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  • Writer's pictureRenee

Tracking For Weight Loss Success!

Updated: Apr 5, 2023

I often hear clients say they do not want to track because they believe they are already eating right when trying to lose weight. Though, they still wonder why they are hitting plateau and can’t seem to lose any more weight. I will have them tell me what they eat and from what they say, I can tell I’m not getting the whole picture.



One reason, from what little they listed, it would mean they are severely undereating. Another, I’m not hearing a lot of protein and finally, they never list their fluid intake.


I then tell them that I will need them to list everything down that they eat and drink; try to be as specific as possible with portion sizes and be brutally honest. Then I get the “look”. Yes, the look that resembles that of a teenager or child which is being told to clean their room. And I wouldn’t be surprised if the “parent” look crosses my face as I explain to them that in order for me to help them off that plateau, I need to see the whole picture.


Sometimes, it’s a simple tweak that can make a big difference in their journey to success. I also explain that in my time of working with others, I have found people tend to overestimate their protein intake and underestimate their carbs and fats.


Yes, I am a firm believer in tracking for success, whether it’s to lose fat or gain muscle, your macros need to be monitor. Knowing where your protein, carbs and fats are will help you figure out how to keep moving towards your goals. Now, where those macros should be, is something which I can help you figure out as there is no one specific formula that fits everyone.


For both fat loss and muscle gains, I will always have the protein on the higher side, and it seldom fluctuates during your journey. Fat and carbs on the other hand can be manipulated in ways which your body will respond to. Again, everyone is different and one specific diet or set macros will not work for everyone.


Now, with that said, unless you are preparing for a competition, you do not need to track your macros every single day. This is especially true if you tend to eat the same meals majority of the time. My general suggestion here is to track for 3-4 week so you can get a good idea of what you are eating and what portion sizes really look like, then track 3-4 days a week. The reason for the 3-4 days is, out of natural human behavior, we slowly get off track. Doing the 3-4 days will help you stay on track.


If you are struggling to lose fat or gain muscle, start tracking your foods and take a look at it yourself. More often than not, you will figure out what you need to change. One of the most popular apps to track is MyFitnessPal. I have heard of others, so if you’re not a fan of the Under Armor app, check out others. Most of them are free and the free versions is all you really need to get started.


If you are still struggling after that, let me know, I would love to help!! And remember:


Make sure you do one thing today that will get you one step closer to one of your goals!

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