BY DEZI ABEYTA
If you’re aiming to lean down, yes, you’ll need to track your calories, and stay in a calorie deficit. But no, that doesn’t require painstaking perfection and a food scale for every meal. Instead, all it takes is consistency and awareness.
By tracking your calories, you’ll gradually gain an understanding of how often you might overeat or undereat. But tracking every single calorie simply isn’t sustainable. That’s why I push clients to use these methods instead.
1. The Balanced Plate Method
If you’re new to food tracking or highly tracking-averse, this approach is for you. This one’s also great for anyone who doesn’t want to use an app or a food scale.
Your plan is simple: On any plate, aim to make half the plate veggies, and a quarter of the palte carbs. Add just a few healthy fats. The only macro you’re truly tracking is protein: You’ll want 1.5 times your typical protein serving (because most people don’t eat enough protein).
Build 2 to 3 go-to plates, and you can rotate them for months. You’re gradually learning to prioritize protein (key to leaning out) and eat quality carbs.
2. Awareness + Occasional Logging
This one is great for intermediate users who want some structure – but don’t want to deal with ultra-intense food logging. Simply start with the balanced plate model. Then choose 1 to 2 days per week to gutcheck whether you’re eating properly.
On those two days, you’ll track all your meals with an app like Cronometer and MyFitnessPal. If you’re way over your calories on those days, you know to scale back your balanced plates slightly.
On your non-tracking days, focus on portion repetition, aiming to eat, say, a palm-sized chicken breast (25g of protein) for at least one meal. Gradually, you’ll dial in your diet – without feeling obsessive about your tracking.
3. Full Tracking (Advanced & Structured)
If you’re an experienced dieter or an athlete with a strict goal who thrives on precision, this is the system for you. You’ll use Cronometer or MyFitnessPal and long everything. That includes not just meals but snacks, drinks, oils, sauces, and condiments.
Focus on hitting your macro and calorie goals consistently. You’ll gradually spot trends in hunger, energy, and performance, eventually dialing in the perfect diet for you.
Just make sure you don’t let your tracking become all-consuming. Full tracking is a tool, not a lifestyle. If you feel burned out constantly tracking (yes, it happens!), dial it back for a day or two and rely on mindful eating. Expect to be better at this than you think; the full tracking gives you strong foundation.
Final Reminder: This Takes Time
Whether you choose awareness, light tracking, or full tracking—results won't be instant.
Give it at least 4 weeks before making changes. If progress is happening (clothes fitting differently, weight dropping, strength holding), keep going. If not, adjust slightly—either by tightening your intake or increasing movement.