How to lose weight without counting calories?

Koen Vaessen

May 18 • Nutrition

You don’t need to starve or track to lose weight, but you do need to focus on some key habits.

Here’s how to do it:

🍽 1. Start with the Magic Meal Formula

Every plate =

½ plate fiber (veggies, greens)
¼ plate protein (tofu, tempeh, lentils)
¼ plate carbs (rice, potatoes, sourdough)
1 tbsp fat (seeds, nuts, olive oil)

This balances blood sugar, supports fat loss, and keeps cravings down, without tracking.

⏳ 2. Eat slowly to actually feel full

Here’s what most people don’t know: It takes about 20 minutes for your brain to register fullness. This happens when your “I'm full” hormones, GLP-1 (yes the one from the famous weight-loss drug Ozempic) and leptin signal your brain, and ghrelin (your hunger hormone) starts to decrease.

✅ Put your fork down between bites

✅ Chew thoroughly

✅ Stop at 70-80% full

Slowing down your eating also improves the breakdown of food, digestion and nutrient absorption.

⏱ 3. Keep consistent meal timing

Your hunger hormones love rhythm. Eat within 1–2 hours of waking up, and finish eating at least 2–3 hours before bed. This stabilizes appetite, improves sleep, and prevents energy crashes (and snacking at night).

✨ Bonus Hack: Regulate your nervous system daily

Cravings, bloating, and emotional eating often come from a dysregulated nervous system stuck in survival mode. As the parasympathetic side controls your rest and digest functions.

Simple fix:

🧘‍♂️ Try 5 belly breaths (inhale 4, exhale 6) before meals

🚶‍♀️ Walk for 10 minutes after eating

💤 Stretch or breathe before bed to calm the body

I created a workshop, showing you step-by-step how to get fit and lose weight without counting calories. Want access? 👉 Comment "FIT" below.

3 comments

Strong mind, Fit body!

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