help with what my macro's

kimdawnhayden

Maybe just take it down a 100 calories at a time and see if you lose weight. That way you'll have more wiggle room to work with instead of going all the way to 1200. If you start losing with less calories and stop then take it down another 100. Most people use the 40/30/30 macros. You can manually input those on MFP. Also if you don't have time to workout try to get extra steps in during the day. Take the stairs, park further away, get up from your desk and take a lap around the office. That sort of thing.

SezxyStef

biggsterjackster wrote: »

Asher_Ethan wrote: »

Everything SezxyStef is stating is correct. You can eat only carbs and still lose weight if you eat at a deficit. Some people find it's easier to stay in a deficit with certain macro ratios and I feel like that's what mirabelle is trying to express.

Exactly, I find it very easy, to stay within my calorie allowance when I eat a lot of protein. I would be super hungry all day by just eating carbs and end up going over my calorie allowance which then would cause weight gain. Less calories make you lose weight but how you set up your macros determines how much you lose or build muscle or fat, how much water you retain and I believe it has an effect on metabolism.

I was with you up to your macros determines how much you lose or build muscle.

Protein is a great thing for keeping you feeling fuller longer as is fat. Carbs are a great source of energy.

But building muscle is not dependent on eating enough protein...it is dependent on eating enough protein and doing a progressive load lifting program...

Not losing muscle is eating adequate protein and doing some form of resistance training.

Build fat comes from a calorie surplus not how your ratios are setup.

SezxyStef

Mirabelle1983 wrote: »

If people wanted scientific proof, they wouldn't be on a forum for "chatting"...
There's nothing wrong with anecdotal evidence, or opinions.. in fact isn't that what most people rely on when they visit here? Or this forum would be empty and everyone would be asking their doctor/nutritionist..

You obviously ARE here to argue as you quoted MY post to SOMEONE ELSE'S POST...and answered it - you didn't even ask me what I meant by saying macros matter to me.. you didn't ask why or how they mattered.

Anyway case closed, I won't be reading any of your further posts and won't be responding to them either.

as for you...you have no idea what people are here for...nutritionist are not medically trained and asking someone who has a piece of paper from a 2 day course they took on the internet (quite probably) is not a good place to start.

Neither is a General doctor...they get on average 6 hours of nutritional training in their entire school career (and that includes the specialist so an average doctor gets 2 hours) you need an up to date registered dietician for specifics on nutrition.

And I quote a lot...you agreed with something that was false so I killed two birds with one stone.

And yes there is something wrong with anecdotal evidence and opinions that are not based in fact...it causes yo yo dieting, people to get wrong information and at best not lose like they could (in a healthy manner) and at worst give up or do damage to their health.

And you are here to argue otherwise like the other person I quoted, who said nothing to the contrary to what I said, you replied with

"....no macros are no irrelevant for weight loss." when in fact they are irrelevant for weight loss.

ilex70

Ai. Is the benefit of protein really that controversial? No, you don't have to eat more protein to reduce your weight, but it does appear to be helpful overall.

A kind of general overview with links to multiple sources:

ajcn.nutrition.org/content/87/5/1558S.long

Body weight management is a complex task involving the interplay of behavioral components with hormonal, genetic, and metabolic processes. Protein has the potential to play a key role in several aspects of body weight regulation. The mechanisms by which increased dietary protein regulate body weight are multifactorial. However, taken together, evidence suggests that a moderate increase in dietary protein in association with physical activity and an energy-controlled diet may improve the regulation of body weight by 1) favoring retention or accretion of fat-free mass at the expense of fat mass at a similar physical activity level, 2) reducing the energy efficiency with respect to the body mass regained, and 3) increasing satiety.

An analysis of multiple studies:

