Counting Macros and not losing weight
gracebaldelli
Posts: 6 Member
Hello MFP community, I have been tracking for two months now and haven’t dropped a pound. I workout 3-4 times a week, mostly a mix running, yoga, Pilates and spin. I haven’t been weight training as often as usual so I know that’s something I need to focus on. I have been trying to reach my protein goal daily buts it’s really difficult because I would need to be eating meat for lunch and dinner, and eggs for breakfast everyday to hit that daily number. I don’t have a lifestyle where eating meat that often is normal. Any suggestions on what to do to improve my plan?? Thank u!!
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Replies
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How much protein are you trying to get? I don't find it that difficult, and I don't eat a lot of meat.
Here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
How much weight are you trying to lose? The fewer number of pounds you need to lose, the slower it will go.
Use that thread (or just use the site default macros of 50C / 30F / 20P) and log your food and exercise for a month. Set your goals reasonably.
Here: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p13 -
OK, but are you under your calorie goal and how are you tracking your intake? Hitting macros is all very well, but not necessary for weight loss.23
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For weight management purposes, macro counting should be equivalent to calorie counting . . . but only if you're quite close on all your macros, and don't consume (much) alcohol. (Each macro has a characteristic approximate calorie level: Carbs or protein are about 4 calories per gram, fats about 9 calories per gram. Alcohol is 7 calories per gram, but isn't carbs, fat, or protein.)
It's possible to hit a reasonable protein goal without meat or eggs: Lots of vegans do it.
I'm not vegan, but haven't eaten meat since 1974, and don't eat even a dozen eggs a month, but have no trouble getting 100g daily in maintenance.
As a protein goal, many people around here shoot for 0.6g-0.8g per pound of healthy goal weight, which is roughly equivalent to 0.8-1g per pound of lean body mass, and around twice the USDA/WHO recommendations. Some people go to 1g-1.2g per pound of goal, but that's about the highest I've seen. If you're shooting for more than that, it's probably overkill. In particular, base it on lean body mass or goal weight (with the appropriate multiplier), not on an overweight or obese weight. We don't need protein to maintain our fat mass; it's for maintaining lean mass.
Part of making weight loss work is figuring out ways to change your lifestyle in order to accomplish your goals. If you can't hit your macros, but want to lose weight, watch your calories, and just work on gradually remodeling your eating to hit your macro goals.7 -
Calories first, then macros. You're probably eating too many calories and that is why you're not losing weight.
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Are you staying within your calorie limit? focus on calories first then macros. I don't personally have any issue hitting my protein goal but I eat meat for lunch and dinner and eggs for breakfast lol. Even if I don't eat eggs for breakfast I still get enough. I aim for about 100 g. hard boiled eggs for a snack, string cheese, dip vegetables or crackers in chicken salad...2
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Are you tracking your calorie intake and accurately measuring out correct portion sizes with a food scale? Macros don't mean a whole lot for weight loss, it's your calorie intake that you need to be focusing on.1
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cmriverside wrote: »How much protein are you trying to get? I don't find it that difficult, and I don't eat a lot of meat.
Here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
How much weight are you trying to lose? The fewer number of pounds you need to lose, the slower it will go.
Use that thread (or just use the site default macros of 50C / 30F / 20P) and log your food and exercise for a month. Set your goals reasonably.
Here: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
I’m aiming for the final 10 pounds. I’ll try using the site you sent to change my macros but from other websites, the default on MVP wasn’t enough. Protein intake should be around 100g a day. How much time should it take to drop this amount of weight?
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OK, but are you under your calorie goal and how are you tracking your intake? Hitting macros is all very well, but not necessary for weight loss.
I’m tracking everything (the best I can). I’m aiming for 1400 caloric intake, I’m 5’8”. I use to not track macros and calories only and it still didn’t make a difference. I would lose maybe 2-3 pounds at first but then I would plateau. Plus, I was hungry often. So I thought hitting macros would prevent this and body my metabolism.0 -
Last 10lbs will come off very slowly. Be precise and be patient.6
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For weight management purposes, macro counting should be equivalent to calorie counting . . . but only if you're quite close on all your macros, and don't consume (much) alcohol. (Each macro has a characteristic approximate calorie level: Carbs or protein are about 4 calories per gram, fats about 9 calories per gram. Alcohol is 7 calories per gram, but isn't carbs, fat, or protein.)
