Pretrack or wing it?

I also need spontaneity and I like to eat what I’m in the mood for. But I do know I have a tendency to be low on protein for example, so I make sure I prioritize protein as much as I can in my choices.

I tend to pre-track when I know I'm going out to eat. If I know roughly how many calories are in what I plan to order, I can pace myself for the rest of the day, walk a little bit more, maybe not have the snack I was planning on, etc. Also, for religious reasons, I don't write or type on the Sabbath. And food is generally a bit fancier and more plentiful on that day. In past weight-loss attempts, I would use that as an excuse to have a major cheat day, which triggered guilt and negative feelings, which made me less likely to stick with weight-loss. When I pre-log and budget for (to use the example of the refreshments after services) a frosted shortbread cookie and two pieces of potato kugel, I find it much easier to pass up the frosted cake, etc. Basically, pre-tracking give me permission to indulge, recognizing that if I'm within my calories, I'm not derailing anything.

ETA: Also, I cook one vegetarian main per week that gives me 4-6 servings. I try to log a serving for dinner right off, especially if it's a higher-calorie entrée. Again, it lets me pace myself for the day.

72smile wrote: »

@seska422 I used a tool a friend gave me. It calculated the macros based on age, activity levels, etc. can’t remember all the criteria. Anyway, it says that I need

1437 calories
122g protein
67g fat
87g carbs

That's a high protein goal. Nothing wrong with it, but you don't have to drive yourself crazy trying to hit it either. I believe the general wisdom is to try to get 0.6-0.8g of protein per lb of body weight.

What's most important for weight loss is calories. Macros are for satiety and some health & fitness goals, but even then they are something to aim for, not a number you must hit every day. Def not worth drinking two shakes if you don't want to!

72smile wrote: »

Thanks @kimny72 . I’m definitely a work in progress. Just want to have permanent results.

I've been here 4 years and I'm still a work in progress

If you like that macro breakdown, maybe work up to it week by week. When i need more protein without a lot of cals I look to shrimp, canned tuna, an egg with extra whites, low fat greek yogurt, and lentils. And sometimes a protein shake!

After doing this for a while (about 3 years, loss then maintenance), I can wing it for most of my day, then I Tetris in the last bit of my macro or veggie/fruit goals - usually a few grams of protein or fat, but occasionally a couple veggie servings.

If protein is your puzzle, this thread is pure gold (especially the spreadsheet):

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

I'm one of those people who meals preps and eats the same thing except for dinner at times when I finish work early enough. I pre-log my meals from breakfast to afternoon snack then just change up depending what I feel like for dinner and dessert.

I pretrack on most days. if I'm going out to dinner with someone I try to find out where we are eating so I can research what the calories are for my meal before I get there.

I pre-log everything I eat in the morning. I know what I drink for breakfast, what I'm having for snack and lunch b/c I bring those to work and I make the meals at home so I know what we are having in the evening as well. I do this b/c it helps me see how my day will be and I can also decide if I want to work out more in order to eat more... like, maybe an afternoon snack after a walk or something.
I can't wing it. That's just not me.

I prelog. But I also meal plan before I do my weekly shopping too. I am too busy to get in from work and start looking for something to cook. I need a schedule to work with. I also save a lot of money by planning the week in advance. I find people who wing it end out buying food they throw away.

I'm a winger.

Mostly.

It is a bit of a puzzle in early days, so I focused on protein in every meal and snack. I generally eat two 500-700 calorie meal and a couple snacks per day so I make sure to have 30-40g protein in each meal. I've never used protein shakes, don't like them.

Eggs and meat and oatmeal with fruit and 1/2 cup milk in my coffee and oats for breakfast.

English muffin and cream cheese and turkey for elevensies

Protein, large portion of vegetables and a starch like pasta, rice, tortillas, or potatoes for dinner

Greek yogurt with fruit and nuts for a snack.

Yesterday that was 119g of protein. 80g fat. The carbs just fall where they fall. I don't worry about going over on fat, in fact I prefer higher fat and lower carbs.

Pre-tracking works best for me. I fill in my diary each morning (or the night before) with everything I’m going to eat for the day. Might sound a bit boring, but I find that if I plan, it’s so much easier to stay on track, and also to hit my macros, or come pretty close to. The only time I wing it a little is if I’m going to be eating while out, and am not too sure what I’m going to eat. But I still do my best to plan as much as I can in those situations too.

I include protein in each meal, and mostly in my snacks too and never seem to have any trouble hitting that macro.

Working for me.... 10.5kg down since the beginning of Jan.

Prelog. Prepare all meals for the week on sundays. Then i leave my last meal open for desires or cravings.
So i hit all my macros, and stay sane

72smile wrote: »

I've adjusted my macros and trying my best to hit them. But, I'm hitting protein numbers unless I do a double protein shake. I know that's not sustainable for me long term. So, how many of you pretrack to try and hit all your macros and how many of you just eat each meal, track, and then try to adjust as the day goes on.

Looking for successful stories here of people that are doing it and losing consistently.

macros only matter in the sense that macros are what make up your calories. Weight management is about calories, not your macro breakdown. Macros can be a good thing to be aware of in regards to nutrition but I think trying to hit your macros bang on is kind of silly.

I don't track and I'm only vaguely aware of what my macros are and I lose weight and maintain my weight just fine.

I pre-track the day before going to buy lunch (I don't eat breakfast), make lunch and dinner fit what I feel in that moment and the macros. Afterwards, it often is that I have to change the log. But at least I know now what foods are almost interchangeable and just adjust MFP at the end of the day. Most of the times it's still pretty spot on.