What gets measured, gets managed.
Our diet is the exact same way.
If we know what we are truly eating, we can make the adjustments we need to create change.
If we don’t know what we are ACTUALLY eating, we may be making random changes that lead…well…nowhere.
Too often we set all of these restrictions and create these extreme diets depriving ourselves of all of the foods we love, only to NOT achieve the results we want, especially not long term!
And all too often when we arbitrarily restrict things, we can’t maintain those restrictions so end up stuck back in that horrible yo-yo dieting cycle.
If you’re sick of not getting the results you want, of not knowing what is or isn’t working, you’ve got to start Counting Macros!
Here are 4 Tips To Help Make Getting Started Counting Macros Less Intimidating!
4 Macro Hacks:
Just a quick recap of macros…Macros or macronutrients are proteins, carbs and fat.
How much of each macro we consume can affect the results we get from our diet.
It’s why you can feel like you’re eating “healthy” and not seeing the aesthetic changes you’d like.
By simply adjusting the amount of protein, carbs and fat you consume, you can help yourself get better weight loss or fat loss results or even build muscle.
By dialing in your macro ratios, you can also fuel yourself better for your endurance races and avoid the dreaded weight gain often associated with menopause.
But all of this means making a change to your diet.
So here are 4 tips to make that change easier so you can get the lean, strong body you’ve always wanted!
#1: DON’T Start By Cutting Out The Foods You Love
Often the thing we love the most is also the worst for us.
That salty snack. Or sweet treat.
And knowing that thing is the worst for us, it is also often the thing we cut out FIRST.
But this restriction backfires on us all too quickly.
It makes us feels deprived and often leads to us becoming even more focused on what we CAN’T have.
So when you’re first starting to track macros, do NOT cut out the foods you love the most first.
Honestly, plan AROUND those treats to start.
Yea sure…you’d like to cut out some of the crap and eat only whole, natural foods. But small steps to get there helps us create lasting habits.
So don’t start by first cutting out the foods you love most.
Adjust other meals so you don’t feel deprived and can strike a balance!
Start by planning in those “treats” first and build your meals around them to hit your ratios.
#2: “Practice” – Build A Solid The Foundation
The best way to get better at something?
So as you get started tracking and logging with specific ratios in mind, see it as “practice.”
It sounds weird because really practicing is just doing it, BUT sometimes having the mentality that we are just “practicing” before officially “starting” can help us jump in and make the changes easier.
It often allows us to be more “forgiving” of mistakes because…well…we expect mistakes when we are just first learning and practicing!
Even if you don’t set a specific ratio but just start by LOGGING to see where you are currently at, you’ll be practicing that habit of tracking. Which can then make other changes easier since you won’t also be mastering the act of logging itself.
Log what you’re currently doing and make small changes based off of that instead of feeling like you have to go from 0-60 all at once.
Set small daily goals so you can consistently work to move forward.
Build a foundation and tweak from there!
Too often we try to jump into these massive changes when really small tweaks over time to what we are currently doing will add up enough to get results.
And smaller adjustments make change easier. Because, let’s face it, most of us don’t like change. The idea of it can even be so intimidating we never actually start!
So focus on small adjustments based on what you’re currently doing and be patient with yourself as you learn! Remember, at the start you are just “practicing!”
#3: Stop Giving Yourself The Excuse That Tracking Is “Annoying” Or “Restrictive.”
One of the biggest “hold ups” people have when it comes to counting macros is they don’t want to track.
They tell me it’s annoying. Boring. Tedious. And well…restrictive.
But there are lots of “necessary evils” we have to do daily to get results.
I mean do you really want to wake up with an alarm?
No. You don’t. But it’s the best and most effective and efficient way to GUARANTEE you wake up on time.
That’s the same reason you track.
If you want to GUARANTEE you’re eating the correct portions to match your goals, you need to track.
Because eating intuitively “works” until we “intuitively” want to eat more out of stress or because it tastes good or because the portion at a restaurant is so large eating less than the full thing is still too much!
Honestly, “intuitive eating” is learned…and it’s learned through first logging and tracking to understand what our portions really should be!
Anyway….like any change, you get used to tracking and even become BETTER at it the more you do it.
It becomes more “natural.”
It’s also really about changing our MINDSET toward the activity over even the activity itself.
I’ve had clients say to me, “It seems so restrictive to weigh and measure everything. It seems so restrictive to judge everything that goes into my mouth.”
That again is a mindset shift you have to make.
If you want a recipe to turn out the first time you make it, you measure everything you put in, right?
That is all you’re doing with your tracking.
You’re measuring the ingredients you’re adding so diet turns out the way you want it to.
AND if you create that “recipe” and save it in your food log to enter again later, it won’t be as much of a process the next time you eat that dish!
Logging and tracking isn’t judgement. It’s a way to guide yourself.
Just like we log our workouts, the weights we lift, the reps we do, the lengths or our runs and the times of our rides so we can improve upon them and even adjust them, we need to log our food to see how it impacts our training and our results.
YOU are the one judging yourself when you log – not the tracker.
So start by just even logging what you’re currently doing and adapt from there.
AND if you find it stressful logging as you go, plan out a day ahead of time.
That way you aren’t judging what you’re eating, but actually supplying yourself with a meal plan to guide yourself!
#4: Accept There Will Be Times You’re Less Dedicated
Starting out, you think you’re going to be super motivated forever because you’re motivated at the moment.
But motivation fades oh so quickly.
It’s why you want to take advantage of it when it happens. It’s why if you’re motivated you should put a plan in place now!
(Hence me putting a link below to my Macro Hacks to help you right NOW…HINT HINT…hehe)
And once the motivation fades, all too often, because we’ve been “winging it” we fall off our plan.
Or even if we have a plan in place, we “slip up.”
But we have to stop seeing those “slip ups” as failures.
We have to remember the road to results is NOT a straight line.
You will not always be as motivated and focused on your goals.
And it’s ok to admit that sometimes, well, you just DON’T care as much and you can’t force yourself to.
I think it is key that we accept that there will be ups and downs and times we are naturally not going to be as dedicated.
When we can accept that, we can also find a balance.
Because even when we aren’t as dedicated to press forward, we don’t have to LOSE progress. We can still be CONSISTENT!
For those times you aren’t as dedicated, focus on the basics.
Go to a ratio you enjoy the most that is easiest to hit. Focus on just hitting your protein.
Or even just focus on logging to stay accountable.
I know it seems strange to mention this when you’re just starting out, but I like people to go into changes with their eyes wide open.
This even applies when we are first starting out because that initial motivation can fade quickly – especially if the change feels overwhelming.
So start small and find simple habits you can stick to even during those times you aren’t as motivated.
Accepting and recognizing that everyone goes through ups and down is key!
So if you’re considering starting to count your macros, use these 4 tips to make those changes easier and start getting results!
And if you need guidance to help you TAKE CONTROL OF YOUR DIET, check out my Macro Hacks Challenge!
The best results happen when our diet and our workouts WORK TOGETHER!