1. Find something that fits YOUR lifestyle.
You've heard it preached time and time again from us, but if you can't make it sustainable, or don't see it being sustainable then your chances of keeping it up once your 8 week coaching is over aren't looking good. Find something that you can be in it for the long term. It is not a sprint. We repeat...IT IS NOT A SPRINT.
- Make lifestyle changes instead of hopping on the bandwagon with whatever the latest "fad" diet is.
- Track your food for a week to SEE what you're actually eating. I love My Fitness Pal!
- If you don't like to cook, no problem, find quick, easy recipes or local restaurants with friendly options. (Check out @butteryourmacros_restaurants for a quick reference of go-to meals at 60+ popular restaurants)
2. Eat higher volume.
As much as we preach flexibility and spending your macro budget however you like, if you're in a calorie deficit, you have to be a little smarter about how you spread your macros out. You want to get more bang for your buck so to speak, so you don't find yourself HANGRY in the evening because you've burned through your macros with higher calorie foods that your body burned through too quickly to even make a dent in satisfying your hunger!
A common mistake we see when people decide to begin their weight loss journey is choosing foods that leave them hungry and unsatisfied, thus making them more likely to overindulge.
MEAL 1: Sauteed cauliflower stir fry blend and butternut squash with chopped up deli turkey, 1 egg over easy, Parmesan cheese, plums, and strawberries.
MEAL 2: Protein bar
Which meal do you think is going to make you feel fuller? We'll let you be the judge of that! Let's not be "hangry" y'all! Load up on foods that aren't dense in calories and are nutrient-packed when you're in a calorie deficit and have less of a macro budget to work with! This isn't meant to be a food shaming tip, just meant to help you be aware that your food choices can directly correlate to your success in hitting your macros!
3. Have non-scale victories or goals.
You’ve heard this phrase before. Whether from us or seeing it in the fitness Instagram world, you’ve heard it from time to time or maybe you’ve heard it a lot! But what exactly does that mean...What are they? How do we come up with our own?
Some Non-Scale Victories:
- Looser fitting clothes
- Inches lost
- More energy
- Better sleep
- Lifting heavier/PRs
- More endurance
- Found a new healthy recipe or food you love
- You WANT to workout
- People ask if you've lost weight
- Positive mindset
- Greater confidence & self-esteem
- Being mindful of food choices in social settings
- You didn't overeat or "binge"
A Non-Scale Victory is a benefit or achievement associated with weight loss that has nothing to do with the scale. On a week where your weight may have gone up or not shifted at all, it is easy to start feeling negative and question whether it’s all worth it. That feeling can sabotage the hard work you’ve put in and progress you’ve made so far! Before you know it you’ve ditched the salad you prepared for lunch and bought a club sandwich with extra mayo and a plate of chips, telling yourself that this meal will make you happier than being healthy will. Next time you start feeling like this, STOP, before you even get to the sandwich shop. Remember this list of Non-Scale Victories and feel proud of how far you’ve come. The next time you get a NSV, reward yourself! Buy a new top, get your nails done, whatever you want to treat yourself and have a “YAY!” moment to yourself.
When trying to lose weight or even gain weight it can be so easy to get caught up in the numbers on the scale, to the point where it can become obsessive and disheartening if the numbers aren’t going in the direction you want them to. Weight loss isn’t a steady journey, there are ups and downs, emotionally and physically. If you plot anyone’s weight loss on a graph, it is never a straight line. We plateau, we have a cheat meal, sometimes cheat days, we gain muscle, we have parties and cake, there are a whole host of reasons why losing weight is not a smooth ride. This is why it is important to take a step back from the ‘sad-step’ and celebrate your Non-Scale Victories!
Are you rolling your eyes at this one? This is the tip that everyone knows, but they don't want to hear it. OR they dismiss it as not a big deal. Let me explain a couple of scenarios...
Ashley has been counting macros for a month now, and she's super frustrated that she's not seeing any progress. She doesn't understand why the scale isn't budging or why she's not feeling any different. Is this whole macros thing working?
While there can be a handful of reasons for halted or NO progress, first and foremost, let's dig a little deeper. On digging a little deeper we see that there a few possibilities contributing to why Ashley isn't seeing the results she wants. See if anyone of these sound familiar!
- Nails it Monday-Friday, BUT the weekend rolls around and you're tired of logging & tracking, so you decide to take the weekend off OR you completely splurge and call it a "cheat meal".
- She forgets to log throughout the day, so she tries to go back at the end of the day and remember everything she ate. Memories get a little dicey folks. Track as you go or track beforehand! Don't count on your memory! If you must track later, then take a picture of your plate or your food as you go, so you can accurately log it later! **Please note this route takes some serious guesswork, and it's hard to know if you're on target throughout the day if you're not logging as you go**
- Estimates everything. While Ashton did this for the first 6 months of tracking macros and wholeheartedly believes this is a doable approach for the long term because it was realistic for HER, you ALSO can't expect to have as quick of results if you're estimating everything you're logging. The road is a little longer if estimating folks! You can't be upset about that reality! The closer you get to reaching your goals, and the less weight you have to lose, the more precise you have to be to see results you want!
- Eating UNDER her macros. Don’t eat less! Eating less than your macros can actually suspend weight loss. *I say don’t eat less just because you think it will accelerate your weight loss. BUT I also don’t want you to stuff your face just for the sake of hitting your numbers. This is where having a coach can be beneficial.
- Bites, licks, and tastes (BLTs). She logs her main meals & snacks, but throughout the day she takes a lick here a bite there, and before you know it all of those BLTs have added up to 300 or more calories! They add up fast people! A few bites of your kids mac and cheese, 4 chips to nibble on, a handful of raspberries, an innocent tiny handful of m&ms....is it really going to make a difference? It might! Have integrity, and be sure to log even the BLTs. You might be surprised at what they add up to!
Hope you found these helpful!! What hiccups have you found with macros? How can we help you navigate this macro world that can sometimes seem so intimidating!? Comment below with what YOU want to know about macros or what you want to see me post more of!