Just calories- Not macros
BeSummerShine
Posts: 59 Member
Can I still loss a decent amount of weight with just counting calories and not so much paying attention to my macros?
I’m 157 and trying to get down to 140. Female, 27 years old.
I’m 157 and trying to get down to 140. Female, 27 years old.
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Replies
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Yes. Macros are calories in disguise, anyway.
Protein and carbs are 4 calories per gram.
Fat is 9 calories per gram.6 -
I just let my macros fall wherever and eat what I want hadn't hindered my progress so far. You may find certain macros help you feel fuller though so that when you can play around with them a little.5
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Yes. Weight loss is calories in vs. calories out.4
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Yep!
Calories for weight maintenance.
Macros for satiety and minimums for health.
:drinker:1 -
I just let my macros fall wherever and eat what I want hadn't hindered my progress so far. You may find certain macros help you feel fuller though so that when you can play around with them a little.
This is the only reason I pay attention to macros... if I’m eating around the same Cals, but suddenly feeling ravenous whereas before I was fine, often the answer can be found in my macros.
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Thus need more protein to feel fuller longer imo1
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I have just been tracking overall calories and getting my protein minimums for a few years now - the mix of carbs and fat (within reason) haven't mattered.2
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There is a lot of new science out there that suggests calories are not all equal. Complex carbs are not ideal if you are trying to lose weight, especially visceral fat that is retained in the back and belly. The goal shouldn’t be just about losing weight but living a healthy lifestyle.
I could have a calorie deficit and eat only ricekrispy treats. I might lose weight initially, but my body won’t be able to sustain that and other health problems, like type 2 diabetes may show up.
Macros are important for long term health29 -
granitepeak1981 wrote: »There is a lot of new science out there that suggests calories are not all equal. Complex carbs are not ideal if you are trying to lose weight, especially visceral fat that is retained in the back and belly. The goal shouldn’t be just about losing weight but living a healthy lifestyle.
I could have a calorie deficit and eat only ricekrispy treats. I might lose weight initially, but my body won’t be able to sustain that and other health problems, like type 2 diabetes may show up.
Macros are important for long term health
There are lots of people who have success losing weight and gaining fitness while eating foods like beans, grains, vegetables, and fruits (complex carbohydrates). It's hard to think of many healthful diet patterns that don't include complex carbohydrates, so I'm not sure exactly what you're recommending to OP - a diet based on meat and oil?10 -
granitepeak1981 wrote: »There is a lot of new science out there that suggests calories are not all equal. Complex carbs are not ideal if you are trying to lose weight, especially visceral fat that is retained in the back and belly. The goal shouldn’t be just about losing weight but living a healthy lifestyle.
I could have a calorie deficit and eat only ricekrispy treats. I might lose weight initially, but my body won’t be able to sustain that and other health problems, like type 2 diabetes may show up.
Macros are important for long term health
Generally it's recommended with weight loss to make sure to get enough protein and fats, which tends to make carbs fall in line. Most people who are eating in a calorie deficit really have to focus on this or nutrition suffers due to just plain old lack of calories. However, lots of people are active enough to eat quite a lot of carbs/treats/breads etc with no adverse effects on weight or metabolic issues like diabetes.
Careful what you say round these parts.
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
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I’m saying look at the science. Fruits and veggies, Whole Foods are good, but be careful with excess sugars. Complex carbs like breads, processed and refined sugars should looked at in moderation. I have lost over 65 pounds and ran several sl marathons and experienced several ups and downs through the process. My body responds best with limited (not eliminating) carbs especially processed and refined carbs. My point being paying attention to macros is important, a simple calorie in calorie out concept is not a complete picture approach.16
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@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.15 -
BeSummerShine wrote: »Can I still loss a decent amount of weight with just counting calories and not so much paying attention to my macros?
I’m 157 and trying to get down to 140. Female, 27 years old.
Of course, thousands and thousands of people have lost weight without having a remote clue of what there macros are. The only people who would know what there macros are would be calorie counters and I'd say calorie counters are in the minority in regards to people losing weight.
I haven't counted calories in years and am only vaguely aware of my macros and I drop my winter fluff every spring.7 -
OP I'm 7ish years into this whole process and I've never focused on macros. I've hit my weight and health goals with no problems, just by focusing on my calorie intake and then eating a fairly balanced diet that includes all of the foods that I enjoy eating. When I spot check I'm currently at 200g+ carbs a day.
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granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
OP didn't ask about health, she asked about losing weight.
