Tracking calories isn't enough to lose fat.

That might sound like an overstatement - but it's true. 

I see this killing fat loss for so many people, so I want to clear this up for you. 

Join the Spring Shred Challenge now (5 days left) 

The idea

If tracking macros actually worked on its own, everyone who downloaded MyFitnessPal would be shredded forever. 

But they're not.

You can be logging every meal and still not lose fat. And it's not because calorie deficits don't work - it's because your habits are fighting against it.

Three big ones, specifically.

1. Food choices

One of my clients was doing everything right on paper. Hitting calories. Tracking daily.

But after a few weeks he was starving, energy was tanking, and he kept going over.

He was eating fast food twice a day.

Same calories, but zero satiety. His body was fighting him the whole time.

We switched him to higher protein, higher fibre, lower calorie density foods. 

Same calorie target. He went from 10lbs lost to 25lbs lost. 

A1C out of the diabetic range.

Food quality doesn't change the math. But it can change whether you stick to it.

2. Restaurant meals

Still tracking. Still logging. But fat loss stalls? 

This is usually restaurant food being logged at half what it actually is.

A bowl of ramen you think is 250 calories is probably 800+.

Simple rule: don't overthink it, just overestimate it. 

Log the highest number you think it could be. Worst case you lose fat slightly faster.

3. Fast eating

You sit down, food's gone in 3 minutes, and you still feel like you could eat the whole plate again.

That's your brain not having enough time to register the meal.

Slow down. Put the fork down between bites. Drink water. Pay attention.

When you eat mindfully, you naturally eat less.

The real point

Tracking is a tool. A good one.

But if your habits are working against you, the tool doesn't work as well as it could.

Fix the habits, and fat loss gets a lot simpler.

[Watch the full video here]

- Matteo

P.S. If you want help applying this, I'd love to work with you 1:1 to drop your first 6-15 pounds of fat over the next 6 weeks in our Spring Shred Challenge

This is your final week to join, and we're kicking off next week.

After that, my coaching program goes back to the usual 6 month commitment. 

(if you are on Spring Break, let's get you registered now - enjoy your vacay, and you can officially kick off when you come home)