With all the fad diets being marketed, promoted, and shoved down our throats as the best, how to lose weight without dieting has become a very important question. Let’s be real—diets suck. Counting calories, cutting out foods you love, and stressing over every bite? Nah, we’re not doing that here. If you're a professional woman or a busy mom juggling work, family, and a never-ending to-do list, the last thing you need is another complicated diet that makes you feel like a failure.
That’s why I created the Simple Eating System—a no-BS, science-backed way to help you lose weight without dieting, obsessing, or driving yourself crazy. This system is all about real food, balanced portions, and mindful eating, so you can lose weight naturally, keep it off, and feel amazing without spending hours meal-prepping or giving up everything you love.
Why Most Diets Fail for Busy Women
Here’s the truth: Diets don’t work long-term because they rely on extremes—cutting out entire food groups, forcing you to count every calorie, or making you feel like you need superhuman willpower to survive.
And you know what happens? You get frustrated, tired, and overwhelmed. Then you “fall off” the diet, blame yourself, and start the cycle all over again. Sound familiar?
It’s NOT your fault. It’s the system that’s broken. Your body doesn’t need a diet—it needs a lifestyle shift that actually fits your reality.
That’s exactly what the Simple Eating System does—it makes healthy eating simple and automatic, so it becomes second nature instead of feeling like a chore.
The Simple Eating System: 4 Steps to Lose Weight Without Dieting
1. Eat Real, Unprocessed Foods
Your body was designed to thrive on real food—not packaged, processed junk filled with chemicals you can’t pronounce. The food you eat should not be machine-made, as is the case with Genetically Modified Organisms (GMOs). The animals you eat should be grown as they were intended to grow and eat what they were intended to eat. This means that chickens should be free to roam and eat things like worms, insects, fresh grass, and corn, and cows should eat fresh grass and other green vegetation, as they choose. Plants should be grown in healthy soil with good natural fertilizer and free of all pesticides, herbicides, and fungicides. (No toxic "cide" dishes.)
What to Eat:
- Healthy Proteins: Chicken, fish, eggs, (red meat) beef, tofu (tofu preferably fermented and organic on occasion)
- Good Fats: Avocado, olive oil, raw nuts, raw seeds, butter, ghee, organic yogurt (organic dairy products and healthy oils)
- Fibrous Carbs (Veggies!): Leafy greens, broccoli, asparagus, apples, berries, melons (plenty of fruits and veggies)
- Starchy Carbs (in moderation): Sweet potatoes, quinoa, brown rice, beans, lentils (whole grains)
You can click here to get the complete list and a more comprehensive guide to my simple eating system when you download a free sample of my book Keep The Weight Off: How to Naturally Control Your Weight For Life. There, you will find a chart with food choices and a meal template for you to use so you can develop these healthier habits.
Why it Works (Science Time!):
- Consuming whole foods, especially in this manner, keeps your blood sugar stable, preventing cravings and energy crashes.
- Processed foods hijack your brain’s reward system, making you crave more junk, which can lead to weight gain.
- Real food = real energy that keeps you full and satisfied naturally.
- You develop natural healthy eating patterns that are sustainable.
Quick Tip: If the food doesn’t look like something that came from nature, it’s probably working against you. Foods like these are often damaging to your health and can lead to multiple nutritional deficiencies.
2. Follow the Right Portion Sizes
Forget food scales, calorie counting, and complicated macros. Let’s keep this simple: we will be paying attention to our portion sizes by noticing the serving size of each food item we consume. Healthy Proteins will consist of 1- 2 servings per meal. Starchy Carbs will consist of 1 serving per meal. Good Fats will consist of 1- 2 servings per meal, and Fibrous Carbs will consist of 2-3 servings of fruit per day and/or unlimited vegetables per meal.
It is very important that you stick to your portion sizes to make sure you get adequate amounts of nutrients and avoid overeating. Resist the urge to count and track calories, as it's not needed.
Here’s how to eyeball your portions using your hand so you can better understand your serving sizes:
- Protein: Palm-sized portion
- Veggies: Two handfuls
- Healthy Fats: A thumb-sized amount
- Starchy Carbs: A fist-sized portion (if needed)
Why it Works (More Science!):
- Numerous studies show your body naturally regulates hunger when you eat balanced portions.
- You don’t need to obsess over calories when you focus on nutrient-dense foods.
Quick Tip: Using your hand as a guide makes portioning foolproof, no matter where you eat! It's a simple way to get a balanced diet.
3. Eat Three Balanced Meals a Day (No Snacking!)
You don’t need to eat every two hours. Your body isn’t a machine that shuts down without a snack. In fact, constant snacking keeps insulin levels high, blocking fat-burning and making weight loss harder. Eat three large meals every day. Your meals should be spaced out every 4-5 hours. Your three large meals will consist of a healthy protein, a starchy carb, a fibrous carb, and a good fat. 3 meals are best because they will trigger less insulin, increase HGH, and help you burn more fat. In other words, no snacking! If you want to burn fat faster, you must trigger insulin less frequently throughout the day. Every time you snack, you trigger insulin, disrupting blood sugar levels, making it more difficult for fat release!
Why it Works:
- Fat-burning mode activated! When you give your body time between meals, it starts using stored fat for fuel. This will help you to get to a healthy weight faster.
