You don’t need a perfect plan to start losing weight — just a simple one that works with your brain, your habits, and your current life.
Here’s how to get started in 3 clear steps. These are the exact steps I recommend to anyone who feels stuck, overwhelmed, or unsure of where to begin.
Step 1: Calculate How Many Calories You Actually Need
Before you change what you eat, figure out how much you should eat. Calorie awareness doesn’t mean obsession — it just gives you a starting point.
I recommend this free tool: 👉 Oviva Calorie Calculator
Knowing your daily target can help you make smarter choices — without guessing or extreme restriction.
Step 2: Choose 1–2 Small Changes You Can Stick To
Forget the big overhaul. Choose 1 or 2 small changes that move you in the right direction — consistently.
Examples:
- Swapping sugary drinks for water
- Eating a high-protein breakfast
- Walking 15 minutes after dinner
💡 Why it works: Small changes build confidence. Consistency beats intensity when it comes to lasting weight loss.
Step 3: Track Your Progress Without Punishing Yourself
You don’t need to track perfectly — just track honestly. Use a food journal, an app, or even voice notes. Focus on patterns, not perfection.
What to track:
- Energy levels
- Hunger & fullness
- Food choices (without judgement)
💡 Bonus tip: Add a weekly reflection — what’s working, what’s hard, what you’re proud of.