how to know your macros are working: fat loss edition

Emily Field 00:00:00  Welcome back to the Macros Made Easy podcast. This is episode 38, and today we’re talking about how to know if your macros are actually working for your fat loss goals. Look, even if you’ve been working hard on your nutrition, adjusting your macros, and tracking your progress, it can sometimes feel like a guessing game to know if you’re really seeing the results you’re aiming for. The good news is, there are plenty of ways to tell if you’re right on track. In this episode, I’ll guide you through some of the key indicators that can help you determine whether your calorie deficit and macros are doing their job. From tracking your weight in a healthy, realistic way to taking body measurements, noticing how your clothes fit, and even tracking your progress through photos. We’ll break it all down. Plus, we’ll discuss some common mistakes that can sideline your progress and what you can do instead to stay on course. Whether you’re just getting started or you’re in the thick of your fat loss journey, today’s episode will help you feel confident that your efforts are paying off.

Emily Field 00:00:52  Welcome to Macros Made Easy, the podcast that takes the confusion out of tracking macros. I’m your host, Emily Field, a registered dietitian that specializes in a macros approach. In each episode, I help you learn how to eat in a way that supports your health, body composition, and athletic performance goals. We’ll cover the basics of macronutrients, how to track for various goals, the role of macros in your health, and how to make sustainable changes to your habits. I’ve helped hundreds of people experience more food freedom and flexibility while navigating their nutrition. So whether you’ve tried macros and it just didn’t stick or you just heard the word macros yesterday, I can’t wait to help you too. The first metric that we’ll discuss is measurements and body composition. So body measurements and maybe even tracking your body fat percentage can be a great way to know if your macros are working for the goal of fat loss. And this is because the scale alone does not always reflect fat loss, especially if you’re gaining muscle while losing fat. So I’m going to ask you to take regular body measurements because that can be incredibly insightful.

Emily Field 00:01:55  We’re going to measure areas like your waist, your hips, your thighs, your arms likely every 2 to 4 weeks and noting any changes. So, for instance, a decrease in your waist or hip circumference may indicate a reduction in visceral fat. That’s the fat stored around your internal organs, or subcutaneous fat that’s the fat stored just under the skin. Even if the scale hasn’t moved significantly, that’s going to give us a much better indicator that you are losing fat. This approach is particularly motivating, as it highlights visible and often tangible progress that the scale alone cannot capture. And there is a reason why I’m starting with this metric. First, I can’t tell you how many times I get messages from people in the DMs or email, and sometimes it pops up. Even in coaching. I’m so frustrated. I’m working so hard. The scale is not going down. What am I doing wrong? It’s so fascinating that we look to ourselves like we’re doing something wrong when the scale does not. Maybe appropriately or to your standards reflect the changes that you’re making in your diet, and that’s because the scale is finicky.

Emily Field 00:03:02  We’ll definitely get into how to track scale weight if that’s something that’s important to you. But I want you to mostly focus. Number one, focus in your fat loss journey should be to track your body measurements. Okay, hear me when I say that that is the more important metric that is going to better reflect your fat loss journey than the scale weight. But there are other ways to track your fat loss progress other than body measurements. You may be inclined to use tools like body fat scales, calipers, or even for more accuracy, a Dexa scan to provide a clear look at that fat versus lean muscle mass change. Tracking your body fat percentage every 1 to 3 months can reveal shifts in composition, showing a fat as being lost and or if muscle is being maintained or gained. All right, so slight fluctuations are very normal in measurements in your tools like this. But a general downward trend in body fat percentage over time confirms that you are successfully losing fat. This metric becomes especially valuable for those who are aiming to recomposition or recomposition their bodies by reducing fat while building muscle, as it offers insights where those changes are actually happening.

Emily Field 00:04:14  I think it’s especially important to remember that tools like the body fat scales, the calipers, and the Dexa scan, they do have their pros and cons, and generally I like to tell people that what does it matter what the actual person is that you’re getting on those tools? It’s really more about the general trend down, because there is going to be fluctuations based on your hydration for the day. Who is performing the test, where exactly you perform the test? You know what time of the month you’re performing the test. So there are a lot of variables that can influence what these tools might say. But we’re looking for a general trend down, not the exact number that’s less important, but a general trend down that would give us an indication that your macros are working for the purpose that you want them to. The next metric that I would love for you to track, to know that your fat loss macros are working for you, is the way your clothes are fitting. In general, you might notice looser waistlines or reduced pressure on buttons or zippers, so your pants or your skirts might start to sit lower on your hips, or they might feel less tight around the waist.

