If you’ve been tracking macros for a while, then you need to be aware of the fact that at some point, you will have to change your macro goals.
Typically, when clients come through the FASTer Way to Fat Loss they see incredible results almost immediately. During the program we are, in essence, shocking the body so that your metabolic rate speeds up, your thyroid function improves and your symptoms of adrenal fatigue fade away. As a result, the pounds melt off and new lifelong habits are formed—ensuring a healthy, fit lifestyle remains at the completion of the program.
However, after a while you may find yourself at a plateau. At that point, simple changes can make a huge difference, but it will likely be imperative adjustments made to macros for continued results or maintenance. Typically, this will call for an increase in overall macros, but there are a few instances in which one or two macros may be decreased while another is being increased.
Before you jump into making a switch, ask yourself the following questions:
Have your measurements changed or does your clothing fit better in the last two weeks?
If you haven’t seen anything budge for at least two weeks, then it may be time to switch things up. A two week window is long enough to see results, even if they are small. If you are seeing results, big or small, don’t make any changes just yet. Keep going with your current macros and be patient.
Have you been getting consistent, quality sleep?
I know firsthand that ample amounts of quality sleep are hard to come by. But you truly cannot see results in terms of getting leaner without proper sleep; it is as important as diet and exercise. If you haven’t been getting enough sleep, then start there—7 to 8 hours is recommended. If you have been getting lots of quality sleep, then an adjustment to macros may be in order.
Are you stressed, feeling overtrained, or not caring for yourself?
If your stress levels are too high and you are going 120 mph without any breaks or enough rest, then you will not be able to shed those last few pounds of unwanted fat. Life happens and stress cannot be avoided completely. However, exercise, sleep, and proper nutrition can decrease the negative impact of stress. If you aren’t feeling particularly stressed, then adjusting those macros will probably be the key. If you are overly stressed and working to hard, then start there. Do what you can to minimize the causes of your stress, or to better cope with stress in your life.
Are you approaching your period?
Bloating and discomfort are obviously quite common prior to your period. If you are just about to start your period, don’t adjust your macros. Wait it out until just after your period to see how things are. Then, if you are still not seeing results, consider making a macro adjustment.
Are you properly hydrated?
If you aren’t giving your body enough water, then your body can’t function optimally. If you aren’t hydrated well, you will not see results. Drinking water is not an option for health and weight loss, it is truly a necessity. If you have been drinking tons of of water and are still having issues then consider looking at your macros. If you know you haven’t been drinking enough water, then hydrate before making any changes.
Have you been indulging in food and drink that is high sugar, high carb, or alcoholic?
If you have been indulging, then don’t switch up your macros just yet. If you know you have been taking your high carb days a little more seriously than your low carb days, then fix that before adjusting your macros. If you’ve been hitting your macros with foods that aren’t quite whole and nutritious, then fill those macros in with whole, nutrient-dense foods. As with everything else, if you are keeping things tight and clean but still not getting results, then let’s look at changing those macros.
Once you’ve gone through these questions and are confident that none of these things are contributing factors to your current plateau then it is time to change macros.
If you wake up hungry every day, barely able to make it through your morning fasting window—after your initial 6 weeks—then try bumping up your macros 5% across the board.
If you close out your feeding window famished every day, try bumping up your macros overall 5%.
If you end your feeding window so full you can barely move, then you may need to adjust some macros without bumping them up over all. Consider lowering carbs 5% and upping protein 5%.
If you’d like to get a little leaner without losing any type of body mass or weight, then keep your overall macros the same (or bump them up a bit) and lower carbs while increasing protein and fat. I would always start with 5% and then adjust from there.
Figuring out the right macro ratios once you’ve gone through your initial round can be tricky. You need to learn to listen to your body and eat intuitively. Take your time making adjustments and give them time to work. Don’t make changes to your macros every week. Stick with your changes for at least two to four weeks to see the overall effects and then adjust from there.
If you’ve gone through the FASTer Way to Fat Loss then all of this sound very familiar. If that’s you, then there are a couple of next steps for you to move forward.
1-Join the FASTer Way to Fat Loss Membership
The membership will not only keep you on track with accountability and new workouts each month, but will give you access to our incredible mentors. These mentors dive deep into topics about health, fitness and overall wellness, giving our clients the tools they need to live the healthiest possible version of their lives. This program is ONLY for those who have gone through my FASTer Way to Fat Loss. If you have not done so already, you can join the next round here.
2-Become an affiliate
If you’ve loved the FASTer Way, you can earn a generous commission for every friend you refer to the program. So, if you are a FASTer Way evangelist, telling everyone who will listen about the benefits of this program, then you might as well earn some money while doing it! Contact me via email at firstname.lastname@example.org for more info.
3-Become a certified FASTer Way to Fat Loss Coach.
If you want to run your own successful business using the FASTer Way to Fat Loss, then become a certified FASTer Way coach and help others achieve their goals while earning a significant income. FASTer Way coaches learn the science and strategies behind the FASTer Way while receiving business training and all of the content needed to run the FASTer Way to Fat Loss. We currently have 1500+ coaches and they are rocking their businesses! We are passionate about ending poverty in the fitness industry, as average wages aren’t high enough to support the cost of living, and the coach certification is helping us make that a reality. Click here to learn more!
Our journey to living a healthy, successful lifestyle is never over. Decide how you will continue to see results, meet your goals, and feel the very best you ever have!