As a coach, I have chosen to use macros to help my clients reach their health and fitness goals. I like macros for a number of reasons. First off, you will learn so much by watching what you eat and measuring your foods. You will learn what macros (protein, fat and carbs) are in each food. You will learn what good portion sizes look like. You will learn to make healthier choices as you decide what to eat each day. I believe you will have a healthier mindset as you aren't excluding any food group. You really can have any food! You just need to juggle the macros around to make sure it fits while hitting your numbers. You need to consistently hit your numbers within 10 grams for carbs/protein and 5 grams for fat.
Counting macros focuses on protein, carbs and fat instead of just calories so that you can build muscle and lose weight. It can be a slower process than a cleanse or just counting calories because you are eating to maintain muscle mass and to build! Losing 1-2 pounds a week is what you are aiming for but more important than the numbers on the scale is how your body feels each morning when you wake up, how your clothes feel, and lastly, your body fat percentage.
I don’t want you to feel like you can’t eat anything or that you are seriously deprived while eating this way. If you are craving a piece of pizza, fit it in your day! You might not be able to have as many pieces as you’d like but you should be able to have at least a piece, maybe two! You might need to have less fat in your other meals to make up for the larger amount of fat in the pizza, but you should be able to make it work!
Every night before bed, I have to have a treat while watching TV. I make sure to make it fit! I usually have a Noosa (yogurt) or a big bowl of strawberries with milk and brown sugar, or vanilla ice-cream with berries. Yummmmm!!!
I’m hopeful you will enjoy this more flexible way of dieting and if you have any questions at all, please let me know!!!
Frequently Asked Questions: 1.) How am I supposed to eat that much protein? This is probably the number one question I get asked! It’s the first question I asked when starting my macro journey! When you are working out and building muscle, you need more protein to help you build and repair the muscles you are tearing apart during your work-out! If you have goals to get stronger, make hitting that protein number a high priority! You will see more strength gains when your nutrition supports your work-outs!
Some tricks that have helped me are to meal prep a big batch of yummy shredded pork/chicken that I can use for lunches throughout the week. I can put some in a salad, flour tortilla (Trader Joes ones are the bomb.com!), corn tortilla (get extra thin so you can have more!), grilled cheese sandwich, or a panini. Here are some other ideas if you are low on protein one day:
2.) What if I overeat one day? This can happen and the last thing I want you to do is get upset and end up binging. Even if you went over by 100 grams of carbs one day, it is not a loss. You can simply take away 25g of carbs each day for the next four days. You can’t look at this as black and white. Some days we are more hungry… and some days we don’t have as much self control. Make it work and don’t get discouraged. If you do end up binging, just start fresh the new day and learn from your mistakes.
3.) Do I need to buy anything new? Yes, you need to buy a food scale. That is going to be the most accurate thing. You can also buy the paid MyFitnessPal app if you would like. I just use the free app.
4.) What if I’m not seeing changes? Before you decide that you aren’t seeing changes, stick to these numbers for a month. Again, I am not lowering your calories by an insane amount because I want this to be doable. I don’t want this to turn into a yo-yo diet experience. Stick with me through this and I will help you lower your body fat while building your muscle!!