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Are you tired of guessing what to eat and how much to eat to achieve your weight loss goals? We’ve got you covered! Macro tracking can help you achieve your weight loss goals. Here’s how to start tracking macros for weight loss. First, let’s start with the basics. Macros are macronutrients - protein, carbohydrates, and fats - that provide the body with energy. Each macro plays a key role in weight loss, muscle gain, and overall health. By tracking macros, you can tailor your diet to your specific needs and goals. To start tracking macros, you need to determine your daily calorie intake. You can use an online calculator to determine your basal metabolic rate (BMR), which is the number of calories your body burns at rest. Then, you can add your activity level and estimate your daily caloric needs. Once you have your daily calorie target, you can start distributing your macros. A popular macro distribution for weight loss is 40% carbs, 30% protein, and 30% fat. However, the distribution can vary based on your individual needs and goals. For example, if you are trying to gain muscle, you may need more protein. If you are on a low-carb diet, you may need more fat. Now, let’s dive into the practical aspect of tracking macros. You can use an app like MyFitnessPal or Lose It! to input your daily food intake and track your macros. The app will automatically calculate your macros based on the food you input. When tracking macros, it’s important to focus on whole, nutrient-dense foods. This means foods like lean protein, vegetables, fruits, whole grains, and healthy fats. Processed foods can be high in calories and low in nutrients, making it difficult to hit your macro targets. Here’s an example of a day of macro tracking for weight loss: Breakfast: -2 eggs (12g protein, 10g fat) -1/2 avocado (7g fat) -1 slice whole grain toast (12g carbs) Snack: -1/4 cup almonds (7g protein, 14g fat) Lunch: -4oz grilled chicken breast (28g protein) -2 cups mixed greens (2g carbs) -1/2 cup cherry tomatoes (2g carbs) Snack: -1 medium apple (25g carbs) Dinner: -4oz salmon (25g protein, 10g fat) -1 cup roasted Brussels sprouts (5g carbs, 3g fat) By tracking your macros and focusing on whole, nutrient-dense foods, you can reach your weight loss goals in a healthy and sustainable way. Now that you have the basics of macro tracking down, let’s talk fitness. Check out our recommended workout plan, which focuses on strength training and cardio to maximize weight loss and muscle gain. Strength Training: -3 sets of 8-10 reps of squats -3 sets of 8-10 reps of bench press -3 sets of 8-10 reps of Romanian deadlifts -3 sets of 8-10 reps of pull-ups -3 sets of 8-10 reps of shoulder press Cardio: -30 minutes of moderate-intensity cardio (jogging, cycling, swimming, etc.) 3 times a week -15 minutes of high-intensity interval training (HIIT) 2 times a week By combining macro tracking and a consistent fitness routine, you will be on your way to achieving your weight loss goals in no time!

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