“How to stop counting calories… I’m worried if I do, I’ll put the weight back on.”
This is a concern I hear a lot.
Counting calories is one of the most common weight-loss strategies. When done correctly, it works well, because creating a calorie deficit is necessary for fat loss. But you might have found, if you’ve lost weight through calorie tracking, the idea of stopping can feel daunting.
Calorie tracking is a tool I use with many of my clients, but not everyone. 1:1 Online Coaching is very much tailored to the individual woman I am working with – everyone is different and has different experiences and preferences.
For many, tracking calories can be incredibly useful for building knowledge about portion sizes, protein intake, and overall nutrition. But if we do it, the goal is to use it as a learning tool and transition away when the time is right. We don’t want to be tracking forever.
If you’re ready to stop counting calories but still want to lose or maintain weight, this blog is for you. Here’s a step-by-step approach to making that transition.
1. Understand Your Patterns
Before stopping calorie tracking, it’s worth looking back at what you can learn from the efforts you’ve put in.
What meals and snacks work well for you?
Having go-to meals makes it easier to stay on track when life gets busy, so it could help to keep repeating these going forward.
Have you generally been eating a good balance of protein, carbs, and fats?
A good guideline is:
- Protein: At least 100g daily (90-130g range is typical for most women).
- Fibre: Aim for 30g per day from sources like fruit, vegetables, oats, beans, and whole grains.
- Healthy fats: Include 30-50g daily from sources like nuts, seeds, olive oil, and oily fish.
By understanding what works best for your body, you can build habits that support your goals without needing to track everything.
2. Shift to Portion Awareness
Instead of focusing on numbers, we can switch to thinking about portion sizes in a more visual way. Handily enough (sorry), your hand can be a great tool for this. Here’s what to aim for with each macronutrient:
- Protein: About the size of your palm
- Carbohydrates: A cupped hand
- Fats: The size of your thumb
- Vegetables: Half your plate
Now and again it can be useful to estimate portion sizes first, then measure or weigh it to check how accurate you were.
This will help to improve your estimates and keep consistent with them over time. Sadly I’ve found it’s very easy to convince myself I’m having a 50g serving of granola, then discover it’s nearly twice that upon weighing it. So checking now and again is something I still do too.
3. Track Less Frequently
Gradually reducing your frequency of tracking can work better than a dead stop. This way you can make sure your habits are in place and working well for you, while still having a guiding tool to start with.
These are a few ways you could phase tracking out:
- Only track dinner or specific meals.
- Track 2 weekdays and 1 weekend day to stay mindful but reduce reliance.
- Only log meals or snacks that feel harder to estimate.
Another benefit of this approach is that it helps you ease into intuitive eating, while still keeping aligned with the nutrition targets that suit your goals.
4. Focus on Hunger and Fullness Cues
Instead of relying on calories to determine how much you eat, start tuning in more to your body’s signals:
- Use a hunger/fullness scale (1 = ravenous, 10 = overly stuffed). Aim to stop eating at a 6 or 7 (satisfied but not too full).
- Pause halfway through meals and check in. How is the food tasting? How is your body feeling as you eat it? Are you still hungry, or starting to get full?
- Eat slowly to allow your body time to register fullness.
5. Practise Mindful Eating
Mindful eating helps you enjoy your food more and feel satisfied with less:
- Sit down to eat, free from distractions.
- Take a few deep breaths before your first bite.
- Notice the taste, texture, and smell of your food.
- Chew thoroughly and enjoy each bite.
If you’re unsure where to start, focus on breakfast. This is a meal that’s easy to rush or skip, but it can have a huge impact on how your day goes. You don’t need to eat before you get hungry, so don’t force yourself to eat early if you don’t want to. But it’s a great idea to make sure you have a high protein meal lined up for when you do feel hungry, and to give yourself the time to eat it without rushing or doing other things.
Set aside 10 minutes to eat mindfully, and you’ll notice the difference.
6. Follow a Simple Meal Structure
Having a basic framework makes it easier to maintain good habits without tracking. Here’s an example:
- Breakfast: Protein + fruit + healthy fat or starchy carb (e.g., yogurt with berries and granola, eggs on toast, or protein porridge).
- Lunch: Lean protein + fruit/vegetables + a portion of carbohydrates (e.g., salad with chicken, wholemeal sandwich with protein, or leftovers).
- Dinner: Protein + vegetables + a small portion of carbs or fats.
- Snacks: Protein-based options or fruit (with the odd chocolate bar or other alternative sprinkled in too).
Rotating in different foods keeps things interesting, but don’t be afraid to repeat meals you enjoy. When you have a meal that works well for you, keeping it on repeat can save a lot of time and decision-making. Keep the ingredients you need for it always in stock, and you can default back to it anytime.
7. Track Habits, Not Calories
Rather than focusing on calories, you could shift your focus to tracking one or two key habits. For example:
- Are you getting enough protein (100g+ daily or a palm-sized portion per meal)?
- Are you eating enough fibre? (ideally 30g daily from the foods below)
- Are you drinking plenty of water? (for many people – 2 litres daily, or at least enough to make sure your urine is pale rather than dark).
You can also track servings of food groups, such as 5+ portions of fruit and veg per day instead of total calories.
8. Reflect Back on Your Food Choices
Doing a quick check in with yourself at the end of each day and week can be incredibly helpful. This way you can check that you are feeling in alignment with how you want to eat – in terms of nutrition, mindful eating, and finding balance. A few questions you could ask:
- Did I eat balanced meals?
- Did I feel in control of my portions?
- Am I making progress toward my goals?
Checking in regularly helps you stay accountable without needing to track every bite.
9. Trust the Process
Weight fluctuates daily—focus on trends over time rather than short-term changes.
Remember, success comes from consistency, not perfection.
It’s also very normal to find your portion sizes have drifted up, you’re snacking a bit more, and you’ve gained a few pounds back. We live in an environment that makes this incredibly easy to do! So don’t worry if this happens.
If needed, you can always go back to tracking for a few days or a week, to realign with the intake that suits you best.
10. Define Your Ideal Lifestyle
As you transition away from calorie tracking, think about what you want your eating habits to look like long-term. Sustainable weight loss comes from:
- Prioritising protein and eating mostly whole foods
- Mindfully enjoying anything less nutritious that you love
- Maintaining awareness of portion sizes and calories
- Staying in tune with your hunger and fullness cues
- Enjoying your meals without overthinking them
Using tracking apps like Nutracheck or MyFitnessPal can be incredibly helpful. They are fantastic tools for building awareness around calories, portions, and ensuring you’re getting enough protein, fibre and healthy fats for optimal health. But when you’re ready, these steps will allow you to let go of calorie counting while still making progress toward your goals.
By following this approach, you can lose weight and maintain your results without feeling tied to a calorie-tracking app. The goal is to build habits that make healthy eating feel natural and enjoyable—no numbers required!
I have a podcast episode on this topic here:
And if you’re looking for all the guidance, encouragement and support you need to help you reach your goals in 2025, I’d love to work with you. Check out the link below for more information and to apply for coaching:
Online Weight Loss Coaching with Hayley
