TAKE ACTION
a
M
TAKE ACTION
Tracking Macros for Fat Loss (10 Tips That Make it EASY)

Tracking Macros for Fat Loss (10 Tips That Make it EASY)

by | Jun 8, 2025 | Blog, Diet

Tracking macros is tedious. It’s boring and can definitely feel overwhelming to start.

But it is also the most effective way to understand your diet and be able to adjust based on your needs and goals.

What gets measured gets managed.

That’s why I wanted to share 10 macro hacks that have helped me track more easily to see the results I wanted over the last decade.

These tips have saved my butt over the years when I’ve wanted to give up.

They’re how I’ve gotten consistent and stayed consistent with my nutrition to get leaner and stronger and feel my most fabulous!

So Tip #1: Plan in what you want FIRST!

Usually when we think about making a change to our diet, we think about what we need to cut out.

Often that’s the thing we love most.

This is why we keep going ON a diet to only FALL OFF our diet.

We restrict over finding balance.

When I changed my approach to include the thing I wanted, especially to start, I found changes were easier to embrace.

I then realized if I did cut something out, it was fully my CHOICE.

I didn’t feel deprived and I could strike a balance.

So plan in something you love then work backward to plan in other meals around it.

You’ll be amazed at the balance you can strike and how changes don’t have to feel like choosing between results and enjoying life.

Tip #2: Track without changes.

This tip also helps you find a true lifestyle balance and evolve your diet over time to match your needs and goals even as they change.

Because there is no one single ideal ratio or calorie intake.
Too often we also try to force dietary changes that don’t even seem to be in the same galaxy as what we are used to, which makes them feel even more impossible to hit.

So instead of trying to shoot for some goal ideal, focus on tracking what you’re currently doing to then adjust.

But even just tracking alone creates some accountability and often makes us realize some easy changes we even WANT to make.

It shifts our mindset about tracking to make it feel more doable as well.

It makes tracking not about restriction but just about understanding.

And once we know where we are starting from, we can then adjust!

Tip #3: Buy frozen and canned ingredients.

Frozen and canned goods can be clean ingredients that don’t spoil. Just look for quality brands.

Frozen fruits and veggies are even often picked at the peak of ripeness so super nutrient dense.

And they don’t go bad so we can slightly over buy to never run out.

Knowing you always have staples you can quickly even heat in the microwave makes it easy to have pre-planned options that you can go to in a pinch or when short on time.

They even make for quick meal prep on the busiest of busy days.

So buy things that are always there for you and have go-to recipes for them to bust your own excuses of you don’t have healthy foods on hand or something to quickly grab!

Tip #4: Bulk prep single ingredients.

Bulk meal prep also helps you always have something on hand.

But too often we see meal prep as only fully prepped boring meals we repeat daily for an entire week…

And too often we end up not wanting to eat what we made and sabotaging ourselves going off plan.

Instead of prepping full meals, bulk prep basic ingredients.

Bake a ton of chicken breast or another protein to have on hand.

Make it simply seasoned so you can add sauces and other things to it based on what you want that day.

Then set a grocery list to have other staples to add diversity.

Maybe you put it one day with frozen sweet potatoes you have and broccoli.

Or you prep it into tacos with the corn tortillas you have.

Or you put it in a burrito bowl or stir fry.

But you can easily have some sides and sauces on hand to add diversity while simplifying meal prep to have something quick always on hand!

Tip #5: Plan in protein first.

I mentioned bulk prepping protein on it’s own specifically too because protein truly is key. And increasing protein is often the hardest part.

But the more you have it prepped and even planned into your day first, knowing what portions you would need at each meal to rock your macros, the more quickly you will feel successful with macros and the easier you will find balance.

Around those portions you can then tweak your carbs and fats to build out different recipes.

And you may even find that at times you only focus on a protein goal and calorie cap.

This minimalist approach can lead to you ultimately tracking more consistently even through busy or stressful times when you usually wouldn’t track at all…and often turn to some self sabotage with your diet!

Tip #6: Tweak before you freak!

There will be days you don’t plan well.

Days you forget your meal prep.

End up going out to lunch with friends.

Have that random event or party pop up.

And all of a sudden, your macros are a bit out of whack.

Don’t freak…tweak!

Adjust later meals to see how you can still get close over feeling like you’ve ruined the day.

That’s where even that bulk protein prep can come in handy to tweak your carbs and fat around it with different dish ideas.

Maybe even adjust your expectations and only focus on your protein and calories if your carbs and fats will be off to still hit a minimum.

Heck even just log it and stay within calories for the accountability and later go back and adjust the day to see how you could work something like that in in the future to have a game plan for next time.

