If you’ve been hitting it hard and dieting right, then you should be making progress, but if you’re doing those things and still not seeing the results, it still might be your diet and here is why.
How to track your macros and why you should
There’s a lot of diets out there, and you all know I’m an advocate of Flexible dieting and not limiting your foods. We have discussed why, but what if you’re eating healthy and not losing weight?
Regardless of how healthy you are eating, you can still be over eating! The most common way of doing this, that I have seen, is by consuming too much fat or carbs. A lot of times people don’t realize and think that they are eating healthier (which they might be) by eating more fruit, veggies, nuts, and natural foods, but in reality these can be a culprit as well!
Let’s take fruit for example. A banana has roughly 20 to 30 carbs, an apple is around the same, a cup of orange juice is all sugar. Okay, so you’re not eating that many but it all adds up! Let’s say you get an acai bowl (one of my personal favorites) after your workout. I’ve seen these range anywhere from 50 to 100 grams of carbs a bowl! Now depending on how often you work out and your metabolism that could be a third or half of the daily amount of carbs you should be comsuming! Same rule applies to fats, so watch out for that peanut butter. I know, I know, it taste so good and it’s healthy.
This is complicated, right!? Not so much, remember it’s just calories in and calories out. I never really knew how much I was over eating until I learned how to track my food. A couple months of doing this, I can now eye ball things and make a pretty close educated guess on how many macros are in my meal.
Alex, what the hell are macros?
In case you’re new to this concept, macros are short for macronutrients. All calories are broken down into macronutrients.
1 gram of fat = 9 calories.
1 gram of carbs = 4 calories
1 gram of protein = 4 calories.
1 gram of alcohol = 7 calories.
Although you can, I do not recommend including alcohol in your diet. There is a specific method of counting this. If you want to know you can message me on the side, but for now we’ll stick to the basics.
Now you should have an idea of how quickly you can over do one, both, or all macros if you’re not keeping track.
How to calculate it.
There’s a few apps out there to calculate them for you, but my tried and true is Myfitnesspal. I use it everyday and it is so easy, but yes it takes a few minutes out of your day. But hey if something is important to you then you will make time for it, and in this case it’s not much time but reaps great rewards, like your health and body!
You have downloaded myfitnesspal, now what?
Start tracking. If you go to mcdonalds, search for it in the bar, find the meal you ate, add it and move on.
If you’re cooking yourself, add the food you are cooking. DO NOT FORGET TO ADD EVERYTHING, meaning your cooking oil, butter, sauce, whatever goes in your body has some kind of calorie! This could trip you up! What I like about myfitnesspal is that it allows you to add your own recipes or combos of meals, which makes things easier for the next time. Also, another time saver and lovely aspect of the app is that it has a bar code scanner! So if you’re like me and love to pick up some sushi from wholefoods or whatever, you scan that bar code and wala, there are your macros! Just make sure you enter the correct amount of savings per meal.
Okay, so we have covered what macros are, the importance of keeping track, how to track them. Lastly, let’s discuss one more tool you should add to your kitchen / recipe for success.
The food scale.
This is essential if you do not know how to eye ball your food or know how much 4 Oz of chicken looks like ( the normal serving). Weigh it out! You will notice just how much it really is, or isn’t! Then add the correct amount of servings to your addition in your macro tracker.
Now you know how to track your meals and should be seeing that fat stripping away in no time! If you actually take the 2 mins it takes to add it! I hope to see you all beach ready I’m a few months, just don’t forget to toggle over to that nutrition page on the app and reference your total macros through out the day ,so you know how much you have left to eat!
Happy shredding and as always, if you have questions please reach out and if you liked this or found it useful, follow, share, hit the like button so I can help a larger audience. Thanks guys. Peace!