06/13/2026
If you really want to lose weight and keep it off, then you need to spend at least some time tracking macros.
Yes, even if you're taking GLP-1 drugs, I still think you should do this to ultimately change your eating habits long-term
This means tracking:
Calories
Protein
Carbs
Fat
For everything you put in your body.
There are plenty of apps and tools out there to help you do this.
Why?
Well, weight loss is a simple equation: calories in vs calories out.
To lose 1lb of body fat, you need to be in a 3500-calorie deficit. Therefore, if you want to lose 1lb a week (which is a reasonable amount for long-term success), you need to average a 500-calorie deficit a day.
We all have a base level of calorie burn every day, and there are plenty of free calculators out there to find yours.
You can increase activity to increase the calorie burn, and that is recommended, but that won't move the needle very much for weight loss.
Therefore, you need to control your intake
There are plenty of studies showing how people wildly underestimate just how many calories they take in during the course of a day.
You need to know the numbers and not guess, at least for a consistent period of time.
Once you have done it long enough, then you have a better idea of what type of food and how much of it you need to lose and ultimately maintain you can back off.
This does not mean you have to avoid foods you like; it may mean eating smaller portions of those foods less often.
View your numbers as a weekly average vs getting caught up in the day-to-day. For example, if you need 2000 calories a day to be in a deficit and one day you eat 2200, you can adjust for the next day to 1800. As long as you average that 3500 deficit over the week, you are still doing well
Lastly, ask for help. Changing habits around nutrition and exercise isn't easy to find someone who can provide proper guidance, accountability, and support in your journey
