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.

Hello, happy Friday.

Welcome back. Guys, today we are going to talk about one thing that I think

will keep people who are dieting stuck quicker than anything or longer than anything, which is

untract meals or days.

When you are in a dieting phase, I cannot even stress enough how important it is to track

accurately and do that daily.

You can waste so much time and I did this for the absolute longest time.

I was paying a coach and this has been years ago like back in 2015 and I can't even

remember what I was paying each month, but it was a few hundred bucks.

It wasn't like it was a decent investment for me at the time.

I felt the money coming out. So I was paying for help, support, advice. I was competing. And we had just started working

together. She was the first coach I'd ever hired. I had just learned about macros. And I remember I was

crushing it through the week. And then the weekend would come. And I was so in this like old mindset where I would just try to like white knuckle through the week and then the weekend would come and I was so in this like old

mindset where I would just try to like white knuckle through the week and eat as little as

possible and then the weekend would come and we would do it up big time and so I was just thinking

oh I'm going to do the same thing and that's exactly what I did turn in my check my check-in sheet. And I hadn't lost any weight.

Nothing had moved. And this was like a couple weeks. And I'm like, no, I'm tracking everything.

...