Episode 138 of The Diet Diaries is all about how to lose weight without counting calories, macros or points.

Many of us have spent decades tracking numbers in a notebook or in an app—you start off the first few days super excited, keep track of every morsel of food that goes into your mouth. Then the first stressful day hits, you forget to track breakfast and suddenly you feel off the rails.

Tracking food intake is another chore, you can’t remember if you had a snack yesterday morning and you feel like you blew it again.

So while tracking can be a great tool to learn how to visualize portions and get your baseline, as a long term skill, for most people, it’s just not realistic.

And if you use tracking the entire time to lose weight, what happens when you stop tracking? You gain it back. Because you never learned how to make choices without the numbers guiding you.

So what is realistic? Plate planning.

Plate planning is all about nutrition and portion sizes which are the foundation of sustainable, long term fat loss.

In today’s episode I’ll tell you exactly how to use this skill and why it works:

• What needs to be on your plate and in what portions

• How to adapt to meals that don’t fit the template

• How this impacts your overall calorie intake to create fat loss

• How to use tracking in a way that is actually useful instead of stressful

• How long it takes to get results

Check out episode 124 of The Diet Diaries which is all about how to get more protein into your diet to help with fat loss, eliminating cravings and improving your overall health. And this blog post covers the top 5 skills to lose weight without dieting.

Here’s the graphic that is a helpful visual for today’s episode:

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