So you’ve been working out for a while now, and you don’t seem to be getting closer to the goals you started out with? Whether you are trying to lose weight and tone up or trying to build muscle, the food you consume plays a huge role in getting you to your fitness goals. Some people choose to keep track of their foods by counting their macros. This way of eating holds you accountable for what you’re putting in your body as well as encourages you to eat a bit healthier.
Try it for a couple weeks and see if you like it, what do you have to lose?
First off: what are macros?
Macronutrients, “macros” for short, are your proteins, carbohydrates and fats, as well as your total calories. These make up the majority of the caloric content in your foods. Each person has their own set number of each macronutrients based on various physical aspects.
What macros should I be eating?
There are a TON of websites that can record your height, weight, your amount of physical activity, what your goals are, etc. and they recommend what macros you should start with to eventually attain your goal. These aren’t perfect, but they can help for beginners, and with time, you’ll learn what does and doesn’t work for you.
Some websites include: https://www.katyhearnfit.com/macro-calculator.html and https://www.iifym.com/iifym-calculator/
How do I keep track of macros?
For beginners, its recommended to start off with recording what you eat. To help, there are many apps to make counting your macros quick and easy. There seems to be a food diary for every personality nowadays. Some include: MyFitnessPal, MyMacros+ and MealLogger. After recording macros for a while, some people may move on to intuitive eating.
What’s “If It Fits Your Macros (IIFYM)?”
This entails eating absolutely anything you want as long as it fits into the guidelines of your set macros. Some people may try to eat junk food for all meals in this diet. Is this the best idea? No. You’ll soon find out that straight junk food will not provide you with the nutrients you need, unfortunately. Also that carbohydrates from soda and candy are not equal to say, brown rice. However, the beauty of it is its flexibility. So, if your craving of a brownie fits, enjoy that brownie!
How to count macros without being obsessive?
For myself, counting macros helped be to become more self aware of my eating and in turn, my diet became more well balanced. You’re able to count macros without being obsessive if you can change your mindset. First is to think of macros as your guideline: the goal is to hit close to your macros, not to zero them out every day. Second, you don’t have to weigh every little thing if you aren’t in a contest prep, you can estimate it. Third, be flexible with your macros. You’re able to have a meal out and and estimate it, if it doesn’t fit, that’s okay! It won’t always be perfect. Also, if you ever become overwhelmed, give yourself a break and stop tracking. Try to eat according to your goals, but also for your mental sanity.