Have a simpler plan to fallback on when things feel too difficult.
This is a big key for all my macro tracking friends out there. Do you have a simpler method to back down to if you need to?
Having a simpler plan to resort back to when 💩 hits the fan, stress is high, and life seems to be giving jabs to the gut, might be the thing you need to prevent you from going on a &%$# it spree. For my in-person clients I take them through 3 phases of nutrition coaching.
Phase 1: Hand Portion Sizes. Once you prove to me that you can consistently pick whole foods instead of processed foods at least 80% of the time, consistently get 7+ hours of sleep per night, engage in regular activity and have some method of para-sympathetic activity (like walking, reading, controlled breathing, or meditation) we can move to Phase 2 -IF your goals require more precise methods.
Phase 2: Semi-Track. Because your goals require more precision, tracking your calories and protein and maybe fiber would be next in line of importance after you consistently adhere to whats stated above. Sometimes clients will have a need to be in phase 2 but, sometimes clients will never need to go past Phase 1.
Phase 3: Macro Tracking. More precise, more demanding, more on the table of specific goals to reach. There is a time and place for your average lay person to track macros. It's not all the time (unless they get accustomed to it and enjoy it) but, it's for a part of time in their life.
A simple plan I use with my clients who track macros or are in Phase 3 but feel that there is too much going on and they're becoming overwhelmed with things is to dial things back to just making good food choices based on their hands portion sizes, back to Phase 1. Think of it. You don't have to look at your phone before every meal, no numbers, no weighing foods. Is this less accurate? Yes absolutely but, its a hell of a lot easier when you have so much going on and you feel like tracking is just going to stress you out.
This backup plan may save you from ruining your results. Say you are going through a hectic work schedule, high stress time in your life. You train 5-6 days a week, track your macros, meal prep daily/weekly, and do 25-30mins of cardio daily. But... your wife just had a baby, you’re moving into a new home, working OT to manage all this financial fun stuff for your family and have an obligatory Saturday softball game with the guys. In addition to that because you’re at work more the responsibilities have only gone up since you’re putting in more hrs there.
You notice that your training and nutrition are barely surviving and your stress is much higher than normal. Taking a step back can look like this; going to the gym a 3-4 days, not tracking your macro intake but focusing on nutritious whole food meals daily or, only tracking protein and calories, doing 15-30 mins of cardio when you can daily, and doing more outside activities with your family and friends to stay active. Also, having set methods to relax and de-stress when needed sounds like a good plan too.
The important thing here is to know that this higher stress more hectic time of your life is just a time in your life. It’s likely not going to be like that forever and you will probably be able to adjust to it regardless. Dialing back can help you de-stress and focus on the big picture of health and fitness and that’s to stay consistent and not burnout or throw the papers in the air and quit on yourself, losing your results. When the time comes, you will be able to optimize your routines to get better results but you don’t always push for more when things are changing and out of your control.
Your training & nutrition should compliment your life, not add negativity to it.
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