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Shred With Em
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Shred With Em
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I don’t know who needs to hear this, but if you’re eating 1200 calories a day and having cheat/untracked meals or days, then you’re not really eating 1200 calories per day... your daily average is actually much higher.

I’m using the example of 1200 calories, because that seems to be the magic number women think they need to eat to lose weight. 🤷🏼‍♀️ (In actuality, it’s way too low for the majority of people and not necessary.)

Let’s just do some quick math... 1200 calories per day, for 7 days a week would make your weekly total 8,400 calories.

If you eat 1200 calories for 5 days, that is 6,000 calories. Then let’s say you have untracked weekends or cheat meals, and we’ll just say you average 2,500 calories per day on Saturday & Sunday. (It’s likely more than that, calories add up quick when you’re eating out and or drinking alcohol.)

This makes your weekly total intake 11,000 calories. If you divide that by 7, that’s an average of 1,570 calories per day, not 1200. 😳

This is the biggest mistake I see made! You feel like they’re working so hard, and eating so little, cause you are! But then you’re undoing your hard work on the weekend, and making your deficit a much smaller deficit or possibly putting you at maintenance calories for the week.

Remember, just because you don’t track or, doesn’t mean you didn’t eat it.

Top tips to make progress on your diet:
1️⃣ Have a hard stop date. This gives you a finish line to work towards and also keeps you from constantly dieting, starting over, etc.
2️⃣ Make your diet work with your lifestyle. The majority of my clients calorie cycle. This allows higher calorie days when they need them, balanced with lower calorie days, but still yields the same weekly average.
3️⃣ Don’t go overly aggressive on your deficit. If you can’t adhere to it, you won’t be consistent. And if you’re not consistent, you won’t see progress.

Please share, or tag a friend you think this would help.

#macroswithem #shredwithem #flexibledieting #iifym #diet #weightloss #nutrition #fitmom #macros #countingmacros #reversediet #fooddiary #empowered

-7 lbs & 7.5” 🔥🙌🏼 “I have always bee

-7 lbs & 7.5” 🔥🙌🏼

“I have always been pretty active, but never good at consistently eating well.

This program has helped to teach me what it takes to not only lose weight, but to do it in a way where I rarely felt like I was being deprived of something I wanted.

The workouts were great. They were different than I was used to. It was great to have the workouts all set for me. Working as a full time nurse with busy little ones, this was a huge bonus to have.”

Next Shred session starts July 12th.

#macroswithem #shredwithem #empowered #fitmom #transformationtuesday #transformation #beforeandafter #healthylifestyle #diet #nutrition #nutritioncoach #reversediet #countingmacros #macros #goals #iifym

Air Fried Potatoes 🥔 150g baby gold potatoes

Air Fried Potatoes 🥔

150g baby gold potatoes
Truffle, parmesan & garlic seasoning (Walmart)
Cooking spray
Salt & pepper

Cut baby potatoes into thin slices.

Toss in a bowl, spray with cooking spray and add salt & pepper.

Air fry on 400 around 10 minutes.

Remove from air fryer, then sprinkle with truffle seasoning.

Dat’s it 🤷🏼‍♀️

Macros👉🏻 110 calories: 3p/26c/0f

#macroswithem #shredwithem #empowered #iifym #macros #iifymrecipes #countingmacros #flexibledieting #diet #nutrition #weightloss #fooddiary #mealprep #foodprep #fitmom #recipes

Giveaway closed GIVEAWAY 🥳 My grocery haul fr

Giveaway closed

GIVEAWAY 🥳

My grocery haul from Walmart & Kroger for the week & a chance to win a $100 Walmart gift card!

To enter the giveaway all you have to do is:

👉🏻follow @macroswithem
👉🏻like this post
👉🏻tag a friend!

Winner will be announced Tuesday night!

#macroswithem #mealprep #foodprep #groceryhaul #fitmom #empowerednutrition #shredwithem #iifym #flexibledieting #countingmacros #macros #diet #nutrition #fooddiary #weightloss #nutritioncoach

Tracking alcohol in your macros... Save & tag a f

Tracking alcohol in your macros...

Save & tag a friend!

•Protein- 4 calories per gram
•Carbs- 4 calories per gram
•Fat- 9 calories per gram

If you search a seltzer in my fitness pal, you’ll see a 12oz can is 100 calories, but the macros don’t add up to those calories. (It shows 2 carbs, which would only equal 8 calories)

You can use either carbs or fat to make up the calories.
👉🏻Ex: 99/4 = 25 (you could log this item as 25g carbs)
👉🏻Ex: 99/9 = 11 (you could log as 11g fat)

You can also do a combo of carbs and fat. All you’ll need to do is “create a food” in mfp and use the macros you come up with to total the calories they show.

🍧 Seltzers: 12oz - 100 calories
🍷 Wine: 5oz - 120-125 calories
🍺 Bud Light: 12oz - 110 calories
🍾 Champagne: 4oz - 95 calories
🥃 Liquor (bourbon, tequila, vodka, etc): 1.5oz - 96-110 calories

#macroswithem #flexibledieting #iifym #countingmacros #empowered #nutritioncoach #nutrition #macros #fitmom #diet #weightloss #macroscoach #drinks #myfitnesspal #macrotracking #shredwithem #trackingmacros

May Shred winner!

-6 lbs & 3” on her waist! 🙌🏼

“Ever since I had children I struggled with feeling insecure about my body.

I was so used to doing only cardio everyday for about an hour, and it was frustrating to not see any results.

I completed the Shred program in my house with simple equipment.

Em’s workouts in the app were easy to follow and left me feeling stronger after each day! And counting macros has given me the best of both worlds, food that I love and a body that I am confident in!”

June Shred is open for enrollment! Program details & link to join in bio 👆🏻

#macroswithem #shredwithem #empowered #fitmom #transformationtuesday #transformation #beforeandafter #healthylifestyle #diet #nutrition #nutritioncoach #reversediet #countingmacros #macros #goals #iifym

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