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Why You Should STOP Counting Calories (And What To Do Instead)

Why You Should STOP Counting Calories (And What To Do Instead)

by | Jan 2, 2022 | Blog, Diet

I know you’re hoping I’m going to tell you that you can stop tracking your food, but I’m sorry…if you want the best results?

You need to accurately know what you’re consume.

And most of us are really bad at estimating portion sizes and accurately remembering what we’ve eaten. Especially when we are first making a lifestyle change.

What is measured, can be managed.

If you don’t have data, you don’t know what to adjust.

It can make you feel like nothing is working without knowing exactly what to adjust.

When you track, you can make small changes based on what you’re ACTUALLY doing instead of guessing and feeling like you’re throwing spaghetti at a wall hoping something sticks.

However, I do think that a focus solely on calories in vs calories out when we track doesn’t yield the best results nor does it teach us to properly fuel our bodies for long term success.

Trust me…I’ve been down the calorie counting road.

It left me always feeling like I was starving and constantly trying to cut calories lower when my weight loss results stalled.

It led to me constantly yo-yo dieting because I didn’t truly understand the breakdown of my food and how to create a balance and a true change.

I’d create the deficit, lose weight, then increase my calories and regain what I’d lost.

And even when I lost weight, I never achieve the body recomposition results I wanted. I’d get skinny but never look leaner.

So if you want to feel fueled while also achieving amazing body recomposition results what should you be doing instead?

You should be tracking MACROS.

Now I know you’re probably thinking, “Hold up…Isn’t that the same thing as tracking calories?”

And while yes, by dialing in your macros, you will also impact your calorie intake, it honestly isn’t the same thing at all.

Purely counting calories puts the emphasis simply on calories in vs calories out over the QUALITY of those calories.

And the learning process to actually looking at the breakdown of your food is what yields LASTING results.

It’s amazing how much the amount of proteins, carbs and fats you consume can dramatically impact how fueled you feel and the results you get FROM THE SAME CALORIE INTAKE.

And it’s because we’ve also all fallen victim to the “calories are created equal” line.

While this line is a complete oversimplification of things and I know someone’s now going to say, “Calories actually are all created equal because they are a unit of measurement so one calorie equals one calorie…

The point of that statement is that purely counting calories isn’t taking into account the impact each macro, and even our food quality overall, can have on the results we get.

And that by changing the macros of those 100 calories, we can dramatically change how we feel and our long-term adherence.

The types of foods, and macros we consume impact how full we feel, but they can also impact our performance, recovery and overall hormonal balance.

Increasing your protein intake can increase satiety and help you feel fuller between meals.

And whether you’re plant based or an omnivore, increasing your protein is a key place to start.

Not only can it help keep you feeling fuller, but by increasing your protein you can help yourself build and retain lean muscle even while losing fat.

So if you’ve ever been told you can’t lose fat as you build muscle?

That’s just not the case. It’s just a process that requires us to be patient and track…something we don’t like to do.

And while I know carbs are often demonized in our current dieting world where Keto is all the rage, simply cutting carbs for some may not only hold them back from achieving the aesthetic results they want, as carbs can create an anabolic environment ideal for muscle growth, but also negatively impact their performance.

If you’re trying to train for an endurance sport while also trying to lose fat, you want to be conscious of the macros you’re consuming to make sure to get adequate protein to protect your lean muscle mass, as endurance training can be catabolic to muscle tissue, while also getting enough carbs for that instant fuel to perform.

Simply treating a calorie as a calorie could be why you always feel like you’re starving when training while also not losing any weight!

And simply treating all calories as if they are equal also ignores the differing thermic impact of not only each macro but also of processed vs unprocessed calories.

Each macro requires a different amount of energy to be digested and utilized, which isn’t taken into account when we just focus on calories in vs calories out.

Studies have shown protein actually has a thermogenic effect 5 times greater than carbs or fat!

Protein takes the most energy to digest with about 20-30% of the total calories in protein eaten going to digesting it. Then carbs take about 5-10% while fats take 0-3%.

That’s why you can feel so different on the same calorie intake based on the macros you’re consuming!

And then even how you dial in those macros can make a difference.