It's possible to hit a reasonable protein goal without meat or eggs: Lots of vegans do it. I'm not vegan, but haven't eaten meat since 1974, and don't eat even a dozen eggs a month, but have no trouble getting 100g daily in maintenance.
As a protein goal, many people around here shoot for 0.6g-0.8g per pound of healthy goal weight, which is roughly equivalent to 0.8-1g per pound of lean body mass, and around twice the USDA/WHO recommendations. Some people go to 1g-1.2g per pound of goal, but that's about the highest I've seen. If you're shooting for more than that, it's probably overkill. In particular, base it on lean body mass or goal weight (with the appropriate multiplier), not on an overweight or obese weight. We don't need protein to maintain our fat mass; it's for maintaining lean mass.
Part of making weight loss work is figuring out ways to change your lifestyle in order to accomplish your goals. If you can't hit your macros, but want to lose weight, watch your calories, and just work on gradually remodeling your eating to hit your macro goals.
I’m aiming for 120g a day, I’m 152 pounds and 5’8”. What are you eating that is vegetarian and low carb? Because beans have a some protein but is super high in carbs. Meat has been the only food source that is low carb/high protein (or eggs, I also eat yogurt but I can’t go crazy with the dairy). I have been aiming for 1400 calories or less, sometimes I go over, sometimes under.
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Calories first, then macros. You're probably eating too many calories and that is why you're not losing weight.
I have tried only tracking calories and it didn’t make a difference. I would lose 2-3 pounds the first 2 weeks then I would plateau. I would have to eat 900 calories or less a day which isn’t healthy, especially for my height (5’8”).7 -
gracebaldelli wrote: »Calories first, then macros. You're probably eating too many calories and that is why you're not losing weight.
I have tried only tracking calories and it didn’t make a difference. I would lose 2-3 pounds the first 2 weeks then I would plateau. I would have to eat 900 calories or less a day which isn’t healthy, especially for my height (5’8”).
It "didn't make a difference" because you were either not using a food scale or you weren't giving it enough time. Weight loss isn't linear, you won't always see a drop every week. Which is why most folks around here advise giving it 4-6 weeks of consistent accurate tracking before deciding it's not working. To account for fluctuations and such.8 -
gracebaldelli wrote: »For weight management purposes, macro counting should be equivalent to calorie counting . . . but only if you're quite close on all your macros, and don't consume (much) alcohol. (Each macro has a characteristic approximate calorie level: Carbs or protein are about 4 calories per gram, fats about 9 calories per gram. Alcohol is 7 calories per gram, but isn't carbs, fat, or protein.)
It's possible to hit a reasonable protein goal without meat or eggs: Lots of vegans do it. I'm not vegan, but haven't eaten meat since 1974, and don't eat even a dozen eggs a month, but have no trouble getting 100g daily in maintenance.
As a protein goal, many people around here shoot for 0.6g-0.8g per pound of healthy goal weight, which is roughly equivalent to 0.8-1g per pound of lean body mass, and around twice the USDA/WHO recommendations. Some people go to 1g-1.2g per pound of goal, but that's about the highest I've seen. If you're shooting for more than that, it's probably overkill. In particular, base it on lean body mass or goal weight (with the appropriate multiplier), not on an overweight or obese weight. We don't need protein to maintain our fat mass; it's for maintaining lean mass.
Part of making weight loss work is figuring out ways to change your lifestyle in order to accomplish your goals. If you can't hit your macros, but want to lose weight, watch your calories, and just work on gradually remodeling your eating to hit your macro goals.
