Weight loss without counting calories? Lets talk about it..

I recently gave a talk at the Innermost Walk Club all about weight loss, nourishment, and sustainable habits—and I wanted to share some key takeaways with you too 🥦🧠

💬 Personally, I’m not a fan of calorie counting.We eat food, not numbers.

While understanding energy balance is important when it comes to weight loss, it doesn’t mean you need to track every bite. What matters more is nourishing your body, building sustainable habits, and learning what works for you—not following extreme diets or quick fixes.

⚠️ Weight loss is hard.It’s a journey—not a sprint—and definitely not a one-size-fits-all approach.So please, be kind to yourself. Progress takes time, and your worth isn’t defined by a number on the scale.

🥗 Real food.❤️ Real enjoyment.🔁 Real sustainability

The Science: Calories In vs. Calories Out

At its core, weight loss is about energy balance.

If you take in more calories than you burn, your body stores the excess as fat.

If you burn more than you consume, your body taps into fat stores for energy—that’s how weight loss happens.

We burn calories in three main ways:

Basal Metabolic Rate (BMR): the energy your body needs just to function at rest

Thermic Effect of Food (TEF): calories burned digesting and processing food

Physical Activity: from daily movement to exercise

So yes, to lose weight, you need a calorie deficit—but how you create that deficit matters.

This is where nutrition comes in—because not all calories are equal in how they affect hunger, hormones, energy, and long-term results.

How Much Weight Loss is Healthy?

It can be tempting to want fast results, but research shows that losing around 0.5 to 1kg per week (that’s 1–2 pounds) is a safe and sustainable rate of fat loss.

This usually requires a calorie deficit of 500–1000 calories per day. But keep in mind, more isn’t better—too large a deficit can lead to:

• Muscle loss

• Fatigue

• Hormonal disruptions

• Increased risk of regaining the weight

The goal should be sustainable fat loss, not just fast weight loss. And for many people, even 0.25kg (half a pound) per week is progress, especially when paired with improved energy, better sleep, and stronger habits.

Fad Diets: Why They Don’t Work

Let’s talk about what we know doesn’t work.

Fad diets like keto, juice cleanse and detox teas might give short-term results, but they usually fail in the long run. 

Why?

• They’re unsustainable

• They often cause nutrient deficiencies and low energy

• They lead to yo-yo dieting, where weight is lost and regained—often with extra weight gained over time

• Over time, they can even slow your metabolism, making future weight loss harder

We also know that all-or-nothing thinking—where one “bad” meal feels like failure—does more harm than good.

And emotional eating—when we eat out of stress, boredom, or habit—can override our natural hunger cues.

The solution? Ditch the diet mentality and build a way of eating that’s realistic, nourishing, and consistent.

Understanding Macronutrients

Carbs, protein, and fat— how can they support weight loss in a sustainable way.

Carbohydrates: Your Body’s Preferred Fuel

Carbs are not the enemy.

Carbs are broken down into glucose, your body’s main source of energy.

Complex carbs like oats, quinoa, sweet potato, and vegetables are high in fiber, which keeps you full and supports digestion.

Simple carbs like sweets, white bread, and sugary drinks cause quick energy spikes followed by crashes.

✅ Tip: Include fibre rich carbs in meals, think quality and quantity, aiming for no bigger than a ‘fist’ size of carbs with any meal

Protein: The Hunger Manager & Muscle Protector

Protein is key when trying to lose weight.

It keeps you full longer, reducing overall calorie intake

It helps preserve muscle, especially when in a deficit

It slightly boosts your metabolism due to a higher thermic effect

✅ Aim for a palm-sized portion of protein with each meal

 Sources: chicken, eggs, Greek yogurt, tofu, lentils, fish

Fats: Essential, Not Evil

Fat has more calories per gram, but it’s essential.

It supports hormone health, brain function, and vitamin absorption

It helps with satiety, slowing digestion so you stay full longer

✅ Choose healthy fats (olive oil, avocado, nuts)

 ✅ Be mindful of portion size—about a thumb-sized amount per meal

How to Structure a Weight-Loss-Friendly Meal

Here’s a simple formula:

🥩 1/4 plate protein

🍚 1/4 plate carbs (wholegrains)

🥗 1/2 plate non-starchy vegetables

🥑 Add a small amount of healthy fats

💧 Don’t forget hydration—thirst can often feel like hunger

A lovely example of a nourishing, well balanced meal containing lots of different plants and plant protein

5 Practical Nutrition Tips for Sustainable Weight Loss

1) Prioritise protein at every meal

 → Keeps you full and supports your metabolism

2) Think quality and quantity of carbs

 → Swap ultra-processed carbs for whole grains, fruits, and veg

3) Build meals around fibre-rich foods

 → Fibre supports digestion and stabilises blood sugar. Aim for 30g of dietary fibre daily

4) Ditch the all-or-nothing mindset

 → Progress over perfection; small habits win

5) Plan your meals, cook from scratch

 → Reduces impulse choices and helps you stay consistent

Take home messages:

✅ Weight loss requires a calorie deficit, but not starvation

✅ Macronutrients matter—quality and balance make a difference

❌ Fad diets promise quick fixes but lead to long-term issues

✅ Sustainable change comes from habits, not rules

❤️ Fuel your body—not punish it—and weight loss will follow naturally