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God spoke it

Did aliens start life on Earth?

You want the FASTEST...

Most EFFICIENT...

BEST way to make changes to your nutrition that are accurate and pay off toward whatever goals you set?

TRACK. YOUR. FOOD.

Measuring and logging your food sucks.

It's hard at first to know how to tweak things to hit your ratios.

It can feel overwhelming and like a massive change. And it can be tedious to start.

BUT it is a tool to help you learn so eventually you don't have to log.

It's honestly the best way to get an accurate picture of what you're consuming whether you want to lose weight, achieve body recomposition, gain muscle or even better fuel your training.

It's even helpful if you're suffering from IBS or have issues with food intolerances to better understand your triggers.

The simple fact is...

WHAT WE MEASURE, WE CAN MANAGE.

It's frustrating feeling like you're doing lots of the "right" things but not seeing results.

When we track, we can identify issues and accurately adjust vs just guessing at what the problem could be.

So while I know many of us resist tracking, I did myself for years and instead would just cut out whole food groups or starve myself to lose, the best way to truly understand our needs and create something SUSTAINABLE is through tracking.

And that's why I want to share 3 tips that have helped me make tracking macros easier so you can embrace tracking and logging your food this coming week...

1️⃣ Just start by logging what you're already doing.

I mention this tip in almost anything I do on macros because I think it is truly the best place to start.

If you've never tracked before, the idea of hitting a specific ratio can be intimidating...especially when we start trying to and realize how far off our current diet is from our goal.

So the best way to "ease in?" Just start logging what your current diet is.

No judgement. No conscious changes.

This can also help you keep tracking as a TOOL.

Too often we feel it is restrictive or judging us.

But just logging without changes can help us detach from the data of it!

Then after you've logged a few days, go back to a couple of them and make ONE LITTLE TWEAK for the following week.

Add one ounce of chicken to your tacos at lunch.

Swap some tropical fruit for berries to lower your carbs.

Make one little tweak and see how it impacts the macro ratio and calories for the day.

But think in terms of adjusting what you're currently doing.

And over time you'll become more comfortable with the macro breakdowns of the foods you often eat, which will allow you to more easily tweak and adjust.

2️⃣ Plan ahead.

When you first start tracking macros and you're aiming for a ratio that is NOT what you've naturally been doing the last weeks, months or even years?

It's GOING TO FEEL IMPOSSIBLE TO HIT THOSE NEW NUMBERS.

Why?

Because you never have before and it's not the habits you've built!

So PLAN AHEAD.

Map out a few days so you can prep some basic meals or know your options.

When you aren't experienced with macros, it's hard to adjust your meals as you go. It's why you may end up with a ton of protein at the end of the day!

If you are in a situation where you can't plan ahead, maybe just use that week to track and be accountable over trying to make big macro changes.

But if you are just starting out, plan ahead.

Add in meals you love and adjust them.

Knowing you struggle to get protein, try and pack it in early and add in protein snacks like jerky or a protein shake or egg white cups or edamame...

But the more you can give yourself time to create some options for yourself, the better off you'll be as you learn to hit those new numbers and recognize the portion sizes you need!

3️⃣ Prioritize protein.

I rarely have clients that come in overeating protein.

It has happened, but it is the exception to the rule.

And while no specific "high protein ratio" is right for every person, often, a bump in protein is key, especially as we get older!

So prioritize protein, thinking even about how you can add a few grams to each meal!

This means thinking in terms of tweaks.

Instead of turning to protein shakes even to start, think, "Can I make this 3 ounces of chicken or tofu or fish, 4 ounces or even 5?"

Can I swap certain veggies to get more amino acids into my stir fry?

Can I lower my carbs in my wrap and instead make a salad and then add in edamame to bump protein?

Can I add in yogurt or tofu to my breakfast smoothie to bump protein?

What tweaks can I make to my current meals to even add 5 grams?

When we think in terms of those tweaks, those trace protein grams start to add up and make things easier.

But remember, learning something new is a PROCESS.

You may need to start slowly and build toward that ratio you ultimately want to hit.

One final note I want to share....

Don't set some arbitrary standard of clean for yourself or feel you MUST cut out a specific food.

Some of us may need to remove gluten or dairy, but do not just arbitrarily demonize something.

Do not just cut out something you love because it isn't "healthy" ESPECIALLY if you plan to keep it in long term.

Because results come from what we can do CONSISTENTLY.

And that means always focusing our changes on creating the healthiest version of OUR PERSONAL LIFESTYLE!

So if you enjoy pizza? Work it in. Find a macro-friendly version.

Have a slice and a side salad over 3 slices.

But don't focus on cutting out something you love, especially to start.

Sure, long term maybe you want to cut it out, but the more you can build off of your currently lifestyle to create sustainable habits, the more likely you are to succeed.

Learn how to adjust your nutrition to build your leanest, strongest body EVER even if you're just starting out with macros...

Learn more about my Metabolic Shred: https://redefiningstrength.com/the-metabolic-shred?sl=facebookpost

- Cori

P.S. No broccolis were hurt in the making of this photo.

Truth or lies: Can you tell the difference?