CICO – Calories In, Calories Out – Hands on

Step 1

I used a good online calorie calculator to approximate how many calories I burn every day and how big a calorie deficit I need in order to loose weight steadily :
https://www.fatcalc.com/rwl

Step 2

I counted how much proteins I need so that I do not lose muscle mass. I calculated using a 1.5g protein / body mass, like this:

70 kgs * 1.5g protein/kg = 105g protein / day
 
105g protein daily / 3 meals = 35g per meal.

This allowed me to lose steadily 4 times more fat than lean mass (I kept my muscles)
I used lean animal protein , as it contains all essential amino-acids.
I took great care to eat proteins at each meal, so that the my organism does not use the proteins from my muscles

Step 3

I got a kitchen scale with Tare function, like Tefal Optiss Kitchen Scale.

Step 4

I installed a calorie counter app on my phone. I chose MyFitnessPal because it is highly used and knows already all products in my local supermarkets.

It took me about 1-2 weeks to get adjusted with the app, I tried to have patience with myself and not worry too much about how accurately I entered the data.
I found the supermarket food much faster when searching in my local language and with local units of measurement (100 grams)
After using a food item once, next time it showed up first in search results, so it was much easier to select it the second time.