Tracking macros!

ladyamparo77

I am new to tracking my macros, and have been working to hit my protein numbers. How have you been doing with tracking macros, and are you seeing results?

bubus05

I am tracking macros, mainly trying to keep my carbs down not too worried about fat/protein. i have seen great results but for my diet I have to keep a close eye on macros. I have lost a lot of weight roughly 25% body mass in the past eleven months, but TBH It may have been more to do with me being in calorie deficit than tracking macros. I am keto, kind of believe its principle idea, but found that if I keep my calorie intake in check I drop the pounds just as well even on my 'cheat high carb days'. Whether having to track macros or not really depends on what kind of diet you want to use. Some say calorie deficit is enough in itself regardless of your macros, that's probably true, the question is how to get there and keep it sustainable. Keto is one way to do it among other strategies, I guess you just have to decide.

AnnPT77

What results are you seeking?

Many people here don’t track macros, and are happy with that. Others track some quite closely (usually protein or carbs), and don’t worry about the others.

Calories directly determine body weight.

Nutrition is important for health, body composition (such as ability to build muscle to one’s genetic potential while following a good strength training program. Nutrition can also affect appearance, through things like complexion, hair growth, and the like.

Macronutrients are the foundation of nutrition, but not the whole story.

Obviously, some people need to track macronutrients (or other aspects of nutrition) more carefully, because of health problems. Diabetes is one example among many.

Nutrition can indirectly affect weight management, via energy level or appetite. Sub-par nutrition can reduce energy level, trigger fatigue, so make us do less in daily life, rest/sleep more, or reduce exercise intensity. (This can be obvious, or quite subtle.) In some cases, poor nutrition can trigger food cravings (and not necessarily for foods that address the true nutritional problem). In a general sense, some people find foods with certain macronutrients more filling, so it helps them to track to stay in a good range. (Which macros are more filling varies by person, but protein is fairly common.)

I track calories for weight management. As a result, I’ve been at a healthy weight for 5+ years, after around 3 previous decades of obesity.

I track macronutrients because I care about my health. I have personal minimums for protein, fats, and veggie/fruit servings that I strive to hit every day.

Does it have results? It’s hard to tell whether my results are good or not, because being obese for so many years clearly took a health toll, and I don’t know where I’d be if my life were different now. I think I’m pretty healthy compared to other women my age (65), all factors considered. My athletic performance has stayed decent, limited more by training than nutrition, I think. (I think it’s a bogus estimate, but my fitness tracker estimates my fitness age at 38, 27 years younger than my actual age.)

So, back at my original question: What results are you, personally, seeking?

ladyamparo77

My health coach has me working on my macros, to balance out the carbs, proteins and fats in my meals. I was eating less than I should for the level of exercise/strength training that I have been doing, so I am working to up my calorie intake as well as my protein intake and balance out some of the carbs and fat that I have been eating. Once I get my intake more regulated, we'll then do a cut for some weight loss, but I have to get my eating to a consistent level before making any changes.

AnnPT77

ladyamparo77 wrote: »

My health coach has me working on my macros, to balance out the carbs, proteins and fats in my meals. I was eating less than I should for the level of exercise/strength training that I have been doing, so I am working to up my calorie intake as well as my protein intake and balance out some of the carbs and fat that I have been eating. Once I get my intake more regulated, we'll then do a cut for some weight loss, but I have to get my eating to a consistent level before making any changes.

That sounds like macros *are* important to you: Good show!

Have you stumbled over the good thread here about protein sources:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

I found it super helpful, personally, when was trying to get more protein at deficit calories.

Wishing you excellent results: Sounds like you're on a good track! 🙂

Jthanmyfitnesspal

I track them over several days (looking at the reports feature online every once in a while). It's old hat for me now, but it was helpful to see that I needed to reduce carbs and increase fats/protein at breakfast, for example. I find that it's easier to change habits over time than to chase the macro numbers during a particular day.

So, for example, you see that your lunches have been a little low in protein. Then get in the habit of adding turkey slices or low-fat cottage cheese. That sort of thing.