Increasing Calories Without Increasing Macros?
lacandona
Posts: 37 Member
So I've been really happy with my weight loss coach. She's been super encouraging and great. I have lost 39# and am in awesome shape at this point but I have plateaued around 183-4 lb for a month.
I switched from the Beachbody container system (which worked well- Ioved all the fresh fruits and veggies), to tracking macros and calories. My TDEE is somewhere around 2200 and *on top of the TDEE* I'm nursing my toddler and doing daily workouts: vinyasa flow, hilly hiking, and mountain biking/bike commuting. So I think with the deficit I should be in the mid/high 2000 calorie range most days. Once I started tracking my calories I was coming up with 1500-1900 calories a day, rarely breaking 2000. Honestly, I'm not very strict with what I eat and I'll have a glass of wine every night, pizza once a week etc so my carbs can be high. But I wasn't feeling hungry on those days so I just didn't eat. My coach gave me macro goals of 100 carbs, 100 protein and 60 fat.
When I started looking back at my intake this past month I was shocked at how I only topped 2000 about once a week. I started to wonder if I need to work on eating more. It's hard to even want more most days... i mean, put a plate of nachos in front of me and I'll top 3000 calories in a day no problem! But it's harder with healthier foods. My coach recommended adding 1-200 calories a day BUT NOT INCREASING MY MACROS. I'm like.. I guess? You can do that?
She says certain foods have higher macros vs calories and to avoid those, and that way I'll have more calories and the same macro goals. I really don't get how to do this. I've given it a shot and it simply doesn't seem to work well. That, and I can't find anyone whose nutrition advice is evidence-based recommending this. Or anyone at all. I'm 100% not a dummy about what Beachbody is and what it takes to become a coach so I get that she might not be right, though she does have legit experience. I wanted to ask other people who might have an idea of what the research says. Thanks!
I switched from the Beachbody container system (which worked well- Ioved all the fresh fruits and veggies), to tracking macros and calories. My TDEE is somewhere around 2200 and *on top of the TDEE* I'm nursing my toddler and doing daily workouts: vinyasa flow, hilly hiking, and mountain biking/bike commuting. So I think with the deficit I should be in the mid/high 2000 calorie range most days. Once I started tracking my calories I was coming up with 1500-1900 calories a day, rarely breaking 2000. Honestly, I'm not very strict with what I eat and I'll have a glass of wine every night, pizza once a week etc so my carbs can be high. But I wasn't feeling hungry on those days so I just didn't eat. My coach gave me macro goals of 100 carbs, 100 protein and 60 fat.
When I started looking back at my intake this past month I was shocked at how I only topped 2000 about once a week. I started to wonder if I need to work on eating more. It's hard to even want more most days... i mean, put a plate of nachos in front of me and I'll top 3000 calories in a day no problem! But it's harder with healthier foods. My coach recommended adding 1-200 calories a day BUT NOT INCREASING MY MACROS. I'm like.. I guess? You can do that?
She says certain foods have higher macros vs calories and to avoid those, and that way I'll have more calories and the same macro goals. I really don't get how to do this. I've given it a shot and it simply doesn't seem to work well. That, and I can't find anyone whose nutrition advice is evidence-based recommending this. Or anyone at all. I'm 100% not a dummy about what Beachbody is and what it takes to become a coach so I get that she might not be right, though she does have legit experience. I wanted to ask other people who might have an idea of what the research says. Thanks!
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Replies
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You can't increase calories without macros as foods are either carbs, protein of fats.. Sounds like your coach doesn't really know what they are talking about, unless they were talking about keeping the same percentages. That you CAN do, but the grams of each macro will increase with a calorie raise.
All foods have macros and calories. You can't have one without the other.10 -
I'm not following your coach;s logic. To me, it sounds like she doesn't know what she's talking about.
Macros are for nutrition. Calories balance is for weight management.
Each gram of fat contains 9 calories, 4 calories per gram of protein and 4 calories per gram of carbohydrate. So, if you choose a food that has little or no macros, it will be lower calorie, like ice berg.
I'm interested in what others have to say.7 -
I'm not following your coach;s logic. To me, it sounds like she doesn't know what she's talking about.
Macros are for nutrition. Calories balance is for weight management.
