How to Start Tracking Macros

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Tracking Macros is a great tool to learn what foods are, become aware of how much you're actually eating, how to balance meals, reach weight loss goals, prime your metabolism.

It likely will be hard at 1st but with a growth mindset, you understand you can get better with knowledge and effort and this will help you reach goals you have never reached before and actually keep that weight off instead of losing and gaining that same 20lbs year after year.

I teach macro tracking to my clients. For everyone it may look different the most accurate you can be will yield the best results BUT you don't have to start there you can start slow learning and grow into tracking all 3 macros. Use my slides to guide you to success!

 
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☑️Download MFP
☑️Just track your food your eating get comfy doing that
☑️Assess where you are now
☑️Figure maintenance cals 10x BW x 1.2-1.6 activity factor
☑️How far was your initial tracking from maintenance cals?
☑️Under go here → increase 50-100cals every 2-4 weeks
☑️Over or at maintenance or 100-200 below awesome at maintenance. Figure protein at .8-1g per lb of BW the rest of your carbs and fats can fluctuate for now.
☑️Assess when you need to increase calories by weighing daily and averaging for the week keeping track of that average weight on a spreadsheet (msg me I have a spreadsheet you can use) stay at maintenance while focusing on protein for 4-6 months
☑️If you were consistent with tracking 80% not perfect just messy action then you can make a 5-15% decrease in total calories keep protein the same, tracking weight again here only lowering if you plateau for 4 weeks
☑️At your goal weight? YASSS!! Now what? Go back to the slide for the reverse figure your new maintenance cals cause it's changed now, and reverse to maintenance and live yo life!! Cause we do not need to diet forever!

Sounds simple, it is, BUT it requires effort and you may run into bumps along the way.


Questions email me anytime! @ lindsaysaenz97@gmail.com 
Get my FREE #macro101 guide HERE

 

The Author

Lindsay Saenz, NFPA-CPT, NCIL1, PN1, NCIL2, is a personal health/life coach and the owner and creator of The M4 Method 4 Moms, the Momstrong365 movement for moms/women helping with nutrition and fitness guidance. Owner of LS Fitness and Beauty LLC, www.lindsaysaenz.com

 



Personal Training, NutritionDutch Burns