[Rewind] Macro Tracking Made Easy: 6 Stages to Become a Macro Master
Ever wondered how to track macros without it taking over your life? Or maybe you're stuck somewhere between “macro huh?” and “macro master” and not even sure what is macro tracking, really? I get it—and I’ve been there, too. This rewind episode from 2023 is one of the most popular episodes on the show because it breaks down the 6 stages of macro tracking in a way that feels doable and empowering (not overwhelming). If you’re diving into counting macros for beginners—or even if you’ve been tracking on and off for a while—this episode will help you pinpoint where you are now and what it takes to level up.In this episode, I walk you through the 6 distinct stages of macro tracking, from total beginner to confident macro master. Plus, I’ll settle the macros vs calories confusion once and for all—and show you why macros deserve the spotlight when it comes to real, lasting results.In this episode, you’ll learn:(1:55) The truth about Stage 1 "Macro Huh?" — If you’re still asking what is macro tracking, this breakdown will help you get clear on what it is—and why it works better than traditional dieting.(9:30) Stage 2: Macro Curious — You’ve heard of how to track macros, maybe even plugged your food into an app, but haven’t quite committed. Learn the key mindset shift that gets you out of limbo.(14:50) Stage 3: Macro Annoyed — The most common place to stall when counting macros for beginners. Here’s what to do when your app is full of franken-meals and your motivation is low.(25:00) Stage 4: Macro Determined — You’re consistent with your tracking but still feel like it takes a lot of effort. I’ll share tips to make things flow more easily so how to track macros becomes second nature.(36:15) Stage 6: Macro Master — When you’ve nailed flexible eating, can confidently adjust on the fly, and understand the ins and outs of macros vs caloriess—this is the end game.If you’ve been stuck thinking the only way to make progress is by eating less, this episode will change your approach. You’ll understand exactly what is macro tracking, how it empowers you, and why counting macros for beginners doesn’t have to be overwhelming. RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
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43:39
Eating Less But Not Losing Weight? Here’s The First Steps to Getting Lean Without Cutting Calories
Feeling stuck with your fat loss goals even though you keep cutting calories?If you’ve been lowering calories to lose weight, skipping meals, and still not seeing progress, this episode is your wake-up call. I’m diving into what’s really going on when you're eating less but not losing weight—and trust me, it’s not about working harder or restricting more.If the idea of lowering calories to lose weight has left you exhausted, hungry, or stalled out, this episode will give you a whole new playbook. I’m breaking down the exact steps I use with clients inside my coaching programs to help them get leaner without going to war with their metabolism. You’ll learn why calories and weight loss aren’t as simple as “eat less, move more” and what to do instead to finally see progress that feels good and sustainable.Here’s what you’ll hear in this episode:(04:03) The #1 reason most women are stuck: what really happens when you’re eating less but not losing weight (and what to focus on instead)(08:25) The truth about protein: how to use it strategically to build lean muscle and avoid feeling starved while cutting calories(15:16) Skipping meals vs. regular meals — which actually works better for calories and weight loss? The answer might surprise you.(21:32) How small tweaks in food quality can help you get leaner without lowering calories to lose weight(28:05) The cheat code to fat loss you’re probably overlooking: how movement outside the gym supports results—even if you never start cutting calories(33:40) Before you start cutting calories again, ask this: are you truly being consistent? Why it matters more than any macro hackIf you’re tired of playing macro Tetris at night, or feeling confused about why you’re eating less but not losing weight—this episode will give you a clear, doable framework for moving forward.RESOURCES MENTIONED IN THIS EPISODE:Eat to LeanAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
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29:58
Eating Healthy at Restaurants: Tips for Dining Out Without Derailing Your Goals
Let’s face it: eating healthy at restaurants can feel like an uphill battle—especially when you're trying to stick to your macros, avoid food guilt, and still enjoy yourself. But good news: you don’t have to choose between a fun night out and staying on track.In this episode, I’m walking you through practical, judgment-free tips for dining out that actually work in real life. So if you’ve ever felt like eating out on a diet means blowing all your progress or "starting over on Monday"—this episode is here to change that. You’ll learn how to eat healthy at restaurants without obsessing over every bite or carrying around your food scale.Join me to learn more about:(00:01) A client story + hacks that prove eating healthy at restaurants doesn't mean missing out(02:15) How to eat healthy at restaurants: How to estimate portions confidently without a scale or stressing out(08:30) My favorite tips for dining out smarter—not stricter (yes, you can still enjoy the meal!)(19:00) Not tracking? Here’s how to eat out healthy using visual cues, portion control, and simple swaps(20:10) The “menu trick” I recommend to clients who want to stay aligned with their goals before they even sit down when eating out on a dietIf you’ve ever felt stuck trying to figure out how to eat healthy at restaurants while still making progress toward your goals, this episode will give you the confidence (and game plan) to walk into any restaurant and feel in control—without restriction or regret.And just for fun, I'd love to know: What was your biggest takeaway from today? Was it the ABC meal strategy? Pre-logging? Using AI to help with estimating? If you're listening on Spotify, you can comment directly on this episode and let me know. Or DM me on Instagram @emilyfieldrd. Tell me the one thing you're going to try next time you go and eat out. I'd love to hear from you and cheer you on!RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!Portion Size GuideCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