Emily Field 00:05:21  If you find that buttons or zippers close more easily without feeling stretched, this is likely that you’re experiencing fat loss around the midsection. You might also notice more room around the thighs and hips. You might notice that pants feel shorter, feel roomier around the thighs, or that you’re not pulling down your pants as often kind of adjusting them. That can also indicate that there’s some reduction in fat around the lower body, and that can be a good marker for progress in those areas. You might also notice looser sleeves and shoulders. So when your body fat reduces in the arms or the upper body, you might feel that your sleeves and shoulders and shirts and jackets is not as snug. You’re going to see some improved fit around the chest and the bust area. If your tops were once tight around the chest, they fit now more comfortably. This can be a sign that you’ve achieved some fat loss in that region. For women, this may also reflect a leaner, more defined look in the chest area. A notable room in areas like your lower back or glutes.

Emily Field 00:06:15  So as body composition changes, you may find that clothes fit more loosely around areas like the lower back or glutes. Another, more often overlooked area of progress in the way that your clothes fit is like changes to the length of your shirts or dresses. So if your clothing, especially dresses in long tops, starts to appear a little longer or sits differently on your frame, that could be a sign of overall reduction in body circumference, causing the clothes to drape differently and then smoother fit, less pulling, less clinging when the body composition changes, fabric that previously clung to certain areas may start to lay smoother against your body if shirts, dresses, or pants no longer cling around those areas like your belly, your hips, your thighs. That can also be a subtle but encouraging indicator of fat loss. And lastly, I’ll say a more defined or hourglass shape. You might notice more definition in your natural waist or an hourglass effect in fitted clothing. This change in shape as opposed to just a reduction in size, you know, going down from a 14 to a 12 to attend something like that often signifies that you’re losing fat while maintaining or retaining muscle, leading to a leaner look overall.

Emily Field 00:07:28  Now, I say all of this with a big caveat, because the fit of regular clothing, especially for those building muscle through strength training, can be really misleading. It can be just like a misleading indicator of progress for a few reasons. And the first is that standard clothing sizes are based on general proportions, often reflecting smaller muscle mass and a slimmer leg and hip dimension. So as you build muscle, especially in areas like your glutes, your thighs, your shoulders, your back, these areas might actually feel tighter. While the waistline or previously snug areas may become looser as fat mass decreases. So this mismatch between your unique muscle and fat distribution and generic clothing dimensions means that well fitting clothing can become scarce. The clothes that you wore before you were strength training are probably not going to fit you anymore, and that’s not necessarily a bad thing just because it feels tight in the butt and thighs, you know I want you to be lifting. That is the best way to prioritize. Fat loss, as we’ve talked about in many other episodes, is to be strength training while you’re on your journey of fat loss.

Emily Field 00:08:32  So don’t fear that that is a reason to ditch your fat loss macros or to change directions just because your clothing is fitting tighter in some areas, especially in your glutes and thighs. Some people get really hung up on the fact that they’re not decreasing in size. So for example, you’re going shopping and you previously were a size 14. And while you can see that your body has changed in maybe its silhouette, you’re not going down in size. And I want you to be open to the fact that your body shape is evolving, which often leads to muscle growth, where clothing typically allows less stretch like the glutes and thighs. This is why jeans, skirts, and even certain tops might not fit the way they used to, even if your measurements don’t change significantly. Clothing that once fit your body without muscle may no longer match your new, stronger build. And that’s okay. This can be frustrating, but ultimately just points to those strength gains. And that is a real true marker of progress. Many people notice that their waistbands feel looser, or that zippers and buttons are easier to close.

Emily Field 00:09:35  That shift usually signals fat loss around the midsection. However, because our bodies store fat differently, this gradual reduction may still leave clothing feeling snug in other areas where muscle has developed. So be open to that fact that your shape and size is shifting. You are seeing progress, but your clothing might not be the best indicator, the most sure and only way to know that you are losing fat. This is probably a really good time to remind you that clothes are meant to fit and flatter your current body, not the other way around. It’s not there to dictate your body shape. So as your body composition changes and strengthens, seeking out clothing that fits your new shape allows you to focus on what your body can do, not squeezing it into old standards. Look for brands that cater to an athletic or muscular build or offer. Stretch your fabrics that are more comfortable, flattering. Just fit you in a way that supports your new shape. This change in fit is less about size and more about reshaping and strengthening factors that regular clothes aren’t always made to account for, but that ultimately represent the powerful, positive results of your fat loss progress.

