Tommy's Take by Tommy Pomatico 1/5

Little Changes That Make a Massive Difference

Most people think getting leaner requires extreme dieting, cutting out favorite foods, or living in the gym. That mindset is exactly why most people fail.

Real, sustainable progress comes from small changes done consistently—the kind that don’t feel dramatic day to day, but quietly compound over time.

You don’t need to overhaul your life.

You need to tighten the screws.

1. Upgrade Your Protein (Without Eating More)

One of the fastest ways to clean up your nutrition is choosing leaner protein sources.

• 80/20 ground beef → 93/7 ground beef

• Whole eggs every meal → whole eggs + egg whites

• Chicken thighs → chicken breast

Same portions. Same meals.

But suddenly you’re saving hundreds of calories per day while keeping protein high—leading to better fat loss and muscle retention with zero extra effort.

This isn’t restriction. It’s optimization.

2. Liquid Calories Are the Silent Killer

Most people don’t overeat food—they overdrink calories.

• Regular soda → diet soda

• Sweetened coffee drinks → zero-cal syrups or black coffee

• Juice → water, flavored seltzer, or diet options

This single change can remove 300–600 calories per day without touching your meals. Calories you don’t chew don’t fill you up anyway, making this one of the easiest wins.

3. Keep the Food, Change the Portions

You don’t need “clean” foods. You need controlled portions.

• Two cups of rice → one cup

• Big handfuls of nuts → measured serving

• Cooking freely with oils → spray oil or measured pours

Same foods. Same meals.

Just slightly tighter execution—which dramatically improves your weekly calorie balance.

4. Change the Cooking Method, Not the Food

Most hidden calories come from how food is prepared.

• Pan-frying → air frying or grilling

• Free-pouring oil → spray oil or measured teaspoon

No diet overhaul required. Just better execution that can quietly save 100–300 calories per meal.

5. Switch the Carb Source (Not the Amount)

Carbs aren’t the issue—dense, easy-to-overeat carbs are.

• Bagels → rice, potatoes, or oats

• Granola → plain oats or cream of rice

You’re still eating carbs—just ones that are:

• Easier to portion

• More filling

• Better for training performance

6. Choose Lower-Fat Versions of the Same Foods

This is one of the lowest-effort changes you can make.

• Whole milk → almond milk or fat-free milk

• Full-fat Greek yogurt → 0% or 2% Greek yogurt

• Regular cheese → reduced-fat cheese

Minimal taste difference.

Major calorie savings over the week.

7. Smarter Snack Swaps

Snacks are where most diets quietly fall apart.

• Chips → popcorn or rice cakes

• Candy → fruit or sugar-free options

• Ice cream → protein ice cream or Greek yogurt

You still get something sweet or crunchy—just without blowing your intake.

8. Tighten the “Extras”

Most people underestimate calories from sauces, dressings, and condiments.

• Mayo → light mayo or mustard

• Creamy sauces → hot sauce, salsa, or low-cal dressings

• Multiple condiments → one measured serving

These small add-ons can double the calories of an otherwise solid meal.

Stack Boring Wins Daily

None of these changes are flashy. That’s the point.

Fat loss and body recomposition don’t come from motivation or hacks—they come from systems you can repeat:

• Leaner food choices

• Fewer liquid calories

• Consistent protein

• Slightly better portion control

Do this daily and the results show up whether you’re “motivated” or not.

---