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.

Join the pre-sale here:
🌐 www.coachingwood.com/startwith6

Follow me for more no-nonsense fitness advice:

• Instagram: @coachianwood

• Website: www.coachingwood.com

If you found this helpful, make sure to:

• Follow the podcast

• Leave a review

• Share it with someone who needs a simpler approach to fat loss