But no matter what, don’t feel guilty.

Learn from it and use it as an opportunity to tweak and adjust and see what you can do.

Even if you don’t end up exactly hitting your macros, the feeling of you adjusted to do what you could often is enough to keep you on track, consistent and in the frame of mind to move forward over sabotaging yourself with guilt!

Tip #7: Get creative!

When we think “eat healthy,” “count macros,” often we think BORING FOOD.

But that doesn’t have to be the case at all.

We don’t have to be chowing down on chicken and broccoli as our family enjoys a delicious meal.

Instead have some fun being creative thinking about meals and events you enjoy.

Want to make a taco dinner for your family? Why not make it a build your own taco bar? That way you can measure out exactly what you need while all enjoying a fun dinner together?

Or always have pizza on Friday night?

Instead of avoiding it, why not try a make your own? Or why not adjust your meals earlier to be lower in calorie and higher in protein so you can have a slice or two even with a side salad?

Instead of just restricting, get creative in how you can also enjoy things even if the exact way you do things evolves.

Even find fun new ways to involve in cooking new recipes that work for all of you.

Or even enjoy dinners out by planning them in first like I recommended with tip #1!

But see opportunity in something new over focusing on how what you used to do doesn’t work in exactly the same way!

Tip #8: Find restaurants to pre-log.

Like going out to dinner? Don’t always want to cook? Have some friends you just seem to always be eating out with?

Instead of feeling like the person always on a diet or like you can’t go out to eat and always have to cook, instead find some staple places you can plan around with dishes you enjoy.

Many restaurants have nutritional information now on their websites. And for those that don’t, look up a common recipe with macros for the dish you want and enter that so you can work backward around it to plan your day.

But the more you have some things already mapped in and even dishes at restaurants you know you can make work, the more you’ll see the freedom tracking can provide while also holding you accountable and moving forward toward your goals.

No it may not be exact, but the more you do consistently, the more you can adjust and tweak.

So if you love Mexican food but go to different restaurants, find a staple dish you enjoy, like chicken fajitas, and a recipe with macros to use to log.

That way you can have a game plan and even have restaurants to suggest when friends want to go out for dinner!

While it may not be as precise as eating at home, the consistency of it will add up but also allow you to find a balance long term.

Too often we don’t find what we can do for long enough for results to snowball.

We just try to out restrict ourselves which is why we always end up regaining the weight and more!

You can’t sprint to start a marathon or you’ll potentially sabotage yourself from ever finishing!

Tip #9: Make leftovers.

Leftovers can not only simplify tracking as that dish can be saved for quick logging next time, but leftovers are also a great way to have meal prep always on hand.

Now if you don’t like eating the same thing multiple days in a row, you can still use leftovers to your advantage – just find ones that freeze well.

I love freezing meals to save for when I know I’ll be super busy even a week later and potentially want the dish again.

You can even prep your meals so your leftovers aren’t saved as just one meal but individual ingredients to repurpose in different ways.

Making that stir fry for dinner, prep ingredients, with leftover portions separately, to throw together all at the end. That way you can even freeze the cooked chicken or sliced vegetables in separate containers to use in different ways next time.

But if you’re cooking, make extra! It can make hitting your macros easier and keep you on track even during busy times!

Tip #10: Give yourself fun challenges.

Hitting your macros can get boring after awhile…which is funny since it can be so overwhelming to start.

We also don’t really do well with the idea of doing the same thing forever.

We get the itch for new or better.

So as you track, give yourself other little areas to focus on.

Maybe you try to include more fruit and vegetable diversity.

Or you focus on fiber more.

Or you focus on different micros.

Or maybe you focus on better food quality one week or working in more foods you love the next even if they aren’t as healthy.

All of this creates balance and enjoyment.

Maybe one week you challenge yourself to make all new recipes while the next you see how lazy you can be with meal prep.

The key is finding ways to make things fun, mix things up and even address what you mentally need at that time.

Our lifestyle is always shifting, evolving our diet to match can be key.

Don’t push a ton of effort to meal prep if you’re worn out because work is busy. See the opportunity here in challenging yourself to find more restaurant dishes you enjoy that can work!

Or if you’re really into holiday baking, how can you work that in?

But create challenges that make you even enjoy tracking more or give you another focus to have fun with!

Tracking macros gives us the power to adjust and fuel to feel our best, but we have to see opportunity in it over just focusing on the obstacles.

Use these 10 tips to help you embrace counting macros and see those results snowball!

