HOW IMPORTANT ARE MACROS FOR WEIGHT LOSS
Ok, here are 4 Reasons Macros Are Not Helping You Lose Weight.
But first, let’s take it back a little.
You’ve probably heard about counting macros at some point by now.
Maybe you’re not 100% sure what counting macros is.
Maybe you’re not 100% you calculated your right Macros.
And maybe that online calculator you found spit out some iffy numbers you’re not quite sure are right.
But you’ve seen girls all over social media getting amazing results from counting macros.
So, you go ahead and give it a go anyways.
And after about a week or so, you’re still not sure if you’re doing it right because you’re hungry, not losing weight, or notice any changes.
Counting macros can get technical, but after counting and tracking for years, there’s nothing I want more than to simplify counting macros for you.
When I hired my first coach, I went from 145 pounds to 118 in 11 months.
And after gaining 41 pounds back a year and a half later, I lost the weight again and went from 159 pounds to 148 pounds in 6 weeks.
Counting macros really does work, but sometimes it doesn’t.
Let’s talk about that. Here’s a list of 4 reasons macros are not helping you lose weight.
You’ve been dieting for months
If you’ve been eating under your maintenance calories for months, it will do your body no good to continue eating at deficit calories.
Give that glorious body a break so that when it does come time to eat in a deficit, you can start dropping body fat.
Some women eat under 1200 calories daily when their maintenance calories are probably in the upwards of 1800, 1900, 2000, and up calorie range.
YES, upwards of 2,000 calories.
If you’re not seeing progress in your pictures, clothes, measurements, or the scale, bump up your calories to maintenance and stay there for a couple of months.
Your Macro Ratio isn’t right
There are a ton of macro calculators out there.
And after searching and searching for the perfect one, you’ll notice some macro ratios are different than others.
If you calculated your macros through an online calculator, you’re probably good to go, but if you calculated your macros through a formula and want to double-check, here you go.
There’s a ton of emphasis on how much protein you should eat.
One gram per pound, less, more?
I want to make this stupid simple for you.
Recommended protein intake ranges from 1.6 – 2.5 grams per KG.
1 LB = 2.2 KG
In the past, I’ve always kept my protein intake toward the middle.
But over the past 4.5 years, I’ve been eating a more plant-based diet, so the lower to mid-range works great for me.
But let’s create an example because I always feel like they help out so much more.
Let’s say we have a 150-pound (68KG) female; her protein intake would be 109 grams of protein – 170 grams per protein.
150 pounds/2.2 = 68 Kg
68 *1.6 = 109 grams of protein
68 * 2.2 = 170 grams of protein
Perfect, now that’s a huge range, how do you know which range you’re supposed to eat?
If you’re in a deficit, it’s recommended you eat on the higher end because you have more muscle to preserve and on the lower end if you are looking to build muscle.
What if You’re a Vegan?
As someone who’s been eating more plant-based the past 4.5 years, you can definitely get away with eating 1.6 grams per KG.
I love experimenting with new tofu recipes, and ever since my mom bought an air fryer, my tofu game got real serious.
I’m still learning, so if you have any favorite recipes, feel free to share. I’m currently loving an alfredo pasta made from tofu, served over black bean pasta! I mean, that’s over 70 grams of protein in that meal alone.
If you’re hitting your calorie goal and protein intake, does fat matter?
Is too much fat bad for you?
While too much fat isn’t bad, too little fat can actually do some harm. Fats make up your sex hormones, and eating low fats can send your hormones out of wack, which can lead to losing your period.
So what’s the minimum amount of fat you should eat? At least .8 grams per KG.
Let’s look back at our 150-pound (68 KG) woman as an example.
150 pounds/2.2 = 68 Kg
68 Kg x .8 = 55 grams of fat
Aim to eat no less than the minimum amount of fat recommended for your body weight.
You’re Guessing too much
Accidentally underestimating a tablespoon of peanut butter, oil, or avocado wrong can put you right out of your deficit.
Before you get ahead of yourself and start guesstimating, I recommended tracking everything for your first couple of weeks until you start getting the hang of things.
You can check out how to use a food scale to track your macros here.
Usually, it takes a day or two before it all makes sense.
And if you don’t want to weigh anything, by all means, eat frozen meals for a week and scan the barcode away, you really can’t go wrong tracking there. The key here is to track what you’re eating.
Such a super simple hiccup that can be fixed.
There is no Consistency
Last but not least, one of the main key factors that can crumble your goals like a piece of paper is…
Flip-flopping your macros.
And of course, I was guilty of this, are you kidding me. I can’t tell you how many times I’d scroll through social media and think. Hm? Maybe I should be eating more, no less; my macros must be wrong.
Listen here, miss; you won’t know the answer to this unless you’re consistent and follow the tips I mentioned above.
Stick to your macros for at least two weeks before you go and try flip-flopping things around.
Protein and fat are essential macronutrients
If you’re a complete beginner still scratching your head, trying to figure things out, go ahead and focus on hitting your calorie goal, protein range, and not going under your recommended fat intake.
Counting macros can feel slightly confusing in the beginning, but in the long run, it’s so worth it.
So stressing over the hitting your macros to the exact gram right should not be your priority.
if a piece of rice or dangling noodle falls off your plate, let it go, let it go, let it goooooo. (Yes, I did)
Conclusion for macros and weight loss
Counting macros for weight loss works!
And if it’s not working for you, have you spend enough time eating at your maintenance calories?
Are you getting in enough protein and fats?
Are you being a tiny bit lazy and doing a lot of guesswork?
Or are you not being consistent with your macros and making them dance around too much?
Which of these 4 reasons are behind why macros are not helping you lose weight?
MORE Macronutrient POSTS & OTHER POSTS YOU MIGHT LIKE:
- 9 Painful Weight Loss Mistakes Stopping You From Losing Weight
- How to Easily Use a Food Scale to Track Your Macros
- The Best Tips for Counting Macros: Even If You’ve Never Tracked Macros Before
- 9 Tips to Conquer Feeling Beatdown by Unhealthy Weekends
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