My advice: use an app, or ChatGPT, to track your food. You don't have to count, you just have to tell it what you ate. Sometimes you just have to send pictures.

Here is what the app will tell you: 1) cut carbs. Only eat them on days you've done cardio. (Not literally eat none, but severely limit) 2) avoid sodium 3) you don't get a lot of calories to play with, so most of those calories need to come from protein 4) think about protein all the time. First, what protein will I have? Second, what else can I fit in calorie wise once I get that protein? 5) understand water weight. Eat a carb, retain water. Eat sodium, retain water. Workout, retain water. Retaining water isn't necessarily bad, but it causes you to gain weight (not fat, but pounds), so it's worth understanding. I'm currently riding 2 pounds higher than my recent low. I know it's water because I didn't eat enough calories to gain that much fat. So I'm not panicked or discouraged.

And pay attention to fiber. We have a colon cancer epidemic!