I know we all see those crazy food concoctions with hashtags about “if it fits your macros” and I’m a big believer in finding balance and working in those foods I love that I know aren’t as healthy for me because it helps me create a sustainable lifestyle balance right for me…

BUT when you track macros, while nothing is off limits, you’ll also find that often your food quality improves.

Not only are you able to include a diversity of foods to get vitamins and minerals from a variety of sources instead of following a restrictive list that can often come with a focus on “clean eating,” but you really aren’t able to just eat crap and hit your ratios.

While those posts may show crazy foods people work in, what you aren’t seeing is that lean protein and veggie meal they’re also eating to make it work.

And that balance not only allows for long-term adherence but can help you slowly focus more and more on whole natural foods even if your diet isn’t as focused on them currently.

By including more whole natural foods in your diet, you’ll consume more nutrient dense foods which will not only benefit you health wise, but also make you feel fuller.

Processed foods because of the caloric density easily lead to overeating. Not to mention because they are hyperpatable you tend to just want…well…more of them even when you ARE full.

Not to mention, processed foods have a lower thermic effect.

A study which actually just used two basic cheese sandwiches, showed that by simply even using a more natural cheese and whole grain bread made a difference in the thermic effect.

So even if these sandwiches both have the same technical calorie intake, because one has a higher thermic effect, your ultimate energy balance will be different.

SUMMARY:

This is why we can’t just focus on calories in vs calories out but instead need to track our macros!

You may be surprised by how changing up your macros, without even adjusting your calories to start, can get you moving forward to feeling fueled while achieving the lean, strong body you’ve always wanted.

And by taking the time to truly learn about the make up of your foods, you’ll be able to adjust over time as your needs and goals change.

Because maintaining your results can’t mean just going back to what you were doing before!

Learn More…

–> The ULTIMATE Guide To Macros… 

Macro Tracking For Beginners – 3 Macro Tracking Mistakes

Macro Tracking For Beginners – 3 Macro Tracking Mistakes

by | Apr 30, 2021 | Blog, Diet

Counting or tracking macros is overwhelming. It’s intimidating. It’s hard. It’s annoying. It’s boring. It’s tedious.

It’s really sucky to start.

But it’s also the best way to get results efficiently while learning how to create a sustainable lifestyle balance so you can adjust your nutrition even as your needs and goals change over time.

If you truly want to understand your own diet?

You need to start tracking macros.

Because I know it can be a super hard and frustrating change to make, I wanted to share 3 common mistakes I see people starting out making and what you should do instead.

But first a bit on what macros actually are and why tracking isn’t the restrictive thing we can often make it out to be.

So…what are macros?

Macros, or macronutrients, are the nutrients our body needs in large quantities they are proteins, carbs and fats.

How we dial in the portion of our calories that come from each nutrient can impact the results we get.

And we may adjust the ratios we use as our needs and goals change over our life.

Working to lose fat? You may use one ratio.

Working to build muscle? You may change ratios.

Dealing with menopause? You may select a different macro breakdown.

Working to fuel your workouts to train hard for your endurance sport? You may even adjust your macro ratios over the course of your training as your training intensifies.

The point is, when you understand macros, you can make sure you’re fueling correctly for your specific needs and goals even as they change over time!

Now…What about tracking being super restrictive and obsessive?

The simple fact is…What you measure, you can manage.

If you don’t have a clear picture of what you’re consuming, you don’t know what you need to change.

It’s why we can feel like we’re eating super “healthy” yet not seeing the physical or performance results we want!

If you were training for a race, you wouldn’t randomly run or ride what you “felt like” that day. You’d have your mileage for the week, and even month, planned out so you knew how you were going to progress. And you’d track how each run went to make sure you were progressing the way you wanted.

Why wouldn’t you want to give yourself the same data to adjust your fueling?

I think so often we feel that tracking is restrictive because we’ve only used it to count calories for restrictive weight loss diets that left us feeling like we had to cut everything out and be miserably hungry.

But tracking itself is not restrictive. Your tracker isn’t judging. It’s just giving you a picture of what you’re eating.

So stop judging yourself and realize the data is there to inform you and help you.

See it as the opportunity to better fuel your body and give it what it needs!

Of course if you do have an eating disorder you need to seek out professional help, but too often we simply use this as an excuse to not make the hard changes we need and truly invest in learning how to fuel better.

