I gained 20 pounds after becoming an empty nester. Here's how I took charge of my diet, lost 15 pounds, and kept it off.

Once my youngest left for college, mealtime no longer existed. My husband was following his own diet plan, and I could snack all day on whatever I pleased — brownies, croissants, sodas — without worrying that the kids would plow through them.

It was nirvana until the extra pounds started creeping on. When my pants got tighter, I switched to flowy dresses. Then one morning, I stepped on the scale to see I'd packed on 20 pounds.

Since I didn't want to keep buying bigger clothes or remain at this weight, it was obvious what I needed to do: stop snacking, devise a plan, and make smarter food choices. I began the next day.

Now, I make the same few low-carb meals every week and have discovered some simple strategies to keep my weight down. I no longer have to worry about portion size or what's for dinner. It's on autopilot, and I've lost 15 pounds so far.

Here's how I did it.

First, I did my research

I checked out several protein-centric cookbooks from the library — my favorite was George Stella's "The Complete Low-Carb Cookbook."

I also followed the popular Low Carb Love tutorials on YouTube and watched numerous Instagram reels by Liz Josefsberg, a weight loss coach.

Once I understood what to eat for weight loss — and how big a portion size is — the recipe experimenting began.

Because I like things streamlined and routine, I narrowed it down to four to five favorites, which are now part of my weekly meal rotation.

My meals are simple and easy to make

Rudzinski's salad jars. Courtesy of Courtenay Rudzinski

I tend to gravitate toward meals with few ingredients and easy cleanup.

Some of my favorites include two-egg omelets with cheese and veggies, quesadillas on low-carb tortillas packed with spinach and chicken, and frittatas that taste just like quiche.

Another one of my go-tos is salad jars. These take longer to put together, about an hour, but yield enough for five lunches.

To make these, I prep five 32-ounce Mason jars in assembly line style: 2 tablespoons of honey mustard dressing, chopped bell pepper, cucumber, celery, tomatoes, green onions, bean sprouts, and shredded carrots. Then my protein: a half-cup of shrimp, chicken, or leftover steak. I pack in some spinach leaves and top it with Parmesan and chopped pecans.

I made healthy snack swaps, too

What Rudzinski snacks on to prevent weight gain. Courtesy of Courtenay Rudzinski

I swapped the ice cream, Oreos, pizza rolls, and potato chips for healthier options.

Now, I stock Skinny Pop, cheese sticks, beef jerky, and almonds. I replaced chips and dip with celery sticks and spicy pimento cheese.

I also came across a great hack to satisfy my sweet tooth. Instead of buying my favorite chocolate, Reese's, I grab a bag of my least favorite — Snickers — in bite size so I'm not tempted to gorge.

How long it took me to drop 15 pounds

Rudzinski eats a lot of meat and veggies while limiting carbs. Courtesy of Courtenay Rudzinski

It took me three months to drop 15 pounds after changing my diet and making gradual changes to my habits: going to bed earlier, walking daily and staying consistent with exercise.

I've kept the weight off for several months now. My clothes fit better and my sleep has improved, which motivates me to maintain these healthy habits.

How I stay on track

Rudzinski preparing food in her kitchen. Courtesy of Courtenay Rudzinski

I grocery shop once a week with a list, and make sure the fridge is fully stocked with healthy choices.

Each morning, I plan out what I'm eating that day, and try not to eat after 7 p.m. I also try to keep my carbohydrates to under 100 grams a day.

Most importantly, I allow for wiggle room.

If we're eating pizza or craving Chick-fil-A, I don't deprive myself. However, I limit it to once or twice a week and make sure my other big meal that day is a salad or something low-carb.

Drinking water has also made a difference. Each morning I fill up a big pitcher and try to drink it throughout the day. Brushing my teeth after a meal also curbs cravings.

Sometimes, like during the holidays or a family get-together, I let myself fully indulge, but instead of throwing in the towel for going overboard, I skip the scale for a few days and simply return to my regular diet as soon as possible.