macros

maschauer1

I am wondering if I should try to hit certain macros to lose weight? Do you use them? Or just count calories? Thanks

irongrinder

check out http://iifym.com/ that will help you

mabug01

I use macros because I think it's important for women our age to get all of our nutrients in for the day. I go with the RDA of 0.8 g of protein per 1 kg of weight, which for me is about 75 grams per day and 20% of my calorie count. Many people eat more protein, but excess protein overworks the kidneys and younger people might be able to get away with that, but why should we take the chance? I eat 50% carbs which come from high fiber sources such as beans, in order to avoid insulin problems; and that leaves 30% for healthy fats. I also track sodium (keep it low) and potassium (try to reach the RDA). I also aim for 35 grams of fiber a day. When I began to eat the correct amount of protein and fiber, (both were too low when I first started dieting), I found I was much more sated throughout the day and calorie restriction became easier.

Liftng4Lis

In the beginning, I only worried about calories. Now I like to make sure I get enough protein. Still don't concern myself too much with carbs or fat.

Elise4270

I follow the iifym. Its made a difference in my energy level and hunger. And I weigh my food. Seems to be working for me.

BWBTrish

I pre-plan my food ( mostly the night before but sometimes further ahead)

What i do is this.

1. What do i want to eat and hit my calorie goal
2. plan the day meals and snacks at MFP.
3. Look at the end result and see if i am low on something like protein...( i like to hit that one as high as possible)
4. swap something for more protein or fiber etc. But try to stick around my calorie goal.
5. The actual day, tweak if i have too. Mostly it is just change the oz/grams to the right amounts. Sometimes i have to add something to add up the calories when i have trained more and have burned more calories when i thought i would.

In the beginning it was getting used too.

Now piece of cake lol. After dinner i sit down and fill in what i eat the next day. Just 5 to 10 minutes a day that's all it takes for me.

And i like to do it this way.
So yes macros is important for me, but i have a certain system to accomplish the right amounts

I bet like most people here

maschauer1

mabug01 wrote: »

I use macros because I think it's important for women our age to get all of our nutrients in for the day. I go with the RDA of 0.8 g of protein per 1 kg of weight, which for me is about 75 grams per day and 20% of my calorie count. Many people eat more protein, but excess protein overworks the kidneys and younger people might be able to get away with that, but why should we take the chance? I eat 50% carbs which come from high fiber sources such as beans, in order to avoid insulin problems; and that leaves 30% for healthy fats. I also track sodium (keep it low) and potassium (try to reach the RDA). I also aim for 35 grams of fiber a day. When I began to eat the correct amount of protein and fiber, (both were too low when I first started dieting), I found I was much more sated throughout the day and calorie restriction became easier.

maschauer1

maschauer1 wrote: »

mabug01 wrote: »

I use macros because I think it's important for women our age to get all of our nutrients in for the day. I go with the RDA of 0.8 g of protein per 1 kg of weight, which for me is about 75 grams per day and 20% of my calorie count. Many people eat more protein, but excess protein overworks the kidneys and younger people might be able to get away with that, but why should we take the chance? I eat 50% carbs which come from high fiber sources such as beans, in order to avoid insulin problems; and that leaves 30% for healthy fats. I also track sodium (keep it low) and potassium (try to reach the RDA). I also aim for 35 grams of fiber a day. When I began to eat the correct amount of protein and fiber, (both were too low when I first started dieting), I found I was much more sated throughout the day and calorie restriction became easier.

maschauer1

Thanks. I adjusted my goals. I am 95% a vegan so I eat tons of plants so I know about fiber.