Quick takeaways

• Create a regular eating schedule with three meals and one snack per day to avoid consuming more calories than necessary.

• Adopt a meal template based on your body size and activity level, including specific portion sizes of carbohydrates, lean protein, veggies, and fats, to ensure meeting energy needs without counting calories.

• Focus on consuming low energy density foods like vegetables that provide high volume and fiber with fewer calories, helping to fill up without excessive energy intake.

Deep dives