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How do you count macros for weight loss

How to count Macros

There are so many of us who want to lose those extra pounds but just hate the idea of counting the calories. But to reach your goal of weight loss you need to define some parameters, right? Then here is a unique option and that is counting the macros to lose weight.

What Is Counting Of Macros For Weight Loss :

Confused about this macro diet concept? Wondering how to count macros for weight loss? Hang on! It is not a very complex aspect and you can surely understand the concept of a macro diet easily.

First, understand that in macro diet macro stands for macronutrients. Now next thing you will be keen to know is what are macronutrients. These are the most essential nutrients and our body cannot live without them. Carbohydrates, proteins and fats are macronutrients and they have their specific roles. Each macronutrient has the power to make you lose weight.

Every food has two or even all three macronutrients but they are categorised based on the macronutrient that they have the most. For example, chicken has lots of proteins and some amount of fat. So it is labelled as a food that has the protein macronutrient.

Detail Study of Every Macro :

  • Carbohydrates:

These are an important source of energy even when you are trying to lose weight. Almost every human cell needs this energy source. After digestion carbohydrates are converted into blood glucose which is stored in the liver and muscles in the form of glycogen. For burning fat, you need to indulge in high-intensity exercise and this type of exercise is fuelled by blood glucose and glycogen. Carbohydrates are connected with maintaining the level of serotonin which is a neurotransmitter which has an impact on your mood.

Whole grains, legumes, green leafy vegetables, potatoes and sugars can be considered healthy carbs.

  • Protein:

For the building and maintenance of lean muscle protein is needed. For fuelling certain chemical reactions in the body some enzymes are needed and proteins are known to make these enzymes. We all know that haemoglobin is needed to transport oxygen in the different parts of the body. Protein is used in making this important aspect called haemoglobin. This macronutrient also gives a boost to the satiety levels due to which you feel full for a longer time even after taking in fewer calories. Insulin and blood glucose spikes in the blood are known to cause health problems. But proteins slow down digestion and as a result, also slows down the release of glucose in the blood.

For healthy proteins, you can choose plant-based options like chickpeas and beans. You can also consume eggs, lean protein like chicken and turkey, and fatty fish like salmon and mackerel.

  • Fats:

Yes, fats contain more calories but that does mean once you consume fat you automatically gain weight. Fats get digested slowly and hence they help in stabilizing blood glucose levels. As a result, fats help to keep cravings at bay. Fats are important for certain aspects that are crucial for healthy weight loss. For example, fats help in increasing the absorption of fat-soluble vitamins like A,D, E and K. Fats make up cell membranes and they also are good for nerve and brain health.

Certain nuts, seeds, avocado, and olive oil come under the category of healthy fats.

The Benefits Of Counting Macros For Weight Loss:

If you are serious about losing weight the healthy way then you must know how to count macros for weight loss. You have to take a look at some of the health benefits of counting macros.

  • May aid in losing excess weight:

It is possible to keep excess calories away by consuming a certain amount of macros regularly. By following this regime one may be able to lose weight and this will be a healthy way of losing weight.

  • You can gain muscles with ease:

After a stringent workout,you must eat a certain amount of protein to repair and build muscle mass and this is exactly where people might struggle. If you want to ensure that you have consumed the right amount of protein after strength training then counting macros can surely be helpful.

  • Achieve your goal of healthy nutrition:

It is of utmost importance that you have healthy eating habits and you follow the right nutrition path to remain healthy. Counting macros can be one of the ways to ensure that you have a solid nutrition plan which will help your overall health in the long run.

  • An inclination toward healthy eating habits:

Once you inculcate the habit of counting macros you will be able to develop healthy eating habits. You will be more inclined towards making healthy food choices and this helps in keeping your body healthy.

  • Optimal functioning of the body:

By counting macros, you ensure that you are taking the right amount of proteins, carbs and fats. Once your body gets enough quantity of the macros it will automatically help in the optimal functioning of the body. With carbohydrates, there will be enough energy production. Proteins help in building muscle mass, they help to improve the immune system and metabolism. Fats are useful in the absorption of essential nutrients.

  • Flexibility to make healthy food choices:

Macro diets give you the flexibility to choose healthy food options that you enjoy. People following a macro diet are found to eat a bit more proteins as compared to others and they are also able to strike a balance between nutrient-dense foods which is so important.

How to count macros for weight loss?

First, you need to know how many calories there are for each gram of the primary macronutrients.

