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

If you’ve ever wondered whether you can lose 5kg without obsessively tracking calories, this is for you.

In this post, I’m breaking down the exact diet I’m personally using to lose at least 5kg in 7 weeks, without tracking a single calorie.

This isn’t theory. This is exactly what I’m doing right now to get back into shape for my first volleyball game in 12 years.

Why I’m Trying to Lose 5kg Without Tracking Calories

I used to compete in volleyball at a high level. Back then, I weighed around 76kg.

Fast forward to now, approaching 39 years old, I weighed in at 91.25kg when I started this phase.

That’s a 15kg difference.

And while I just want to enjoy getting back on the court, there’s a bigger priority:

👉 Avoiding injury

Volleyball involves a huge amount of jumping and landing. Extra body weight = more stress on joints like knees and shoulders.

So the goal is simple:

• Lose at least 5kg

• Feel lighter, faster, and safer

• Do it in a sustainable, realistic way

Can You Lose Weight Without Tracking Calories?

Short answer: yes, but only if you have structure.

I’m not tracking calories because:

• I already have consistent eating habits

• I understand portion control

• I’ve built systems that work

That said, this approach isn’t ideal for beginners.

If you’re just starting out, tracking can be useful. But the long-term goal should be this:

👉 Eating in a way that naturally controls calories without needing an app

The Core Strategy: Small, Smart Calorie Reductions

Instead of overhauling everything, I’m doing one simple thing:

👉 Reducing my daily calorie intake by around 10–15%

No extremes. No crash dieting.

And importantly:

• Keeping meals consistent

• Only adjusting what’s easy to control

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My Daily Diet Plan (Step-by-Step)

1. Breakfast: Smaller Portions, Same Foods

What I eat:

• Baked oats (homemade)

• Protein shake (2 scoops protein + creatine)

What I changed:

• Reduced baked oats portion (cut into 6 instead of 4)

• Removed yogurt

Why it works:

• Still filling

• High protein

• Easy calorie reduction without tracking

2. Mid-Morning Snack (No Changes)

What I eat:

• 2 Babybel Light cheeses

• 1 banana

Why I kept it the same:

• It fuels my training

• Good balance of protein + carbs

• Keeps energy levels high

3. Lunch: Cut Hidden Calories

What I eat:

• “Big Mac” wrap (beef mince, cheese, lettuce, pickles, sauce)

What I removed:

• Brazil nuts

• Chocolate milk

Why this works:

• Cuts high-calorie extras

• Keeps main meal satisfying

• Minimal impact on fullness

👉 This is a key fat loss principle:Remove calories you don’t notice, keep the ones you enjoy

4. Afternoon Snack (No Changes)

What I eat:

• Apple

• Homemade protein bar

Why:

• Convenient

• Keeps hunger under control

• Supports protein intake

5. Dinner: Flexible but Controlled

Dinner is the only meal that varies, so instead of tracking, I use the hand portion method:

• Protein: 2 palm-sized portions

• Carbs: 1–2 cupped handfuls (depending on training)

• Veg: 2 fists

• Fats: 1 thumb

This keeps things balanced without needing scales or apps.

6. Evening Snacking: Removed

This is one of the easiest wins.

👉 I’ve simply cut out evening snacks.

Not because they’re “bad”, but because they’re unnecessary for my goal right now.

What About Eating Out?

I’m not avoiding it, I’m just being smarter.

For example:

• Choosing fewer courses

• Skipping high-calorie extras (like cheese boards)

• Having a half pint instead of a full one

👉 Fat loss doesn’t require perfection—just better decisions

Why This Approach Works

This works because it’s built on:

✅ Consistency

Same meals = predictable results

✅ Simplicity

No tracking, no stress

✅ Small Deficits

Just 5–15% reduction—not extreme dieting

✅ High Protein

Supports muscle and recovery

The Biggest Fat Loss Mistake Most People Make

Most people think fat loss requires:

• Perfect tracking

• Cutting everything they enjoy

• Massive calorie deficits

It doesn’t.

If your current diet is relatively stable, all you need is:

👉 A small, consistent calorie reduction

How to Apply This Yourself

If you want to follow a similar approach:

1. Identify your consistent meals (breakfast, lunch, snacks)

2. Reduce portions slightly (10–15%)

3. Remove low-value calories (extras you won’t miss)

4. Keep protein high

5. Stay consistent for 2–3 weeks

That’s it.

Final Thoughts

Fat loss doesn’t need to be complicated.

You don’t need to track everything forever.

The real goal is to build a way of eating that:

• Fits your lifestyle

• Supports your goals

• Feels sustainable long term

And for me right now, this is exactly that.

If you want help building your own structured, sustainable fat loss plan, check out my Start With Six programme where I teach you how to create this kind of system from scratch.