There’s going to come a time when your weight loss slows down or stalls completely, and what you do at that time is going to determine your success.
So many people are focused on the beginning and getting everything set up right, but the adjustments you make and being engaged with the process/journey is was drives transformation.
Today’s lesson is going to show you how to adjust your calories and macros for continued progress. And just in case you missed Monday’s and Wednesday’s lessons, you can read them at the links below…
- Lesson 1 – How many calories should you eat?
- Lesson 2 – How many fat, carb, and protein grams should you eat?
Now, let’s get started with today’s lesson…
Patience and Expectations
These two behavioral traits will determine your success. They also help you rationally analyze your data (weigh-ins, tape measurements, etc) so you can adjust your program effectively.
With new clients I like to have them weigh each day first thing in the morning, before eating, after using the restroom, in as little clothing as possible. Then, we take a weekly average.
This is to smooth out the daily water weight fluctuations. Over time we transition to less frequent weighing and eventually do it very sporadically.
What we’re watching for with these weekly averages is suboptimal weight loss for two or more weeks. When that happens we make an adjustment.
Why two weeks? Because anything less and you could be cutting calories when you don’t need to. Your weight can vary drastically on a day to day basis and you need time to be on your side if you want to avoid unnecessary calorie cutting.
You need to keep calories high and save the calorie cuts for when you truly need them.
How to Make Adjustments
If you remember from Wednesday’s lesson you’re going to focus on three nutrition goals:
- Total Calories
- Protein Grams
- Servings of Fruits & Veggies
Tracking these things will naturally affect the quantity and quality of your diet, and will positively influence many other healthy habits.
And when it comes to making an adjustment, you’re only going to focus on one thing – total calories.
By cutting total calories while also keeping protein and fruit/veggie targets the same, you are essentially lowering your consumption of fat and carbs. This natural energy reduction is what will enable you to start using the stored energy on your body (fat).
The problem most people make is they cut calories too much and too quickly and then proceed to back themselves into a corner. They end up eating so few calories with stalled weight loss and then have no room to further cut food intake.
So the key is to think small. A 5% reduction in total calories is usually enough to get your weight loss going again. For someone who’s eating 1600 calories/day, than means they’d only cut 80 calories.
You do not need to cut an additional 500 calories to start losing 1lb/week again. I can’t emphasize that enough. If you do that every time you stall you will end up so hungry, craving so much food, and so miserable that you won’t be able to stick to your plan.
Eat Your Macros
I realize this whole process can feel overwhelming and that you might start second-guessing your abilities. So I created a program that does all the work for you.
I’ll be giving you more details on Monday, but it’s called Eat Your Macros and it will give you custom calorie, fat, carb, and protein guidelines to follow and it will adjust those macros based on the progress you’re personally making.
It’s like having a personal coach guide you through the weight loss process and the program comes with some great companion tools like customized recipes for meal planning, 1-on-1 coaching, synergistic workout programs, weight loss strategy sessions, coaching calls, and more.
I’ll give full details on Monday, but for now you can get started using the information from the past three lessons.