How to Lose 1–2 Pounds a Week Without Counting a Single Calorie

A simple, sustainable system that works at home, on the road, and without tracking apps.

Photo by Greg_rosenke on Unsplash

I’ve never tracked calories.

Not because I don’t care about results — but because I care about simplicity, consistency, and freedom.

I want to eat well whether I’m at home, traveling, or squeezed for time.

That’s why I teach a calorie-free system that helps my clients lose 1–2 pounds per week without apps, food scales, or obsessive tracking.

Here’s exactly how it works — broken down into 9 habits you can start today.

1. Eat 30–40g of Protein at Every Meal

Protein is the single most important nutrient for fat loss.

It helps you feel full, stabilizes blood sugar, and supports lean muscle — especially critical after 40.

Most people under-eat protein and overeat everything else as a result.

2. Eat 3 Meals Per Day — No Snacking

Snacking keeps your body in a fed (and fat-storing) state.

When you space out your meals, your body is more likely to burn stored body fat…