Weight Loss Tip: Focus on your Macro Percentages
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I was vegetarian for a long time and a couple of years ago I switched to vegan. I always say: If you can't look a non human animal in the eye and say out loud "I'm going to kill you now", and do it, you should not eat it.
Being vegan is easier than people think. It's just a matter of bringing a great variety in your food. Really that's all. Only supplement I have is for B12, because I'm too lazy to keep an eye on that, and those supplements are vegan. Really. People make a lot of fuss about it, but it's easy.
Did you know that women who lead a vegan or vegetarian lifestyle have less Monthly problems and less to no problems at all during the menopause? I'm 55 and had NO!!! problems at all. None, no hot flushes, nothing at all. It just stopped and that was it. My sister, who isn't vegan/vegetarian is 58 and still has problems. Just a nice thing to know :-)
Anecdotally, some women have an easier time with their periods after they go vegan. But it isn't universal. I have been vegan for nine years and I still get some bloating, cramps, mood swings, etc. My mom is vegan and was vegan when she went through menopause and she still had to deal with some of the issues related to it.
Veganism isn't a cure-all.0 -
I find the pie chart sort of amusing sometimes, but I doubt I'd ever let that visualization of balance determine my intake. I'm significantly more interested in grams than I am percentages.0
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MFP sets macros at minimums recommended by government departments I believe..
and I doubt very much that clients who JUST increase protein without resistance training or heavy lifting are building any muscle...come on.
I had an excess of fat (about 60lbs of it) make sure I get in lots of protein and lift heavy and if I built any muscle it's not much and it was when I was eating at maintenance over a 7 month period.
again...education is key and if people are interested in it certain personal trainers on this site is where they go..not someone touting that they are and giving out bad information.
Promoting balance in your macros I highly doubt is bad information and of course in order to build muscle (man or woman) you need to lift heavy and lift heavy consistently again this isn't a post about gaining muscle mass if it were I would've gotten into specifics. I used and rieterated generalized norms and minimums that the app also uses but my use of it and my knowledge on it is "questionable".
This post is about BALANCE is love to get into Kinesiology and Biomechanics with you guys no problem but don't see it being helpful to the average client who is already overwhelmed with simply counting calories and moving more.
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I find the pie chart sort of amusing sometimes, but I doubt I'd ever let that visualization of balance determine my intake. I'm significantly more interested in grams than I am percentages.
I definitely monitor everything on here and try to bring it around full circle the grams work for you so stuck with it
whatever you are comfortable with and whatever works or has been prescribed to you by a professional! Our roads to success are all different!
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If this post does nothing more than make people research what this is all about I feel like it is successful!0
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Kudos to the OP for not taking everything personal and not getting defensive. It usually ends in bickering and the OP leaving never to be heard from again.0
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So, there's no real way to say this without being a little finger-pointy, but...
Rhetorically, I find your posts somewhat suspicious. You're certainly upbeat and have a working relationship with your 1 and shift keys. But various references to being a personal trainer (across two posts), along with a reference to "professional" help just now...I don't know.
You may not be aware of this, but other less ethical users who have also called themselves trainers, have sometimes tip toed over the line when it comes to using the main forums to drum up business for themselves. So before that happens...
All I'm saying is that you can give all sorts of wonderful advice, and your profession has nothing to do with it.0 -
So, there's no real way to say this without being a little finger-pointy, but...
Rhetorically, I find your posts somewhat suspicious. You're certainly upbeat and have a working relationship with your 1 and shift keys. But various references to being a personal trainer (across two posts), along with a reference to "professional" help just now...I don't know.
You may not be aware of this, but other less ethical users who have also called themselves trainers, have sometimes tip toed over the line when it comes to using the main forums to drum up business for themselves. So before that happens...
All I'm saying is that you can give all sorts of wonderful advice, and your profession has nothing to do with it.
Although I am new to this app as a contributor I did some trial posts and in a way introducing myself, what I'm here for, and what I do! I learn from my clients and they learn from me! Although I am new to my fitness pal as actually being interactive I am not new to this industry.
When I refer to professional I mean like going to a registered dietician! It is strictly stated as a personal trainer you need to know and understand the nutritional component however you are not licensed to hand out specific meal plans but just general info and guidelines in order for your clients to reach their goals.
