A woman lost 159 pounds when she quit strict diets that left her feeling starving. She shared 2 tips that mean she’s never hungry.

She attributes this mostly to two strategies: calorie counting which stopped her from undereating, and consuming plenty of protein to stay full.

The rise of weight loss drugs has begun to change perceptions, with more people understanding that there’s more to maintaining a healthy weight than willpower. Kirkeland lost weight without medication, but it took a lot of work on her mindset.

A binge-restrict cycle

Growing up, Kirkeland said she was bullied for being a bit chubby. So, aged 12, she began eating as little as possible — Kirkeland lost weight as well as interrupting her menstrual cycle.

It was extreme enough that her parents suggested sending her away to get help, prompting an immediate change in Kirkeland.

From that point, Kirkeland’s weight started increasing.

“I didn’t know how to deal with the emotions that I was having related to the bullying and the negative thoughts,” Kirkeland said. “So I turned to food as a comfort instead, and that’s when I got into secret eating.”

Kirkeland said her weight increased gradually until her mid-twenties, but got worse with the COVID-19 pandemic.

“I just sort of lost it. I was very depressed,” she said. “I got very isolated and I think that led me to have a horrible relationship with food and eat very poorly and really not get out of the house.”

Kirkeland had tried to lose weight many times but was in a binge-restrict cycle, she said. She would try to cut out foods she deemed “bad” and eat as little as possible, but found that unsustainable and would end up overeating the foods she denied herself.

“I would eat a lot of snacks, ice cream, chocolate, very high-calorie food, and then I would feel terrible about myself,” she said. “Then I’d say, ‘I’m going on a diet. I’m not going to eat any ice cream. I’m never going to eat chocolate ever again. I’m going to lose the weight.’ And that lasted about a few days and then you crack.”

Tip 1: Counting calories was educational

In July 2022, Kirkeland decided to try to lose weight again, but differently. She’d downloaded TikTok and followed some qualified weight loss coaches.

“The common denominator in all of the things they were saying was: don’t be perfect, just be consistent,” Kirkeland said.

She knew that a calorie deficit was the only way to lose weight, so Kirkeland decided she would try counting calories.

“I was very scared of falling back into the former mindset that I had,” she said, referring to her youth when she ate so little. But Kirkeland decided to see if she could count calories healthily — and she did.

While you don’t need to count calories to lose weight, calories always count. Calorie-counting can be an unhealthy obsession for some people, so it’s not right for everyone, but it can be a useful tool for others.

As someone with a mathematical brain, Kirkeland enjoyed learning about the nutritional content of different foods. It took the guesswork out of weight loss and showed her how much she could eat and still lose weight, she said.

“Before when I’d tried to lose weight, I’d done more guesswork and I think that led me to undereat, which would then lead me to break because I got so hungry,” she said.

Counting calories kept Kirkeland feeling full, even as she lowered her target as she lost more weight.

“I didn’t feel hungry ever really, which was nice and I still lost weight,” she said.

She wasn’t over-restrictive

While Kirkeland enjoyed counting calories, she wasn’t obsessive over it and would take breaks over holidays like Christmas or vacations, she said.

At the start, Kirkeland didn’t really change the foods she was eating, but as time went on, she started incorporating more nutrient-dense foods into her diet and focusing on protein.

Kirkeland said she now eats more vegetables, fish, and lean meats than she used to. She drinks more water and cooks at home more often, and she has less processed food.

She didn’t cut any foods from her diet entirely though.

“I have a massive sweet tooth and I just allow myself to enjoy things in moderation,” she said.

Tip 2: Protein and strength training

Kirkeland started strength training in the hope of building muscle mass. She made sure she was eating plenty of protein, because it’s satiating, helps muscles recover and grow after workouts, and helps you lose fat rather than muscle when in a calorie deficit.

Kirkeland had always done cardio previously, but she knew strength training was important. She started doing bodyweight exercises once a week and built up from there.

“I got more comfortable in the gym and added weights,” Kirkeland said. “In the last 12 months, I’ve really focused on getting strong, doing deadlifts and trying to challenge myself.”

Getting stronger gave Kirkeland a mental boost too.

“As I’ve seen that I’ve been able to push myself, I’ve been able to do things that I thought were difficult before, it’s given me such joy and a sense of achievement,” she said.

Kirkeland is treated differently now

Changing her mindset around food didn’t happen overnight, and Kirkeland said she still has to fight the diet culture voice in her head that gives her food guilt.

She focuses on building healthy habits, so she tries not to panic if her weight fluctuates upwards on some days, too.

Kirkeland would like to lose a little more weight, but she’s conscious of not losing too much, so she has asked her boyfriend and friends to say something if she can’t see it for herself.

Since losing weight, Kirkeland finds she’s treated differently.

“People are definitely nicer when you are thinner, which is sad when you think about it, but thin privilege is a very real thing,” she said.

Overall, Kirkeland said she feels much happier and more confident after losing weight. She’s no longer held back by her weight, and she finally went on a zip line after being too scared to do so for years.

“I feel more free. And I am not so scared of trying new things,” she said.