A large percentage of people who are trying to lose weight are eating too many calories. You may not think it applies to you, maybe you blame it on a slow metabolism.
Studies consistently show that people tend to underestimate their calorie intake by a significant amount, by up to 50% wrong. Beyond this people also overestimate their energy expenditure by up to 50% wrong. These are real numbers. People really think they are eating up to 50% less than they are and they also think they are moving up to 50% more than they actually are.
Get a grip on how many calories you are taking in and expending per day. Get familiar with what’s a respectable amount of training you need to do to get where you want to be and what is the required portion control.
Tracking is really important when you are trying to reach certain goals like hitting 30% of your calories from protein or getting 1.8 gr/kg/day of protein. If you do that for a minimum of two weeks you’ll have an idea of what you need for a long period of time so you don’t have to weigh and measure everything for the rest of your life.
If you never tracked your food intake for any period of your life then you’re kind of shooting in the dark, you are training and dieting with one hand tied behind your back; you have an idea but you don’t actually know until you do it.