One thing to keep in mind while you’re on your weight-loss journey: Eat fewer calories ‘WISELY’. What does it mean? Well, it’s not how long you’ve been watching your macros and calorie deficit — it’s how being responsible enough in making sure you’re hitting the mark.
On top of my tips, see to it that you’re counting the macronutrients (proteins, carbohydrates, and fats) and calories you intake. One of the most helpful tools to do it efficiently is by using a food scale together with online macro diet calculators and calorie counters such as MyFitnessPal, Fitocracy, HealthyEater.com, and the likes (I do recommend MyFitnessPal even to my clients).
This way, you can choose and add the right portions of macros and calories that can give you a smart diet.
However, you should double-check the macros and calorie contents that you see on food labels because there are times that they don’t match with the database of your diet calculators. This is one of the most common reasons why you find yourself asking whether your body is getting better or worse. It may be true that diets may be tricky, but most of the time, we’re the ones who trick ourselves.
Now, for a more effective caloric deficit, you must find your maintenance calories. But how would it be? You can try visiting the website www.calculator.net/calorie-calculator.html (you can also try similar tools though). It’s not a perfect platform, but it might help by conducting a few tests for at least two (2) weeks. You have to make sure you’re not gaining nor losing weight to see that you’re getting the results you want.
You can also get your own OURA ring which is my most favorite calorie-tracking tool that I wear 24/7. It perfectly calculates how many calories I’m burning each day so I’m confident I stay on track with my diet.
And the most important thing to remember, DON’T MESS UP ON THE WEEKEND! Don’t let your weekend stuff be your excuse not to aim the exact size of your calorie deficit and watch the macros you intake. Bear in mind: consistency defeats intensity.
To sum it up, being responsible for double-checking the right portions of macros and calories can help you lose weight. And you can power it up with the help of online diet calculators and your determination not to ruin your diet even during weekends.