Dial in your diet to match your workouts and build your leanest, strongest body ever with my Metabolic Shred…

–> LEARN MORE

100 Calorie Hacks To Lose Fat Faster (Try these 10 Tips!)

100 Calorie Hacks To Lose Fat Faster (Try these 10 Tips!)

by | Feb 20, 2023 | Blog, Diet

You want to cut your calories a bit to lose some weight…

But you’re sick of feeling miserable and like you’re constantly giving up the foods you love to see results.

In this video I’m going to show you 10 ways to easily cut 100 calories or more from your diet without feeling like you’re missing out on the foods you love! 

Hey guys! It’s Cori from Redefining Strength where we help you create sustainable lifestyle changes to move, feel and look your best!

I know trying to create that calorie deficit can make us feel like we can’t enjoy the foods we love, or that our meals have to be bland and boring, but this restriction is often what also sabotages true lifestyle habit changes. 

That’s why I wanted to share 10 ways you can easily cut 100 calories from your day without having to restrict foods you enjoy or choke down ones you can’t stand.

And the 10th tip is the perfect way to include ALL of the foods you love while seeing better results faster! 

Tip #1 to help you cut back on calories is to make small swaps to recipes and ingredients. 

I see this tip shared frequently to help people reduce their calorie intake…which is why I want to make you aware of a common trap we fall into…

We make swaps that make meals taste…disgusting.

They FEEL like diet meals and aren’t like the originals at all! 

And that’s basically as bad as cutting out the food completely…if not worse!

Now what swaps you enjoy or dislike is very personal.

For me, as much as I even like cauliflower, cauliflower rice is NOT the same as rice in my burrito bowl. 

On the other hand, I have no problem using egg whites over real eggs on my breakfast sandwich. 

I have no problem feeling satisfied with a bowl of popcorn instead of chips.

Or I’m fine to use oil spray or even chicken or vegetable broth to cook in over adding tablespoons of oil to the pan.

The key is finding your balance to make meals more calorie friendly while still being enjoyable.

Try adding in greek yogurt over cream to a sauce. Or in baked goods, swap in applesauce for oil!

But find swaps that don’t make you feel like you’re choking down “diet food.”

Tip #2: Is to get pre-portioned snacks or individually wrapped treats.

Think about having that whole pan of rice krispie treats on your counter

Once it has been cut into, it’s there. And you can cut any size you want.

It’s easy to end up eating more than we wanted and more than we should at that time. 

That’s why buying pre-portioned snacks and treats can be helpful to start. 

It gives us a cut off and a premeasured portion to help us stay on track.

Consider even getting cereals, individual oatmeal packs and snacks in the 100 calorie or individual serving bags!

If you can’t find what you need already portioned out, you can make your own dishes and portion them out immediately so there is that set amount only available.

Tip #3: Make your favorite meals and snacks at home!

If you love going out, don’t avoid restaurants when trying to make changes. There are plenty of healthy options out.

However, if there are calorie dense foods you love that you CAN make at home, you’re going to cut out a ton of calories just through those homemade variations. 

You can choose what swaps to make, adjust the portion of ingredients or even completely remove things that won’t impact the taste for you but may add to the calories!

Try baking chips or french fries. 

Even make them in the air fryer. Little to no oil will cut back on calories and you can season them to your liking and make only the portion you want to eat. 

Try a homemade sundae with halo top and adjust the toppings based on what you like, maybe even swapping in some fresh fruit for a sugary fruit sauce. 

But have fun even testing out how you can make variations at home that pack less of a calorie punch!

Tip #4: Don’t wait to eat till you’re starving! 

The hungrier we get, the more our portions tend to expand at our next meal. 

Not to mention we even tend to eat things we aren’t craving or snack on whatever is available.

We end up consuming more calories than we need simply because we got too hungry before we ate. 

Whether you fast and eat one big meal or choose to eat 6 small meals a day, make sure you aren’t going into your meal so hungry you end up eating a bigger portion than you really need.

Consider even drinking some water BEFORE you eat if you have unintentionally gotten to the point of feeling like you could eat anything in sight! 

Even if it is just a handful more to tide us over for a bit longer, those calories we munch on when we’re too hungry to care add up!

Tip #5: Pay attention to the cut of protein you consume. 

Many of us have heard that we should increase our protein intake when we want to lose weight. 

And we should.

HOWEVER, if we aren’t careful, increasing protein can also dramatically increase our calorie intake.

That’s why we want to pay attention to the cuts of meat or types of protein we’re including. 

Now that doesn’t mean you have to cut out your red meat if you love it.

But on your burger, try swapping 85% ground beef for 90 or 93% lean ground beef. 

Or if you’re plant based, maybe swap in some tofu for tempeh to cut back on those calories.

Little swaps to the cut or type of protein add up! 

But be aware that something being advertised as “healthy” or lower calorie, it’s always what it seems!

