Micronutrients vs macronutrients

michaelvalkos

I am going with a goal to lose weight. I hit good macros that are enough for me to lose weight 226/240/110 for protein/carbs/fat, but a lot of the time I am staying at the same weight, is it because maybe the Micronutrients are way off? Example, I eat a lot of cottage cheese because I like it and it has all of what I need, but it has a lot of sodium too. How important is micro compared to macro? Thanks!

cwolfman13

If you're not losing weight it's because you're eating too many calories...macros and micros make up your nutritional profile, but don't really have anything to do with weight management. Weight management is about energy in vs energy expended.

DanLoginov

michaelvalkos wrote: »

I am going with a goal to lose weight. I hit good macros that are enough for me to lose weight 226/240/110 for protein/carbs/fat, but a lot of the time I am staying at the same weight, is it because maybe the Micronutrients are way off? Example, I eat a lot of cottage cheese because I like it and it has all of what I need, but it has a lot of sodium too. How important is micro compared to macro? Thanks!

Agree with the other person, you're overeating. Find your BMR, maintenance calories and split them from there. You don't really need that much protein unless you're like me and trying to maintain as much muscle possible while losing weight for competitions. Just start from square one.

DanLoginov

DanLoginov wrote: »

michaelvalkos wrote: »

I am going with a goal to lose weight. I hit good macros that are enough for me to lose weight 226/240/110 for protein/carbs/fat, but a lot of the time I am staying at the same weight, is it because maybe the Micronutrients are way off? Example, I eat a lot of cottage cheese because I like it and it has all of what I need, but it has a lot of sodium too. How important is micro compared to macro? Thanks!

Agree with the other person, you're overeating. Find your BMR, maintenance calories and split them from there. You don't really need that much protein unless you're like me and trying to maintain as much muscle possible while losing weight for competitions. Just start from square one.

Just make sure you're in a caloric deficit.

courtneyfabulous

It's good to have a proper macros balance and micronutrients are definitely important too, but for weight loss to take place you must also make sure you are in a caloric deficit.

If I did the math correctly your total calories is something like 2850? That's pretty high even for a male to achieve weight loss unless you are an athlete.

Check your TDEE and BMR with this-

http://www.iifym.com/tdee-calculator/

Be honest about your activity level and exercise, don't overestimate.

You should eat less than TDEE but more than BMR. 500 calories less than TDEE will give you about 1 pound of fat loss per week.

courtneyfabulous

Sodium can definitely cause some water retention but if you eat about the same amount most days it shouldn't mask your results all that much. How long have you been tracking for?

DanLoginov

michaelvalkos wrote: »

I am going with a goal to lose weight. I hit good macros that are enough for me to lose weight 226/240/110 for protein/carbs/fat, but a lot of the time I am staying at the same weight, is it because maybe the Micronutrients are way off? Example, I eat a lot of cottage cheese because I like it and it has all of what I need, but it has a lot of sodium too. How important is micro compared to macro? Thanks!

Micronutrients are important too but I wouldn't say as much as macronutrients. Just try to have veggies with each meal, fruit as a snack and you should be fine. Also from what you have said, your daily calories are 2854. You sure this isn't maintenance calories? What's your weight and height?