TIPS ON TRACKING MACROS
Are you tracking macros? Have you ever wanted to track your macros?
Here’s some tips:
#1 TRACK EVERYTHING
Your body requires a certain amount of carbs, proteins, and fats. If you go over these set amounts, you go over calories and therefore, will not see results. If you are consuming under these set amounts and exercising a lot, your muscles will not grow. The magic in macro counting is hitting the numbers I set for you as your Nutrition Coach. I know it seems like a lot of work to track all the food you’re consuming but it’s really not. Tracking macros involves making a conscious effort to track everything you drink and eat. All calories have to be logged.
#2 TRACK AHEAD OF TIME
Tracking as you go is great for someone that has been on and off tracking for years. Don’t stress yourself out and realize you went way over or way under your target goals at the end of your day if you’re just getting started. I recommend taking the time to pre plan; especially when dinning in restaurants or with friends. Research the menu prior to ordering- you’ll feel way better about your meal and know your on target.
#3 PREP YOUR FOOD
Prepping your food ahead of time is important as it allows you not to fall off track. My favorite thing to do is meal prep while I am enjoying my morning coffee and catching up with all my clients. I put lots of chicken in the oven, cook ground beef on the pan, and rice on the stove so that I am ready for the week. You can cut up your fruits and veggies and throw them into a container - it makes life simpler. I always have my favorite dip ready for when I feel like a quick snack, as well as 0% GREEK yogurt (plain) mixed with chunky salsa and some franks, give it a try! When you have your protein prepped ahead of time, it’s much easier to hit your macro needs for each day.
#4 BE SIMPLE - STICK WITH WHOLE FOODS
Eating whole foods makes tracking easier and is healthier for you. I personally stick to the same meals generally in the week. However, I know that some people struggle with this. Try to find a meal you enjoy and If you need to switch things up - change your protein choice and spices. Try to stay away from any processed meats, sausages/hot dogs and deli slices as they’re filled with additives and aren’t healthy.
#5 AVOID THAT BINGE FEST
We are all human and will fall off our wagon sometimes. We may start to binge eat once in a while. However, there is one thing I want you to remember if this happens - move on from it. You’ll do it, but the only way to overcome it is by getting right back on track. If you ever feel like you need a treat day, let's talk and I can help you learn how to adjust your macros to keep you in the direction of your goals.
#6 80/20 RULE IS NO JOKE!
We don't want to restrict ourselves from foods we enjoy eating. Too much restriction leads to binging. If you have a sweet tooth like me, make sure you log it in the morning and work around your treat for the day. I truly eat 80% whole foods and 20% of things that may not be whole foods - not everyday, but somedays. Keep in mind the more whole foods we consume, the better we will be at macro counting.
TIP: Try logging your snacks in first and then your meal. If you focus on natural sweeteners, fat free creamers and low sugar sauces - it truly will help you!
#7 CONSISTENCY
You have to be consistent to see results. Tracking Monday to Friday and then winging it on the weekend doesn’t work. You will not see the results you’re looking for. You have to give your body a chance to respond to the amount of food you’re consuming. If you YOYO diet - your body will not react the way you hope.
It takes time and patience to meet your weight and performance goals. Committing to your nutrition will reward your body and you will feel amazing!
If you’re interested in trying macro counting, send me an email nutrition@crossfitbarrie.com and i’d be happy to chat :)
Coach Katie