A common question to individuals who track macros is how do I know when it’s actually working? Whether you are tracking macros for fat loss, muscle gain or for overall health maintenance, looking beyond the number on the scale might give you some powerful insight.
Here are some indicators to consider:
Body measurement changes
The loss of inches is usually a sign that you have decreased body fat. On the other hand, gaining inches could be a sign of an increase lean muscle, especially if you're strength training.
Progress picture changes
Photos are a great way to monitor progress. I recommend my clients take side, back and front pictures, at least once a month to track changes in body composition. Oftentimes the photos can help you visualize your progress that is isn’t limited to a number.
Scale weight changes
This is typically the metric we focus on the most, but it is important to understand that weight loss and fat loss are two different things. It’s also normal to see fluctuations in your weight for multiple reasons. The scale can be used as one source of data, but the main focus should be looking at trends.
Physiological changes
Body composition goals may be important to you, but we also want to monitor any physiological changes. As positive changes are made to nutrition, we generally see an improvement with energy, sleep quality, digestion, athletic performance, as well as changes in hair, nails, and skin.
Increased Calorie Intake
A sign of a thriving metabolism is the ability to increase your calorie intake and still be able to achieve fat loss. I sometimes have my clients do a reverse diet for this reason. Increased calorie intake also may improve energy levels.
Habit/Behavior Changes
Rituals or habits that are developed are things that are second nature that you implement into your routine over a long period of time. These are sustainable changes such as getting 7-8 hours of sleep nightly.
