How I Lost Weight without Counting Calories

Week of November 7th:

2 more pounds lost!
Total lost: 3
7 more to go by January 1st.


Annnnnd we’re back! Hope you all are doing well!  We are deep into November and Thanksgiving is approaching fast. A lot going on in my life in the last week.  Wasn’t perfect with my goals, but I LOVE 2 MORE POUNDS


A look back over last week’s goals (and the date should say Nov 7th, not Oct 31st).  I feel that I did much better this week!

Here are some of the goals I have for this week on my journey to lose weight!


  • Journaled for 3 out of the 7 days last week.  I consider this a major success, considering there were a few times that I collapsed into bed to watch TV and didn’t even want to look at my PHONE i was so fried.  SO being able to jot down my thoughts at night and them in the AM is a win
  • Definitely hit my workout goals of 4 days per weight.  Did 4 videos – Cathe Friedrich ICE Boot Camp, T25, Metabolic Workout and a yoga DVD
  • Managed my hunger levels better than last week!

Areas for Improvement

  • While I am not a fan of restrictive diets, and counting calories, I do find that planning my meals ahead of time greatly increased my chances of success. I found that this last week when I was left without a plan, I tended to choose something that didn’t help my goals.
  • Need to continue improving my journaling skills.  I want to make this work, as I have felt like a long time that I needed to re connect with my soul – writing is a great way to do that.


As I mentioned above, I am trying to get more journaling and self reflection into my life. I’ve seen a lot of people succeed and find deeper levels of self understanding with this practice, so I am making it a part of my journey, as well as yours.  SO let’s talk about journaling for a second.

Tips for using journaling to help you lose weight.

What is Journaling?

Essentially, journaling is the process of putting your thoughts, emotions, experiences and observations down on paper.  It can be daily, it can be when the mood strikes you…it can be whenever.  The key thing?

That your process WORKS FOR YOU.

I have been going through a pretty cool book called “Let it Out: A Journal through Journaling” by Katie Dalebout.

Katie is a funky millennial from the Detroit area (holla!) that loves deep conversations, soul searching and other cool stuff like that.  She speaks to my hipster side! 🙂

Anyway, she describes journaling as a way to get UNSTUCK.  I love that idea.  SO many of us gals who are trying to get unstuck in our journey to weight loss do the exact opposite.  We end up in a pile of mud so thick, you could mistake us for Atreyu’s horse from the Never Ending Story (yikes!)

Journaling can give you a way to put all those feelings on paper…things you never wanted to say outloud or didn’t know you needed to say.  You can talk about it to your journal and never be unsafe.  Recording your journey can be an invaluable tool for pushing you toward your health goals in a way you never have before.  So let’s take a look at 3 actionable ways that journaling can help you lose weight.

1. Journaling can help you heal.

If you are reading this blog, you likely have had emotional eating issues.  Everyone’s emotional journey is different, but chances are, you’ve got some sort of baggage hanging around. I’m not saying that you wake up every day thinking about your divorce from 10 years ago and decide “Hey I’m going to eat 14 donuts because I’m single”  You may not be thinking anything when you reach for 14 donuts.  You just feel some sort of emptiness. So you eat. Over time, we may think that some of our issues are resolved, when they really may not be.  So what do we do?  We tend to reach for food.

Journaling is one way for you to start getting deep with yourself and figure out why you are struggling.  If you don’t need professional help for your issues, (and honestly not every one needs to.  Just because you emotionally eat doesn’t mean you need therapy!), the pick up a pencil and paper and start asking yourself the hard questions.  In Katie’s book, she gives a lot of tools for getting this part of your brain stimulated because let’s be honest.  Do you even know how to start this process?  Here is one example:

  1. Write down a specific fear that you have, one that holds you back from achieving something.  Write down one actionable steps that moves you toward that fear.  Make it small and NOT overwhelming.  Now…immediately go out and do that thing.

Easy!  Well.  It’s not easy to face these things, but at least the process is simple.

The point I am trying to make in this bullet point is that journal is one excellent technique that can help you start identifying and working through issues that can cause you emotional harm, and thus unnecessary eating.

Journaling for Weight Loss


2. Journaling can clean out the mental garbage.

I mean honestly…who DOESN’T thrive better in an organized environment.  And if you’ve raised your hand, please email me.  We need to talk about this arcane magic you us! hhahah

Honestly though, our American lifestyles have left us in a constant state of “what’s next?”  We run the kids around, run to work, make food, find time for exercise, get the dog to the vet…it never ends.  With increased busyness can come a myriad of unfinished projects, piles, mental garbage and other things that just crowd you out.  You’re left with a feeling that nothing is done, you’re unorganized and just plain frustrated.  How might we cope with this?

You got it.


How I feel when I'm stressed.

Writing in a journal is a GREAT way to brain dump.  Basically, writing down anything and everything that is on your mind.  Once it’s out of your head, you start to sort through the stuff that’s just not worth being stressed about.

3. Journaling can help you keep your goals present and accounted for.

If you’ve ever made a commitment to yourself to lose weight and had grand plans to change, it’s very possible that these goals got lost in the shuffle of life (see my previous post!).   If you maintain a regular journaling practice, you have these goals written down where you can revisit them.  Instead of saying them to the air (where they promptly get sucked up the exhaust fan and out into the atmosphere, never to be seen again), they have a physical place in the world.  They have a home on these pages where they can serve to invigorate when you feel tired or as a reminder when you forget.

Basically? It serves as an accountability partner (just made of trees).


If you are interested in diving deeper into journaling, I would suggest checking out Katie’s book here. 

If you aren’t digging a book and would just like a good solid list of journaling prompts to get you started, then join my “Say Goodbye to Emotional Eating: 30 Day Journaling Challenge!  Scroll down for deets!!!

FREE DOWNLOAD: 30 Day Emotional Eating Journal Challenge


What do I do now, Christie?

  1. Click on the picture below to get a FREE PRINTABLE challenge that will give you 30 days of thought provoking questions to get you on the path healing that annoying emotional eating!!

Overcome Emotional Eating: 30 Day Journalling Challenge

  • CLICK HERE if you’d like to join my 7 Day Challenge that gives you skills to lose weight – no calorie counting required,.   No gimmicks – just my straight dietitian tricks. C’mon… JOIN ME
  • Join the LiveLoveLose Cafe, my free private Facebook Group for accountability, support and access to me, a Registered Dietitian!


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