Eating enough while still staying in macros

aj7x
aj7x Posts: 84 Member
in Food and Nutrition
Hey guys!

I am trying to loose the last 4 pounds until I get to my goal. I never really cared about weather I stayed in my macros but, since the scale hasn't moved in about 2 months, I figured I should start. I try to net around 1200 calories a day after exercise. It is really difficult for me to eat enough calories AND stay within my macros. Some days I eat too much protein, some days too much fat, sometimes too much sugar (carbs are not usually a problem for me). And I'm almost always over in dietary fiber. I am having a hard time finding a balance.

More background info: I just recently started netting 1200 as well. I used to only net around 950. So the combination of eating enough AND not overeating protein/fat/sugar/fiber is the challenging part for me. This would not be problem if I was still eating less calories.

PS: My diary is public, feel free to take a look.

Any insight?

Replies

  • Zoe_lifts
    Zoe_lifts Posts: 120 Member
    I totally think 1200 or 950 calories is not enough.. Your body will go into starvation mode.
    If you exercise your body needs some more fuel than just 1200 cal !
    (Not sure WHY tough, some other people on here might be able to give you a better answer to that. but just.. don't go under 1200 cals please.)
    You should calculate your BMR. That's how many calories your body needs if you'd do nothing all day.. to keep your organs working and breathing etc. It's unhealthy to go under that !
    I hope someone else on here can give you a better more detailed answer.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Starvation mode is a myth....your body will not hold onto fat from too few calories.

    As for why the rest of the weight wont come off...probably because you are eating more than you think.

    Based on your entries you don't use a kitchen scale. To lose weight you need to be in a calorie deficit...macros are for health.

    Macros are min and going over them is not a big deal. Primary macro should be protien.
  • aj7x
    aj7x Posts: 84 Member
    I said 1200 net calories... That's after exercise. I eat 1600 -2000 calories depending on what kind of exercise I do that day.

    As for the kitchen scale, I live abroad right now. I leave in a few weeks and I don't see the point in buying one now. I already lost 21 pounds without one. As soon as I get home I'll have my food scale back :) I am ready for some more accurate measurements.
  • aj7x
    aj7x Posts: 84 Member
    bump
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    First of all, fiber and sugar are not macros - only protein, fat and carbs fit into that category.

    Second, if you're using the MFP default for your macros, they're set more as RDAs so going over, espcially in the protein category, is actually a good thing. If you'd like to custom set, a typical standard for active people is 40/30/30 C/P/F.

    I tried to look at your diary but am very unfamiliar with those foods. So my only suggestion is to make sure the information in the database is correct. Check labels and online sources of dietary info against the listings in the MFP database as they are somtimes inaccurate (typos), incomplete or outdated. The more accurate the better (which is why the food scale was recommended).

    Good luck!
  • aj7x
    aj7x Posts: 84 Member
    First of all, fiber and sugar are not macros - only protein, fat and carbs fit into that category.

    Second, if you're using the MFP default for your macros, they're set more as RDAs so going over, espcially in the protein category, is actually a good thing. If you'd like to custom set, a typical standard for active people is 40/30/30 C/P/F.

    I tried to look at your diary but am very unfamiliar with those foods. So my only suggestion is to make sure the information in the database is correct. Check labels and online sources of dietary info against the listings in the MFP database as they are somtimes inaccurate (typos), incomplete or outdated. The more accurate the better (which is why the food scale was recommended).

    Good luck!

    Thanks! Useful info! I am currently living in Spain so most of the food listed is in Spanish. opps! :ohwell:
  • jim180155
    jim180155 Posts: 769 Member
    I aim for a 30/30/40 Protein/Fat/Carb split. I almost never hit it. The thing I keep a close eye on is protein, trying to make sure I get at least one gram per pound of lean body mass. The other two kind of fall wherever they want to. Personally, I don't worry too much about varying from the macro targets, provided that I'm somewhere in the ballpark, especially on a weekly basis.

    OP, I looked at your diary. Some of the foods are unfamiliar, but from what I can see, you're eating healthy foods. I wouldn't worry about the sugar numbers AT ALL, since your sugar consumption seems to be coming almost entirely from fruits.

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