Note the portion for those calories as you may end up buying turkey bacon only to realize that the portion is smaller than real bacon which is the only reason for the difference! 

Tip #6: Pack in the spices!

No one wants to choke down bland and boring food. 

If we’re cutting fat we want our food to taste amazing

So as you’re adjusting your nutrition, don’t slack on the flavor.

Pack in those spices to dishes so they taste amazing and you don’t feel like you’re missing out as you make swaps and tweaks to recipes. 

You may even find you can eliminate adding more sauce and therefore more calories from meals by packing in more of a flavor punch with seasoning. 

You may find a simple dollop of greek yogurt with ranch seasoning replaces your high calorie dressing. 

Or that extra garlic cooked in the air fryer with your crispy brussel sprouts makes them a dish the entire family loves!

Tip #7: Avoid eating on the go. 

It’s inevitable that sometimes we WILL need to eat on the go. 

But the more we can avoid it, the more we can make sure we’re not mindlessly eating or only consuming very calorically dense, easy to carry bars and snacks that don’t help us feel full or satisfied.

Protein bars and even nuts, while convenient and not bad to include, are calorically very dense and NOT very filling. 

So you just want to be aware of this when you are trying to cut out calories.

Instead try to pause for a meal when you can and consume something with more bites. 

Or if you do need to eat on the go, think about nutrient-dense smoothies that you can keep lower in calories. Adding in low calorie fruits and veggies along with even a protein powder for that boost!

Tip #8: Adjust your portion by just a little.

A little goes a long way.

Small changes add up and give us the ability to slowly adjust our lifestyle without feeling like we’re missing out.

Yet so often we just cut out anything we know isn’t “good.”

Which ultimately leads to us wanting it even more and eventually giving in to the cravings. 

Instead of cutting things out, adjust the portion.

Love your morning oatmeal? Try ½ a cup over ¾ of a cup. 

Want your after dinner chocolate? Try getting a mini individually wrapped smaller size! 

You may find there are adjustments you can more easily make and those that aren’t as satisfying so focus on the smaller tweaks that don’t make you crave more to start!

Tip #9: Simply READ LABELS. 

Many of the same foods have different nutritional breakdowns. Some of which vary more than others.

For instance, you can find greek yogurts that range from 80 calories to 170 for about the same individual serving size. 

Even breads and sauces that seem like the exact same thing can vary enough to add up over the day.

Even the same types of FRUIT vary with Fuji being more calories than McIntosh. 

So don’t be afraid to compare labels or nutritional breakdowns of foods! 

It goes back to those small swaps!

Plus, you may find an ingredient that you like even better that fits your macros and your calories even more.

And finally Tip #10…the secret to cutting back on your calories while eating all of the foods you love… 

Measure your food! So often we can simply cut out a few calories by actually measuring portions over eyeballing them! 

It is easy to allow those portion sizes to become bigger and bigger, especially the hungrier we are or the more we want something. 

Not to mention, by measuring out things, we become more conscious of, and even avoid, mindless snacking.

Those bites, licks and nibbles add up! 

So measure and track your food.

It is not only accountability and eye opening, but it can help you make those other little changes to easily cut back on calories without restricting the foods you love or missing out! 

Often making changes to see results is about making the smallest change we can so we can keep replicating the habits consistently without continually draining our willpower.

Focus on starting with just 1 of these tips today!

And if you’re struggling to lose fat, check out these 2 tips next…

–> 2 Tips For Faster Fat Loss

 

5 Ways To Easily​ Add Protein Everyday​

5 Ways To Easily​ Add Protein Everyday​

by | Oct 9, 2022 | Blog, Diet

If you want the best and fastest possible weight loss and fat loss results, you need to focus on two things when it comes to your nutrition…

1. Creating that small calorie deficit
2. Increasing your protein

Often creating that deficit is the easier part of the equation for most of us. We simple cut something out or shrink one of our portions a bit.

Increasing protein on the other hand can feel oddly overwhelming, especially when it requires us to adjust other things as well to create that calorie deficit.

But increasing protein is more key than we realize.

Studies have shown that when it comes to fat loss, this macro really is essential, leading to not only faster results but more muscle mass retention and fewer metabolic adaptation, which also ultimately makes it easier to not only lose fat but keep it off.

How many carbs and how much fat you consume can even vary and fluctuate and still work for weight loss if protein is kept higher. Although you may find that you have macro ratios that work better for you based on a variety of factors from activity level to genetics and age.

But studies have even shown that the macro ratio used for weight loss with higher protein, regardless of where carbs and fats fall, always leads to better fat loss and body recomposition results!

