When to pay attention to macros

sbl1881

Last question of the day...

I am looking to lose the last 10-15 lbs and wondering if watching macros will help get me to my goal. I'm 5'3, female and currently at 137. I have been in a calorie deficit, which was working, but always seem to stall out in the mid 130's. Previously, I'd get frustrated and go back to old routines, but this time I want to see it through.

I was thinking of going to 40% protein, 30% carbs, 30% fat to try and get more lean. Is that a good split? I put together a "sample" log for tomorrow going this route and I think it's doable.

I don't do any lifting - only running, HIIT boxing classes or strength training with Sworkit and resistance bands. None of these are more than 60 minutes/day.

Thanks!!

MelaniaTrump

Have a mixed greens salad for lunches. That helped me break a plateau.
I am 60% carbs and losing, so I won't be help w/ macros.
Beans, lentils, quinoa, barley, farro, etc. They keep me toasty full.

arditarose

I'm 5'4" and the mid 130s is always a sticking point for me, then again at 130. I find that I have to get SUPER diligent and strict. Little room for error. If you're in a deficit you'll lose. If you want to get "lean" you should be doing some sort of resistance training. Macros come in to play here as you'll want a decent amount of protein to help preserve lean body mass. .8-1g per pound of lbm is a good place to start, or even per pound if you like protein. .35 or so in fat, the rest in carbs.

Lovee_Dove7

The macros that work best for me are like this:
protein - Lean Body Mass number (my LBM is 115lbs) in grams, so 115g protein
fiber intake - 35g/day or more using chia/flaxseed and beans/legumes to get me there
non-starchy veggie intake - 150g per meal, or 450g/day divided however
Carbs - minimal at 150g or less. I will allow for more carbs if I need them to fuel my workouts, but still keeping a minimum
Fat and Calories - these just fall into place when I select the above macro and food intakes - 45-50%fat and about 1700 calories (more if I increase the carb macro)

This yields a 2lb or more loss each week, doing moderate exercise (daily walks, lifting 3-5X/week 30min, some cycling). I am 47yo and 5'7"

kommodevaran

No macro split makes you thinner than others, but a good split for you can make you feel fuller, and thus less prone to overeat/stop eating at a deficit. Your loss is supposed to slow down as you approach goal, and you will have to be more careful with your logging, as your margin of error is getting smaller.

Michael190lbs

Look at my diary- Daily Macros- weekly calories .6-1.5 g protein, .3- .8g fat and carbs to fill in the rest of caloric intake. I typically keep carbs under 150g but adjust when muscles look flatter. These numbers keep my hunger satisfied, body looking awesome, energy through the roof, and performance awesome!! Find out what works for you and stick to it!!