There are two important factors to achieve fat loss: a calorie deficit and hormonal, metabolic balance. The most efficient way to ensure you are in a calorie deficit is to track your food.  Here are my top two options for tracking calories;

  • Define your Calories

  • Refine your Calories

Let’s start with the approach of defining your calories. This is where you start by sticking to a daily calorie limit and try to follow a macronutrient split. Your daily calorie limit is based on your metabolism and lifestyle factors. The following link will give you a general idea of how many calories you burn in a day;

You can then set yourself a macronutrient split. This refers to the proportion of carbohydrates, proteins and fats that you consume within a day. Educate yourself on which split is most appropriate to you and your goals. A common split, and one that I myself have used, is 40% Carbohydrates 30% Protein and 30% Fat. 

Once you have set your parameters, observe how your body reacts. Pay close attention to hunger, energy, cravings, and of course fat loss. Adjust your total daily calorie limit and macronutrient split accordingly. 


The other option of tracking is to refine with calories. With this approach you begin by simply eating well-balanced, nutritious meals. Focus on increasing your protein, fibre and water intake while decreasing the intake of high fat, high starch and processed foods. Here is a link to a previous blog with more information on portion control and types of food;

Again, observe how your body reacts and pay attention to hunger, cravings, energy and fat loss. You can then calculate your typical daily calorie expenditure and macronutrients, and make adjustments if needed.


I have tried both methods and have found them both to be effective, as long as you stay consistent. Remember that your body is unique to you and changes don’t happen overnight. Stay consistent, track your food and the results will come.

Go get it!