Keeping my Macros on track has done wonder for me! 2 kilos, 2 weeks, eating a lot!

meldrach5

Kindly note that this will be a long(er) reading, as I am sharing with you some details on my journey so far. Thank you 🙂

Hi All! My name is Melda, from Indonesia. This is my 2nd time back in MyFitnessPal, as I recently gained 5 kilos / 11 pounds in just a few short months (not proud, but life happened). I had been struggling with weights on and off since I was little, ranging from being overweight to having a strong body to not having the ability to maintain the healthy lifestyle, hence, going back to being overweight. A bit tired of this cycle, and planning to be smarter and more consistent in managing a healthier me

I have always been exercising regularly since decades ago, ranging from Muaythai, weightlifting, HIIT, to a local martial art (and yes, still managed to gain 11 pounds . Definitely, my relationship with food is more than just a functional need. I am an emotional eater, and food has been my go-to partner, whenever I needed support. Finally, I have accepted this relationship - I need for to be pleasurable and comforting too.

Out of the 11 pounds, I managed to reduce 2 kilos or 4.4 pounds in the last 2 weeks (still healthy), without going hungry, using medicines or doing intermittent fasting (nothing wrong with last one, I actually did this for a couple of years). The crazy part is that I eat a lot (like a lot!) yet the weight keeps dropping off. Yesterday, I finally realized that this is what people meant when they said we need to take our body to fat burning mode. I feel that I have entered the fat burning stage (hopefully!)

I would like to share with you about my journey these last 2 weeks, and hopefully, it can bring benefits to my new friends in MyFitnessPal

So simply put, I am focusing on Macros. And as my body is friendlier to protein, I am implementing a daily goal of Protein / Fat / Carbs ratio of 43% / 27% / 30%, with a goal of max 1360 calories per day (as recommended by my professional trainer). It's definitely not easy for me to eat 145 grams of protein a day, yet, I managed this by having 2 white eggs for breakfast and 2-3 chicken thighs / drumsticks for each lunch and dinner. Let me tell you - I am definitely full. 😂

I mostly eat sautéed / grilled chicken (thigh / drumstick), yet I am still enjoying deep fried chicken here and there. I eat a healthier version of rice (rice is the common form of carbs in my country). I still eat wheat biscuits almost everyday for my afternoon snacks (I am a sweet tooth), and I still eat out with my family and friends several times a week. Don’t forget about Starbucks, as I still do this a couple times a week. And btw - I just indulged in yummy chocolate pancakes and vanilla ice cream this past weekend for dessert. I still enjoy all - yet am doing that with mindfulness by keeping my macros on track.

I am full, super satisfied, and have sufficient energy throughout the day (while doing intense exercise in the morning 5-6 times / week). I am happy and enjoying life - while my body somehow continues to burn fat.

I realize that I still have quite a long way to go to be back to my healthier self, and I am eager to do so. Actually, it’s going to be a lifelong commitment, hence, ensuring to implement something that will and can last my whole life (well most of it!) will be key. I am excited and eager to do so.

While my carbs intake is under control, my next goal is to reduce my fat intake. I am just starting to combine chicken thigh with chicken breast as my source of protein in each meal. Previously, I mostly eat chicken thigh and drumstick. Let’s see how this will impact my overall results.

Focusing on macros has been doing magic for me. And fyi - MyFitnessPal works wonders with its macros and micronutrients tracking (and not, this is not endorsed at all! Purely an organic consumer input 😀). Secondly is improving my sleep. I am still learning to have better relationship with sleeping.

I am not in any capacity to say that macros will work for everyone, and I do suggest for you to discuss with your nutritionist or trainers before embarking your journey. Especially to understand the right composition for your weight and goals - please do talk to your nutritionist / trainer.

Again - apologize for the long post - I do hope that this sharing can be beneficials for your journey. All the best and have a great day, everyone!

neanderthin

Congrats on coming up with a program and I hope you find success and I suspect you will. Oh no, you said fat burning mode, anyway cheers.

ddsb1111

It feels so good to see results doesn’t it! I’ve been hitting a wall for awhile now and just recently have gotten back on track so I share your excitement there.

You found the balance of macros that makes you feel satiated in your allowed calorie amount, and that’s the goal to long term success. Everyone’s ratio is different depending on their needs and preferences. If you ate the same ratio of macros above your maintenance calories you would gain wait, so the calories are what count here for weight loss. But the fact you really committed to your macro ratio in your calories and are finding success means you’ve found your personal recipe to meet your goals.

Sorry to say, there is no magical Fat Burning Mode. It’s just the physics of CICO at play and your ability to stick to that preferred macro ratio. But hey, who cares, it’s working and you’re happy!

If there’s anything we should gain from your post it’s that finding a macro balance that makes sense for us in the long term *in our calories* will give us results we want.

Huge congrats I’m stoked for you.