So if you’re ready to get started tracking macros, here are the 3 mistakes to avoid and what you should be doing instead!

Mistake #1: Not tweaking what you’re currently doing.

When we are motivated, we often go to extremes in an attempt to get the best results as fast as possible.

But the second our motivation and willpower fades?

We are left with unsustainable habits and end up right back where we started.

That’s why it’s best to use that initial motivation and willpower to create sustainable habits, making small tweaks to what we are currently doing.

So before you even attempt to change anything in your diet and hit any specific macro ratios, just start by tracking.

Track what you are currently doing.

Don’t make any changes. Just see where you are at. You can then start to tweak from what you’re currently doing so that you don’t physically, or mentally, rebel against extreme adjustments.

Part of why we often fall off of tracking our macros is the struggle to hit ratios that are far different than what we are currently doing.

It’s such a dramatic change it can feel impossible.

So if we instead start tracking our current diet, we can begin to make adjustments that dial everything in without feeling crazy restrictive or impossibly frustrating!

You’ll be surprised by how even simply being accountable you start to see results. Not to mention how eye opening it really is to see the breakdown of the foods you’re consuming.

Mistake #2: Not putting protein first.

The more changes we try to make at once, the more overwhelming an already complicated process can be.

Often we dive in, not only shooting for a macro breakdown far different from what we are currently consuming, but we ultimately have to adjust EVERYTHING in our diet all at once.

And that can feel impossible.

So when we can’t hit the ratio, we give up.

Instead of shooting for hitting a ratio perfectly where you have to adjust every macro at once, focus on one thing at a time.

Often the macronutrient we most need to focus on is PROTEIN.

Whether you’re plant-based, omnivore or straight carnivore, protein is often the macro we tend to under utilize in our diet.

Let’s face it, carbs and fats often taste better and make up the foods we love.

But protein is key whether we want to lose weight while retaining lean muscle, build muscle, recover faster or even age well.

It becomes increasingly important too as we get older as we become less able to utilize protein as efficiently not to mention we have a harder time building and retaining lean muscle.

So focus on hitting your protein amount FIRST. Let your carbs and fats fall wherever feels best to start.

You can then start tweaking those other macros based on your training and goals.

And by starting with protein, you can see great aesthetic changes.

You’ll find it a much easier process to get lean while feeling fueled if protein is your focus to start!

Mistake #3: Not tracking everything!

Measuring and tracking everything is tedious to start. But it’s the best way to really understand your portion sizes and the true breakdown of the foods you’re eating.

Plus, let’s face it, often we don’t want to track because we don’t want something to count.

But guess what?

Even if you don’t log it, you still ate it.

And it’s going to impact the results you get.

So while you may get more lax in your tracking over time, start by logging EVERYTHING so you know how it all impacts you and your results.

Little things do add up. It may only be a cracker here or a little taste of something there, but those calories add up more quickly than we realize, not to mention change the actual macro breakdown we end up consuming.

And it’s not just only the day that it changes. Often we don’t recognize how those little snacks and bites daily add up over the weeks and months.

So LOG EVERYTHING.

It makes you much more aware of some of the unconscious eating we do or the eating out of boredom.

Remember, what you measure, you can manage!

We can’t adjust if we don’t have an accurate picture of what we’re actually doing.

So give yourself that true data to make changes!

SUMMARY:

Creating a new lifestyle and making lasting changes isn’t always easy or comfortable.

Those fad diets that promise a fast and easy fix don’t work for a reason.

If you want to truly create a sustainable lifestyle and understand how to adjust your diet even as your needs and goals change, you need to start tracking your macros.

It may be boring and tedious and frustrating to start, but it’s far less frustrating than spinning your wheels working hard not to see the results you truly want!

Dial in your diet and your workouts to work together based on what is realistic and sustainable for you…

–> The 3-Step RS Recipe

 

The Best Meal Plan To Lose Fat Faster (TRY THIS!)

The Best Meal Plan To Lose Fat Faster (TRY THIS!)

by | Jan 30, 2021 | Blog, Diet

No matter how much we may try, we can’t out exercise our diet. Trust me, I’ve tried.

If we want the best, and fastest fat loss results possible, we need to dial in our diet to complement our workouts.