I’m aiming for 120g a day, I’m 152 pounds and 5’8”. What are you eating that is vegetarian and low carb? Because beans have a some protein but is super high in carbs. Meat has been the only food source that is low carb/high protein (or eggs, I also eat yogurt but I can’t go crazy with the dairy). I have been aiming for 1400 calories or less, sometimes I go over, sometimes under.
Your OP said nothing about low carb? While losing 50ish pounds back in 2015 at age 59-60, I ate around 150g carbs and around 80-90g protein. (I'm only 5'5"). Now, in maintenance at age 63, weight mid-130s, I eat around 200g carbs most days and at least 100g protein. I pay attention to my protein goal (and fat goal) to be sure I meet it as a minimum, and to my calorie level to be sure I manage it, but I pay no attention to carb level whatsoever.
Carbs don't increase my appetite, nor are they an essential nutrient, and I'm not insulin resistant or diabetic, so I don't care how few or many carbs I eat. I have protein and fat minimums, and like to eat 5-10+ servings of varied, colorful veggies and fruit daily, so those and calories are what I track.
I eat a lot of beans, bean & soy pastas, dairy, traditional soy foods (tofu, miso, tempeh), etc., for protein (not many eggs), and boatloads of veggies and fruits. I don't eat fake meat, protein powder or protein bars, not because there's anything wrong with them, but simply because I don't find them tasty or satisfying. (Life is too short for food that doesn't taste good.)
Most of my weight loss was at 1400-1600 net (plus exercise, so maybe 1700-1900 gross most days). I'm eating rather unevenly in maintenance, but believe I'm averaging in the lower 2000s (1850 net is my daily goal, but I intentionally exceed it materially, once a week or so). I can hit 100g protein pretty easily in the 1600s (gross calories); would have to work at it to do so at 1400.7 -
gracebaldelli wrote: »Calories first, then macros. You're probably eating too many calories and that is why you're not losing weight.
I have tried only tracking calories and it didn’t make a difference. I would lose 2-3 pounds the first 2 weeks then I would plateau. I would have to eat 900 calories or less a day which isn’t healthy, especially for my height (5’8”).
Use a food scale. If you don’t use a food scale, then you don’t know how many calories you’re eating.
When you’re in the last 10 pounds, you need to track your calories very accurately. Weigh all solid food. You also need to be patient. You may only see the scale go down every 4-6 weeks, so you should give any change you make at least that long to show up.
You absolutely do not need to eat 900 calories or less in order to lose weight. Eat the number MFP gave you for a 0.5 lb/week loss. Track accurately and consistently. Weigh everything. Be patient.5 -
gracebaldelli wrote: »cmriverside wrote: »How much protein are you trying to get? I don't find it that difficult, and I don't eat a lot of meat.
Here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
How much weight are you trying to lose? The fewer number of pounds you need to lose, the slower it will go.
Use that thread (or just use the site default macros of 50C / 30F / 20P) and log your food and exercise for a month. Set your goals reasonably.
Here: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
I’m aiming for the final 10 pounds. I’ll try using the site you sent to change my macros but from other websites, the default on MVP wasn’t enough. Protein intake should be around 100g a day. How much time should it take to drop this amount of weight?
Those threads are both from the sticky posts/threads on Myfitnesspal. They're just good common sense things to read.
Read them. :flowerforyou: Every question you have asked so far is answered well and correctly in those two threads.
Eat.
Patience.
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Short answer is that macro's being 4c 4p 9f are close estimates, but estimates nonetheless. Some labels (like atkins products for example) reduce the reported calories by the amount of dietary fiber in the product. Some don't.
Gotta weigh/measure everything even if it comes out of a package. And absolutely give it more than a few days or a week. Fluctuations happen.0 -
MichelleSilverleaf wrote: »Last 10lbs will come off very slowly. Be precise and be patient.
^This--a thousand times, this. Your body doesn't know your agenda and is just doing its thing. The weight will come off, but it will take time and come in fits and starts. Good luck!1 -
gracebaldelli wrote: »cmriverside wrote: »How much protein are you trying to get? I don't find it that difficult, and I don't eat a lot of meat.