Emily Field 00:10:44  Next, I want to talk about progress pictures. Okay, progress pictures. While uncomfortable, they can be very uncomfortable to take. I understand that are such a great way to see if your calorie deficit is effectively creating the changes you want. It’s providing visual evidence that goes beyond the scale, even beyond measurement. Sometimes because subtle shifts are going to be revealed through those pictures in a way that measurements like a tape measure may not pick up. We know that the scale you know, your body weight scale alone can be influenced by muscle gain, water retention, daily fluctuations. But photos reveal changes in body composition a lot more clearly. You might notice increased muscle definition, a leaner silhouette, reduced body fat, and specific areas, all of which confirm that your efforts in maintaining a deficit are working. Photos capture those subtle shifts that might otherwise go unnoticed day to day. So if you compare week to week or month to month, you’re going to get a much clearer picture of those gradual improvements and a truer sense of your transformation.

Emily Field 00:11:47  In addition to showing you specific areas where your body is changing progress, pictures can also keep you motivated by reinforcing the hard work that you’re putting in. Because by seeing yourself become leaner and more defined, it’s a really powerful motivator, especially when the scale isn’t moving as much as expected. Photos allow you to track non scale victories like a trimmer waistline or more toned shoulders, a more defined back. All of that can confirm that you’re losing fat. Even if muscle gains are balancing out your scale weight, you’re not really seeing much change there. They provide personalized evidence of your unique transformation. And because everybody loses fat differently, these images can help you recognize exactly where and how you’re progressing. I highly recommend that you take them, and I will tell you, I feel like the best way to take progress pictures is to get in a swimsuit and wear that same exact swimsuit every single time you take pictures. Maybe it’s a swimsuit. Maybe it’s like tightly fitting athletic wear, sports bra and shorts, something like that.

Emily Field 00:12:44  Put your phone in a well-lit area. Don’t want a ton of shadows here, because that is definitely going to influence your opinion of the picture and not really help you identify the changes as well as you could. I love to put my phone in a windowsill so that light is really shining bright on my body, and I put it on selfie mode. I take a video, I stand a couple steps back, I’ll face the camera, I’ll turn to the side, and then I’ll turn to the back, and then I’ll go press stop on the recording, and I will just take screenshots of that video and save them to a folder. We don’t need them, like hanging out in your recent photos. So if you’re scrolling through to find something from your recent vacation with your friends, you’re not scrolling past these weird pictures that you have of yourself. But I love putting them in a separate folder that is just for you and moving them out of, like, your general gallery. You know, for somebody who has a longer way to go and they’re not feeling very confident in their body or even in their fat loss journey quite yet.

Emily Field 00:13:44  That can be a little bit triggering. So one of my biggest tips is just number one take the pictures. You’re going to want to have them. As you get going in your fat loss journey, you’re going to want to know where you started, but put them away. Put them somewhere where only you can find them, and they’re not dramatically influencing your mood on a regular basis just because you’re scrolling past them subconsciously in your regular day. I will lastly say that when plateaus hit, progress, pictures can often reveal positive changes that are still happening. You may see further muscle definition or reductions in body fat, even if the scale appears stagnant, and this can be especially encouraging during challenging phases of your deficit. And they’re going to happen. The photos highlight how your body is adjusting. You’re improving posture, your muscle tone, your overall strength. So take the photos at least once a month. But every two weeks, every week might even be better for you. Try to get the same angle, the same lighting to give yourself a fuller, more accurate look at your body’s journey, and that can simply offer that invaluable motivation to stick with your deficit and achieve your fat loss goals.

Emily Field 00:14:50  All right, so you knew I was going to have to talk about weight a little bit in this episode. So I purposely let it be one of the last points I talked about. But the scale can be a measure of progress in a fat loss journey. So let’s talk about how you might use that scale properly to assess if your macros are producing fat loss like you want them to. I would love to see you track your weight daily or nearly daily, and then averaging it at the end of the week. This weekly average is a great way to see a true progressive trend, and it helps you not get caught up in the normal day to day fluctuations. Weight naturally changes each day for many reasons, in particular your hydration, how much sodium you ate, the timing of your meals the day before, your hormones, your recent workouts, even factors like digestion and sleep. So all of these can lead to slight ups and slight downs in your daily weight. And it doesn’t accurately reflect true fat loss.