And while we may want to strategically adjust carbs and fats to match our activity levels and lifestyle, if tracking macros and tweaking them all at once is overwhelming, the key is just to start with a protein target.

So if you’re starting to adjust your diet and struggling to increase your protein, think about just small changes of even 10 grams a day.

And here are 5 tips to help you increase your protein without feeling like you’re having to fully overhaul your diet.

Because small changes add up!

 

5 Tips To Increase Your Protein:

#1: Tweak your current portions.

Often we think dramatic changes over small adjustments.

We feel like we have to create completely different meals. Or we just turn only to supplements.

Or we even focus on trying to find ways to force protein into meals we don’t generally eat a lot at – like making super protein packed snacks or desserts.

But instead of trying to make big changes, think about how you can adjust what you’re currently doing with as small a change as possible.

If you’re eating 3 ounces of a protein at a meal, try just increasing that portion to 4.

That little adjustment can add up!

And it doesn’t even have to be adding an ounce more ground beef to your burrito bowl or chicken to your salad.

It could be another ounce of any other type of protein as well that you add on!

#2: Find quick go-to options out.

Often if we are constantly on the go, it can feel hard to get in protein quickly.

It’s why planning ahead to start can be key and it can be helpful to look at the options you do have out at restaurants or easy to grab and go from a grocery store.

These quick protein-centric meals and snacks can help us stay consistent and bump our daily protein intake so it doesn’t feel like we are trying to play “catch up” at dinner.

Take a look around your grocery store and log in a few options to see how they can impact your day.

Things like jerky, hard boiled eggs, shrimp cocktail, and Greek yogurt are all great go-to options.

You can often even find pre-cooked, very simple chicken that you can even re-heat or eat cold…whether you chow it down on it’s on or add it to a wrap or salad packet you pick up.

There are even great options at many fast food restaurants. While maybe not our ideal because of the food “quality,” they can help us maintain a balance overall and stay on track.

Places like Chick-fil-a with their grilled chicken nuggets are a great option.

And often even restaurants like Chipotle allow you to adjust the portion size to match your needs and goals.

Take some time though, as annoying as it may be, to research a few dining out options close to you. It can help you during those times you’re in a pinch or even don’t feel like cooking!

#3: Think swaps! Use those “complementary proteins.”

So not only do we often just need to swap the cut of meat to adjust for the amount of protein vs fat that we are consuming, but we can make even little swaps to the veggies and other carbs we include that can really boost our protein intake over the course of a day.

Often we don’t know how to cut down on the fat in our diet while bumping protein when it can be as simple as eating a chicken breast over a chicken thigh.

And if we want to include red meat, maybe we just change the cut of steak, or even go with 90% lean ground beef over 85%.

Or maybe you don’t like leaner ground beef or chicken breast. Maybe instead you keep that same cut of meat and swap half the portion for shrimp or a white fish with less fat.

Maybe doing that surf and turf combo is all you need to bump the protein while lowering the fat you’re consuming.

Or maybe in your morning omelet you cut back on the full eggs and include some egg whites.

Or we choose to include low fat or fat free greek yogurt over full fat.

Small changes like that can pay off.

So can potentially adjusting the types of carbs or veggies we use to get more amino acids over the day, including more spinach in our salads or mushrooms in our casseroles or broccoli in our stir fries.

Maybe you focus your carb sources more on quinoa over rice or buckwheat pasta over regular pasta.

Maybe we even swap in plant based sources of protein like tofu or tempeh or seitan instead of adding more meat. Or add in edamame to a seafood poke bowl.

We can even include nutritional yeast in a smoothie, sprinkled on salad or added into a sauce to add a cheesy flavor!

Small little swaps add up and can even help us find meals we enjoy more, make us feel fueled and full as we work toward our weight loss goals!

#4: Don’t fear supplements.

While supplements are supplemental and we want to focus our diet on whole, natural foods, we also have to recognize that we make changes when the PAIN of staying stuck outweighs the PAIN of change.

So even if we want to lose weight and fat, if it feels too overwhelming to get started adjusting our diet, there is a good chance, we will never make the changes we need.

Starting out, to make things easier, you may find you do add in a whey or other protein supplement as a snack to quickly and easily bump your protein 20-30 grams per day.

You can include protein powders in baked goods, oatmeals, smoothies or a simple shake.

It can even be good as something to keep in your purse, desk or backpack to mix quickly with a milk or water when you’re on the go!

You could even stir it into a quick microwaved oatmeal to add a protein boost and even some extra flavor!

#5: Mix and match!

Often we get stuck thinking more of the single protein source we already have in a meal, instead of mixing and matching protein sources to increase our protein without it feeling like we’re just eating pounds of the same thing.