- Fewer meals = fewer decisions = less stress.
- Your digestion improves, energy stabilizes, and cravings disappear.
Quick Tip: If you feel “hungry” between meals, check if it’s actual hunger or just boredom, stress, or thirst. Drink water first and see if the feeling passes.
4. Eliminate Sugar, Alcohol, and Coffee (Just for a While!)
Before you panic—this is temporary! But trust me, if you can go 30 days without white rice, white bread, sugary foods, sugar, alcohol, and coffee, your body will reset in ways you didn’t think were possible. This is one of those lifestyle changes that you'll thank me for!
Why it Works:
- Sugar spikes insulin, making you store fat like crazy, increasing your body weight.
- Alcohol slows your metabolism and adds empty calories, also messes with your gut health.
- Coffee can mess with your hormones, leading to more cravings and stress.
Instead, hydrate with water, herbal tea, and green tea to support digestion, fat loss and better health.
Quick Tip: If you’re a coffee addict, swap it for matcha, dandelion tea or green tea—you’ll still get a boost, but without the stress spike.
The Science Behind the Simple Eating System
This system works because it aligns with how your brain and body are wired.
Balanced Blood Sugar: No more rollercoaster crashes = No more cravings. Fat Burning Mode: Eating three meals a day forces your body to burn stored fat. Less Stress on the Brain: Simple rules = No decision fatigue = Easier success. Fewer Cravings: No sugar = Bye-bye, constant hunger.
This isn’t about restriction—it’s about giving your body what it actually needs.
Why the Simple Eating System Works for Professional Women and Busy Moms
This system works because it’s realistic. You don’t need to count calories, follow a complicated meal plan, or spend hours in the kitchen. It's so simple that most would overlook its simplicity and think you need a special diet to get results. It often baffles me why people think we need a special diet to be healthy. If anything, the special diet is learning how to avoid all the food we're led to believe is healthy. This eating system helps to restore proper eating - how it should be.
The Benefits:
No More Food Obsession – You’ll eat naturally, without stress.
Steady Energy – No mid-day crashes or cravings.
Simplicity – Easy-to-follow guidelines make it effortless.
Sustainable Weight Loss – No quick fixes, just lasting results.
Freedom from Dieting – No calorie counting, no food guilt, just real results. Overcome health challenges - high blood pressure, heart disease, cognitive decline, risk of obesity, chronic diseases.
Common Questions About the Simple Eating System
1. Can I still eat carbs?
Yes! The key is to choose the right carbs (whole, unprocessed) and eat them in appropriate portions.
2. What if I feel hungry between meals?
Make sure your meals include enough protein and healthy fats. Also, check if you're truly hungry or just thirsty.
3. How long does it take to see results?
Most women notice more energy, reduced cravings, and less bloating in the first 1-2 weeks. Fat loss follows naturally as your metabolism resets and you build healthy habits.
Weight Loss Mindset
Here's the winning mindset I think you must adopt when it comes to weight loss! There is no one perfect diet for everyone or one diet that trumps the rest. (And I don’t recommend long-term keto, vegan, or carnivore; those are not sustainable, necessary, or practical.) The diet that is currently working for you, that encourages you to eat healthy, real foods, not processed foods or non-foods, that allows for 20% error is a diet that I would encourage. You can achieve your ideal weight on any diet that has these principles!
Self-Love For Weight Management
You must also love yourself! If you love yourself, you will give your body all the things it needs to be healthy. You will nourish it with only the best foods, water, herbs, and spices. You will surround yourself with uplifting people and the things that sing to your soul, and spirit and make you feel joy. You will have healthy boundaries, you won't allow yourself or others to treat you badly or talk to you any way that they feel. You will move often because it tones up your muscles, gets your heart pumping, and makes you feel sexy. You will set goals without limitations and go after the body you want because that's how you want your body to look! This is the body that makes you feel good and how you want to present yourself to the world!
How to Get Started Today
- Choose whole, unprocessed foods as nature intended.
- Use the portion system as instructed for balanced meals.
- Stick to three meals a day with no snacking.
- Cut out sugar, alcohol, and coffee for 30 days.
- Stay consistent and trust the process! (Your body may need some un-doing)
- Download our guide or learn more about our coaching program
By following these simple steps, you’ll feel lighter, more energized, and in control of your health without the frustration of dieting. Follow the simple eating system for the next 7 days, and you will get great results without dieting. You should lose anywhere from 1- 3 lbs of body fat during your 7 days. If everything is right with your body, you should continue this fat-loss pattern until you achieve your ideal weight. This is how to lose weight without dieting in its simplest form.
If you don't already have some form of physical activity in your life, this would be a great time to add it. Exercise or some form of movement should also be included in your weight loss plan.
I also have more that goes along with this, like our fat loss tricks to speed up your fat loss results and our special meditations to rewire your brain to lose weight without dieting. These valuable parts of the system are available to members of our holistic weight loss coaching program for women over 40, so it's worth checking out. You can click here to learn more about how to lose weight without dieting.
Are you ready to lose weight without dieting? Drop a comment below and let me know which step you’re starting with today! You can also get a more detailed version of My Simple Eating System when you download a free sample of my book, Keep the Weight Off.
Always consult your health care provider before making any drastic changes to your diet.
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