Getting a busy parent to track calories is like trying to get a rambunctious child to sit still.

It’s not happening — at least not consistently.

Between soccer practice, work meetings, spilled snacks, and homework meltdowns, there’s no time (or mental energy) left to log every bite of food into an app. And that’s totally okay.

Because calorie tracking isn’t required to lose weight.

It’s just a tool. And if it doesn’t work for your life? You use another one. Or in this case… two.

First: Understand What Actually Causes Weight Loss

There’s only one thing you truly need to lose weight:

A consistent calorie deficit.

Calorie tracking is just one way to help you become aware of how much you’re eating so you can stay in that deficit.

But if it’s too stressful, time-consuming, or just not your thing — skip it. Let’s create structure instead.

Here’s what I recommend:

1. Portion Sizes

2. Meal Scheduling
   

Together, they help you eat in a calorie deficit without overthinking or

The Simple Meal Structure That Works

Every day, aim for 3 protein-dominant meals, eaten at the same times each day.

Each meal should include:

• 2 palm-sized portions of protein
  (about 40–60g per meal = 120–180g per day)
  

• A glass of water BEFORE eating
  (to hydrate and reduce overeating)

• Another glass of water during or after the meal.

• A serving of fruit or vegetables
  (1 fist = 1 serving; more is fine)

Bonus Rule:

Eat your protein first before anything else. It keeps you full, stabilizes blood sugar, and curbs cravings naturally.

What About Snacks?

If you get hungry between meals, start by drinking:

• Black coffee

• Diet Coke

• Sparkling water (zero-cal)

Often, cravings disappear when you’re properly hydrated and eating enough protein + fiber.

Do This for the Next 30 Days

• Keep your meals simple.

• Eat them at consistent times.

• Follow the structure.

No calorie counting. No complicated plans. Just structure and consistency.

This is how you put fat loss on autopilot — especially when life is chaotic.

Have questions?

Send me a message — I’m always happy to help!

-Mike

P.s. My 45 Simple Program follows this structure + gives you an exact training plan to follow + provides daily accountability so you STICK TO IT! Im guaranteeing you lose 6-12lbs in the 45 days or I’ll send your money back. Interested? Sign up here!

…OH and don’t wait! We start May 12 :)

Join 45 Simple