Protein - food balance

petete101

Hello everyone, I’m trying to get to the bottom of what I could be doing wrong. I was very close to my goal weight last year but I was exercising a lot. I still do but not in the same intensity and have gained 15lbs of what I have lost. I have never been able to tone either by doing Hiit or weight lifting. I am thinking macros are my issue. Since you all have such great success stories, what have you done in regards to Protein / carbs / fat? I am 39, female, 5’2” and right now at 160lbs. Your help would be appreciated!

motivatedmartha

What are you eating. If you want to lose eat at a deficit - if you want to maintain eat at maintenance. Your previous high intensity exercise was burning more calories than what you are doing now so you have to eat less or you will gain weight. Plug your stats in and follow mfp guidance as to calorie intake. Exercise is only part of the equation although if you return to the level of exercise at which you lost you probably will again as you will be burning more than you are eating. Good luck, attack it before it is more than 15lbs.

tecat810

I am 5’3, 146 and losing, and do a 35 protein, 35 carb, 30 fat split. It is a challenge to hit, so I try to get all three in the 30’s, are as close to it. Upping my protein has helped me from how I was eating before.

petete101

Thank you very much for your response!

AnnPT77

It really makes more sense nutritionally to set your macro percentages based on your size (lean body mass or healthy goal weight), rather than by percentage. (The MFP default percentages aren't bad for most people, but you're saying you want to focus on nutrition a little more deeply, which is why I mention this.)

This is a good thread about how to think about macros:

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/

Personally, with a goal weight around 120 at 5'5", in maintenance I strive for a minimum of 100g protein daily, 50g fats (a much as possible of that from things like nuts, olive oil, avocados, etc.), plus at least 5 and ideally 10+ servings of veggies & fruits . . . but that's just me.

People call lots of things HIIT, so I'm not sure what you were doing, but in general specific strength training (a good bodyweight training program, or weight lifting) is going to be more effective for what most people refer to as "toning". There's a good thread here about picking a strength program:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

Improving body composition (building stronger, firmer muscles and losing enough fat so that they show just the right amount) is what people usually really mean when they talk about "toning". That's an inherently slow process, especially for women, and especially as we age (I'll be 63 this week!). With a good training program, the right calorie level, good nutrition (especially protein) and persistence, you will see results . . . but patience and persistence are needed.

Calories for weight management + balanced eating for nutrition + exercise for strength and fitness = best odds of long-term good health and appearance.

Best wishes!