Are you sick of yo-yo dieting? If you want to totally transform your body without sacrificing your mental health, and without sucking the joy out of eating, look no further. I have put together the ultimate guide to counting macros, shedding fat, and gaining those lean, sculpted muscles you've always dreamed of. 

My name is Bree, and I’ve coached thousands of women to completely transform their bodies in 8 weeks with simple mindset and habit swaps that are easy to implement. This comprehensive guide will teach you how to fuel your body properly during the fat loss process, and tune into your body’s nutritional needs for the long term. 

However, when it comes to making long-term change, the biggest question I get is “how?” How do I beat the overwhelm and make changes in a more sustainable way?

This blog post will give you the framework to make transformative nutritional changes in four simple step. So, grab a notebook and a pen, and let's dive right in!

1: UNDERSTAND HOW MACROS FUEL YOUR BODY TO SHED FAT AND SCULPT MUSCLE

First, it’s important to understand that your body burns calories everyday through exercise, digestion, and even just resting! Losing fat can be as simple as your body burning more calories than you are consuming, which in the fitness world, is referred to as a calorie deficit.

A lot of the women I work with have been taught to put their bodies in a calorie deficit in unhealthy and unsustainable ways through counting calories, diets that cut out major food groups, eating less food than your body needs to thrive, and trends like Ozempic.

When it comes to transforming your body, counting macros is an absolute game-changer because it teaches you how to fuel your body properly.

No more cutting out food you love, or restricting yourself in unhealthy ways. Counting macros is about nourishing your body and creating a healthy lifestyle you can sustain for the long haul.

2: UNDERSTANDING WHAT MACROS YOUR BODY NEEDS

Macros, short for macronutrients, are the three essential nutrients your body needs in large quantities: proteins, carbohydrates, and fats. 

Here’s what you need to know about the three main macronutrients.

Proteins: The Building Blocks of Muscle

Proteins are the superheroes of your diet when it comes to building and repairing muscles. They are made up of amino acids, which are the building blocks of your body. To maximize muscle growth, and burn more calories at rest, you need lean sources of protein include chicken breast, turkey, fish, tofu, and Greek yogurt.

Carbohydrates: Fueling Your Workouts

A lot of people think that carbs are bad, but carbohydrates are your body's primary source of energy, especially during intense workouts. They provide the fuel your muscles need to perform at their best. Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide a steady release of energy and keep you feeling fuller for longer. 

Fats: The Unsung Heroes

Contrary to popular belief, fats are not the enemy. In fact, they play a crucial role in hormone production, brain function, and overall health. Incorporate healthy fats into your diet, such as avocados, nuts, seeds, and olive oil.

By balancing your protein, carbs and fats, you better equip your body to build more muscle and burn more calories at rest, function optimally for more energy and better workouts, and manage your hormones to control your appetite and increase your metabolism.

Related: Tracking Macros and Healthy Relationship- Challenge

3: CALCULATING YOUR MACROS FOR FAT LOSS AND MUSCLE GAIN

Now that you understand the importance of macros, it's time to calculate your personalized macro targets. 

Macros are so specific to your individual body, age, goals, dieting history, activity level, and more. For best results, it’s important to have your macros calculated by a trained macro coach. My team and I can help you make goals that are specific to you and your goals that are more likely to be sustainable long term.

Find your own customized Macro Count HERE!

4: TRACKING YOUR MACROS LIKE A PRO

Now that you have your personalized macro targets, it's time to track them like a pro. Here are some tips to help you stay on track:

• Use a Food Tracking App: 

There are plenty of user-friendly apps available to help you keep tabs on your macro intake and help you make informed decisions about your diet. 

If you want to take that to the next level, join the BodyByBree app. Our workout programs come with access to the BodyByBree app to track your macros, receive custom workout plans, and find support and accountability from me and my team. Learn more about my programs HERE!

• Plan Your Meals in Advance: 

When you plan what you are going to eat in advance, you have a better opportunity to understand the nutritional value of the meals you are eating.

Even better, planning ahead also takes out the overwhelm. We often overeat and choose less healthy options when we are overwhelmed, and grabbing things on the go when we are hungry and feeling more impulsive. Reduce the stress, and plan ahead!

• Be Mindful of Portion Sizes: 

When you're eating healthy foods, portion sizes still matter. Invest in a food scale, use measuring cups, or learn hand portioning methods for when you’re out to help you understand how to track.

•  Don't Stress Over Small Deviations:

Remember, consistency is key, but it's also important to enjoy life. Sometimes change happens by taking several small steps forward. If you occasionally go over your macros, don't beat yourself up. Get back on track with your next meal and keep pushing forward.

Congratulations, beautiful! You've now mastered the art of counting macros for fat loss and muscle gain. Remember, this journey is all about progress, not perfection. So, stay consistent, stay motivated, and most importantly, enjoy the process. You've got this!

 

For support and accountability, join me and our team in one of our 8 week programs HERE!