That’s why today I want to take you through a typical day of eating that helped me transform from this to this, but before I do, let’s take a look at what truly makes a diet effective for fat loss….

Now the question is, what diet is the BEST when it comes to fat loss?

Daily it seems a new diet arises claiming to be the secret to all of our struggles. They promise us fast fixes. Instant results.

But if it sounds too good to be true?

Guess what, it is!

No matter what dietary preference you choose, from Paleo to Vegetarian to Low Fat to Keto, macronutrients and how you create your calorie deficit through your macro breakdown, is what makes the diet truly work.

There are no magic fat loss foods.

And cutting out whole foods groups just because someone said to isn’t a sustainable plan, especially if you happen to love the food you have to cut out!

If you want lasting fat loss results, you’ve got to dial in your macros to create a calorie deficit that keeps you feeling fueled while still allowing you to enjoy the foods you love.

Because if your diet feels like a horrible chore and if it doesn’t fit your lifestyle?

No matter how healthy it is? You aren’t going to be able to stick with it.

And fat loss requires consistency with your plan!

The key is finding something that doesn’t cause you to feel super restricted so that you want to rebel.

As you create the perfect plan for you, consider these 4 key things…

KEY FACTORS FOR CREATING YOUR MEAL PLAN:

#1: Create a smaller calorie deficit.

While it’s so tempting to try to do more to speed up results, like working out harder while eating less, this aggressive calorie deficit will ultimately backfire, especially the closer you are to your goal.

Not only can it lead to us feeling hungry and moody, or as I like to say HANGRY, but it can also cause us to catabolize more muscle tissue and actually lose fat slower.

It can lead to hormonal issues and quicker metabolic adaptations.

And often, simply the fact that we always feel hungry, can cause us to give up on the plan.

So if you want to maximize your fat loss while minimizing muscle loss, don’t go too aggressive with the calorie deficit.

While conventional wisdom says to cut your maintenance calories by up to 500 per day to lose 1lbs per week (which is safe and sustainable weight loss), you may start with a more moderate deficit especially to start of only 250 calories.

Even consider adjusting your macro ratio BEFORE you really start slashing calories lower because as much as we are told they are, calories are NOT all created equal.

#2: Focus on protein first.

While yes, weight loss in its simplest form is about calories in vs calories out, only focusing on a calorie deficit, can often lead to lackluster results.

Studies have shown that not only can increasing protein lead to better fat loss results, even while in a calorie surplus, but increasing protein can also help you retain and even GAIN muscle while in a deficit.

By focusing on getting more protein with each meal, you can help yourself achieve better body composition while feeling full and fueled in part due to the higher thermic effect of protein, which helps increase energy expenditure and create that calorie deficit.

So don’t fear getting “bulky” by adding in more protein. It may be what you need to actually look leaner!

#3: Adjust carbs and fat based on your workout routine and what you enjoy.

While so many popular diet emphasize adjust carbs or fat, studies have shown that, when protein is kept constant, neither a lower fat diet or a lower carb diet is really superior. That actually what impacts the results seen in the studies is the amount of protein, with the higher protein ratio almost always coming out superior.

How you adjust your carbs and fats may be dependent on the type of training you do, your overall activity level and simply the types of foods you enjoy. Specific medical conditions may even make one optimal for you and your health.

The key is making sure you feel fueled and that you can SUSTAIN the plan you choose. Choosing to go no carb if you love carbs will ultimately backfire.

And you’re an endurance athlete, for instance, you won’t want to cut your carbs super low. Whereas if you aren’t really training intensely, or even at all right now, you may want to decrease carbs and instead go slightly higher fat.

#4: Plan in foods you love.

When most of us start making diet changes, often the first thing to go is the food we love the most – our salty snack or sweet treat.

We cut this food out because we know it isn’t good for us.

However, this often backfires as it’s also the thing we want the most and we therefore miss having it in our diet.

So when we do indulge because we can’t take the restriction any longer? We often overeat.

That’s why it is key we find either healthy alternatives that satisfy us OR even start by planning in that food we love first.

The diet that will be most sustainable, and ultimately help us achieve the best results, is the one that helps us lead a healthier version of OUR lifestyle – not one that tries to live up to someone else’s standard of “clean.”

Because I’m a dessert person, I will often plan in the dessert I’m craving FIRST and work backward from that meal. That way I can hit my ratios, make tweaks to other meals but also not feel restricted.

