Let’s be real—calorie counting can work, but for a lot of us, it’s exhausting, time-consuming, and honestly... a little soul-sucking. I knew I wanted to feel better in my body, lose weight sustainably, and actually enjoy food again—without obsessing over every bite.
So I ditched the apps, deleted the spreadsheets, and started focusing on simple, sustainable habits instead. And guess what? I lost weight, kept it off, and found food freedom.
Here are the 5 habits that helped me lose weight without tracking a single calorie—and that I still use every day.
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🌱 1. Eat High-Volume, Low-Calorie-Density Foods
When I learned about calorie density, everything clicked. It’s not about eating less—it’s about eating smarter. Foods that are high in fiber and water (like fruits, veggies, beans, and soups) let you eat big, satisfying portions without overeating on calories.
Instead of tiny meals that leave you hungry an hour later, I started building big, colorful plates filled with roasted veggies, leafy greens, lentil soups, and fruit bowls—and I felt full and fueled.
💡 Try this: Start your meals with a salad or broth-based soup. It helps fill you up naturally!
Here's a free downloadable copy of the calorie density chart for you to save!
🍠 2. Build Every Meal Around Starch & Fiber
& a touch of protein!
Forget “low carb.” Complex carbs and fiber are your friends! I follow a 50/50 plate method—half non-starchy veggies, half starches like potatoes, beans, or whole grains.
This simple formula helps keep me full, energized, and balanced without needing to track anything. Fiber slows digestion, helps control blood sugar, and supports gut health—plus it keeps you full for hours.
💡 Easy combo ideas:
- Steamed broccoli + sweet potato
- Brown rice + sautéed kale
- Lentils + roasted Brussels sprouts
These are hunger busting combos, but don't forget to add a touch of plant-based protein as well! A good source of protein added to a wholesome 50/50 plate will help keep you feeling full and reduce the need for snacking!
My current favorite vegan protein sources are TVP, tofu, seitan & edamame!
🥣 3. Make Your Food Taste GOOD (with Low-Calorie Sauces)
If your food doesn’t taste good, you’re not going to stick with it. Period.
I make sure my meals are flavorful by prepping oil-free, low-calorie sauces that bring life to even the simplest bowls. Think creamy hummus dressings, spicy mustard vinaigrettes, tangy tahini, or even just a splash of salsa.
💡 Try this: Thin hummus with lemon juice and a splash of water for an easy, creamy dressing.
Here's some of my favorite go-to sauces:
E-BOOK ALERT!
Check out my NEW e-book with over twenty 5-minute sauce, dips & dressings that will jazz up your meals while keeping your health goals in mind!
🍛 4. Keep Healthy Meals Sweet & Simple
I used to overthink every meal. Now? I stick to easy, repeatable formulas. Think:
grain + veggie + protein + flavor (sauce, citrus or herbs)
When you remove decision fatigue, it’s so much easier to eat well consistently. No fancy recipes needed—just real food, put together with love and simplicity.
💡 Go-to simple meal: Sweet Potato+ Tofu + Air fried zucchini + BBQ
Here's some more simple meal inspiration:
🧑🍳 5. Make Healthy Choices the Easy Choice
Set yourself up for success by prepping the foods you want to eat more of. I keep washed greens, chopped veggies, cooked lentils, and a sauce or two in my fridge at all times. That way, when I’m hungry or busy, healthy meals practically assemble themselves.
No willpower needed—just a little strategy and prep.
💡 Time-saving tip: Batch cook a pot of beans or lentils at the start of the week. Add to salads, wraps, bowls, and more.
Tips that will help you with easy rolling ingredient prep:
💬 Final Thoughts
Losing weight doesn't have to mean tracking, weighing, or obsessing. These 5 simple habits helped me nourish my body, reconnect with food, and build a way of eating that I actually enjoy.
If you're tired of diet rules and ready for a more compassionate, sustainable approach—start here. You deserve to feel good in your body and your life.
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*All information in this post is based off of my personal experience and not to be taken as medical advice. Speak with your health providers before making changes.
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