For fried rice with chicken, try adding in egg whites for a little texture and a protein boost.

For a little extra protein in a pasta or enchilada bake, think some cottage cheese or greek yogurt with your ground beef.

Even swap the type of pasta you’re using. There are some great edamame, chickpea or even buckwheat options that could give you a boost.

For a stir fry, think shrimp and chicken. Or add in edamame. Diversify those protein sources in your dishes to make things tasty while helping you achieve results.

Don’t be afraid to mix and match protein sources and even try and include more than one in meals! It can be a great way to reduce your fat or carbs while increasing your protein to create the calorie intake you need.

SUMMARY:

Small changes really add up. Think about how you can use these 5 tips to make small changes to your daily meals and even weekly averages.

You can then choose even just one small swap to start with.

Planning ahead and even experimenting with how these things can make an impact can help you when you are pressed for time and on the go.

So list out some ways you can use these 5 tips in your daily life to see results!

Ready to dial in your macros and see the results you deserve?

Learn more about my Metabolic Shred!

 

8 Odd Weight Loss Tips I Wish I Knew Sooner 

8 Odd Weight Loss Tips I Wish I Knew Sooner 

by | Jul 10, 2022 | Blog, Diet, Exercises

The secret to results is to be goldilocks and look for the thing that is “just right.”

And the best way to get that “just right” plan for ourselves, is to create it. We need to find that combination of what is RIGHT and what we can do CONSISTENTLY.

That sweet spot is where the magic happens.

Because what is “right” won’t pay off if we can’t repeat those habits consistently. Just like doing the wrong things consistently will only lead to trouble.

But to find what is right for us, we need to step away from seeking some perfect plan or getting caught up in some ideals of perfection when it comes to our training and nutrition.

It’s why I wanted to share 8 tips I’ve discovered really make the difference in creating that just right plan for you…tips that many people won’t like because they don’t promote clean eating ideals or even the no pain no gain mentality that is so popular!

Tip 1: Sometimes it’s better to just give into the cravings over fighting them.

We often waste a ton of effort fighting what we want. And while achieving results DOES mean some sacrifice, too often we just deplete our self control by constantly restricting.

Sometimes it is better to just give in, satisfy a craving and move forward. Often we feel better with our overall plan and less restricted and more willing to stick with things when we also get to include foods we really love and crave.

Sometimes indulging is what we need to be able to stay consistent, strike a lifestyle balance and stay on track.

Too often in our attempt to avoid the thing we want we end up eating more in the end or we end up eating things that honestly are just as bad. And on top of that we ultimately only eventually give in, which because we’ve felt so restricted, can lead to overeating the thing we initially wanted anyway.

Sometimes just preemptively having that thing can help us find a better balance and avoid that binge cycle!

Tip 2: Drink your diet drink.

Fake sweeteners have become super demonized. And while the data really doesn’t support that demonization, I’m not going to tell you that diet drinks are healthy.

However, I do feel like they can also be key to us creating something sustainable that we ENJOY.

Honestly, sometimes when you want something sweet or you want something to satisfy a craving, swapping in that diet drink can help us strike a balance. Having that diet soda may actually help you stay more consistent and be healthier overall. Too often we get caught up in the “one bad thing” instead of seeing the overall healthier balance it can help us create.

It may help you avoid other unhealthy foods and “cost” you less overall.

It may be the way you start to even transition yourself off of sugar filled drinks.

It’s all about small improvements and finding our balance.

So don’t fear sometimes swapping one not so ideal thing for something that makes an improvement in your life even if it isn’t yet “perfect.”

Also we have to find our balance. If a diet soda keeps you overall consistent, that vice may be what you need to actually hit that 80/20 balance not just for a few days or months but for YEARS…

Tip 3: Plan in meals out.

Often when we start a new diet we avoid going out because it isn’t as easy to stay on track.

But this can also backfire and make us always feel like that person on a diet. It’s what can lead to us becoming even burnt out with the changes.

If you enjoy meals out, plan them in. If you need the break with cooking, plan in your favorite restaurant meals.

Find ways to work in things you love, even planning in those meals out first to adjust the rest of your day around.

And then just log the best you can. Sure it may not be perfect, but logging as consistently as you can is key. And then watch how that meal impacts you. If you’re not seeing results, you can always adjust. You can always make swaps to dishes to more easily hit your macros.

Or you can even find new restaurants that list out nutritional info to make grabbing lunch on the go easier.

But don’t avoid habits and routines you love. Find ways to work them in.

Because completely cutting out habits and routines we enjoy ultimately derails us just to try to be perfect short term. But we need to be careful with that all or nothing attitude.

We need to remember that long-term consistency is key!