So when first starting out, strike that balance and don’t feel you have to cut out things you enjoy. Work around them while maybe adjusting things you aren’t as attached to.

So what does a typical day of eating look like for me?

(Ready to create a sustainable plan based on YOUR needs and goals? Book a strategy call with Redefining Strength TODAY! –> Book Now)

A Typical Day Of Eating:

When cutting I like to cycle ratios every one to two weeks. Often I will repeat 40/30/30 or 40% protein, 30% carbs and 30% fat a few times throughout my fat loss phase. I like to set a calorie range from 1600-1700.

This means I consume between 160-170g of protein, 120-128 g of carbs, 53-57 g of fat per day.

I like to keep meal prep simple, repeating a handful of meals over the week. This keeps grocery shopping and even planning ahead quick and easy.

Studies have even shown that potentially more variety in your diet is associated with overeating and weight gain.

Plus, when you repeat the same meals and can even prep ahead of time, you have quick and easy options on hand when you’re stressed or busy and often tempted to reach for something not as healthy or inline with your goals..

I will even include a few restaurant meals in my planning so that I can have quick and healthy swaps when on the go.

One other quick side note about MEAL TIMING I’d like to mention…

You have traditional bodybuilding on one side that swears by 6 small meals a day. On the other side you have Intermittent Fasting and diets that often will even promote 1-2 meals a day to help you create that calorie deficit.

Both claim that their specific meal timings is key for fat loss.

My personal stance is to focus on fueling based on YOUR schedule. If you workout first thing in the morning at 5 am, fasting till 1 pm may be a horrible idea.

While forcing yourself to eat breakfast if you like sleeping late and skipping it, may also just lead to you overeating.

For me, I often like to fast till after my workout and then consume 2 smaller and 2 larger meals during the day. However, I never force myself to skip a meal if I’m hungry.

Pre-Workout:

My day of eating starts with just a black cup of coffee.

I’ll usually drink a cup or two an hour or so before I workout as caffeine has been shown to enhance training performance both for cardio and strength workouts.

It’s the only energy “supplement” I will personally ever take or ever even promote to clients if they ask about a pre-workout.
Coffee not only can give me that boost for my workout, but it has also been shown to aid in fat loss, increasing your metabolic rate. Studies have shown that consuming caffeine can promote better weight loss through thermogenesis and fat oxidation.

After my workout, I’ll eat my first meal. I usually try to eat this within an hour of finishing my training to make the most of that post-workout anabolic window.

Meal #1 (Post workout):

Because this is a post workout meal, I focus on a quick digesting protein as well as a great carb source to replenish muscle glycogen and promote better muscle protein synthesis.

While your overall macros for the day are the most important, this is a great way to optimize your recovery while maintaining muscle in a calorie deficit.

My go-to is Oatmeal, a scoop of whey protein and berries. This meal is filling while getting my muscles what they need. And it’s an easy one to take on the go as well.

Meal #2 (Lunch):

For lunch I like to have something prepped ahead of time so I don’t have to cook midday.

One of the best tools out there for meal prep, is the slow cooker. Set it and let it do the cooking for you for the week.

You can prep a ton of meat ahead of time to use in different things.

lazy chicken cookbook

I love to prep a 5 ingredient Slow Cooked Chicken Fajitas from my Lazy Kitchen cookbook. I can then use the meat for tacos, in a burrito bowl with rice on a salad or even on a baked potato depending on what other meals that day I’m pairing it with.

For 40/30/30 I really love the baked potato because it is also super filling. I’ll top that mixture with 2 tbsp of guacamole for some added healthy fats.

Meal #3 (Dinner):

For dinner, I’ll often focus more on just a simple protein and veggie based meal.

Each week I try to include a couple of meals with fish or fresh seafood for not only the healthy fats, but also micronutrient benefits, including Vitamin D, Vitamin B12, Iodine, and Selenium.

While we can see amazing results hitting our macros even if we include some…well…not as quality fuel, we promote optimal functioning of our body and therefore the best possible results when we focus on not only our macros but also our micronutrient intake.

Salmon is one of my favorite fish to include. I like to blacken it in the airfryer with even some basic garlic steamed broccoli.

