364. Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
Hot, Healthy, Never Hungry
Lauren Hubert MS, RD
4.9 • 616 Ratings
🗓️ 12 February 2026
⏱️ 17 minutes
🧾️ Download transcript
Summary
On today's episode, I'm sitting down solo to answer a question submitted by a listener named Rachel about how to transition away from calorie and macro tracking without losing progress.
Food logging can be incredibly effective for both weight loss and maintenance because it helps you be intentional and specific with your choices. Because of that, many women start to wonder how it is possible to maintain results without tracking.
In this episode, I break down 5 practical tips to help you transition from tracking your food to a more intuitive, flexible approach without gaining weight. I also share unfiltered insights from over a decade of coaching women through this exact transition.
We'll talk about what actually works, what does not, and why your fitness identity is often overlooked but critically important when it comes to long term success without tracking.
MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, click HERE.
1:1 Coaching with Lauren and Our Team of Dietitians: HERE
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Related Episodes:
🎙️Episode 258: Q&A: When Is It Time To STOP Tracking Calories?
🎙️Episode 11: SADIE'S STORy: Losing 10 Pounds & No Longer Needing to Calorie Track
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
Transcript
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| 0:00.4 | Calorie tracking works until it doesn't. |
| 0:03.4 | And if you're overweighing, measuring, and logging every bite, I want you to listen up. |
| 0:08.1 | Starting February 22nd, I'm hosting RIP Calorie Tracking Week, a full week dedicated to losing weight without logging your food. |
| 0:17.0 | Because the truth is, your only options for weight loss aren't calorie counting or intuitive eating. |
| 0:22.0 | There is a middle ground and that is what I am teaching. |
| 0:25.6 | Head to the show notes and get on my email list to join us when it starts February 22nd. |
| 0:36.8 | Hello, my beautiful people. |
| 0:38.5 | Welcome back to another episode of Hot Healthy, Never Hungry, and you guys know my secret surprise. |
| 0:44.2 | I have been in the works of something huge related to not tracking your calories, but also losing weight, inspired by losing 50 pounds myself without tracking a single calorie |
| 0:55.1 | or macro, despite being a registered dietitian and coach that tracks her calories and macros |
| 1:00.4 | with her clients. So over the years, you know, I've had clients that track their calories. |
| 1:05.1 | I have clients that don't. So we're going to go there. We're going to talk about it. |
| 1:09.8 | And we even have today's podcast episode that literally, guys, as soon as I got this question, I was like, oh, this is really great timing. I cannot wait to discuss this with everyone, especially right around the time where I'm literally going to be talking about in a lot of my content, losing weight without having to log every bit of your food. So RIP calorie counting week is going to be talking about in a lot of my content, losing weight without, you know, having to |
| 1:28.1 | log every bit of your food. So RIP calorie counting week is going to start on February 22nd, |
| 1:33.7 | and I'm so excited for it. So mark your calendars, grab the link in the show notes. You don't want |
| 1:37.6 | to miss out. Secondly, before today's episode, we have to give a shout out to Erin. I'm going to |
| 1:43.9 | butcher your last name, Coich, Coich a shout out to Aaron. I'm going to picture your last name. |
| 1:45.6 | Coich? Coich? My girl, Aaron, that's what matters most. She says something that I listen to |
| 1:52.7 | and I actually absorb. I don't know what it is, but Lauren's podcast and Instagram have changed |
| 1:57.6 | my mindset in ways nothing has for a long time. I'm a mom of two, five, |
| 2:03.0 | and almost three, and I'm stuck in a rut. I've always known what I've had to do to lose weight, |
| 2:08.1 | but getting myself in the calorie deficit just was not happening. Since listening to this podcast |
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