Emily Field 00:15:51  So hear me when I tell you you did not gain 3 lbs from yesterday to today. You did not lose 5 lbs. You should not feel excited about those normal fluctuations. I will not give you the time of day if you share that you lost 3 lbs, gained five, lost one. This is not meaningful data to me and it should not be meaningful data to you. Okay, so hear me when I say you want to eliminate those fluctuations, not get caught up in those. And the way that you do that is to track your weight daily or nearly daily. I’m looking for at least four measures a week, at least under the same conditions. First thing in the morning, totally naked, just the same conditions every single day, and finding that average to smooth out those Variations at the end of the week. So you’re going to compare one week’s average to the next, and then to the next and to the next to get a more accurate sense of whether you’re actually losing fat, you’re actually in a calorie deficit if you’re doing what it takes to see progress in this journey.

Emily Field 00:16:52  So if you see that that average is gradually trending downward over the next several weeks, that’s a much more reliable sign of progress than any single day’s weight. All right. And I will say that this approach also helps you reduce frustration that can come with seeing the numbers bounce up and down. Without that week to week average, you might get discouraged by a random spike or random drop in weight. It might feel like you’re stalling when in reality progress is still happening. I don’t know how many times I hear this from people where they totally give up on macros because they think it’s not working for them, or they think they’re, quote, gaining when they’ve only taken a couple of weights across several months. Like we have no idea what’s happening there. And if you’ve only been using the scale to measure progress in your journey, I welcome you to widen the metrics that you’re using to assess this fat loss journey that you’re on. Okay, we’ve already talked about body measurements. We talked about progress pictures. We’ve talked about the way your clothes fit, things like that.

Emily Field 00:17:48  Those are all going to be better reflections of your fat loss journey than using the scale. But if you are going to use this scale, I welcome you to do it in the proper way. Now I will say that using the scale is completely optional. Like I’ve said, we’ve listed several ways that you can assess progress in your fat loss journey and you can completely ditch the scale if that has no meaning to you, or you get easily triggered by the number, I welcome you not to weigh yourself at all. There are going to be several other ways for you to know if you should continue with these macros, if you need a slight adjustment to see more progress. All right, so either you’re all in on using the scale or you’re all out on using the scale. That is my big recommendation here. You’re either going to track your weight daily and find the averages. Compare those averages week to week. Assess that trend or you’re not going to use a scale at all. Because if you’re just going to check in once a week or every other week, or randomly throughout the day, you are not actually using this metric to assess what you’re looking for.

Emily Field 00:18:49  Okay. So you’re either all in or you’re all out. And that is my big recommendation here. This is probably a great time to remind you that the scale is not the best measure of fat loss or body composition change. It’s like using an A through F grading scale to assess whether or not you win or lost the soccer game. They are not measuring the right thing. You’re not using the right tool to measure what you want to see. So if you are truly focused on fat loss, reducing your body fat percentage, changing your body shape and size, improving your body composition, the scale is not the best tool to do that. You can use it to augment or widen your lens about your progress, but it should not be used in isolation. It should always be used in conjunction with other metrics like the ones we’ve described here. Okay, so the last thing I’m going to mention here is that when you’re in a calorie deficit, it’s completely normal to experience some hunger. And you may notice that your energy fluctuates a bit.

Emily Field 00:19:47  This does not mean you’re doing something wrong. In fact, it’s a sign that the deficit is probably working. A deficit, by nature, is a period where your body is consuming fewer calories than it needs, which can trigger feelings of hunger, right? It’s important to recognize that this is a natural response. It doesn’t mean that you’re starving or harming your body. But that said, the key here is that you shouldn’t feel starving. You shouldn’t feel like you need to eat your hand. You don’t feel completely drained of energy. The best way that I can describe this is that you are, quote, ready to eat. You are ready to eat your next meal rather than feeling constantly full or satisfied. Maintenance is typically where you’re going to feel full satisfied. You might even need to remind yourself to eat okay because you’re not really getting that signal from your brain. Now, the complete opposite is also true. Here, let’s say you are eating at maintenance, but you’re constantly hungry, low on energy.