ncbi.nlm.nih.gov/pubmed/25926512

Abstract
Over the past 20 y, higher-protein diets have been touted as a successful strategy to prevent or treat obesity through improvements in body weight management. These improvements are thought to be due, in part, to modulations in energy metabolism, appetite, and energy intake. Recent evidence also supports higher-protein diets for improvements in cardiometabolic risk factors. This article provides an overview of the literature that explores the mechanisms of action after acute protein consumption and the clinical health outcomes after consumption of long-term, higher-protein diets. Several meta-analyses of shorter-term, tightly controlled feeding studies showed greater weight loss, fat mass loss, and preservation of lean mass after higher-protein energy-restriction diets than after lower-protein energy-restriction diets. Reductions in triglycerides, blood pressure, and waist circumference were also reported. In addition, a review of the acute feeding trials confirms a modest satiety effect, including greater perceived fullness and elevated satiety hormones after higher-protein meals but does not support an effect on energy intake at the next eating occasion. Although shorter-term, tightly controlled feeding studies consistently identified benefits with increased protein consumption, longer-term studies produced limited and conflicting findings; nevertheless, a recent meta-analysis showed persistent benefits of a higher-protein weight-loss diet on body weight and fat mass. Dietary compliance appears to be the primary contributor to the discrepant findings because improvements in weight management were detected in those who adhered to the prescribed higher-protein regimen, whereas those who did not adhere to the diet had no marked improvements. Collectively, these data suggest that higher-protein diets that contain between 1.2 and 1.6 g protein · kg-1 · d-1 and potentially include meal-specific protein quantities of at least ∼25-30 g protein/meal provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes; however, further strategies to increase dietary compliance with long-term dietary interventions are warranted.

Two articles about a more recent study that found higher protein intake lead to improved body composition; more muscle and less fat:

runnersworld.com/fridge-wisdom/study-protein-could-be-key-to-weight-loss-muscle-gain

https://sciencedaily.com/releases/2016/01/160127132741.htm

SezxyStef

ilex70 wrote: »

Ai. Is the benefit of protein really that controversial? No, you don't have to eat more protein to reduce your weight, but it does appear to be helpful overall.

A kind of general overview with links to multiple sources:

ajcn.nutrition.org/content/87/5/1558S.long

Body weight management is a complex task involving the interplay of behavioral components with hormonal, genetic, and metabolic processes. Protein has the potential to play a key role in several aspects of body weight regulation. The mechanisms by which increased dietary protein regulate body weight are multifactorial. However, taken together, evidence suggests that a moderate increase in dietary protein in association with physical activity and an energy-controlled diet may improve the regulation of body weight by 1) favoring retention or accretion of fat-free mass at the expense of fat mass at a similar physical activity level, 2) reducing the energy efficiency with respect to the body mass regained, and 3) increasing satiety.

An analysis of multiple studies:

ncbi.nlm.nih.gov/pubmed/25926512

Abstract
Over the past 20 y, higher-protein diets have been touted as a successful strategy to prevent or treat obesity through improvements in body weight management. These improvements are thought to be due, in part, to modulations in energy metabolism, appetite, and energy intake. Recent evidence also supports higher-protein diets for improvements in cardiometabolic risk factors. This article provides an overview of the literature that explores the mechanisms of action after acute protein consumption and the clinical health outcomes after consumption of long-term, higher-protein diets. Several meta-analyses of shorter-term, tightly controlled feeding studies showed greater weight loss, fat mass loss, and preservation of lean mass after higher-protein energy-restriction diets than after lower-protein energy-restriction diets. Reductions in triglycerides, blood pressure, and waist circumference were also reported. In addition, a review of the acute feeding trials confirms a modest satiety effect, including greater perceived fullness and elevated satiety hormones after higher-protein meals but does not support an effect on energy intake at the next eating occasion. Although shorter-term, tightly controlled feeding studies consistently identified benefits with increased protein consumption, longer-term studies produced limited and conflicting findings; nevertheless, a recent meta-analysis showed persistent benefits of a higher-protein weight-loss diet on body weight and fat mass. Dietary compliance appears to be the primary contributor to the discrepant findings because improvements in weight management were detected in those who adhered to the prescribed higher-protein regimen, whereas those who did not adhere to the diet had no marked improvements. Collectively, these data suggest that higher-protein diets that contain between 1.2 and 1.6 g protein · kg-1 · d-1 and potentially include meal-specific protein quantities of at least ∼25-30 g protein/meal provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes; however, further strategies to increase dietary compliance with long-term dietary interventions are warranted.

Two articles about a more recent study that found higher protein intake lead to improved body composition; more muscle and less fat:

runnersworld.com/fridge-wisdom/study-protein-could-be-key-to-weight-loss-muscle-gain

https://sciencedaily.com/releases/2016/01/160127132741.htm

I totally agree...protein is a great thing to help you feel fuller longer and when people post "i am hungry all the time" my general advice is either eat more protein or more in general.

My point is that macro's in whatever ratio do not mean weight loss...calorie deficit does.