Ep187. How I’m Losing 5kg in 7 Weeks Without Tracking Calories — The Forever Athletic Podcast

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 sustainable

I 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 weight
A 5–15% calorie reduction is often enough for steady fat loss
Consistency beats perfection every time
Keep meals simple and repeatable
Remove calories you won’t miss (not the foods you enjoy)
Use structure (like the hand portion method) instead of tracking
Fat loss should support your lifestyle—not control it

Structured meals: breakfast, lunch, dinner + 2 snacks
High protein intake throughout the day
Reduced portion sizes instead of cutting meals
Removed high-calorie extras (nuts, liquid calories, evening snacks)
Flexible dinners using portion control
No calorie tracking

This episode is perfect if you:

Want to lose weight without tracking every calorie
Feel stuck with overly complicated diets
Have a busy lifestyle and need something simple
Are getting back into sport or training after time off
Want a sustainable, long-term approach to fat loss

If you want help building your own simple, structured fat loss system, check out:

👉 Start With Six
A coaching programme designed to help you build sustainable nutrition habits without relying on tracking forever.