
One of the easiest ways to stay on track is by planning your meals ahead of time and focusing on consistency. Repetition is key—say, for breakfast, you’ll have the smoothie every day for a week. The following week, you can switch up your recipes while still keeping your meals consistent.
Once you understand your portions and nutritional needs for a specific meal, you can repeat certain recipes without the hassle of daily tracking. This approach helps establish meals you enjoy and can rely on, reducing decision fatigue and simplifying meal planning.
Meal Example Ideas
If you’re looking for guidance with options, browse my cookbook offerings (*link to https://www.manuelvillacorta.com/books/ on the screen). All of them are labeled with the number of servings, the definition of one serving, and nutrition facts. For example, three recipes that can be part of your weekly rotation are:
- A mango spinach kefir smoothie—made with kefir, fresh mango, spinach, and a touch of honey.
- Dave’s Killer Bread 70-calorie slices with lean roast beef or chicken, layered with veggies like spinach, tomatoes, and onions.
- Beef stir-fry with black rice. Make a larger batch so you can have it multiple times throughout the week.
Remember, if you eat differently every day or if you’re not making your meals, then you must record everything to stay on track. However, you can be proactive by entering your meal plan once a week, allowing you to test and adjust as needed. The positive aspect of doing this is that you’ll have a clear strategy, know exactly what you’re going to eat, and, better yet, achieve your weight loss goals.
Strategy 2: Schedule Your Shopping and Cooking Time
Select a dedicated day each week to grocery shop and another for meal prep. Add it to your calendar like a meeting.
Make recipes in advance to have them ready to go, so you aren’t tempted to grab something unhealthy in a hurry. A simple rule is to choose two key recipes each week, cook once, eat twice. This creates variety while keeping your meal prep efficient!
Strategy 3: Follow the Plate Method
When plating your meals, divide your plate into three sections:
- Half your plate should be filled with vegetables. Choose fiber-rich options like leafy greens, roasted vegetables, or a salad. Keep them plain with minimal seasonings.
- One-quarter should be lean protein. The amount may vary: 4-5 ounces for women, and 6-7 ounces for men.
- The last quarter is for grains or starchy vegetables, which you can rotate to prevent boredom. Whole grains like brown rice, quinoa, sweet potatoes, or black rice provide sustained energy and essential nutrients.
By using the plate method, you create a well-balanced meal that includes plenty of fiber and protein to support your weight loss and overall health.
Strategy 4: Be Mindful of How Often You Eat Out
Eating out is a part of life, but moderation is key. If you go out twice a week and choose healthier options, you can still lose weight. However, anything over four times per week, and it becomes more challenging to stay on track. Remember, you can still enjoy dining out—just choose one indulgence, like either fries or a shake, not both!
Strategy 5: Create Personal Food Policies
Establish boundaries for yourself, not in a restrictive way, but to set realistic goals. For example, if you’re feeling stressed, don’t automatically open a bottle of wine. You might decide that wine is for special occasions or weekends, and limit yourself to a maximum of two glasses.
If you love cookies, designate a “Saturday Cookie Day” and truly savor that treat. This way, you build a healthier relationship with food while still enjoying what you love.
Call to Action
So, there you have it—5 key strategies to help you lose weight without counting calories. Remember to plan your meals, set your shopping routine, and stick to the plate method. Be mindful of how often you eat out, and establish personal food policies to support your journey.
If you enjoyed this video, give it a thumbs up, hit subscribe, and comment below with the strategy you’re going to try first! And if you’re ready for more personalized guidance, schedule a complimentary 20-minute call to get started.