MacronutrientsCalories per gram
Proteins4
Carbohydrates4
Fats.9

According to the National Academies of Sciences, Engineering, and Medicine adults must get 45 to 65 % of their calories from carbohydrates, 10 to 35 % of the calories from proteins and 20 to 35 % of the calories from fat. Of course, the macro goals will be different for different people.

Now determining how much carbohydrates, proteins and fats you must consume in percentage is confusing. Therefore, there is a formula that you can use to find out how many grams of carbs, proteins and fats you must get from your diet according to the quantity of calories that you intake.

Now for an active woman who is trying to lose weight a 1,600-calorie diet is considered to be reasonable enough.

  • Carbs: Calories per day (1,600) x percentage of calories from carbs (.50) / Number of calories per gram in carbohydrates (4) = 200 grams of carbs per day
  • Protein: Calories per day (1,600) x percentage of calories from protein (.20) / Number of calories per gram in protein (4) = 80 grams of protein per day
  • Fat: Calories per day (1,600) x percentage of calories from fat (.30) / Number of calories per gram in fat (9) = 53 grams of fat per day         

Now, this is just an example of how you can calculate how many grams of the main macronutrients can be calculated. Depending on the calorie intake goals every individual can make use of the above formula to find out the grams of carbs, proteins and fats that he can consume to achieve his weight loss goal.

Disadvantages Of Counting Macros To Lose Weight:

Yes, counting macros for losing weight involves making a lot of calculations and planning. Now if you are not eating the same thing everyday then you have to make all these cumbersome calculations daily. To avoid the daily calculations you may have to end up eating the same thing everyday and this can be very boring.

Setting the right macro goals can also be a challenging task. Low macro goals can result in nutrient deficiency and it can lead to energy fog and energy fatigue. If you end up setting high macro goals then you may not get the required results in aspects like weight loss and performance improvement.

Some people may end up putting too much focus on macro counting and this, in turn, can lead to disordered eating.

Get Started For Macro Counting To Lose Weight:

  • There is no doubt that the answer to the question of how to count macros for weight loss is difficult. If you want to get started then there are some simple steps that you can follow:
  • First,  make a note of all that you eat every day in a diary. Make sure that you cover everything that you are eating.
  • Next,check and count the macros that you are consuming every day.
  • After that, you need to decide on your macro diet goals and compare your macro diet goal with the current macros that you are consuming.
  • Based on all these aspects you have to then decide what changes you need to make in your diet so that you can achieve your weight loss goals.

Some Of The Tips That Make The Macro Diet Weight Loss Plan Successful:

  • Always eat more whole grains, healthy fats and high fibre foods.
  • Make sure that you keep away from processed foods and limit the intake of refined sugar.
  • Drink lots of water and keep your body hydrated.
  • You have to get over your sedentary lifestyle and lead an active life. Make sure that you follow a regular exercise regime.

Who Can Gain Benefits From A Macro Diet:

Almost anyone can benefit from a macro diet. You can compare it to counting the calories or checking the portion size that you are eating. If you like to add some fun to your daily diet routine then a macro diet can be the right thing for you. You can have fun counting how much macronutrients you have consumed and then you can decide what you must do to eat the right amount of macronutrients everyday. But if you find this whole counting business boring then you may find this macro diet thing rather cumbersome. So overall anyone can benefit from this diet provided you are willing to have fun doing the calculations.

A few words about counting macros for weight loss:

Now it depends on the type of lifestyle that you follow. The age of the person and the activity level of the person matters a lot when it comes to counting macros for weight loss. The number of carbs and proteins that are needed by a person who has a sedentary lifestyle will be different compared to a person who has an active lifestyle.

  • You need approximately 30% protein, 30% fat and 40% carbs if you exercise for one hour or less.
  • You need approximately 30% protein, 25% fat, and 45% carbs if you exercise for 1 to 2 hours daily.

Before you begin counting the macros make sure that you have a clear idea about your exact calorie requirement. Then make use of the macro ratio to find out the number of macros that you require.

There are also some apps like My Macors+,Carb Manager, and MyFitnessPal which you can use to track the macros.

If you are still not very sure how to go about with your macro counting to lose weight then you can get in touch with a dietician who will review all the details and shall design a bespoke macro diet plan for you.

Conclusion:

Go ahead with counting macros to lose weight right away!

Yes, counting macros can be a great way to lose weight. You may find it a bit confusing and cumbersome initially. But with a bit of practice, you will master the skill of counting macros and then you shall be able to lose weight the healthy way.

In case you are not very confident with this concept of counting macros then you can take assistance from an experienced dietician. Happy living!