Emily Field 00:20:46  You feel like you have to white knuckle it through the day to stay on track with your macros. You’re not in maintenance. You need to evaluate your macros and to move forward in a different way. Because maintenance by definition is eating enough. It’s eating to what your body needs. So yeah, we’re talking in two different sides of the scale here. But a deficit, it’s normal to feel a bit of hunger. It’s normal to feel that you’re ready to eat, not starving. You do not need to feel miserable in a deficit in maintenance. You should be feeling full, satisfied, energized. You know, you might need to remind yourself to eat because you’re not getting those signals from your brain. Hear me when I say that the goal of this deficit is to find a sustainable balance, where you’re eating enough to support your energy levels. You got things to do during the day to preserve your muscle and to fuel your workouts, but also creating enough of a gap that your body is burning through stored fat for energy.

Emily Field 00:21:38  Okay, so it’s that sweet spot. That sweet spot where you have enough energy to show up for your day. You have enough energy for your workouts. You’re going to be able to preserve your muscle mass in this fat loss phase, but not so many calories that you’re not going to see fat loss from your frame. Okay, it’s a balance. So there’s several other episodes that we’ve done on how to create a calorie deficit. And, you know, generally where we would set calories and macros for a person who’s looking for this kind of result and they can stay in it long enough to see significant change, is what we would call a slight to moderate deficit, not a drastic one. Another point here is that deficits are generally not meant to last forever. They are short, finite periods of time in your year that you intentionally reduce your calorie intake for the goal of fat loss. So after that period of time, typically that’s eight on the short end, 12 to 15 on the more moderate, maybe 20 weeks max, you’re then going to cycle out of the deficit and go into a maintenance phase, or even a slight surplus to build muscle.

Emily Field 00:22:37  And that finite nature of a deficit helps prevent burnout and ensures that you don’t experience the negative effects of chronic calorie restriction, like extreme fatigue or a slowed metabolism. So if you’re feeling a little hungrier than usual, or noticing that your energy isn’t quite as high as it would be at a maintenance phase, know that that’s all kind of part of the process. It’s kind of what you signed up for. It’s not a sign that you need to give up or that you’re doing something drastically wrong. It’s just that your body is responding to those changes. Over the years, I’ve certainly seen a lot of people make mistakes when they attempt a deficit or they attempt a fat loss phase. So I’m going to review some of the common mistakes that can lead to frustration, burnout, or completely giving up on fat loss goals. The first thing you probably knew this was coming overly restricting calories that can make fat loss unsustainable. So extreme calorie cuts that often cause low energy, intense cravings, irritability that is going to lead to a binge episode.

Emily Field 00:23:35  We have talked about this before, but it’s kind of like the visual of stretching a rubber band really, really tight. So tight that it snaps back really, really fast. So the more drastic of a deficit, the longer the deficit, the more you try to eke out of this process, the farther you’re really stretching that rubber band and it is going to snap back. The key here is to kind of have a gentle stretch, not so taut, that you are going to end up binging and undoing the progress that you’ve made. We want just enough of a stimulus to produce fat loss, but not so much that you’re going to cause consequence to your body. We’re looking for a moderate reduction of calories, about 15 to 20% below your maintenance calories for that slow, steady, sustainable progress. Another pitfall is focusing too much on the scale. And you heard me get very passionate on this episode about using the scale. It’s because I hear it so often and I wish I could shout it from the rooftops.

Emily Field 00:24:30  Your weight naturally fluctuates day to day. Due to factors like water retention, hormones, food intake, all the stuff we’ve already talked about. So constantly tracking the scale or using the scale inappropriately can feel really discouraging, especially if you don’t understand those fluctuations or if you’re trying to control the scale. Not good. So like we’ve talked about here today, if you are going to use the scale, use it properly to track your trends over time. Do not use it as the only sole metric of progress. Many people also neglect their protein intake while in a calorie deficit, so without enough protein, the body can use muscle for energy, which slows down your metabolism and reduces your overall muscle definition. Your muscle tone. We’ve talked about how to assess your protein intake, but I would recommend around one gram per pound of body weight, but we can lean as low as Point eight grams, even up as high as 1.2g. We certainly have resources for you to help find your great protein balance, because there is going to be a little bit of nuance there, but that protein intake helps you preserve your lean body mass, boost your satiety, support your energy levels.

