IIFYM

Even my girls know what IIFYM means now because macros is my life! Your macros are based off your gender, height, weight, age, and activity. These are a good place to start but this isn’t always a perfect formula for everyone. Sometimes adjustments are needed.  Not everyone sees results right away! Some people won’t see a scale shift at all in beginning. When losing fat, those fat cells fill with water at first, once they realize fat is not coming back up they finally collapse. If you are having major weight loss at first it is likely water weight so don’t expect or get discouraged when those trends don’t carry on week to week. 

When I first started in deficit I felt like nothing was happening for about 3 weeks and then BOOM magic. Everyone has a different experience, but you can’t get discouraged when you don’t have a major weight loss at first. Slow and steady will always win and be most sustainable for long term results 

If working with a coach you can really dial in on that perfect fat loss / muscle gain formula for you. Things will likely need tweaking along the way. If you are losing fat, are comfortable meeting your macros and feel they are sustainable then you can run with your deficit macros for a few months. You should not being living in deficit forever. Diet breaks and reverse dieting is needed for optimal results and long term success.