If we hang out together in real life or online, you’ve probably heard me talk about counting calories and macros. I was finally able to get my nutrition under control and make noticeable progress when I learned about macros and how counting them could help me achieve my goals.
First thing’s first…
Lets chat for a second. I’m sure for most of you this is not brand new information BUT, if you want to lose weight you need to burn more calories than you take in. The term “macros” is short for macronutrients which is simply proteins, carbs, and fats. If you eat 3 cheeseburgers a day but stay under your predetermined calorie count, you will lose weight. However, if you want to lean out or gain muscles, the macros in those cheeseburgers (high fat, high calories) will not help you do that efficiently.
Food does not have morality. Thank you to my personal friend and trainer, Tyler Fox, for this simple yet mind blowing revelation. Food is not good or bad. It is simply calorically dense; cheeseburgers. Or nutritionally dense; veggies. Your relationship with food is extremely important. Not feeling guilty for enjoying certain foods is crucial for the success of your diet and more importantly, your happiness.
Okay now that we have that squared away…
Lets talk about why I love the concept of counting calories and macros and why it works for me. Counting calories and macros is sustainable. That’s it. That’s the secret. It allowed me to let go of the guilt surrounding certain foods. It allows for flexibility.
Every time I was going to “get my crap together” regarding fitness, it lasted about 12 hours before I “cheated.” Counting calories and macros allows me to “cheat.” I hate that word. It’s not cheating… it’s living. Counting lets me decide what food works best for me. Yes of course, if I don’t drink any wine and eat only nutritionally dense food, I’d see amazing results. And I would see them faster. But that’s not a life worth living to me and it is not sustainable. The fact is, I can see myself eating the way I do right now in 10, 15, and even 20 years. That’s the kind of sustainability I am talking about.
I am not hating on your diet plan…
My sister does Beachbody which includes at home workouts as well as a color coded container system to guide your nutrition and portions. She’s been doing it for over 3 years and has seen amazing results. The nutrition aspect did not work for me. I couldn’t guarantee that I would only have 2 yellow containers (carbs) every day. It didn’t work for me because it wasn’t as flexible. That being said, I know without a doubt in my mind that my sister is healthier than me. She eats more nutritionally dense food on a consistent basis than I do.
I know people have seen great results with Keto. I feel a little more strongly about Keto simply because I don’t believe anyone should cut out any one food group. Moderation is key in all things. However, if low carb is sustainable for you or if you feel your body performs best on Keto, then have at it! Do whatever works best for you. That being said, don’t pick your nutrition plan based on the “quickest way to burn fat” or “how I lost 15 lbs in a month.”
Whatever you choose, you should not feel like your diet is highly restrictive. A little restriction is okay. In fact, we could probably all use a little bit of that. Especially if weight loss is the goal. But if you are feeling guilty about enjoying certain foods or missing out on dinners/events, it will not last you long term.
Related posts you may enjoy: A Foodie’s Guide To Macro Friendly Eating; 5 Easy Macro Friendly Meals To Make This Week; 4 Small Changes To Become A Healthier You
I am a planner by nature
Seriously you can ask anyone, it’s almost to an embarrassing level. Counting calories and macros works for me because I can plan ahead. Drinking wine with my girlfriends during the Bachelor premier? No guilt. I don’t generally eat a ton of carbs so the carb intake won’t be a problem. And I know 25 oz of Pinot Grigio is approximately 625 calories. I can put that wine in the ‘My Fitness Pal’ app and now I know how to eat accordingly for that day.
I love snacking, especially after dinner. Counting calories and macros means I can plan for a serving of Flaming Hot Cheetos and a bowl of Cinnamon Toast Crunch if I’m craving it. Like I said, I am not the “healthiest” person in the world but now I know how to eat to achieve my goals. If you know you LOVE a big breakfast and some after dinner snacks, then plan accordingly. The flexibility and lack of guilt is freeing.
Tracking Apps
There are tons of calorie and macro counting apps. My Fitness Pal just happens to be one of the most common. Because of that, it has tons of preloaded food in it’s “data bank.” If you can’t find something by typing in the name, just scan the label and it’s usually already in the app. And it’s not just grocery food. It has tons of restaurant menu items as well. Chipotle lunch plans? Aunt Sharon’s birthday at Texas Roadhouse? Don’t worry, your burrito bowl and your sirloin are already in the app.
Do you really want to track forever?
That was my biggest concern when I first started. I didn’t want to be tied to my phone just so I could eat a meal. Counting your calories and macros is only time consuming for about a week or so. Most people who eat “healthy” (meaning they are conscious of what they’re eating) eat similar things every day. Once you’ve put your staple items in to the app a few times, it gets easier and faster. If I start typing “eggs” it automatically pulls up 2 eggs and my frequently paired foods (i.e cheese, breakfast sausage, half a bagel) Add all at once and your done in 20 seconds.
I challenge you to track your calories and macros for about a month. You’ll be shocked at what you learn and the information you retain. If I am eating at home on an average day, I could tell you about how much protein and calories are in almost everything I eat without looking at my phone.
It takes a little trial and error but in time, your understanding of food labels and what is macro-friendly becomes a lot clearer. If you need some ideas, check out my blog “A Foodie’s Guide to Macro-Friendly Eating.” Slowly you’ll learn how to get the most bang for your buck in regards to calories and macros. For example, if I want to try a new protein bar, I’ll check the label. Sure, it may have 30g of protein which is great to help me hit my protein goals. But if that means it has 300 calories, then it may not be worth it. This is because after some time, you will recall that 3oz of chicken will give you about the same protein but for half the calories. Plus it’ll be more filling than the protein bar.
Intuitive Eating
When you learn to better understand food, you can become a little less strict with the tracking of your calories and macros. On my “Road to Consistency” blog, I mentioned how I stopped tracking for about 4 months. I was able to do this without losing progress because I was able to *mostly* intuitively eat. I knew if I was eating at home and being conscious of my snacking, I was mostly within my calorie and macro goals. You may not need to count calories forever. I started tracking again because I felt myself getting a little lax with my nutrition and also because I had new goals (gaining weight) which meant my macro goals changed.
Calculating calories and macros
There are formulas and apps to determine calorie and macros that are ideal for your personal goals. However, I will always recommend Tyler or another professional, set them up for you. I find the online macro counters are more restrictive than they need to be which is intimidating and not sustainable.
Tyler offers macronutrient coaching which means he will provide you with customized macronutrient guidelines based on your personal goals and food preferences. Also, weekly check ins to make any necessary adjustments to ensure it is sustainable for you.
I am telling you right now, if there was ever something to invest in, this is it. It’s freeing to KNOW that you are getting macros that will actually work for you and you won’t feel overly restricted.
If I can do it, I know you can too.
I often reference that tracking calories and macros is the bee knees but never explain why I love it or how it works for me. If you see a glass of wine on my IG story, I’m probably tracking it. I’m not just “that girl” that can eat whatever she wants and never gain weight. I always thought it had to be restrictive and difficult but I promise, it’s not as overwhelming as it first seems.
Take the leap, try it out! Comment or message me if you have any questions. If I don’t know the answer, I will find out for you.
-The Relatable Red
