Why track your food and your macros?

If your goal is fat loss then making sure that you are consuming less calories then you need will be your goal but eat to little can have an adverse effect on health and mental state which can lead to lack of energy which often leads to binging on sugary snacks and over indulging on calories which then hinders your work gym and personal life.

If it has taken years to put on the extra timber/weight then it won’t come off in weeks?

Don’t get fooled into the fad diets as most are short term and the weight comes back quicker then it comes off, most of the weight that comes off quickly is water and a bit of muscle mass

When logging your calories, you will need to include everything that you eat and drink a common calorie left out of daily/weekly calorie intake is alcohol. Below is a list of some calories per gram for reference.

Fat:1 gram = 9 calories

Protein: 1 gram = 4 calories

Carbohydrates: 1 gram = 4 calories

Alcohol: 1 gram = 7 calories

If your goal is muscle gain then you need to consume slightly more than your body needs to maintain its current weight/composition. The increase should only be enough to provide the muscle the nutrition and calories for growth.

If your goal is to maintain your weight and tone up you will need to find the balance of calories in and calories out.

The app you have access to if you are a client has a tracking facility on it with a varied variety of ingredients and food items that will calculate your calories and macros for you.

There is a number of meal recipes on the app if you go to the file section and click on the reinvent tab there is

· Low carbs for weight loss

· Muscle fuel

· Back to basics

· vegan

If you’re not one of my clients “why not” use myfitnesspal to track your calories it’s a free app just get your calories calculated for you correctly as this app doesn’t do this for you correctly. it also has a option to turn off a problem feature that increases you total calories if you exercise so you need to turn that off or it defeats the object of tracking your calories.