With your last sentence I absolutely agree it's all about the research you've done and also some of this is trial and error but not to a point where you are putting yourself in danger. I stated that I was a personal trainer because that does give some validity to my posts and I have studied on it. The spectrum is so vast and there are many personal trainers that are completely out of wack with their knowledge of nutrition those are some of the downfalls of our industry.
I'm strong believer in motivation and positivity and I want to attract like minded individuals to connect no matter what you do we all learn from one another.
I was really testing the waters on this apps and I am really happy with the response you learn from both positive and negative responses and it pushes you to be better.
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I stated that I was a personal trainer because that does give some validity to my posts and I have studied on it. The spectrum is so vast and there are many personal trainers that are completely out of wack with their knowledge of nutrition those are some of the downfalls of our industry.
Yeah, I get that's probably why you stated it, but that concept is fallacious for reasons you point out in the subsequent sentence. Additionally, perfectly competent trainers will tend to disagree on topics. So, the fact that they're both trainers is, and should be, irrelevant.
Any information presented should be able to stand on its own merits, which will no doubt get discussed at length.
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emmy_marino wrote: »I'm a personal trainer here in NYC and have used this app a lot! I find this app really helps me stay accountable and helps me stay on track with my nutrition! As I used this app more and more I discovered some of its awesome features! My fav is the Macro pie chart (you can get to it at the bottom of your diary).
The app already pre-sets your percentage breakdown and as you get more educated on nutrition you can start to play with those percentages. In order for your body to function properly your carbs should be between 40-60% of your food intake of course you want keep your carbs down but if you deplete your body of the necessary carbs it will go into starvation mode (not good for the metabolism).
The best results I've seen so far using this apps has been through monitoring my Macro pie chart throughout the day and it helps me with my meal choices too! For example I usually try and keep to have balanced meals but in the mornings I tend to be more carb heavy... Not a prob for a snack I'll just have a protein shake or have more protein for lunch and cut down on the carbs (remember fruits count as carbs!) I've seen some amazing results in my body try using this method for a week and see how it works for you!!!
Links on bold?
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I stated that I was a personal trainer because that does give some validity to my posts and I have studied on it. The spectrum is so vast and there are many personal trainers that are completely out of wack with their knowledge of nutrition those are some of the downfalls of our industry.
Yeah, I get that's probably why you stated it, but that concept is fallacious for reasons you point out in the subsequent sentence. Additionally, perfectly competent trainers will tend to disagree on topics. So, the fact that they're both trainers is, and should be, irrelevant.
Any information presented should be able to stand on its own merits, which will no doubt get discussed at length.
Agree with that one! I feel sometimes people don't get taken seriously if they don't state who they are what they do and where they come from.
I finally realized that while Instagram and Twitter and all those other social mediums are great not everyone on there is interested in fitness and nutrition where as here on MFP anyone using it is actually trying to learn more or using it as a helping tool whether you are trying to bulk up or loose weight or maintain we are all like minded individuals interested in what we put in our bodies. That drove me to get on here and get more active in the community!
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emmy_marino wrote: »emmy_marino wrote: »Nowhere in my post did I mention hey everyone ignore everything else that's important to your health and just focus on your Macro percentages... Simply put some people haven't even looked at that part of the app and simply and solely focus on a calorie deficit which of course is the key to weightloss ... Calories in vs calories out. Do you guys think it's healthy that hey I stayed within my calorie goal but ate 70% carbs of those calories... Obviously not! Losing weight should not be harming your body you should be nurishing it and keeping running efficiently. Trying to open people up to learn and explore things past just the calorie deficit. I've seen too many clients that are not seeing results simply because they are not giving their body enough to go on they have become calorie deficit machines and take it to the extreme. I'm sorry feeding your body 1200 calories and intensely working out 5 days a week can work for a couple weeks but you WILL burn out! Here are some things we can agree on:
1) Min amount of carbs are required for your body to function properly it is your main source of energy and keeps you going.
2) Macros are important in that since you are depleting your calories per day to loose weight that you still make sure you are meeting your body's needs
Low fat diets have be shown to not work long term. Extreme low carb diets, while they will give you results, will not last long term as well. So why not encourage balanced meals and sustainable long term healthy choices. Or simply open people up to new things and a different way of looking at things in conjunction with what they already know.
Have you ever heard of people doing 80/10/10? It works for them.
