Published On: 8/16/2026
As summer winds down, another season arrives with its own temptations and demands: football weekends, tailgates, fall gatherings, special events, and before long, the holidays.
It can be easy to look at the calendar and think, “How am I supposed to stay on track with all of this going on?”
If you’re on a weight loss journey, meaning that you’re either trying to lose weight or intentionally avoiding weight gain, this article is for you. It is here to remind you of mindful eating strategies that make food choices less stressful and help you stay within your desired calorie range. Remember, the goal is not to be perfect, but to harness your power of choice while remaining consistent with habits that leave you feeling your best.
Strategy 1: Define your daily caloric intake
It is well known that if you create a 500 calorie per day caloric deficit you can expect to lose around 1 pound per week. There are many factors that go into selecting your individual calorie range, but most adults seeking weight loss are between 1500-2500 calories per day.
Defining your daily caloric intake substantiates your commitment to losing weight and sets the stage for food tracking. This is a crucial starting point for your weight loss journey.
Strategy 2: Track your intake
Research shows that tracking your daily intake significantly increase your chances of losing weight. Additionally, our experience shows it to be an effective strategy time and time again. Here’s a summary of why it works:
- Food tracking bridges perception with reality. We tend to underestimate the total amount of food we eat while also overestimating our intake of food that we perceive as “healthy.” Food tracking gives us an accurate picture of what is real.
- Reveals empty calories. It can be easy to forget that small snacks, condiments, dressings, or drinks all add up. When you begin tracking empty calories, you learn how much it’s derailing your progress.
- Accountability. Food tracking gives you the best chance to align your nutrition choices with your weight loss goals. For many, this is the structure necessary to create a daily caloric deficit. As successful days accumulate, weight starts to come off, which powerfully reinforces healthy habits.
- Raises awareness. Do you overeat at certain times during the day? Are there certain foods/snacks you go to for relaxation? Many have reasons for eating aside from physical hunger. As you utilize food tracking, you’ll develop a better sense of your hunger cues and gain understanding of your psychological/emotional reasons for overrating or snacking.
Strategy 3: Use the Deliciousness Scale
Not all treats are truly irresistible. The Deliciousness Scale helps us make intentional choices by rating treats from 1 to 10. If a treat rates below an 8, consider skipping it to avoid empty, less satisfying calories. This tool can help you focus on the sweets you genuinely enjoy while staying mindful of your overall food choices, which is a win-win for enjoyment and well-being.
Remember this strategy the next time you’re at a tailgate or special event. It’s powerful!
Strategy 4: Create a well-defined endpoint at every meal
If overeating is a problem, define the endpoint of the meal before starting it. This takes the guess work out of “getting seconds” and prevents us from grazing after eating a properly portioned meal. RD tip: log your meal in your food tracker before eating your meal. This adds accountability to prevent overeating.
To conclude, keep Gratitude v. Deprivation in mind. Avoid framing your weight loss journey with a deprivation mindset. You’re not giving up anything by becoming a healthier version of yourself. Instead, work these strategies with a positive attitude and enjoy the process.
Geoff Borro, MS, RD, CSCS is One on One’s director of nutrition services and leads One on One’s Take Change weight loss program.
