11 Things This Woman Wishes She Knew Before Losing 45 Pounds, “Stop Counting Calories”

Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.

She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

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She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Like many women, Charlene Town spent years caught in the frustrating cycle of crash diets and calorie counting, never seeing lasting results. Today, as a weight loss coach and founder of Nourish360, she has lost and maintained 45 pounds by discovering what really works—and what doesn't. "I wish someone had told me these things when I started," she says. "It would have saved me years of struggle." Here are the crucial lessons she learned along the way that can transform your own weight loss journey.

Start Your Day with Stress Management

"I used to jump straight into intense workouts, but now I begin each day with a 5 AM routine focused on reducing cortisol," Charlene reveals in her post. She discovered that managing stress through meditation and journaling before exercise was crucial for weight loss success. "Nobody told me that high cortisol levels could sabotage my efforts. This morning routine has changed everything."

Movement Matters More Than Exercise

"I wish I'd understood earlier that a single 30-minute workout isn't enough," says Charlene. "Even working out three times a week only adds up to 90 minutes of movement in seven days." Her game-changing discovery? "I lost my first 20 pounds through walking alone. It's not about intense workouts—it's about consistent movement throughout the day."

Quality Beats Calorie Counting

Looking back, Charlene realizes her biggest mistake was obsessing over calories. "I was focused on eating less and moving more," she shares. "But I wasn't giving my body the nutrients it needed to build lean muscle." She now emphasizes choosing nutrient-dense foods over counting calories. "When you focus on food quality, the quantities often take care of themselves."

Protein Needs Are Higher Than You Think

"I used to think two eggs for breakfast was enough protein—that's only 12 grams when I actually needed closer to 30," Charlene admits. She now aims for 30-50 grams of protein per meal, depending on activity level. "This single change transformed my results. Proper protein intake reduces cravings and helps maintain muscle mass during weight loss."

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Time Your Movement Strategically

Charlene discovered that a simple post-meal walk can significantly impact weight loss. "There's strong research showing that moving after eating helps balance insulin levels," she explains. "Even a five-minute walk makes a difference. I wish I'd known this simple hack from the start."

Listen to Your Hunger Signals

"One of my biggest regrets was ignoring my body's signals," Charlene reflects. "I got used to being hungry all the time and thought that was normal." She now knows better: "When you're eating the right foods in the right amounts, constant hunger isn't normal—it's a sign something's off."

Choose Joy in Movement

"Don't force yourself to run just because it works for someone else," Charlene advises. "I wasted so much time doing exercises I hated before discovering I love weight lifting and hiking." This revelation changed everything: "When you enjoy your workouts, consistency becomes effortless."

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Build Sustainable Habits

Charlene learned that the timeline doesn't matter as much as sustainability. "If you remove the pressure of time and focus on creating habits you actually enjoy, you'll reach your goals and stay there," she explains. "I wish I'd known that quick fixes never last—it's the small, consistent changes that create lasting results."

Master Meal Planning

"Having a repertoire of go-to healthy meals is crucial," Charlene shares. She maintains about 10 high-protein meals she can prepare easily. "I wish I'd developed this system sooner. When I make tri-tips for dinner, I plan to use leftovers for tacos the next day. This kind of strategic planning makes healthy eating sustainable."

Make It Family-Friendly

"The game-changer was learning to make healthy meals the whole family enjoys," Charlene emphasizes. "You don't need separate 'diet' meals. When your healthy cooking becomes the family favorite, you've found the sweet spot for long-term success."

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Focus on Body Composition

"My biggest revelation was understanding that the scale doesn't tell the whole story," Charlene reflects. She now focuses on building lean muscle while losing fat. "I wish someone had told me earlier that when you focus on proper nutrition and consistent movement, your body transforms in ways the scale can't measure. That's when the magic happens."

These lessons transformed Charlene's approach to weight loss, helping her achieve lasting success without the struggle of traditional dieting. "The journey becomes so much easier when you have the right information," she says. "These are the truths I wish I'd known from day one." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.