Calorie deficit without tracking apps
TL;DR
Reduce portions slightly.
Creating a deficit using habits, not numbers.
Key points
- Reduce portions slightly.
- Anchor meals around protein.
- Increase daily movement.
- Keep foods boring on weekdays.
Practical takeaway
Pick one change and test it for 7–14 days before adding more.
Related reading
- Protein intake guide
- Fiber and psyllium: basics
- How to read nutrition labels
- Simple meal planning for busy weeks
- Weight Management Starter
FAQ
How long should I test a change?
Try 7–14 days before judging results.
Do I need supplements for this?
Often no — habits like sleep, protein, fiber, and activity matter more.
Disclaimer: Informational only. Not medical advice. If you have a condition or take medication, consult a clinician.