Each gram of fat contains 9 calories, 4 calories per gram of protein and 4 calories per gram of carbohydrate. So, if you choose a food that has little or no macros, it will be lower calorie, like ice berg.
I'm interested in what others have to say.
That's what I was thinking. Power greens all day long. 200 calories worth of spinach. I'll never leave the toilet.0 -
Your coach put you on low carb did you know that?
And is an idiot if she think you can increase calories without increasing macros
See protein and fats as minimums (0.35-0.4g fat and 0.64-0.8g protein per lb of bodyweight as minimums is a good guideline) let carbs fall where they will. Primarily watch calories and increase slowly 1-200 per week, your weight will fluctuate then drop again as your body gets used to more
As you've been following low carb you will, if you increase, experience significant water weight swings as your body replenishes glycogen and associated water weight5 -
Just proves how much Beachbody coaches really know about nutrition and fitness11
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If you can't increase calories without macros... from what I'm reading I should be more consistent with my calories day to day. Increase VERY gradually till I'm at about 2500 a day, provided I have the same activity level and am still nursing? I got to 2000 today but it wasn't easy, I had to keep eating all day long.0
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singingflutelady wrote: »Just proves how much Beachbody coaches really know about nutrition and fitness
Yeah yeah yeah I know.
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This is a perfect example of why Beachbody coaches shouldn't be giving out any information about nutrition or training, and just stick to peddling their Snakeoilogy.
Of course you're correct and she has no idea what she's talking about. If you increase your calories, your macros are going to increase commensurately. If you add 100-200 calories of food, that food is going to be composed of carbs, fats and protein. Ergo, your macros are going to change somewhere. They have to.
Her macros she gave you of 100g carbs, 100g protein and 60g fat only add up to 1340 calories in the first place, and it sounds like some cookie cutter macro split she found in a magazine. If you want some evidence-based information about setting up your macros, read this thread: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p19 -
Your coach put you on low carb did you know that?
And is an idiot if she think you can increase calories without increasing macros
See protein and fats as minimums (0.35-0.4g fat and 0.64-0.8g protein per lb of bodyweight as minimums is a good guideline) let carbs fall where they will. Primarily watch calories and increase slowly 1-200 per week, your weight will fluctuate then drop again as your body gets used to more
As you've been following low carb you will, if you increase, experience significant water weight swings as your body replenishes glycogen and associated water weight
I didn't... I was concerned about getting enough carbs because I'm breastfeeding. It's not that big of a deal because she's 18 months but I do want to nurse to 2 years.
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The macro goals she gave you would equal 1340. No way around increasing macros without increasing calories. Her macro ratio is 30% carbs, 30% protein and 40% fat if you want to follow the %s4
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Your coach put you on low carb did you know that?
And is an idiot if she think you can increase calories without increasing macros
See protein and fats as minimums (0.35-0.4g fat and 0.64-0.8g protein per lb of bodyweight as minimums is a good guideline) let carbs fall where they will. Primarily watch calories and increase slowly 1-200 per week, your weight will fluctuate then drop again as your body gets used to more
As you've been following low carb you will, if you increase, experience significant water weight swings as your body replenishes glycogen and associated water weight
I didn't... I was concerned about getting enough carbs because I'm breastfeeding. It's not that big of a deal because she's 18 months but I do want to nurse to 2 years.
Good for you ...I would suggest by this stage your nutritional requirements to support breastfeeding are limited, maybe allow an extra 200 calories or so but rely on your body feedback over time (eg 6-8'week rolling blocks)1 -
Hm. Wondering if it would be worthwhile to see a nutritionist. I'm not uncomfortable at my current calorie deficit but it's probably way too low long term.
I'm average height and about 183 now, would be comfortable staying in the low 170s for years to come because I have a sturdy build. But wouldn't complain if I could go lower and maintain. I'm so much more comfortable now and I imagine a few more pounds would make me feel better.0 -
Why do you need a nutritionist?1
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Why do you need a nutritionist?
I'm confused about where I should be. Like, if I can have 1500 calorie days without giving it a second thought, but I'm *supposed* to be at 2500, do I go off of the fact I'm feeling fine, or how much I'm supposed to be eating? I don't think I've damaged my metabolism? I'm a hearty eater and that's what got me to 220# in the first place. And this is only the second time in my 35 years that I've decided I needed to lose weight and did it.0 -
That's mathematically impossible- ask her to clarify1
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Welcome to MFP!
