On the last blog, we discussed how losing weight without tracking your calories or macros is not a free for all. It isn’t intuitive eating, and being on a schedule is important to create structure without food logging so you can “test the waters” by modifying portion sizes in your meals.
Taking that topic deeper, what if I told you the women I’ve worked with who successfully lose weight and keep it off without logging their food forever all have one thing in common: PREDICTABLE MEALS.
Alongside being on a schedule, creating predictability with your food choices (in particular your meals) literally makes or breaks the results you see physically.
Food logging works so well because it gives you that immediate feedback when eating anything. It allows women who eat random things all throughout the day magically lose fat if they get into a deficit consistently, beating the odds when in reality they statistically shouldn’t have lost the weight with their habits.
And when you get rid of food logging? It’s no surprise that your results fall apart.
That’s why if what you eat changes so drastically when you don’t log your food – today is for you because your diet shouldn’t fall apart the moment you get rid of calorie and macro tracking!
What I’m teaching you today inside of RIP Calorie Counting Week (and the new program I’m announcing tomorrow 👀) will help you replace tracking with predictable portion sizes.
Let’s go!
PREDICTABLE MEALS, PREDICTABLE RESULTS
When you’re eating different things constantly, it becomes very challenging to lose weight when not logging your food.
This is because if you aren’t seeing progress, it’s challenging to pinpoint what is actually holding you back? What meal? What food choice? What day? What portion?
That’s why today, I’m highlighting the importance of repeating meals when trying to lose weight without logging your food.
What Should You Be Eating?
While calories are like money and as long as you hit your deficit you technically can lose weight, when not logging your food it’s important to set yourself up for success. At meals, you should be eating around 25-30 grams of protein, a serving of starch and a serving of produce such as fruits and vegetables for color.
When losing weight without logging, you want each meal to always have this foundation (think foundational portion sizes) or else it becomes very easy for little calories here and there to sneak up on you.
How Often Should I Repeat Meals?
When not logging your food, I think one of the best things you can do is have a baseline, foundational diet you eat at home. This way it gives you more flexibility when out to eat, it streamlines food prep and grocery shopping, and it makes it easier to pinpoint when and if you get off track.
I’d suggest having a rotation of 2-3 meals for breakfast, lunch and dinner to be great to start your weight loss and leaning out journey when not logging your food.
How Do I Know If My Portions Are Right?
You’ll know your portions are right when you see your body shed weight. You should track the lowest weight of the week and also use other indicators of progress such as the following:
- Lowest weight of the week (see your trends over 2-3 weeks as compared to you habits)
- How you feel
- Body composition (think progress pics and how clothes fit)
- Energy levels
- Workout PRs
- Digestion
- Bloating
Over time, it’s very clear to see if what you’re doing is working or not. You HAVE to track the data alongside your habits.
PS: If you liked this week, you’re going to looooove what I have been working on for MONTHS! I’ve seriously been asked for years to create something that provides structure but helps women lose weight and maintain every pound they lose without having to log their food. If you’re ready for that…. Get ready because I’ll announce it tomorrow!