I Lost 10 Pounds Without Counting Calories and Here Are the 5 Rules I Followed Instead
There are many ways to lose weight, and some have tried them all. It doesn't really matter which path you take to reach your goal—the important thing is finding the method that works best for you and brings success. One of the wisest things you can do when embarking on a weight-loss journey is to listen to various success stories and consider the best fit for you based on your own situation—and tweak accordingly. It's not necessary to re-create the wheel, just personalize the one you like.
We spoke with Chrissy Janiga, author of Soul-Led Sobriety, social worker, and alcohol-free coach, who shares her secrets to losing 10 pounds. Her secret? She followed four simple rules.
The one thing she didn't do to lose weight was count calories; it just was not the right step for her.
"It made me obsessive and rigid, and it kept me in a scarcity mindset. I wanted something sustainable that helped me trust my body again," Janiga explains.
Once Janiga stopped dieting and didn't focus on counting calories, everything started to fall into place. Food no longer felt like a "math problem." Janiga began eating healthy to feel her best, and was able to drastically reduce food noise.
She listened to her body to know her method was working.
"I used body signals: steady energy, fewer cravings, feeling satisfied after meals, better sleep, and not constantly thinking about what I could/should eat next. If I felt snacky or dysregulated, I usually needed more balance (often more protein or carbs), not less."
Janiga lost 10 pounds in about eight months by following these five rules:
She Ate Protein and Carbs Each Morning
It's a known fact that protein is packed with goodness. This nutrient helps you feel full, increases metabolism, and preserves muscle. Carbs that are rich with fiber are packed with energy, help control your blood sugar, and keep you feeling full. Protein and carbs every morning is a breakfast marriage made in heaven.
"I started eating a real breakfast with protein and carbs (not just coffee or something "light"). This helped stabilize my energy, reduce cravings, and stop the snack spiral later," Janiga explains.
She Prepared Balanced Meals Each Day
Focusing on nutritious, balanced meals, not calorie restricted ones, makes weight loss sustainable.
"I aimed for meals that actually satisfied me: protein, carbs, and fat and something with fiber (fruit/veg). When I felt nourished, I stopped thinking about food all day," Janiga says.
She Tracked How Food Made Her Feel
Tracking food instead of calorie intake emphasizes nutrient quality, and how certain items impacted her overall wellness.
"I paid attention to energy, digestion, cravings, mood, sleep, and whether I felt calm or wired after eating. I let those cues guide what worked for my body," Janiga tells us.
She Regulated Her Nervous System
With a bit of stress management, like yoga, deep breath work, or meditation, along with a healthy diet, sufficient sleep, and exercise, you can get a handle on your nervous system.
"A big part of this was stress and nervous system work. When my body felt safer and more regulated, the urgency around food and cravings naturally calmed down," says Janiga.
She Trusted She Wasn't Restricting Herself
Consistency is everything. The important thing is to make rules you can live with and follow them every day.
"I worked on the 'I can't have that' mindset. The more I trusted I wasn't restricting, the less I felt pulled to overeat or binge," Jangia shares.
For more weight-loss inspiration, check out I Lost Over 100 Pounds While Taking Mounjaro and Here's What I Eat in a Day.
