Ep187. How I’m Losing 5kg in 7 Weeks Without Tracking Calories

Ep187. How I’m Losing 5kg in 7 Weeks Without Tracking Calories

From The Forever Athletic Podcast by Ian Wood

March 23, 2026 · 15 min · Season 1 · Episode 187

About this episode

Ian Wood shares his approach to losing 5kg in 7 weeks without tracking calories.

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…

People in this episode

Host: Ian Wood

Topics covered

  • weight loss
  • diet
  • calorie tracking
  • fitness
  • sustainability

Keywords

  • weight loss
  • diet
  • calorie deficit
  • fitness
  • sustainable eating
  • high protein
  • portion control

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