These boards have helped me sooo much. I have learned so much from the users here and have gotten a much healthier (physical & mental) approach to my nutrition & well being thanks to these wonderful people! I don't post much and this is my second account, but if I could I would make a thank you post to each persons post that has helped me. Although I wouldn't be able to list usernames because can't remember them all 1 -
courtneyfabulous wrote: »That's mathematically impossible- ask her to clarify
She did. She used an example. I think it can work on a tiny scale. I don't think you can eek 200 extra calories out of it easily. Besides that, I don't get the point of doing it that way. I'm eating food so my body can do its thing. I want the food I eat to be useful.0 -
alcohol?? LOL joking4
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Why do you need a nutritionist?
I'm confused about where I should be. Like, if I can have 1500 calorie days without giving it a second thought, but I'm *supposed* to be at 2500, do I go off of the fact I'm feeling fine, or how much I'm supposed to be eating? I don't think I've damaged my metabolism? I'm a hearty eater and that's what got me to 220# in the first place. And this is only the second time in my 35 years that I've decided I needed to lose weight and did it.
I get the confusion. I'd like to help if I may
What helped me was throwing away everything I thought I knew and focusing on just calories. Ignore fads, gimmicks, super foods, bad foods,sugar scares, media, well meaning friends, celebs and mum(particularly ignore my mother, she's mad)
Focus on calories and what you've done so far
You've lost 39lbs x3500 per lb = 136,500 calories eaten under your TDEE
How many calories have you been eating daily (you would know by weighing and logging your food accurately)
But let's stay you've been sticking to those macros 1340 calories, I'd add some...let's assume you've been eating 1500 a day)
How many days you been doing this?
1500x number of days plus 136500
Then divide that total by number of days to get your average TDEE
Take off 500 calories per day and lose 1lb a week
Find out what foods you enjoy and fill you up...keep an eye on your protein and fats based on hitting minimums I mentioned before, eat generally wide spread of vegetables and some foods and drinks you love
Log it all
Move a little more
That's it
Oh and keep checking scale movement over 6-8 week blocks and recalculate based on logged calories ..weight loss isn't linear but it does move over time9 -
I feel that what she means are chose foods that are nutritionally dense but calorie sparse instead of the other way around?0
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Yikes to your coach recommendations as they show a generally uneducated recommendation and baseline. Keep her for her motivation, etc. Do not rely on her for your nutrition advice. That's what the program nutrition guides are for.
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Your coach is an imbecile. You calorie intake is formed of macronutrients. Unless you intend on consuming dark matter which is not recommended.6
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Why do you need a nutritionist?
You've lost 39lbs x3500 per lb = 136,500 calories eaten under your TDEE
How many calories have you been eating daily (you would know by weighing and logging your food accurately)
But let's stay you've been sticking to those macros 1340 calories, I'd add some...let's assume you've been eating 1500 a day)
How many days you been doing this?
1500x number of days plus 136500
Then divide that total by number of days to get your average TDEE
Take off 500 calories per day and lose 1lb a week
Ok, that helps a lot. Though I've only been logging for a month and skipped a whole week in there. Otherwise I was going off the Beachbody container system. I'll keep collecting information in the meantime. I'll be weighing myself on Friday and it will have been about 6 months at that point. I've been at a little more than a pound a week so far.0 -
ANYONE can be a beachbody coach. Don't even listen to them. Just track your calories.2
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25 weeks, 39 (maybe 40+, I fit into some shorts that didn't fit before this week) lbs. about 1.5 lb loss a week.1
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The thing about Beachbody is that I love the exercise component. I really like their workout videos. Their support groups are great and other than the nutritional information (I think my coach has always recommended calories way below where I think I should be for a reasonable deficit), my coach has been so positive, responsive and supportive, and I think this is important. The shakes are whatever.1
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The thing about Beachbody is that I love the exercise component. I really like their workout videos. Their support groups are great and other than the nutritional information (I think my coach has always recommended calories way below where I think I should be for a reasonable deficit), my coach has been so positive, responsive and supportive, and I think this is important. The shakes are whatever.
