When to Adjust Your Macros

If you’ve been tracking macros for a while, then you need to be aware of the fact that at some point, you will have to change your macro goals.

Typically when clients come through my FASTer Way to Fat Loss program they see incredible results almost immediately. During the program we are in essence shocking the body so that your metabolic rate speeds up, your thyroid function improves and your symptoms of adrenal fatigue fade away. As a result, the pounds melt off, lean mass muscle builds, and new lifelong habits are formed; ensuring a healthy, fit lifestyle remains at the completion of the program.

However, after a while you may find yourself at a plateau. At that point, simple changes ca make a huge difference, but it will likely be imperative adjustments be made to macros, for continued results or maintenance. Typically this will call for an increase in overall macros, but there are a few instances in which one or two macros may be decreased while another is being increased.


Have your measurements changed or does your clothing fit better in the last two weeks?

If you  haven’t seen any changes for at least two weeks, then it may be time to switch things up. A two-week window is long enough to see results, even if they are small. If you are seeing results, big or small, don’t make any changes just yet. Keep going with your current macros and be patient.  

Have you been getting consistent, quality sleep?

I know firsthand that ample amounts of quality sleep are hard to come by.  But you truly cannot see results in terms of getting leaner without proper sleep—it’s just as important as diet and exercise. If you haven’t been getting enough sleep, then start there—7 to 8 hours is recommended. If you have been getting lots of quality sleep, then an adjustment to macros may be in order.

Are you stressed, feeling overtrained or not caring for yourself?

If your stress levels are too high and you are going 120mph without any breaks or enough rest then you will not be able to shed those last few pounds of unwanted fat. Life happens and stress cannot be avoided completely. However, exercise, sleep and proper nutrition can decrease the negative impact of stress. If you aren’t feeling particularly stressed, then adjusting those macros will probably be the key. If you are overly stressed and working too hard, then start there. Do what you can to minimize the causes of your stress, or to better cope with stress in your life.

Are you properly hydrated?

If you aren’t giving your body enough water, then it can’t function optimally. If you aren’t hydrated well, you simply won’t see results. It’s truly a necessity for health and fat loss. If you have been drinking plenty of water (a minimum of half your body weight in ounces of water), and are still having issues, then consider looking at your macros. If you know you haven’t been drinking enough water, then hydrate before making any changes.

Have you been indulging in food and drink that is high sugar, high carb, high in salt or alcoholic?

If you have been indulging, then don’t switch up your macros just yet. If you’ve been taking your carb consumption a little more seriously on Regular Macro Day than Low Carb Days, address that before adjusting your macros. If you’ve been hitting your macros with foods that didn’t come from the ground or have a mother, then change that to fill those macros in with whole, nutrient-dense foods. As with everything else, if you are keeping things tight and clean but still not getting results, then let’s look at changing those macros.  

Once you’ve gone through these questions and are confident that none of these things are contributing factors to your current plateau, then it’s time to change macros.

  • If you wake up hungry every day, barely able to make it through your morning fasting window—after your initial 6 weeks—then try bumping up your macros 5% across the board.

  • If you close out your feeding window famished every day, try bumping up your macros overall 5%.

  • If you end your feeding window so full you can barely move, then you may need to adjust some macros without bumping them up over all. Consider lowering carbs 5% and upping protein 5%.

  • If you’d like to get a little leaner without losing any type of body mass or weight, then keep your overall macros the same (or bump them up a bit) and lower carbs while increasing protein and fat. I would always start with 5% and then adjust from there.

Figuring out the right macro ratios once you’ve gone through your initial program can be tricky. You need to learn to listen to your body and eat intuitively. Take your time making adjustments and give them time to work. Don’t make changes to your macros every week. Stick with your changes for at least two weeks to see the overall effects and then adjust from there.

If you’ve already gone through a round of the FASTer Way to Fat Loss® then you’ll be familiar with these tips. If that’s you, here are the next steps to move you forward:

1-Join another round FASTer Way to Fat Loss®

When you join another round of the FASTer Way, you’ll receive the support you need to adjust your macros with confidence and see the results you want. You’ll also receive our exclusive returning client rate!

2-Become an affiliate

If you love the FASTer Way, you can earn $75 for every friend you refer to the program. If you’re already telling your friends and family about the benefits of this program, then you might as well earn some money doing it! Apply to join our Affiliate Partner Program.

3-Become a FASTer Way to Fat Loss® certified Coach

If you want to run your own successful bootcamps using the FASTer Way to Fat Loss®, then become a certified FASTer Way coach. Help others achieve their goals while earning a significant income! Our certified coaches learn the science and strategies behind the FASTer Way, how to effectively coach clients, and receive all content needed to run the FASTer Way… all while receiving actionable business training! Our current coaches are building vibrant six-figure businesses they love.

Amanda Tress