Body composition changes are simple. Balance your energy in the right direction (deficit for fat loss, surplus for gains, balanced for maintenance), get moving throughout the day, strength train regularly and Voila!!
Sure, it’s simple….BUT it’s NOT easy!
With the goal of fat loss, there’s really not an issue with getting results for most people. Most of us have achieved (and then lost) our fat loss goals many times. The problem lies with keep that weight off. Choosing methods that will create results and then ensuring that you’ve got a plan in place to maintain those results (because yo-yo-ing sucks and we should all be done with that!) This is where macros play a big role and why a periodized approach to dieting, like the one I take with my clients, is so important.
With a goal of gaining muscle (aka. toning), it gets a bit more complicated. It’s common for clients to seek out gains by eating too much and working too little, or exercising too much (and in an unstructured way) and eating too little. Gains and a goal of toning require planning and structure and a good balance in macronutrients will definitely help achieve a combination of gains/toning and health simultaneously. Again, simple but not easy.
Maintaining muscle gains is fairly easy, but maintaining fat loss is nearly impossible! Think about how many times you’ve lost weight only to see it creep back up over the years following your success. You are not alone in this, most of us have experienced this cycle.
So, how can this be prevented? The key to long-term fat loss is taking an approach to dieting that is sustainable and that is periodized into phases, with an emphasis on lifestyle changes and on education as part of the process. Once the dieting phase is over, it’s important to include a maintenance phase, during which you can focus on a mindful approach to moving forward and sustaining your recent success. This is the approach that’s brought the most success to me personally and the approach that has been most successful for my clients.
Do you have reservations about using macros and data tracking to reach your goals?
Calorie and macronutrient (macro) tracking is a powerful tool to help you to achieve your fat loss goals, but this method only works if the information gathered is accurate.
This may sound intimidating, but trust me, tracking doesn’t have to be difficult if you make it part of your meal preparation routine.