: Getting used to the mechanics of tracking without the pressure of a target amount.

The final step before returning to a weight loss goal is re-introducing the habit of data collection.

: Weigh and track your food, but do not set a calorie deficit.

: Use non-strict portion control methods (e.g., using your palm or fist size to measure protein and carbs). Aim to include fruits or vegetables in every meal.

: Maintenance. Ensuring you get roughly the right balance of protein, carbs, and fats without restriction.

: Continue until you no longer fear the idea of tracking your food. Phase 3: Portion Control & Macros (1–3 Months)