Description

In this episode we talk about macros and calories.  The fitness industry is covered with people who are either doing Keto, Fasting, Carb Cycling or whatever else you want to call it.  Bottom line is; you have to take a stance somewhere and decide what is going to work for you.  Where we think you should start is at the beginning.  

Can you: 

• Track your food for a period of time? 
• Make adjustments to that based on the information you received? 
• Continue to do this until you have gotten the results you are looking for? 

Well if you are unsure hopefully this will help you out. Here you go! 

1. Track your food.  This can be done with a food log journal on just a note pad, or using something like My Fitness Pal or My Macros +.  Pick a method and track what you are currently eating for 3-5 days.  I like 5 because it gives you some consistency. 
2.  Improve your Food Quality First!  So this means eating minimally processed whole foods at an amount that supports your daily energy needs.  This is different for everyone so  number of meals/day is a great place to start here of good quality food. 
3. Then the times at which you eat.  Your body responds to rhythms.  Meal timing is no different, can you eat around the same time everyday?  This will help with creating regular hunger signals and being able to respond to them appropriately. 
4. Then you can adjust volume of food as needed.  Track your weight during the same time you track your food.  I that 3-5 day period did you: 

• Lose Weight
• Maintain Weight
• Gain Weight

Depending on which one (i.e. Gain weight).  If your goal is to lose weight then first look back at your quality and times you eat and work through those first.  This is because volume is easily manipulated with the addition of just these two steps.  Then, if you need to decrease the amount of food or increase it simply try dropping a snack from your routine and see what happens give it a significant amount of time to work for you (at least 6 weeks) then make adjustments from there.  There is no guarantee and there is a law of diminishing returns on all of this but if you stay consistent then you can see  the results you are looking for. 

If you have questions or want to learn more about how we help our clients reach their goals.  Click the link below to speak with a coach today. 

OPEX Concord