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Why is tracking MACROS imperative to body composition change?

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my fitness pal

“Abs are made in the kitchen.” “You cannot outrun a bad diet.” Do these phrases sound familiar? Hopefully they do, because they are one hundred percent correct!  Exercise and physical activity are definitely necessary to maintain good health. It is your nutrition though, that trumps all when it comes to your body composition and how well you function. You can probably understand why we know that flexible dieting/nutrition (i.e. “tracking macros”) is essential for sustained weight loss and the increase of lean muscle mass. In order to decrease body fat you must create a calorie deficit. Simply put, you have to burn more calories than you eat. Well then, I can just do tons of cardio and move around a lot and I will lose weight, right? Wrong! It has been shown that marathon runners burn 2,600 calories during their 26-mile endeavor. Good luck trying to do that every single day when a pound of fat comprised of 3,500 calories! Tracking your macros and setting proper macro-nutrient ranges so that you are eating just the right amount of food is absolutely essential. The goal is not to eat so little that you slow down your metabolism and create even more health issues. The trick is to eat just the right amount!  And enjoy what your eating; thus the benefits of flexible nutrition!

What is Macros Dieting and WHY should I care?

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Macros diet, also known as Flexible Dieting, or Flexible Nutrition, is all about balancing the right amounts of your three main food-energy sources: Proteins, Carbohydrates, and Fats.

Whereas traditional “diets” are restrictive, meaning they tell you what NOT to eat (their language is “You CAN’T have”), Flexible Nutrition allows you to enjoy All kinds of foods, yes… including all your favorites, as long as it fits into your Macro Nutrient daily needs.

So, rather than telling you “don’t have that Oreo cookie! That’s bad, you can’t have that.” Flexible Nutrition says: “Yes, you CAN have that Oreo, because you’ve accounted in your daily Macros for 3 Oreos, so eat ‘em, baby!”


As with everything in life, balance is key. We recommend a 90/10 approach, where 90% of your food intake is from whole foods (solid protein sources, vegetables, fruits, whole grains, etc.), and 10% may come from “fun” foods such as the Oreo example.

The beauty of Flexible Nutrition (following Macros) is that it offers a realistic plan that conforms to your food interests, versus a fad diet that is unrealistic to adhere to over the long haul. Consequently, individuals that follow Macros and Flexible Nutrition tend to get much better body composition results that are sustainable, compared with those who “diet” or count calories.