Tip 4: Want fast results? Be ready to sacrifice.

We all want to hear it will be easy to see results. And while we can definitely see results by making fewer changes to start, the faster we want to see results, the more we have to embrace some sacrifice and focus more on perfection in those new habits.

Basically the faster we want results, the more dedicated to the changes and the harder we have to be willing to push, especially to start.

And too often I think we gloss over this fact. We try to make things sound as easy for ourselves as possible, but I think this sets us up for failure because we then aren’t prepared for the challenges that pop up.

It does take more perfection short term and more sacrifice short term, the quicker we want to see dramatic changes and the further we are from our goal. Also the longer we’ve been in our current situation and the more we have working against us, the more we have to OVERCORRECT to start.

But we have to remember we have to base these changes on a solid foundation of those basics so that we can steer back to sustainable as we reach our goals.

It’s why macros and designing clear workout progressions are key. These fundamentals allow us to create sustainable habits even if we do more of a cut to start or shift into more of a muscle gaining phase. These fundamentals don’t change even as we transition into maintenance even if their exact implementation adjusts with time.

We have to remember that what it takes to reach a goal will NOT be the same thing we have to do to maintain it!

Tip 5: The longer you’ve struggled, the longer you’ll struggle….sorry this is just a reality.

If you just gained the weight recently and haven’t had it on for long, if you’ve done a diet or workout plan before and see results, you’re going to see faster results this time through. You know the pain, your body also isn’t content where it is, and so your body will respond quicker.

It’s why it isn’t really fair to compare your results to someone who just gained a few pounds over the holidays if you’ve been up in weight for years. It’s why you can’t base your results on that of a trainer or bodybuilder who gains and loses weight all of the time.

The longer you’ve had the weight on, the less you’re familiar with what you need to do, the HARDER it will be to really get the ball rolling.

So if you’re struggling with taking on a new challenge, if you’ve struggled with hormonal changes and with weight that has been on a very long time, get ready to really grind it out without seeing the progress you so desperately crave to start.

Realize it WILL be harder for you.

So set habit goals to give yourself daily things to focus on. It’s key to really create those changes that build toward the long-term results we want. And track those habits as you implement to celebrate those as wins because you have to find a way to embrace the process.

Tip 6: Stop feeling guilty.

I mean this in so many ways, but we’ve got to stop the guilt if we want to truly change our lifestyle. We are human. We’re never going to be perfect.

Don’t feel guilty if you want to fit something into your macros that isn’t healthy. Don’t feel guilty for a skipped workout. Don’t feel guilty for a day not going as planned or eating out of stress.

Often these things don’t derail us, it’s the guilt that changes our habits and mindsets for days after that adds up.

So focus on what you can always do to move forward. Focus on meeting yourself where you are at. Focus on 1% improvements and seeing everything as a learning process!

But stop sabotaging yourself by making yourself feel guilty for being HUMAN.

Tip 7: Stop trying to just exercise for longer.

Focusing on making your workouts longer is a waste of time. Period.

The only reason your workout should get longer is because you’re training for a specific competition or your rest times have to be ridiculously long for max attempt lifts.

Honestly, too often we make our workouts longer and just waste a lot of time and effort. It often also leads to us being extra tired and burnt out and hungry which ultimately leads to hormonal issues, metabolic adaptations and cravings that backfire and sabotage us.

So often us trying to train more as we eat less is what sabotages our weight loss efforts and makes us feel like we just don’t have self control.

It’s also what leads to more metabolic adaptations so we can feel like we aren’t losing while starving ourselves. Our body fights against what it sees as starvation.

So stop just trying to do MORE.

Use your training to build muscle and move well. Focus on using the time you realistically have to train wisely!

Tip 8: Don’t turn strength workouts just into cardio.

Too often we seek just to feel worked from our workouts. To be tired and burn a ton of calories.

But this is why we can feel our programs are unsustainable and we get skinny without looking leaner. It’s what can hold us back from actually seeing the body recomp we want, and getting the lean arms or toned abs we desire.

Because cardio doesn’t build muscle and can even be catabolic to it. It can ultimately make us look softer especially if we are in that calorie deficit to lose weight.

So when you do strength work, don’t fear rest. Don’t feel like you have to be destroyed and out of breath every single workout. Track your numbers and focus on progressive overload! Focus on lifting more and really challenging those muscles so they are forced to repair and rebuild stronger!

SUMMARY:

As tempting as it is to do more, to strive for perfection in our diet and workouts, results really come from 1% improvements and meeting ourselves where we are at!

You need to find the “right things” that you can truly be consistent with long term!

Set yourself up for success. Get the coaching and support you need to learn how to rock those results no matter your age…

–> Learn more about Redefining Strength’s coaching program!

