Top 30 Macro Hacks to Lose Weight Fast
For anyone that struggles with weight loss, you're more than in a caloric surplus which means you're eating more than you're burning each day. In this article we give you 30 tips to help lower your caloric intake and speed up your weight loss process.
1. Avoid eating macro-dense foods early on
You might want to re-consider eating 1,000 calories worth of treats first thing in the morning.The issue here is that you’d likely be wasting a lot of your carbs and fats early on which isn't exactly beneficial. At this point, to hit your macros the rest of the day might have to be filled with lean proteins and salad. By avoiding this early treat, you’ll be able to have a much more balanced and enjoyable day of eating. There’s nothing worse than consuming all of your fat and majority of your carbs early on in the day. One way we like to focus on in the morning is having a protein-heavy breakfast to help achieve the protein goal and also allow for more carbs and fats later on.
2. Log everything a day in advance
You’re going to without a doubt see the most success by planning what you’re going to eat ahead of time. Some people like to meal prep their meals in advance which works extremely well, and you can even pre-log what you know you’ll be eating a day in advance even if it’s not prepped. This is a great way to get you thinking about what will actually fit your macros, and also teach you the basics of macro tracking.
3. Start your day off with a filling, high-volume meal
Starting your day off with a nice big meal consisting of solid carbs, protein and healthy fats will help you with food satiety. If you start off with a small meal you could find that you’ll binge out at lunch or dinner time. Being hungry throughout the day people tend to overeat later on, where if you’re nice and satisfied throughout the day, you’ll feel fresh, full, and in control for the rest of the day.
4. Log as the day goes on
Tracking as you go is a must. If you wait until the end of the day to add input your macros, you’ll more than likely not be as accurate as you should be. It allows you to keep track of what your macros at any given moment and shows you what you have left to work with for the rest of the day. By tracking as the day goes on, you’ll be able to avoid a common issue that occurs with a lot of new trackers. You’ll be able to stop yourself from having 60 grams of protein left with no carbs or fat because you’ll more than likely make sure to have more protein earlier on.
5. Look for a low calorie alternative that still satisfies cravings
Very often people let their cravings get the best of them. Have you ever walked through a mall and craved a cinnamon bun due to the extremely strong smell? What if, instead of wasting 500 of your calories on a bun from Cinnabon you went to a grocery store and picked up 90 calorie cinnamon bun treats? We highly recommend trying to look for treats that will satisfy you, but not throw you away farther away from your goals.
6. Eat food that is high in volume
If you’re someone that’s dieting on fairly low calories, high volume and high fiber foods are going to be your best friend. Carb options that are higher in fiber will absorb more slowly, which will help you feel fuller, longer. You may want to try foods that leave you feeling full and more satisfied. For example, oatmeal l has more volume, but fewer carbs and calories than the equivalent amount of low-fiber cereal which may give you the illusion of eating more and leave you feeling more satisfied.We don’t recommend trying to achieve your macro targets consistently through fast food because it’s going to be harder finding those foods that really fill you up. There’s also lots of room for error in the calorie intake of foods you’re not preparing yourself. Also, if you’re new to flexible dieting, it may be hard for you to hit your protein target. A lot of beginners don’t realize how little protein they’re consuming until they actually log it. Protein is a great way to also fill yourself up and help with satiety. We recommend aiming for about 30-40g per meal. If you’re someone that struggles with getting a sufficient amount of protein you can supplement with protein powder. Volume is everything when it comes to sustaining a diet!
Fun fact: 1 pickle is only 4 calories!