Macros and diary help, please.

blytheandbonnie

Can you people in the know look at my diary and tell me what I can do to start losing again. I already feel like I'm eating WAY too much. Maybe I'm not burning what I think when I exercise... Gaahhhh! I don't know. I will probably try to start lifting eventually but as out of shape as I am I think I'm getting enough resistance from the swimming at the moment. Especially when I put those swim fins on... grrrr!. Maybe? Anyway... some help and/or advice would be appreciated. Also, if I could maybe see someone's 'eat more to lose more' diary to see what you are eating it would help. Thanks.
Also, I hope this is not the dumbest question in the world, but... When you give the percentages for macros, is that percentage of calories eaten? So 40% of your calories from carbs, 30% of your calories from protein and 30% of your calories from fat? How do you figure out how much of each to eat to equal the right amount? I mean, I can understand the simple math, but is it just intuitive for you all or is there some magic formula? How do you know which foods have the right amount of carbs vs. protein vs. fat? Am I missing something obvious and simple? Take peanut butter, for example, it has carbs, fat and protein. How do I know I'm getting the right ratio without doing crazy math all day? Can you set your own numbers up on the diary to reflect these ratios?

tracymarie2012

Bump- I took trying to figure this out too.. should it be 50/25/25.. or >>> Ive tried playing with this myself, and some foods seem way off when you use the custom settings..

blytheandbonnie

Perhaps a little more info would help. I'm 5'4" tall. My cw is 212. My gw is 145. I carry all my weight on my torso. I'm pretty solid underneath the fat layer, which is considerable. I've done the calculators (all 3 on fit2fat radio for my body fat %) and they are all over the place. Fat2fit: 28.5%, Covert Bailey :34.7% Military: 53.5. My BMR seems to be 1643.

wackyfunster

Percentage are not useful for most people.
You want 1g/pound lean body mass of protein per day minimum (it's a lot).
Do 2-3 days per week of heavy resistance training, and as much light cardio (walking, etc. ) as you can fit in to you schedule (you don't have to do any, but it will add up over time).
Eat under your TDEE (-500 calories is a pound a week).

That is 90% of weight loss, and enough to enable anyone to lose however much weight they want.

yarwell

you can set the numbers to your own preferences for macros in the food you eat.

It does require some knowledge or reading of labels to pick the right foods to eat, for example if you're high on protein but low on fat then chicken isn't a great choice and oily fish or a burger would be closer to target.

If you scan the numbers in your diary you can see the foods that contribute to going over on one thing fairly easily, cut down on them.

i looked at you diary and you're doing pretty well at hitting the macro targets. +/- 10% is accurate enough and you're usually within that.

blytheandbonnie

Thanks. So how does one change one's macro goals in one's diary?

ladyraven68

Thanks. So how does one change one's macro goals in one's diary?

Goals - edit goals - custom