Here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
How much weight are you trying to lose? The fewer number of pounds you need to lose, the slower it will go.
Use that thread (or just use the site default macros of 50C / 30F / 20P) and log your food and exercise for a month. Set your goals reasonably.
Here: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
I’m aiming for the final 10 pounds. I’ll try using the site you sent to change my macros but from other websites, the default on MVP wasn’t enough. Protein intake should be around 100g a day. How much time should it take to drop this amount of weight?
To answer your question about how long it will take to drop the weight off, probably give it 20 weeks/5 months. That's about 0.5 lbs a week so a 250 calorie deficit. You're 5' 8" and 1400 sounds too low to me especially if you exercise. I think you've got a 500 calorie deficit so I would increase your calories to 1650. Especially if you feel hungry. Protein is in a lot of things but if you like seafood then you can easily get to your goal, it's all about personal preferences. There's nuts and seeds too. 30g of pumpkin seeds has 10g of protein in it. Kale, broccoli, spinach and mushrooms are high protein too. One cup of lentils has 20g of protein in it. If you're struggling then you might have to try some protein powders. There's cottage cheese too.
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Bone Broth has a lot of protein. I supplement that and a vega chocolate scoop (not together lol) to get protein in.
Also, I was wondering if you have ever looked at food sensitivities? I did The Plan (its a book) and it revealed a lot for me. I fluctuated high when I ate beef. A friend of mine was sensitive to pork and beer. It is a good way to see what foods you are reactive too. It is also a low calorie plan but I was never hungry on it. Inflammation can make you weigh heavier too. That might help long term over super low calories or a no carb stint or something. The only thing is she says moderate exercise is better and I have read that elsewhere too.
You basically start at a few things and add more to see if you react. I would skip the first three days that is killer5 -
Unless you are using a food scale for EVERYTHING and I mean EVERYTHING. You aren't tracking accurately.
I have one at home and one at work, I even weigh the milk I put in my tea.2 -
Aside from the wholly obvious - use a food scale to measure your intake....
1) do you honestly log ‘cheat meals’ or ‘cheat days/evenings’. If not, do so. It’s very easy to eliminate your deficit in just one evening out per week.
2) How are you measuring your calorie burn from exercise? Do you eat back these calories? If so and you’re routinely overestimating what you’re burning then that could seriously slow your weight loss.2 -
Thanks for your response! So I always include my cheat meals, if any. But for the most part, it’s all eyeballing my food so agree that I would need to start accurately measuring everything. It’s really hard since my job offers lunch and I don’t want to measure food in front of my coworkers so I would have to start bringing my lunch, and I haven’t made the commitment to do that yet. I track my calories using my Apple Watch, it tracks my heart rate. But that’s it. Sometimes I eat back the calories and sometimes I don’t, I just started not factoring in my calories burned into MVP so that I don’t overeat. Hoping that will boost the process!0
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gracebaldelli wrote: »Thanks for your response! So I always include my cheat meals, if any. But for the most part, it’s all eyeballing my food so agree that I would need to start accurately measuring everything. It’s really hard since my job offers lunch and I don’t want to measure food in front of my coworkers so I would have to start bringing my lunch, and I haven’t made the commitment to do that yet. I track my calories using my Apple Watch, it tracks my heart rate. But that’s it. Sometimes I eat back the calories and sometimes I don’t, I just started not factoring in my calories burned into MVP so that I don’t overeat. Hoping that will boost the process!
Honestly, it wouldn’t help much to bring a food scale to work anyway, because you don’t know how many calories per gram that food contains in the first place. Anytime you eat food you didn’t cook yourself, you can only estimate calories. If it’s restaurant food/catering, it’s probably higher calorie than you’d expect. Solutions would be either eat the provided food and estimate high for it, or bring your lunch.
However, you definitely need a food scale at home. Use it for all solid food.
MFP is designed for you to eat back exercise calories, but that assumes your exercise and food calorie calculations are accurate. You are unintentionally eating back your exercise calories because your food diary isn’t accurate.3
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