Jul 2, 2021
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In this episode, Rachel breaks down the most basic and advanced forms of macro tracking, how to use tracking as a tool vs. a diet, key reasons objective data is helpful on the mental and emotional toll of being in a deficit, and more!
“Tracking macros shouldn't be looked at as a diet, and it really shouldn't be looked at as restrictive or obsessive. It literally is just a tool that teaches you what's in the food that you eat. So you can feel empowered in each and every food decision that you make moving forward.” Rachel Gregory
Top Takeaways:
- Three main reasons Rachel recommends macro tracking
- Differences between the most basic to most advanced forms of macro tracking
- Two primary focal points to make sure you have in check when it comes to optimizing fat loss and body composition changes (not just “losing weight”)
- Emotional and Mental benefits of gathering objective data to reach your goals
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s solo episode is a Q&A specifically related to one question from IG dm’s
- [1:00] If you’re loving MetFlex and Chill please share it out to your IG stories or let your friends know :)
- [1:30] Question: Can I lose weight without tracking (i.e., intuitive eating)?
- [5:00] “Personally, I look at tracking macros and calories as I look at money. You budget your money. And if you have certain financial goals that you want to reach, then you pay attention to what you're spending your money on.”
- [7:00] Reason number one: Tracking creates STRUCTURE, DIRECTION, and ultimately more CONTROL
- [9:00] Reason number two: Creating AWARENESS to ensure you’re getting to your goal as EFFICIENTLY as possible
- [10:30] Tracking helps separate the subjective from objective data
- [11:00] Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
- [12:00] Reason number three: Gaining NUTRITIONAL KNOWLEDGE that will set you up to MAINTAIN your results long-term
- [14:00] “tracking macros shouldn't be looked at as a diet, and it really shouldn't be looked at as restrictive or obsessive. It literally is just a tool that teaches you what's in the food that you eat. So you can feel empowered in each and every food decision that you make moving forward.”
- [15:30] Tier number one: Food journal or food pictures
- [16:00] Tier number two: Handful diet guidelines - using your hand to gauge portions
- [19:00] Tier number three: Tracking only calories
- [21:30] Tier number four: Tracking calories and protein
- [22:00] Two primary focal points to make sure you have in check when it comes to optimizing fat loss and body composition changes (not just “losing weight”)
- [24:00] Tier number five: Tracking calories and protein AND hitting a minimum daily fat goal, then filling the rest of your calories with fats and carbs as you choose
- [25:30] Episode 119: Increasing Carbs After Keto, Looking “Bulky” As A Woman, Resistance Training Tips For Beginners, & More!
- [26:00] Tier six: Tracking all macros and having specific targets
- [30:30] For macro and micro tracking check out Chronometer
- [31:00] Do you need to track macros to lose weight… no… but!
- [33:00] If you’re enjoying the show please share it out and tag @rachelgregory.cns on IG or wherever you think someone who might love MetFlex would see it :)
THINGS MENTIONED IN THIS EPISODE:
- Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
- Episode 119: Increasing Carbs After Keto, Looking “Bulky” As A Woman, Resistance Training Tips For Beginners, & More!
- Do I Need To Track Macros To Lose Weight?
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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).