Emily Field 00:25:41  It’s going to make it easier for you to stick to that calorie deficit. And we’ve already talked about how it might be eight, ten, 12, 15, even 20 weeks in this deficit. You have to feel, okay. You’re not going to be able to white knuckle your way through this deficit if you’re not feeling good on most days. So make sure that that protein is up if you’re neglecting your protein intake or not tracking at all, I would highly recommend changing that. Lastly, I see people be too strict with their food choices and that often backfires. Aiming only to eat clean or diet foods can lead to boredom and feelings of deprivation. That’s going to increase your urge to binge on those, quote off limit foods. So instead, incorporate your favorite foods in moderation. Create a more enjoyable, balanced approach to make it easier on yourself to stay consistent over time. Okay, so maybe my last point wasn’t my last point, but I want to say that a common mistake that people make in a deficit is expecting that their progress will move consistently down in a straight line.

Emily Field 00:26:40  It’s going to be predictable weekly weight loss. It’s going to be predictable. Weekly measurement drops. And that’s not the case. Rarely is progress so linear, but it helps to keep a bird’s eye view of your progress. We’re not a machine. Our bodies are not machines. There are so much error built into this method of macro tracking of measurement tracking, metric tracking. You know your body is not operating through space in a vacuum. It is interacting with the world. And so as a result of that, and because you are a living, breathing human, things are not going to look linear and mechanical over time. I want you to zoom out and think about what you can accomplish in the course of your whole deficit Phase, not in what’s happening on a weekly basis. Show up as your best self in your deficit on a daily weekly basis, but then zoom out and examine your progress in a more bird’s eye view. Throughout your journey, your weight, your measurements, your progress pictures are going to plateau.

Emily Field 00:27:39  So it’s not a matter of if, it’s a matter of when. And at that time, that’s when you’re going to want to make some shifts to your exercise routine, or maybe your macros in order to keep progress going throughout your focused fat loss phase. Okay, so don’t just throw in the towel because you think the deficit has stopped working, or that macros don’t work for you, or you’ve made a mistake like none of that is true. Your body is going to adapt to the inputs that you’re giving it, and as a result, your metabolism is going to slow down slightly. Your body’s going to adjust to the calories that you’re giving it and you’re going to plateau. So you’re going to need to manipulate something. You’re going to have to pull a string in some way, whether that’s through your non exercise activity, Maybe your cardio, maybe your strength training, maybe your macros. In order to continue to see progress throughout your deficit phase, just take a longer view. Focus on your trends over the weeks or even months rather than your day to day numbers.

Emily Field 00:28:33  Use various metrics to measure your progress. We talked about how your clothes fit, your energy levels, your strength, your progress photos. You know, this is a much more holistic view, and that’s going to prevent frustration and keep you motivated even when the scale doesn’t cooperate for a few days or weeks, or your measurements don’t look that much different from week to week, you got to embrace this trend based approach instead of a, you know, individual, metric focused approach. And that’s going to lead to a more sustainable mindset, helping you stay consistent and avoid those extreme behaviors to force the scale down or to force fat loss artificially. Okay. So maybe you’re listening and you’re thinking to yourself, I’m not actually seeing progress. I thought I was in a deficit, I’ve been attempting fat loss and I am actually not seeing progress even when I assess with pictures, measurements, trends in scale, weight, things like that. We have several resources for you to help you get that fat loss journey going again.

Emily Field 00:29:31  One of my favorites would be the DIY Macros Guide linked in our show notes. We’ve also got a custom macro calculation service where the team will set your macros for you. You know, we even have coaching if you need somebody to take you out of it. Essentially you are too in your own way and you need to offer that to someone else. That’s what coaches are for. So please see the show notes if you are interested in seeking some help getting your fat loss journey going again between free and low cost and even our higher touch, higher support options, we’ve probably got something for you. So I’ll just wrap up this episode by saying that it’s essential to remember that fat loss is not just about the number on the scale. If you’ve gotten anything out of this episode, it’s to remove that one metric or always use it in combination with other metrics to assess. If you’re making progress in your deficit, you’re going to want to combine various methods of tracking and assess your progress to give you a much more comprehensive view of whether your macro targets are truly working for your fat loss goals.

Emily Field 00:30:31  If you find that your progress stalls or that you’re not seeing your desired results, it might be time to assess and adjust your macro targets. Or consult with a team like us, a team of registered dietitians for more personalized guidance. Thank you so much for listening to the Macros Made Easy podcast. If you enjoyed this episode, take a screenshot of the one you’re listening to right now to share it on your Instagram Stories, and tag me @EmilyField so that more people can find this podcast and learn how to use a macros approach in a stress free way. If you love the podcast, head over to iTunes and leave me a rating and a review. Remember, you can always find more free health and nutrition content on Instagram and on my website at www.emilyfieldRD.com. Thanks for listening and I’ll catch you on the next episode.