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37:10
Why You'll Never Hear Me Recommend a Low-Carb Diet for Women Who Want Fat Loss and Muscle Gains
Is a low-carb diet really the best way to achieve fat loss and muscle gain? For years, we’ve been told that low-carb is the magic bullet for weight loss. But is that really true—especially for active women? Today, I’m breaking down low-carb diet pros and cons, the low-carb diet side effects that most people don’t talk about, and why I do not recommend a low-carb diet for women who want fat loss and muscle gain.In this episode, you'll learn:(01:45) Is a low-carb diet really better for fat loss? Or are you just losing water weight? What the research actually says about low-carb and weight loss.(6:30) Breaking down the low-carb diet pros and cons—Yes, some people see success, but does that mean low-carb is right for you?(11:00) Why a low-carb diet for women can be counterproductive—If you’re lifting weights or doing high-intensity workouts, cutting carbs might be sabotaging your results.(17:00) The most common low-carb diet side effects—How cutting carbs too low can negatively impact your energy, hormones, and ability to build muscle.(25:45) How to eat for fat loss and muscle gain (without extreme carb-cutting)—The best way to fuel your body and see results without feeling exhausted or deprived.If you’ve been following a low-carb diet and wondering why you’re still feeling stuck—this episode is your permission slip to stop fighting your body and start fueling it properly. Want a personalized plan to help you fuel for fat loss and muscle gain without restrictive diets? Sign up for a Custom Macro Calculation to find out exactly where your macro targets should be to get lean and strong. RESOURCES MENTIONED IN THIS EPISODE:DIY Macros GuideCustom Macro CalculationEvaluation of diet pattern and weight gain in postmenopausal womenAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
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35:14
How Strength Training Changed the Way I See Fitness, Food and My Body
If you’ve ever felt stuck in a cycle of endless cardio, calorie counting, and chasing weight loss, this episode is your wake-up call to explore strength training.For years, I believed that fitness meant shrinking—burning calories, eating less, and doing endless cardio to stay “small.” But everything changed when I walked into a CrossFit gym for the first time. In this episode, I’m telling the story about how strength training completely transformed my mindset, about fitness, food and the way I show up for myself. We’ll talk about the benefits of strength training, why so many women are afraid to lift, and how strength training for women is the key to unlocking real confidence and progress.If you’ve ever wondered how to start strength training, or felt intimidated by the weights section of the gym, this one’s for you.Tune in to hear:(1:00) Why cardio isn’t the magic bullet for fitness we were all told it was.(4:00) How I went from cardio queen to CrossFit convert: Walking into a strength training gym was terrifying—but it also changed everything.(7:00) The unexpected benefits of strength training when it comes to my nutrition – turns out, I was massively under-eating without even realizing it…(10:30) If you’ve ever worried about getting “bulky” from strength training, we’re going to have a serious chat about the benefits of strength training and what really happens when you start lifting.(14:00) How strength training can change your entire mindset around fitness, food and fueling your body. Strength training for beginners doesn’t have to feel overwhelming—you just have to take that first step. Whether you’re wondering how to start strength training, or just need a new perspective on fitness, food and how you move your body, this episode will help you break free from restrictive mindsets and embrace what your body is truly capable of.RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
Welcome to Macros Made Easy, the podcast that simplifies the world of macros. If you're overwhelmed by the concept of tracking your macros, or wondering how you might use the approach in your full, busy life, you're not alone. This show is designed to make it easy for you to understand and implement a macro balanced eating pattern and put you in the driver's seat of how you look, feel and perform.
Your host, Emily Field is a Registered Dietitian with nearly a decade of experience using the macros approach with her clients. She knows the power that a macros approach can have - such as an improved metabolism, easy and painless fat loss and enhanced food freedom.
Join Emily for each episode as she makes macros easy while helping you reach your health goals with ease.
Connect with Emily:
www.emilyfieldrd.com
Instagram & Facebook @emilyfieldrd
Listen to Macros Made Easy with Emily Field RD, Feel Better, Live More with Dr Rangan Chatterjee and many other podcasts from around the world with the radio.net app
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