Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred

with M. Each week we'll talk all things nutrition, training, and mindset. You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

Hi guys.

Happy New Year.

I cannot believe we are already in 2023. That is just so wild to me.

Before we get started, just a last call for the January shred. So when you guys are listening to

this, it will be closing this evening. So this will release on Friday. It will be closing tonight. So if you have not

joined us yet, it's not too late. Make sure that you click the link in the description to

check out all the details and you can join us there. So I'm going to jump right on into the episode.

Naturally, it is January and I know I talked about

this on the last episode, but the majority of people will have some sort of weight loss,

fat loss, physique type goal. So today we're going to talk about three things if you have a weight loss

goal. These are three things that I would really make sure that you're focusing on. So the first one,

and I say this all the time, but what gets measured gets managed.

So if you're somebody who doesn't regularly weigh yourself, you don't track calories, you don't

track your exercise, things like that, then it is going to be very hard to make any kind of progress because you have

no data to go off of and to make adjustments as you need to. So for example, if you're somebody

who weighs yourself regularly and you track your calories regularly, when your weight loss

plateaus, you have all of the data to go off of as far as where

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