If “calorie deficit” talk feels overwhelming right now, that’s okay. A simpler—and often better—place to start is daily calorie reduction: doing a few things differently so you eat a bit less than you do now. No spreadsheets required.
The Big Idea
Do better before you try to be optimal. Improvement first, optimization later.
Step 1: Get honest about your real baseline
Don’t think of your best day. Think of your average day—and your weekends.
• What do you normally eat and drink?
• Where do extra calories sneak in (snacks, seconds, drinks, dessert)?
• What are your “easy-win” swaps?
Step 2: Pick 2–3 low-friction reductions (keep them all week)
Examples (choose what feels easiest):
• Eating out: burger → grilled chicken sandwich; fries → veggies (whether you eat them or not, LOL)
• Dinner: no seconds—one plate and done
• Snacks: eliminate them entirely, or cut them in half; especially the 200–300 cal bites 1–2×/day
• Drinks: skip weekday alcohol and sugary drinks; go water/zero-cal
• Portions: leave two bites on the plate at each meal
• “Protein + produce first” at lunch and dinner, then carbs/fats if still hungry
• Night Rule: kitchen closed after your set time
• Auto-meal: keep one go-to light meal on repeat (e.g., Greek yogurt + fruit; chicken + bagged salad)
Step 3: Track progress simply
- Weigh 3–4 mornings/week; look for the weekly averageto drift down slowly
• Notice looser clothes and steady workout energy
• If nothing changes for 10–14 days, add one more small reduction
About calorie targets (optional)
If you like a number, a quick starting point is Goal Body Weight × 12 calories/day. Useful—but not required. If numbers stress you out, skip this and stick with daily reductions.
The pace that lasts
Small steps won’t be fast, and that’s the point. The goal isn’t to “win a race” and quit at the finish line. This journey keeps going. Keep finding sustainable ways to move more, strength train, and reduce calories to the point you feel great and look leaner—without feeling miserable.
– James Pratt