Picture this: you’re crushing it at work, juggling meetings and travel, but still want to drop 20-30 lbs without giving up your favorite foods or turning into a calorie-counting robot. Sound familiar?

That’s exactly where I was when I started losing 125 lbs. No apps, no deprivation, just simple strategies that fit my busy life.

Today, I’m sharing five game-changing tips that helped me—and my clients—lose weight sustainably, no calorie tracker required.

Why Calorie Counting Doesn’t Work for You

As a busy professional, your time is gold. Counting calories? It’s like adding a second job. It’s confusing, stressful, and let’s be real—it doesn’t last. You’re left hungry, craving pizza, and back at square one. The good news? You don’t need to micromanage every bite to get results. Here’s how I did it and how you can too.

1. Make Protein Your MVP

When I was dropping 125 lbs, protein was my secret weapon. Eggs for breakfast, grilled chicken for lunch, or a protein shake on the go kept me full for hours, so I didn’t obsess over portion sizes. Studies show protein boosts satiety and burns more calories during digestion (Leidy et al., 2015). My clients love that they can still enjoy a burger—just make protein the star.

Try This: Aim for 20-30g of protein per meal (think 3 eggs or 4 oz of salmon). Pair it with veggies or a small scoop of your favorite carb, like rice.

2. Drink Water Like It’s Your Job

I used to mistake thirst for hunger, especially during long workdays. When I started chugging 80-100 oz of water daily, my snacking dropped, and my energy soared. Research says drinking water before meals cuts calorie intake and revs your metabolism (Vij & Joshi, 2016). It’s the easiest hack for busy folks like you.

Try This: Down 16 oz of water first thing in the morning and before every meal. Keep a sleek water bottle on your desk to make it a habit.

3. Crowd Your Plate with Whole Foods

I didn’t ditch ice cream or tacos during my weight loss, but I made 80% of my meals whole foods—think salads, lean meats, or berries. They’re filling and nutrient-packed, so you naturally eat less junk. Studies back this: whole foods reduce hunger thanks to their fiber and nutrients (Hall et al., 2018). It’s not about perfection; it’s about balance.

Try This: Build meals with half veggies, a quarter protein, and a quarter carbs (whole or indulgent). Grab pre-chopped veggies to save time.

4. Follow the ‘One Better Choice’ Rule

I count calories now because I'm used to it and it's become easy after so many years, but when I first lost weight, I wasn't counting calories, so I leaned on one simple rule: make one better choice per meal or day. Swap soda for sparkling water or fries for a side salad. These tweaks add up without overwhelming you. Research shows small changes stick better than drastic ones (VanEpps et al., 2017). My clients nail this, even at client dinners.

Try This: Pick one meal today and make one healthier swap, like fruit instead of chips. Let the rest of the day flow.

5. Sleep Like a Boss

Skimping on sleep was my downfall early on—I’d crave donuts the next day. Once I prioritized 7-8 hours, my hunger leveled out, and I made smarter choices. Studies show poor sleep messes with hunger hormones, making weight loss tougher (Spiegel et al., 2013). For high-performers like you, sleep is a superpower.

Try This: Set a bedtime alarm for 7-8 hours of shut-eye. Skip screens 30 minutes before bed or use blue-light glasses.

Your Next Step

You don’t need to overhaul your life to lose weight. These five habits helped me drop 125 lbs and keep it off, and they’re helping my clients—busy execs and entrepreneurs like you—hit their goals without sacrificing their lifestyle. Ready to make it happen?

Book a free 1:1 call with me this week to discuss how I can help you lose 20-30 lbs without counting calories or living in the gym. Spots are limited, so grab yours below.

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