I did a lot of research as well, lost 20 lbs, and have been maintaining for 2 years. I was specifically interested in the Blue Zones, where they (like most traditional cultures) eat a relatively high carb diet and have excellent longevity. I eat @ 50% carbs, including fruits, veggies, pasta, bread, rice, potatoes, and treats. I feel great. I'd love to see all the "clear" science that shows complex carbs lead to visceral fat, I've never seen anything like that. My body responds best to lots of fiber-rich, nutrient dense carbs, with a reasonable amount of protein and fat.
No one here said macros don't matter for anything, in fact most responses said they did. But they focused on what OP asked, which was if macros affect weight loss, which they don't.
ETA: I've never seen anyone define "complex carbs" as bread and refined carbs. All the evil adjectives relating to carbs are pretty open to interpretation anyway, but I've always seen complex carbs defined as "good" carbs like whole grains, whereas simple carbs are processed stuff and sugar.8 -
granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
The initial statement was the complex carbohydrates were not ideal, now you seem to be amending that to say that we should avoid "excessive" complex carbohydrates.
What would you define as "excessive" and what science are you referring to?
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janejellyroll wrote: »granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
The initial statement was the complex carbohydrates were not ideal, now you seem to be amending that to say that we should avoid "excessive" complex carbohydrates.
What would you define as "excessive" and what science are you referring to?
Of course, excessive carbs would likely mean excessive calories - which is the real problem.
Granitepeak, as long as one stays in calorie deficit - weight loss happens.
Look at this guy, carbs carbs and more sweets, bread and complex carbs:
https://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
Not an ounce of fat on his visceral.
Check out his current images on page 67:
https://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p67
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granitepeak1981 wrote: »I’m saying look at the science. Fruits and veggies, Whole Foods are good, but be careful with excess sugars. Complex carbs like breads, processed and refined sugars should looked at in moderation. I have lost over 65 pounds and ran several sl marathons and experienced several ups and downs through the process. My body responds best with limited (not eliminating) carbs especially processed and refined carbs. My point being paying attention to macros is important, a simple calorie in calorie out concept is not a complete picture approach.
The bread I ate this morning had 10g of protein and 8g of fiber, as well as some micros like 20% of my daily intake of magnesium and zinc (2 slices). I fail to see why this wouldn't be a good addition to my daily menu, especially since paired with cheese it kept me full all morning for a total of 270 calories.
Your body may respond better with a limited carb intake but that definitely doesn't apply to everyone. It's fine to share your personal experience and offer suggestions, but to make statements like 'complex carbs are not ideal if you are trying to lose weight' is not correct and you lose credibility.
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cmriverside wrote: »janejellyroll wrote: »granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
The initial statement was the complex carbohydrates were not ideal, now you seem to be amending that to say that we should avoid "excessive" complex carbohydrates.
What would you define as "excessive" and what science are you referring to?
Of course, excessive carbs would likely mean excessive calories - which is the real problem.
Granitepeak, as long as one stays in calorie deficit - weight loss happens.
Look at this guy, carbs carbs and more carbs:
https://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
Yeah, I would say anything "excessive," by the very definition, would be too much. The point is where you decide something is "excessive," I would say that if it isn't crowding out the protein and fat you need and you aren't going over your calorie goals, then your carbohydrate intake probably isn't "excessive," especially if we're talking about complex carbohydrates, which are often rich in vitamins and/or fiber.3 -
granitepeak1981 wrote: »I’m saying look at the science. Fruits and veggies, Whole Foods are good, but be careful with excess sugars. Complex carbs like breads, processed and refined sugars should looked at in moderation. I have lost over 65 pounds and ran several sl marathons and experienced several ups and downs through the process. My body responds best with limited (not eliminating) carbs especially processed and refined carbs. My point being paying attention to macros is important, a simple calorie in calorie out concept is not a complete picture approach.
You're saying look at the science, but you're just posting your own anecdotal experience to support. I've lost over 40 pounds, maintained it for years, and have also run several marathons and my body runs best on a carbohydrate-rich diet. My results seems to be very similar to yours, but my personal takeaway on diet is the opposite.
You can find people with all kinds of experiences, so instead of talking about your personal experience, share the science with us.4 -
granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
Please provide references to this mountain of scientific data of which you speak.