 

Macro Counting Excuse Busted | How To Eat HEALTHY When Your Family DOESN’T

Macro Counting Excuse Busted | How To Eat HEALTHY When Your Family DOESN’T

by | Nov 29, 2021 | Blog, Diet, Uncategorized

Often the excuses we make are valid. But that doesn’t mean there aren’t ways to overcome them.

We just have to realize that change requires change and that means approaching things in a way we haven’t before.

One of the most common excuses I hear as to why someone can’t track macros is…

“It’s impossible to track macros when I’m cooking for my family, or spouse, and they won’t eat what I have to eat.”

I actually love this excuse because it’s one that is far easier to overcome than we realize.

Now if you’re thinking I’m going to tell you that you need to just prep a separate meal for yourself, you’re wrong.

Honestly, that’s the worst idea and often completely unsustainable, especially if you’re used to all eating the same meal.

Not only is that often added work we don’t have time for, but most of the time we also WANT to enjoy the foods our family or spouse is eating.

And we will only feel deprived if we have to watch them eating something we enjoy as we munch on our dry lettuce thinking that’s what we have to do to achieve our weight loss goals.

What I’m telling you is…You do NOT need to be prepping separate meals for yourself to see results!

I get that it FEELS like we can’t do something, like say track macros while cooking for a family, but that is simply because we haven’t done it before.

That’s why, to help, I want to share 4 tips to help you start adjusting your macros to see fabulous weight loss results while still enjoying family meals!

But first, I quickly wanted to share a bonus logging hack…

For meals that are casserole or dish based that seem impossible to log, enter the full recipes under the recipe section most trackers have. You will log all ingredients there. You can then enter the number of servings in that recipe and it will list out the macros per serving. You then just can add that recipe to your daily logs whenever you use it.

And when you serve the casserole, you can just weigh or measure out your portion!

#1: Log family meals FIRST.

Too often we try to adjust the thing we love the most or want the most first, instead of finding ways to work around it!

When there is something I want to eat, I plan that into my food log first and tweak other meals around it to hit my macros.

So whether it’s a traditional casserole or Taco Tuesday meal, plan that into your log first and adjust other meals and snacks to hit those ratios!

#2: Sneak in macro tweaks to those family dishes.

Often there are little tweaks we can make to family meals that our family won’t even notice.

Like a slight change in the protein source, going with a lower or higher fat option. Or even a little bit MORE protein in each serving, by adding an ounce more of the protein you’re using.

Sometimes you can even sneak in veggies to sauces by pureeing them to lower the fat or carb content while adding micronutrients.

Even look up different variations of your usual dishes to see if there are some healthy swaps you can make you feel your family won’t notice!

You can even swap your own personal tortillas for a lower carb option while your family may enjoy their usual type if you don’t feel deprived through the swap.

The key is thinking in terms of small changes over feeling like you have to make completely different meals.

#3: Adjust your personal portions.

Often we can hit our macros for the day by enjoying the same foods, just by adjusting the portions.

For instance, you could serve a pasta dish where you build your own bowl. That way you could use the portions of each ingredient you need, maybe adding more protein, lowering the amount of pasta and adjusting how many veggies and how much sauce you add.

Or on taco night you could do only 2 tacos instead of 3 with a little bonus taco salad on the side if you needed to slightly lower your carb intake.

You can find little ways to eat the same thing while adjusting the portions through not only how you serve dishes but even the sides you add.

Maybe if you’re having pizza, you have the pizza BUT instead of 4 slices have 2 and more of the side salad.

This way you aren’t feeling like you aren’t able to enjoy the family meals BUT you’re also making it easier to hit your macros through your meals the rest of the day!

#4: Change other meals FIRST!

Small changes add up. So when you’re first starting to track, don’t focus on adjusting that family meal at all. As I mentioned, log the family meal first.

Then think about ways you can tweak your portions at other meals to hit your macros.

Even try new snacks to make things easier.

If you know you even have a family meal out where it’s going to be very calorically dense and high in carbs and fats, focus on protein and going lower calorie earlier in the day to create a little “buffer.”

The key is change things you can more easily control first to strike a balance and not feel like you have to be sitting there not enjoying the delicious family meal you worked hard to make!

SUMMARY:

We have to remember that changes can always seem overwhelming to start because we haven’t done them. The more we can focus on small tweaks to start while working around the things we love and enjoy, the more sustainable the changes will ultimately be.

So if you’ve been worried you can’t track macros while cooking for your family or spouse, start using these tips!

Ready to learn how to eat according to your needs, goals and LIFESTYLE?!

Check out my 1:1 Online Training!

–> Apply Now