Macro counting checklist

As a coach, I want you to succeed. I hate to see people discouraged or think that certain things “don’t work” when they may not have been properly informed from start. So check out a few reminders...
1️⃣do not eat back activity calories as reported by a watch or an app. A device will never know how many calories your body actually burns and then eating back any of that is taking you out of any deficit you were in=no change
2️⃣don’t undershoot your macros. Fuel yourself properly day to day so you are not tempted or so under nourished that it leads to a binge or caving on weekends
3️⃣if you personally don’t weigh and prepare your own food please understand that your food diary won’t be totally accurate. Guesstimating or measuring cups is better than nothing but not 100%
4️⃣having prepped food at home will be best way to stay on track and not be tempted to make “off the cuff” food choices or unintended bites
5️⃣consistently going over on numbers or going off on weekends can lower or negate any deficit (it’s about the week as a whole)
6️⃣make sure you track EVERYTHING if in fat loss stage...condiments, creamers, gum, supplements, cooking oils, green veggies
7️⃣track alcohol macros correctly (see old post), but also understand that even if “fits” macros it may still be hindering progress

If you feel you are doing everything right, have been consistent for 4 wks and still no have changes then you likely are not in deficit. So either it wasn’t aggressive enough at start, you are not as active as you thought (not burning enough energy) or you were already adapted to low calories (chronic dieter). It needs more investigation. Macros aren’t always a home run right from start. That’s why coaching is so important, to find that sweet spot. Just want to mention you can still have results even if not spot on, I just bring these up because some people want to blame the program when THEY really need to reel it in a bit. ❤️SC