Broad strokes, it's hard to argue with the philosophy of eating "healthier" is better than not, but this is going to mean different things for different people and be irrelevant in the purest mechanism of weight loss. Like others said, don't project your preferences onto others with the vague backing of "it's science" without having some actual evidence to support your claims.6 -
granitepeak1981 wrote: »There is a lot of new science out there that suggests calories are not all equal. Complex carbs are not ideal if you are trying to lose weight, especially visceral fat that is retained in the back and belly. The goal shouldn’t be just about losing weight but living a healthy lifestyle.
I could have a calorie deficit and eat only ricekrispy treats. I might lose weight initially, but my body won’t be able to sustain that and other health problems, like type 2 diabetes may show up.
Macros are important for long term healthjanejellyroll wrote: »There are lots of people who have success losing weight and gaining fitness while eating foods like beans, grains, vegetables, and fruits (complex carbohydrates). It's hard to think of many healthful diet patterns that don't include complex carbohydrates, so I'm not sure exactly what you're recommending to OP - a diet based on meat and oil?
Yes, when I was in Costa Rico for 6 weeks that is mostly what I ate and I dropped a size without even trying.
I ate so much tropical fruit - mangoes all day long, a banana or two a day, pineapple as much as I could.
But during that time I got no calories at all from dairy or red meat, very little from poultry, and less calories from fats than I usually do.6 -
Thank you guys for the feedback.
Since on my journey, I tried to really cut carbs as it seems to be what people are having the best results with. However, I was exhausted all the time. So now I’m trying to figure out a balance. My body does seem to hold onto carbs more so I do want to limit just not to the extent I was.0 -
Ppl lose weight when they cut carbs because you retain water - carbs take more water to process/digest than other macros3
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BeSummerShine wrote: »Thank you guys for the feedback.
Since on my journey, I tried to really cut carbs as it seems to be what people are having the best results with. However, I was exhausted all the time. So now I’m trying to figure out a balance. My body does seem to hold onto carbs more so I do want to limit just not to the extent I was.
Who are these people? And best results for what? Water weight loss or actual fat losses? How many of these people are successfully maintaining long term on low carb woes? What's their re-gain rates after two years? Five years?
I know a handful of people in 'real life' who've done the low carb thing in its various forms-all are yo-yo dieters who regain the lost weight as soon as they get past the honeymoon phase of the plan and get burned out from the restrictions of not being able to eat foods that they like.
Not trying to pick on low carbers, I promise
Just realize that there's a dismal success rate across the boards for long term weight management adherence. Since we know the odds are already stacked against us, it makes sense to try and do this whole thing as simply and as sustain-ably as possible. Learning how weight management actually works (CICO), learning how to fit in the foods you enjoy eating into your calorie targets, learning how to make realistic and sustainable changes that you can do for 20, 30 40+ years from now. 6 -
deannalfisher wrote: »Ppl lose weight when they cut carbs because you retain water - carbs take more water to process/digest than other macros
... and to store... 4:1 water:glycogen storage in muscle & liver. Hence depleting glycogen stores accompanied by loss of water weight.
ETA: There is nothing wrong with being fully hydrated, and glycogen storage is AWESOME. This is NOT something to avoid!2 -
I'm all over the place in my macros which I sometimes take note of at the end of a food logging day; just as an afterthought and never for meal planning. I enjoy both days - high carb days and low carb days with higher fat days. I'm not a big do'er of high protein days or Keto because I've learned that I need my carbs to fuel my lifestyle and fitness requirements.
My standard and unsolicited advice is to relax and approach your eating to fuel your body and meet your satiety needs, letting the macro chips fall where they may. You'll find your macro sweet spot this way - intuitively eating - and your gut and mind will thank you.1 -
BeSummerShine wrote: »Can I still loss a decent amount of weight with just counting calories and not so much paying attention to my macros?
I’m 157 and trying to get down to 140. Female, 27 years old.
Sure... I've lost 77lbs doing just that.. on track to drop roughly 3 more pounds (2% of current body weight), which not only will be a total of 80lbs lost, but also all done by only tracking calories, weighing, measuring and logging my food and drink intake.
As I've now reached a healthy weight, it's more about body composition now.. so I'll be readdressing and assessing my calorie intake, probably looking more towards tracking macros and not exclusively calories, working on fitness goals and building lean mass rather than just shedding pounds and reducing BF %.
But for pure, unadulterated weight loss, calories in/out or energy consumed is perfectly fine; but I would caution against just eating junk foods with little to no nutritional value. While calories matter, and are technically all the same, where those calories come from has a huge effect on your health and wellness.1
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