AnnPT77

Congratulations on finding your sweet spot, OP!

That calorie goal (and loss rate) sounds aggressive for a very active person, so keep an eye on your strength and energy level as time goes on. As long as you stay strong and high energy, you should be OK.

Don't cut fats too far: Fat is an essential nutrient. We need to eat some. They're especially important for women. I'd suggest something in the range of 0.15-0.2 grams per kilo of bodyweight as a daily minimum.

Also, I hope you're eating some veggies for well-rounded micronutrients and fiber.

Best wishes!

neanderthin wrote: »

Congrats on coming up with a program and I hope you find success and I suspect you will. Oh no, you said fat burning mode, anyway cheers.

Meh. 1360 calories is going to be a fat burning mode for most any woman working out intensely 5-6 days/week. Context is everything.

foliographerdoha

meldrach5 wrote: »

Kindly note that this will be a long(er) reading, as I am sharing with you some details on my journey so far. Thank you 🙂

Hi All! My name is Melda, from Indonesia. This is my 2nd time back in MyFitnessPal, as I recently gained 5 kilos / 11 pounds in just a few short months (not proud, but life happened). I had been struggling with weights on and off since I was little, ranging from being overweight to having a strong body to not having the ability to maintain the healthy lifestyle, hence, going back to being overweight. A bit tired of this cycle, and planning to be smarter and more consistent in managing a healthier me

I have always been exercising regularly since decades ago, ranging from Muaythai, weightlifting, HIIT, to a local martial art (and yes, still managed to gain 11 pounds . Definitely, my relationship with food is more than just a functional need. I am an emotional eater, and food has been my go-to partner, whenever I needed support. Finally, I have accepted this relationship - I need for to be pleasurable and comforting too.

Out of the 11 pounds, I managed to reduce 2 kilos or 4.4 pounds in the last 2 weeks (still healthy), without going hungry, using medicines or doing intermittent fasting (nothing wrong with last one, I actually did this for a couple of years). The crazy part is that I eat a lot (like a lot!) yet the weight keeps dropping off. Yesterday, I finally realized that this is what people meant when they said we need to take our body to fat burning mode. I feel that I have entered the fat burning stage (hopefully!)

I would like to share with you about my journey these last 2 weeks, and hopefully, it can bring benefits to my new friends in MyFitnessPal

So simply put, I am focusing on Macros. And as my body is friendlier to protein, I am implementing a daily goal of Protein / Fat / Carbs ratio of 43% / 27% / 30%, with a goal of max 1360 calories per day (as recommended by my professional trainer). It's definitely not easy for me to eat 145 grams of protein a day, yet, I managed this by having 2 white eggs for breakfast and 2-3 chicken thighs / drumsticks for each lunch and dinner. Let me tell you - I am definitely full. 😂

I mostly eat sautéed / grilled chicken (thigh / drumstick), yet I am still enjoying deep fried chicken here and there. I eat a healthier version of rice (rice is the common form of carbs in my country). I still eat wheat biscuits almost everyday for my afternoon snacks (I am a sweet tooth), and I still eat out with my family and friends several times a week. Don’t forget about Starbucks, as I still do this a couple times a week. And btw - I just indulged in yummy chocolate pancakes and vanilla ice cream this past weekend for dessert. I still enjoy all - yet am doing that with mindfulness by keeping my macros on track.

I am full, super satisfied, and have sufficient energy throughout the day (while doing intense exercise in the morning 5-6 times / week). I am happy and enjoying life - while my body somehow continues to burn fat.

I realize that I still have quite a long way to go to be back to my healthier self, and I am eager to do so. Actually, it’s going to be a lifelong commitment, hence, ensuring to implement something that will and can last my whole life (well most of it!) will be key. I am excited and eager to do so.

While my carbs intake is under control, my next goal is to reduce my fat intake. I am just starting to combine chicken thigh with chicken breast as my source of protein in each meal. Previously, I mostly eat chicken thigh and drumstick. Let’s see how this will impact my overall results.

Focusing on macros has been doing magic for me. And fyi - MyFitnessPal works wonders with its macros and micronutrients tracking (and not, this is not endorsed at all! Purely an organic consumer input 😀). Secondly is improving my sleep. I am still learning to have better relationship with sleeping.

I am not in any capacity to say that macros will work for everyone, and I do suggest for you to discuss with your nutritionist or trainers before embarking your journey. Especially to understand the right composition for your weight and goals - please do talk to your nutritionist / trainer.

Again - apologize for the long post - I do hope that this sharing can be beneficials for your journey. All the best and have a great day, everyone!

Awesome 👏🏾 keep going ✌🏽

ninerbuff

Depending on goals, macro splits can be advantageous. Looks like whoever put it together for you found a formula for you. Congrats!

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

cyntdooley

Congratulations! I know accountability using MFP really has helped me along with low carb high protein.