As you have previously been shown how to work out your daily calorie intake as well as your macro nutrient ratios (see article titled “Calculate your daily calories for results”), this tool can now allow you to track your daily macros. There are many iPhone and android applications you can download for your phone to do this. Having a flexible approach to “dieting” can drastically reduce binge eating and eating disorders. Being able to track your daily macro nutrient intake allows you to be held accountable to the types of foods you eat, as long as you are getting your required 25-35g of daily fiber intake. We are all human and as much as I like to promote “healthy living”, there is a certain point where people are taking this approach to the extreme and having detrimental and lifelong health issues as a result. Live and eat healthily with common sense and allow for the occasional treat if you are able to have it fit your daily macro nutrient ratios (remember to take into account macro nutrient timing also!).
This is a great website to work out exactly how many calories you have consumed in a meal that may not have nutritional information on it i.e. if it was purchased from a take away store: www.calorieking.com.au
A food diary is a great way to track your daily dietary intake also.
Hitting a weight loss plateau is common once your body adapts to the lowered calorie intake and becomes more efficient at using energy. This causes your metabolism to slow and hence, burn less fat. Ways in which you can combat this plateau are:
· Cheat meals;
· Increased cardiovascular exercise;
· Resistance training;
· Cycling calorie or macro nutrient intake;
· Adjustments to macro nutrient ratios in meal plans.
It is often more effective to make small adjustments to your current program rather than continually lowering your calorie intake to a point that your metabolism becomes too slow to burn fat.