Protein/carb/fat and macro ratios to loose the last bit of weight, these nunbers though?

blueeyez939

I am having a very hard time loosing my last 20lb I am 5'2" and 30 years old. I started off at 200lb about 5 years ago, lost about 70lb and now I have just been comfortably maintaining 130-135 for about 3 years now. Well, I have decided I really want to get rid of this last 20lb and this last but of chubbiness I have going on.... But, i seam to be having a much harder time with this than the first round of weigh loss...... So, I did a little research I have found that the right macro ratio can make the difference if loosing the last bit of weight? So, I figured out my body type and set my macros on MFP to match. One problem, that makes the numbers kinda unreasonable? Like, with the ratio at 30%carbs/40%protein/30% fat, my protein goal each day is 140 grams and that just seams crazy high to me? Surely that much protein couldn't be good for my liver, right? So, how do I do this? Just try to keep the actual macro percentages as close to goal as I can, like just make sure that 35% of my diet is protein and don't worry about the actual grams? I mean, the carbs and fat seam reasonable at 105g carbs and 47g fat? But I just don't know about 140g protein? These numbers just don't actually add up so how does MFP come up with these goal numbers? What do y'all think?

StealthHealth

blueeyez939 wrote: »

But, i seam to be having a much harder time with this than the first round of weigh loss.....

Yep that happens, the closer to ideal the harder it gets. 1st thing: Are you sure that 20lb is a reasonable loss goal. Maybe it is but double check. if 20lb is reasonable you should not need to resort to anything other than a moderate deficit and give it some time.

blueeyez939 wrote: »

So, I did a little research I have found that the right macro ratio can make the difference if loosing the last bit of weight?

(Within sensible ranges) macros don't seem to give any advantage in weight loss except that by finding the combination that fits your lifestyle can help with adherence.

blueeyez939 wrote: »

So, I figured out my body type and set my macros on MFP to match.

Body type (somatype) matching is a flawed concept and when recommend by a person of site can give an indication that the other information provided is crap.

blueeyez939 wrote: »

my protein goal each day is 140 grams and that just seams crazy high to me? Surely that much protein couldn't be good for my liver, right?

Probably more than is needed. I tend to go for the top of the range for protein and work on 1g per lb of lean body mass, but many people are successful on much lower. But, for healthy individuals, higher is not a health risk - just expensive.

Generally, I ignore MFP's macro recommendations and program in my own.

mgalovic01

I'd probably just examine my diet and try to find out where I could eat cleaner. Things like switching to whole grains, cutting back on sugar, and fried and greasy foods might help. Switch from vegetable oil to extra virgin olive oil. Prepare your own meals. It's too hard to eat well eating out. Check out how professional bodybuilders like Jay Cutler and Kai Green eat on youtube. Pinterest has lots of healthy and tasty recipes. I make a big pot of vegetable soup I eat throughout the week. It's low calorie and nutrient dense. Also, attack those trouble areas with targeted exercise.

StealthHealth

mgalovic01 wrote: »

I'd probably just examine my diet and try to find out where I could eat cleaner. Things like switching to whole grains, cutting back on sugar, and fried and greasy foods might help. Switch from vegetable oil to extra virgin olive oil. Prepare your own meals. It's too hard to eat well eating out. Check out how professional bodybuilders like Jay Cutler and Kai Green eat on youtube. Pinterest has lots of healthy and tasty recipes. I make a big pot of vegetable soup I eat throughout the week. It's low calorie and nutrient dense. Also, attack those trouble areas with targeted exercise.

No. None of this.

blueeyez939

I got the clean eating covered! That's how the first round of weight fell off! Lol I only eat food I prepare myself, couldn't tell you the last time I ate something white and I would starve before eating fast food or something fried.... Lol I virtually live off of yogurt, beans, vegetables and lean meat already.... That's why I feel like I'm having a hard time.... I eat good, I have a calorie deficit of 400-600 a day, but my body just won't go under 130 unless I'm starving all the time and only eating like 800-1000 calories a day, then I can get down to 120-125 but I can't ever maintain it longer than a few weeks because I'm starving constantly. Im trying to figure out how to get it off without starving so I might stand a chance at maintaining it lol

StealthHealth

Clean eating (whatever your interpretation of) is not necessary for weight loss. Certain foods may help yo feel fuller for longer and certain diets will promote health just as much as others will lead to health problems, but for weight (fat) loss the cleanliness of your food is irrelevant.

based on this:

blueeyez939 wrote: »

I got the clean eating covered! That's how the first round of weight fell off! Lol I only eat food I prepare myself, couldn't tell you the last time I ate something white and I would starve before eating fast food or something fried.... Lol I virtually live off of yogurt, beans, vegetables and lean meat already.... That's why I feel like I'm having a hard time.... I eat good, I have a calorie deficit of 400-600 a day, but my body just won't go under 130 unless I'm starving all the time and only eating like 800-1000 calories a day, then I can get down to 120-125 but I can't ever maintain it longer than a few weeks because I'm starving constantly. Im trying to figure out how to get it off without starving so I might stand a chance at maintaining it lol

I'd say that your issue is not a specific macro combination but one of accurate measurement and logging of you foods.

My guess is that when you say you have a 400-600 cal deficit your are actually eating at maintenance and when you at 800-1000 per day you are actually at a 500 deficit.