Build Calorie Instinct

You don't have to count forever — you just need a feel for energy density:

• A daily deficit of about 500 calories tends to drop roughly one pound of fat a week
• Liquid calories from soda, juice, and alcohol slip by because they barely trigger fullness
• Restaurant plates often pack two to three times the calories of the same dish cooked at home
• Nuts and oils are healthy but calorie-dense — small amounts add up fast
• Vegetables are the opposite — huge portions, tiny calorie cost.