You're OK. Beach body has some great stuff and great, affirming coaches. You needn't give that up. I think most people are just pointing out being a BB coach doesn't come with any qualification as evidenced by her recommendations so take that advice with a grain of salt/second, researched opinions. No doubt your coach is well meaning... it's just in the case of her recommendations for nutrition, she is wrong and should not be offering that advice in the first place. Coaches, unless qualified (and finishing a program isn't necessarily that) should always refer clients to the nutrition guides, written and designed by professionals.
Your success has been awesome! You're really doing great thus far.4 -
courtneyfabulous wrote: »That's mathematically impossible- ask her to clarify
She did. She used an example. I think it can work on a tiny scale. I don't think you can eek 200 extra calories out of it easily. Besides that, I don't get the point of doing it that way. I'm eating food so my body can do its thing. I want the food I eat to be useful.
No, that doesn't work even on a small scale unless you use imprecise calorie counts. There's 4 kcal in 1 gram of carbs or protein and 9 kcal in 1 gram of fat, 7 in 1 gram of alcohol. If you increase your calories, they have to come from one of the macros, they will always come from the macros.3 -
Mathematically this does not make sense.
Macos - that is carbs, fat, protein - all have calories. Approximately 9 cals per gram of fat and 4 cals per gram of carb, protein. So 100 * 4 + 100 * 4 + 60 * 9 = 1340 cals to eat per day if you follow your coach's macro guideline. Which does not come out to the calorie goal you indicate. Your coach may have great qualities, but lacking in math or nutrition basics or both.
If your goal is to lose weight while still maintaining milk supply, and you've estimated your TDEE at 2200 + 200 for breastfeeding, then a 500 calorie deficit will have you around 1900 calories intake per day. A little lower would probably be fine, as long as you stay hydrated (dehyrdation is bad for milk supply) but I'd not go too much lower for fear of hurting the milk supply. Then adjust as needed based on results. I say this because TDEE calculations are estimations at best. There is no way to know precisely how much we burn on an average day. If milk supply is good and weight loss steady at about 1 pound per week over time, stick to 1900/day for a couple months then take away 30-50 to account for continued weight loss.So I've been really happy with my weight loss coach. She's been super encouraging and great. I have lost 39# and am in awesome shape at this point but I have plateaued around 183-4 lb for a month.
I switched from the Beachbody container system (which worked well- Ioved all the fresh fruits and veggies), to tracking macros and calories. My TDEE is somewhere around 2200 and *on top of the TDEE* I'm nursing my toddler and doing daily workouts: vinyasa flow, hilly hiking, and mountain biking/bike commuting. So I think with the deficit I should be in the mid/high 2000 calorie range most days. Once I started tracking my calories I was coming up with 1500-1900 calories a day, rarely breaking 2000. Honestly, I'm not very strict with what I eat and I'll have a glass of wine every night, pizza once a week etc so my carbs can be high. But I wasn't feeling hungry on those days so I just didn't eat. My coach gave me macro goals of 100 carbs, 100 protein and 60 fat.
When I started looking back at my intake this past month I was shocked at how I only topped 2000 about once a week. I started to wonder if I need to work on eating more. It's hard to even want more most days... i mean, put a plate of nachos in front of me and I'll top 3000 calories in a day no problem! But it's harder with healthier foods. My coach recommended adding 1-200 calories a day BUT NOT INCREASING MY MACROS. I'm like.. I guess? You can do that?
She says certain foods have higher macros vs calories and to avoid those, and that way I'll have more calories and the same macro goals. I really don't get how to do this. I've given it a shot and it simply doesn't seem to work well. That, and I can't find anyone whose nutrition advice is evidence-based recommending this. Or anyone at all. I'm 100% not a dummy about what Beachbody is and what it takes to become a coach so I get that she might not be right, though she does have legit experience. I wanted to ask other people who might have an idea of what the research says. Thanks!
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StaciMarie1974 if a 500 calorie deficit is what I'm looking at, and I don't count exercise into my daily calorie requirements (that TDEE was for the first step up from sedentary), I have been at 1900 many days. Just some days I'm at 1500 and don't even notice. Most days I'm 1800-1900.
I usually weigh in on Fridays and decided to weigh in today since ion having conniptions about this. I did lose 2 lbs from Friday- 184 to 182. So maybe the plateau is over and I need to stick around 1800-1900 a day.0
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