Completely agree with you again my only goal is speaking to the general average population and not specific to anyone in a specific training program. I was thinking more of the new comers to this app and just drawing attention to different feature in this app. The 40-60 range is for the avg; for the person starting out that doesn't know where to begin and the average person isn't expending nor needing that high carb intake the unused carbs in your body eventually turn into fat. It's all related to biomechanics and how and what kind of fuel your body needs based on what activity you do.
How does that work in a calorie deficit?
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This may be a contentious point but I think personal trainers should focus on .. oh I dunno.. training and leave nutrition advice to those who know what they're talking about either through being a registered dietician or actual knowledge with scientific basis
starvation mode - derp
I say this as someone who is happy at around 50% carbs .. cos yum carbs
LOLs. I think this is a reminder that just because someone is certified in one completely separate field, doesn't make them experts in another.0 -
yopeeps025 wrote: »emmy_marino wrote: »emmy_marino wrote: »Nowhere in my post did I mention hey everyone ignore everything else that's important to your health and just focus on your Macro percentages... Simply put some people haven't even looked at that part of the app and simply and solely focus on a calorie deficit which of course is the key to weightloss ... Calories in vs calories out. Do you guys think it's healthy that hey I stayed within my calorie goal but ate 70% carbs of those calories... Obviously not! Losing weight should not be harming your body you should be nurishing it and keeping running efficiently. Trying to open people up to learn and explore things past just the calorie deficit. I've seen too many clients that are not seeing results simply because they are not giving their body enough to go on they have become calorie deficit machines and take it to the extreme. I'm sorry feeding your body 1200 calories and intensely working out 5 days a week can work for a couple weeks but you WILL burn out! Here are some things we can agree on:
1) Min amount of carbs are required for your body to function properly it is your main source of energy and keeps you going.
2) Macros are important in that since you are depleting your calories per day to loose weight that you still make sure you are meeting your body's needs
Low fat diets have be shown to not work long term. Extreme low carb diets, while they will give you results, will not last long term as well. So why not encourage balanced meals and sustainable long term healthy choices. Or simply open people up to new things and a different way of looking at things in conjunction with what they already know.
Have you ever heard of people doing 80/10/10? It works for them.
Completely agree with you again my only goal is speaking to the general average population and not specific to anyone in a specific training program. I was thinking more of the new comers to this app and just drawing attention to different feature in this app. The 40-60 range is for the avg; for the person starting out that doesn't know where to begin and the average person isn't expending nor needing that high carb intake the unused carbs in your body eventually turn into fat. It's all related to biomechanics and how and what kind of fuel your body needs based on what activity you do.
How does that work in a calorie deficit?
It doesn't.
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Then, and I'm just spitballing here, maybe it isn't useful to claim "In order for your body to function properly your carbs should be between 40-60%" when it isn't true. Because, you know, it isn't true.emmy_marino wrote: »DeguelloTex wrote: »After a year, I've just now gotten carbs up to 30% of my calories. I guess I'm missing why watching your macros is a weight loss tip.
Watching your macros was simply a suggestion from me in order to pay attention to foods and what they contain it's not the be all end all and will instantly give you results and that you MUST follow this of course different things work for different people and your needs may be different! I'm happy that you have found success and I wish you continued success in your journey!
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DeguelloTex wrote: »
Then, and I'm just spitballing here, maybe it isn't useful to claim "In order for your body to function properly your carbs should be between 40-60%" when it isn't true. Because, you know, it isn't true.emmy_marino wrote: »DeguelloTex wrote: »After a year, I've just now gotten carbs up to 30% of my calories. I guess I'm missing why watching your macros is a weight loss tip.
Watching your macros was simply a suggestion from me in order to pay attention to foods and what they contain it's not the be all end all and will instantly give you results and that you MUST follow this of course different things work for different people and your needs may be different! I'm happy that you have found success and I wish you continued success in your journey!
Better stated I should have said in order for your body to function properly you need to consume a minimum amount of carbs to keep it running. This minimum will greatly depend on your activity level and the type of activity that you do. Lol it does make sense that because your requirement for protein is so high that their pie chart will be altered as a result.
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This may be a contentious point but I think personal trainers should focus on .. oh I dunno.. training and leave nutrition advice to those who know what they're talking about either through being a registered dietician or actual knowledge with scientific basis
starvation mode - derp
I say this as someone who is happy at around 50% carbs .. cos yum carbs
LOLs. I think this is a reminder that just because someone is certified in one completely separate field, doesn't make them experts in another.