Steaming vegetables is a great way to help them maintain as much of their nutritional value as possible.

Because I don’t like cooking fish often, I may even go out to one of my favorite local spots, Bear Flag to get this meal done for me. Having those quick go-to meals out is a great way to stay on track while still getting to relax and not have to worry about meal prep!

fish meal prep

Meal #4 (Dessert):

I grew up having dessert every night. And in the past when I would go on a diet, this would be the first thing to go. But that’s why nothing was ever sustainable.

Now I always include dessert to strike that balance right for me.

To start I would even work backward, planning in dessert first to make sure I could hit my macros with my other meals.

Right now I’m loving vanilla greek yogurt with granola and peanuts. I don’t worry about when I eat this at night. I know there’s a popular meal timing myth saying you’ll gain fat if you eat late at night, but that simply isn’t true.

If you hit your calories and macros for the day, it doesn’t matter if you eat them later at night!

I find this last meal of the day helps me avoid getting hungry and allows me to fast till my workout the next day.

CLOSING THOUGHTS:

Remember the key to losing fat is creating a diet plan you can be consistent with.

Don’t slash your calories so low you become hungry.

And make sure to focus on hitting your macros while including foods you enjoy.

For quick and easy recipes, that all scan into my fitness pal, check out my cookbook collection at RSChef.com!

STUDIES:

– https://academic.oup.com/ajcn/article/103/3/738/4564609
– https://pubmed.ncbi.nlm.nih.gov/22150425/

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022420/

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4617900/

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/ 

– https://academic.oup.com/ajcn/article/87/5/1558S/4650426

– https://pubmed.ncbi.nlm.nih.gov/29466592/ 

– https://pubmed.ncbi.nlm.nih.gov/22935440/ 

– https://www.apa.org/pubs/journals/releases/bul1273325.pdf

– https://pubmed.ncbi.nlm.nih.gov/28409508/ 

– https://pubmed.ncbi.nlm.nih.gov/28537195/ 

– https://www.ncbi.nlm.nih.gov/pubmed/30629046

– https://pubmed.ncbi.nlm.nih.gov/30335479/

– https://pubmed.ncbi.nlm.nih.gov/7369170/

– https://pubmed.ncbi.nlm.nih.gov/16076989/

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/

– https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0109-4

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6642616/

Why You NEED To Start Tracking Your Food!

Why You NEED To Start Tracking Your Food!

by | Mar 31, 2018 | Blog, Diet

Tracking your food SUCKS. It’s the worst.

BUT it is also the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively.

Tracking is like studying for a test. You don’t want to do it. But you’ve got to if you want to really learn and understand the material.

When you study, you’ve got to read and take notes. You take practice tests even and review to really start to learn the information and soak it all in.

BUT hopefully over time studying, you begin to understand the principles and aren’t constantly needing to research or seek out the answers. You’re ready for your test because the information has become INGRAINED and LEARNED.

Same goes for tracking.

You track to LEARN how foods affect you.

What portions sizes really are.

To KNOW what you’re really eating…Because trust me…All too often we don’t really understand what makes up the foods we are eating.

How many hidden carbs there are. Or how many foods have more fat in them than we realize.

We’re not really aware of our macros.

And sometimes we aren’t even fully conscious of how many little “bites” of something we take throughout the day.

Tracking helps us truly understand what we are doing so we can learn from it and make the necessary changes.

Changes we couldn’t make without tracking because we’d only be able to really say “Well, I’m focused on eating whole natural foods and I eat generally well while watching my portions.”

We need something MEASURABLE.

When you have something measurable, something that tells you what is truly going on, you can then more easily make changes. You can realize what you haven’t yet learned how to do.

You can see the answers you may have been missing!

You TRACK to “STUDY.” But at some point this becomes information you KNOW.

The thing is…you can’t just skip ahead to the test!

So as much as tracking may be annoying, it’s only a few minutes out of your day that becomes easier over time.

Any change is hard. But you have to give it a chance.

It’s the way to ensure you get that A+ on your test AKA actually get the results you’re looking for! 😉

That’s why I recommend all of my clients track what they eat. It’s the best way to learn to understand macros and help yourself get the results you’re looking for!

Learn why understanding MACROS is the key to making ANY diet work!

Learn how to take control of your diet!