Do: Increase the overall quality of your diet
As a triathlete trying to shed excess body fat, you need to maintain a careful balance in your diet. On the one hand, you need to somehow reduce your calorie intake because fat loss is impossible otherwise (assuming your training is consistent). On the other hand, you need to give your body plenty of fuel to train hard and effectively. Reducing your calorie intake too much will compromise your training and defeat the purpose of losing weight.
The best way to reduce your calorie intake without compromising your training is to focus on the quality of what you eat instead of on the quantity. Calorie for calorie, foods such as vegetables, fruits, nuts and seeds, whole grains, lean meats and fish, and dairy offer greater satiety and more total nutrition than low-quality foods. So by increasing the overall quality of your diet you will reduce your calorie intake without failing to meet your body’s demands and without the need to count calories.