Ep187. How I’m Losing 5kg in 7 Weeks Without Tracking Calories

In this episode of the Forever Athletic Podcast, I break down the exact diet I’m currently using to lose at least 5kg in 7 weeks—without tracking calories.After stepping away from competitive volleyball for over a decade, I’m getting back on the court at nearly 39… and about 15kg heavier than my peak playing weight.So the goal?👉 Lose weight👉 Move better👉 Avoid injury👉 Keep things simple and sustainableI walk you through my full daily eating routine, the small changes I’ve made to create a calorie deficit, and how you can apply the same approach without obsessing over numbers.If you’re tired of overcomplicating fat loss, this episode will show you a smarter way.You don’t need to track calories forever to lose weightA 5–15% calorie reduction is often enough for steady fat lossConsistency beats perfection every timeKeep meals simple and repeatableRemove calories you won’t miss (not the foods you enjoy)Use structure (like the hand portion method) instead of trackingFat loss should support your lifestyle—not control itStructured meals: breakfast, lunch, dinner + 2 snacksHigh protein intake throughout the dayReduced portion sizes instead of cutting mealsRemoved high-calorie extras (nuts, liquid calories, evening snacks)Flexible dinners using portion controlNo calorie trackingThis episode is perfect if you:Want to lose weight without tracking every calorieFeel stuck with overly complicated dietsHave a busy lifestyle and need something simpleAre getting back into sport or training after time offWant a sustainable, long-term approach to fat lossIf you want help building your own simple, structured fat loss system, check out:👉 Start With SixA coaching programme designed to help you build sustainable nutrition habits without relying on tracking forever.Join the pre-sale here:🌐 www.coachingwood.com/startwith6Follow me for more no-nonsense fitness advice:Instagram: @coachianwoodWebsite: www.coachingwood.comIf you found this helpful, make sure to:Follow the podcastLeave a reviewShare it with someone who needs a simpler approach to fat loss