Macros
Calories - (your diet) has the biggest influence on how much weight you lose.
Exercise - (specifically strength training) has the biggest influence on the type of weight you lose. Strength training helps you build and maintain the muscle that you have, so when you’re eating less the type of weight you lose is mainly from fat.
Macronutrients (macros) - balancing your macros can also help with the type of weight you lose. Balancing your macros can help you build/maintain muscle and make sure that type of weight you’re losing is mainly from fat.
So if your’e eating in a calorie deficit, you will lose weight. If you are strength training and balancing your macros, you can better ensure that the type of weight you’re losing is primarily from fat.
Body Recomposition
the process of losing body fat while gaining muscle
Tracking macros is not necessary for weight loss, however if you want to optimize your weight loss and build your physique (by gaining/maintaining muscle and primarily losing fat) in order to look a certain way, then tracking your macros is key. It can be very difficult to decrease your calories while also aiming to hit certain macronutrient numbers, which is why I have waited until now to challenge you with this task. In the link below you will find meal examples of how I manage to stay in my calorie deficit while still hitting 100g of protein.
Hopefully this list looks familiar to you. These were provided for you in your original coaching document. Using these list should help you to find foods high in each macronutrient, while still keeping your calories lower.
I’m also providing a look into my typical grocery list when I go shopping.
Some of my favorite high protein sources and the ways I prepare and eat them:
Click the highlighted text to view the dish.Your weight loss rate…..
If you’re losing 1 pound per week, your’e making amazing progress.
Realize this, and trust the process.
Losing 1lb a week doesn’t seem like a lot, but it adds up quickly. If your’e losing 1lb a week, thats 20+lbs in less than 6 months, and over 50lbs in a year.
Many people struggle to lose even 10lbs, and they also struggle to keep it off.
Your weight on ONE DAY doesn’t matter….
What matters is that on average, your weight is trending downward.
Your calories ONE DAY don’t matter…
what matters is that, on average your calorie intake puts you in a deficit.
Good or bad, what happens ONE DAY is significantly less important than what’s happening on average.
80% Rule
I suggest trying to aim for 80% adherence to your calories / macros /or workout plan. If you manage to stick to the plan 80% of the time, you will see progress quicker than you expect. I know 80% adherence sounds simple and easy, but in reality very few of us actually manage an 80% success rate. The calendar below shows you what being successful 80% of the time looks like in a months time.
In the span of 1 month an 80% success rate is only 5 days off track . With holidays and weekends considered I hope you can see how amazing hitting an 80% success rate is.
Assignment
Track your success rate this week! Aim to track it for the entire month if you’re feeling bold. Choose one goal to commit to and aim for an 80% success rate with it! You can focus on hitting your:
Assigned calorie range
Assigned macronutrient balance
Step count / cardio
Workout session
Water intake (2 liters) / 8hrs sleep
Send me a single quick msg on WhatsApp everyday for the next 7 days, telling me which healthy habit you focused on and saw success with.
Commit to your health daily, focus on doing something everyday to increasing your overall wellbeing. Juggling all of the above can be challenging, but you can commit to focusing on one task and getting an 80% success rate for the rest of this month.
Book a 1:1 video call so we can discuss how the next 7 days goes for you, and if you can manage to get an
80% success rate with the goal of your choice.
Schedule your weekly check-in
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