To say it's a completely separate field I would have to disagree. Your client can workout all they want with you and be hindering every bit of those results through their nutrition. You NEED to be able to give them some guidelines to help them in their journey but you should not be prescribing supplements and drawing up diet plans for them that's work for a registered dietician. The two fields go hand in hand and complement each other. If you go to a registered dietician first they will most likely suggest combining their program with a workout program and although they will not and cannot prescribe an exact program they can suggest hey why not get moving more go for runs and hikes, get in the gym or better yet try some classes or get a personal trainer. I hope you see the point I was trying to make.
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I actually disagree that people don't take you seriously if you don't say who you are. Especially with saying "I'm a trainer", I think it immediately takes away a little credibility because it's as if the person is trying to prove they know what they are talking about by saying that when it's better to prove what you know through what is actually said. The standard 1st level trainer programs NASM which is the best one, ISSA and ACE have very little nutritional focus.emmy_marino wrote: »I stated that I was a personal trainer because that does give some validity to my posts and I have studied on it. The spectrum is so vast and there are many personal trainers that are completely out of wack with their knowledge of nutrition those are some of the downfalls of our industry.
Yeah, I get that's probably why you stated it, but that concept is fallacious for reasons you point out in the subsequent sentence. Additionally, perfectly competent trainers will tend to disagree on topics. So, the fact that they're both trainers is, and should be, irrelevant.
Any information presented should be able to stand on its own merits, which will no doubt get discussed at length.
Agree with that one! I feel sometimes people don't get taken seriously if they don't state who they are what they do and where they come from.
I finally realized that while Instagram and Twitter and all those other social mediums are great not everyone on there is interested in fitness and nutrition where as here on MFP anyone using it is actually trying to learn more or using it as a helping tool whether you are trying to bulk up or loose weight or maintain we are all like minded individuals interested in what we put in our bodies. That drove me to get on here and get more active in the community!
Personal trainers get a bad rap when they speak on nutrition because there are many out there that will say outlandish things. I agree ACE doesn't focus much on nutrition of have my NSCA CSCS so it's more sports oriented and I went that route because I was a former athlete and thought initially I wanted to train athletes but realized to make a difference in a persons life and improve their functions of daily living is so much more rewarding.
I really have to agree with you and of course too late to take it back everyone on here now knows I'm a personal trainer lol let the science speak for itself. This got wayyyy into a convo that was not the intent and trying to answer everyone back has been exhausting.
Just need to formulate my posts better! I was also too quick with my responses and not expanding on subjects that needed more explanation.
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Just need to formulate my posts better! I was also too quick with my responses and not expanding on subjects that needed more explanation.
On that note, knowing the audience can help. Obviously I can't speak for everyone, but I do read the forums a lot and certain patterns emerge.
For example, it's frequently a mistake to assume everyone has the same goals. And I'm not talking about the differences between someone trying to cut while someone else is trying to bulk. Some people have one idea about what's healthy that's very, very different from another person's idea of what's healthy. Even the idea that everyone is trying to be healthier isn't universal. That might sound odd, but it's true.
The takeaway there is to be more specific.
People are going to ask you to cite your source if you make a claim. The stronger and more general and unqualified the claim is, the more solid the source is going to have to be. They will then read that source and try to dismantle (note I did not say discredit) it. Sometimes this is part of a perfectly valid way of getting to the root of whatever is being discussed. It's a way of dealing with people sometimes cherry picking research. On the other hand, sometimes people just like to dismiss things that they don't agree with. Telling the difference between those two behaviors is not always easy.
The takeway is to know your source and be prepared to defend it as necessary.
Be prepared to question your own assumptions about pretty much anything beforehand because others are going to do just exactly that once you post something.
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EvanKeel - I like you.
I am also a professional in this area but don't usually refer to that because I'm here for me and my own struggles, I want my advice to stand or fail on its own merits, and, frankly, I'm lazy about backing up every single thing I say. There is a lot to learn here for all of us, so some humility is very helpful as well. OP, I'm glad to see you interacting with the critique instead of just reacting to it. From your posts it seems like you still have a lot to learn on the nutrition side, and you will learn a lot here if you stick around. Like you said, as a trainer, you do need to have a good grasp of how nutrition works as well as the limits of your knowledge.0
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