If you happen to follow me on Instagram, you know that I have been counting Macros, otherwise known as, IIFYM (If It Fits Your Macros) or Flexible Dieting.
Does It Work?
"A macro diet goes a step further than typical calorie counting. For it, you count the macronutrients: grams of protein, carbs and fats you're eating within your calorie goal, and in what ratios." - "Macro Diet 101: Counting Macros for Weight Loss & Better Nutrition," www.cookinglight.com
I follow a woman on Instagram who asked the question to her followers, “Am I the only only one who knows exactly how much I weighed on my wedding day?”
That question immediately took me back to a time when I never had to worry about my weight, and, I do know what I weighed on my wedding day, back in 1985.
In fact, I never weighed more than 100 lbs. during high school and through college. I did run cross country in college to stay in shape and combat the stress of 16-18 credit hour semesters but, it wasn’t until after college graduation that I added a few pounds to my petite frame and, even then, I only weighed 105.
I never spent any time obsessing over my weight, most likely, because I didn’t have too. I was always “skinny,” at least, that’s what everyone said to me ……… even into my 20’s.
I’m not sure I ever weighed myself growing up as I don’t remember seeing a scale in our house. I think the only reason I knew what I weighed in high school was that my senior class sponsored a blood drive. I went with my friends to give blood that day and was turned away because I didn’t weigh enough.
You have to weigh at least 110 pounds to donate blood and I weighed only 100 lbs.
But life has a way of catching up with us, doesn’t it?
Before I knew it, my weight was holding steady at 125-ish. That may not sound heavy to many but, when you’re only 5’2″ those extra pounds were vexatious.
After I had children and navigating the demands of being a parent, along with owning a business, it did become harder to keep the weight off and it all started to take a toll on my body.
Have you ever seen someone sit down at the table or at a computer and they “adjust” their shirt? It kind of looks as if they’re pulling on it to straighten it out after they sit? It was something I noticed that people did but didn’t really get why ……………. until it happened to me.
If you’re lucky enough to NOT understand why the shirt-pulling ritual is the devil, let me explain it to you: Your shirt gets caught in your stomach fat so you have to, literally, pull your shirt out of the fat rolls! That was me at 125lbs. 🙂
After many years of putting everyone, and everything else first, I realized that I had to reevaluate my life choices and make some changes to my priorities. Not only was my health in question but, my sanity as well.
I’ve always stayed pretty active but there was a long stretch of years in my life where I just didn’t have the time to take care of myself, much less my family.
*A Little Side Note ~ When you own the kind of business I do, IT RULES. The dental lab business is a unique one. You take all the work you can get and you fit it into the 24 hours you're allotted each day, no matter how long it takes you to get it finished. Just because you "own your own business" doesn't mean you can "make your own hours," like many would think. A dental lab is the kind of business where you stay until the work is finished, especially in the beginning when you are trying to establish yourself. It's basically a business that consists of a series of deadlines all day long and sometimes, into the wee hours of the morning. Then ...... you go home, get what sleep you can, wake up, and do it all again. I'll save that commentary for another day, because that's a whole other post. :)
However, those days are in the past. Now, 12 years later, I have been fairly consistent and successful in my determination not to let my weight or health suffer again.
This is my second “Body Recomposition,” by following a specific macro ratio. The first time I did a recomp, it was several years ago and I paid a professional to set up my macros, complete with a meal plan. It was a slow and deliberate cut, concentrating on building muscle while, primarily, loosing fat.
Once I reached a comfortable weight, I relaxed my ratio range but continued on my weightlifting journey. I stayed at that healthy weight for about a year, so I didn’t think too much about it when I gained a pound here and there over the course of another year.
I suppose some of the weight was due to gaining muscle but I also know that some of that weight gain was from fat accumulation too. When I realized my weight was creeping back up into the hight teens, I decided to figure out this “macro” thing myself, play with the ratios, and find my sweet spot for losing the fat. I understand a little bit more about the process than I did 3 years ago so, what the heck …….. I’ll just experiment with the process.
My goal, by counting macros, is not to loose weight but, to loose fat. However, for me, the two have proven to go hand in hand.
Among fitness professionals, there is an ongoing debate as to whether or not you can put your body in a caloric deficit and still add muscle mass. I can only speak for my own results but, I can tell you that I continue to get stronger with the weight I lift even though I am dropping pounds. Slow & Steady.
Don’t mistake “Flexible Dieting” for “Being on a Diet.” It’s not really the same thing. Dieting is putting yourself in a caloric deficit, strictly to loose weight. Flexible dieting is where you adhere to a strict macronutrient ratio specifically designed for your body, with the goal of loosing body fat while either maintaining muscle mass or minimizing muscle loss. However, flexible dieting can also include, not just a cutting phase but, a maintenance or bulking program.
- Full Disclaimer: I am not a fitness professional, nor do I pretend to be. I only know enough to be dangerous …….. to myself 🙂
"The most important steps in counting macros are setting a calorie goal and macronutrient range for carbs, protein and fat that works best for you. Then, log your food intake and aim to stay within your macros by eating a diet rich in fresh produce, healthy fats, complex carbs and protein sources." - "How to Count Macros: A Step-By-Step Guide," www.healthline.com
There are several calculators on the internet you can find to help you figure out your macro ratio, (I have added some links at the end of this post for your convenience), but I was already aware of a close approximation of where my numbers would come in, simply because of my last recomp.
As annoying as it is to track everything you eat, it sure does make a difference when trying to shed a few pounds and lean out. Not only have I lost a few pounds but, my measurements in some key areas are decreasing. (Measurements are actually a better way of tracking your progress as the scale can be a fooler – we all know muscle weighs more than fat). For example, I know I have lost 3/4″ in my waist since March so I’m not going to be too worried that the scale doesn’t budge much, or very quickly.
The first couple of weeks of tracking in My Fitness Pal, I did really well tracking through lunch but had trouble finishing the entries as dinner approached. I was consistently going over one macro or another and just got frustrated.
Most of the problem stemmed from the fact that I like to cook meals that aren’t just meat, potato and a vegetable. Hence, the more ingredients in your meal, the more complicated tracking becomes. Ugh!
There was one bright light in all of this for me. When figuring out my ratios, I did have to take into consideration that I have more muscle than I had at my last recomp, which enabled me to enjoy more carbs than before. (From my research on the subject, it is truly factual that the leaner you are, the more carbs your body needs for fuel.) When you lift, your body needs those carbs to get you through those lifting sessions, otherwise your performance will suffer.
(I will post the recipe on my next blog post. Super yummy!)
Yay for me ….. who doesn’t love their carbs?!
There is much controversy surrounding the bulk/cut/recomp dilemma. I can only speak for myself on this subject and I am, personally, not interested in doing either a “bulk” or “cut.”
I like the recomp approach, as it isn’t as taxing on my psyche.
When bulking, you eat a surplus of calories, for a period of time, usually months, while lifting to increase muscle mass. Then you have to do a “cut” to shed the fat and expose the muscle you just added to your frame.
When cutting, you eat in a caloric deficit, for a period of time, to loose fat. Weightlifters who do “cuts,” usually do it for a short period of time because it is so difficult to maintain a larger calorie deficit over an extended period of time.
During a recomp, you are eating in a smaller caloric deficit to lose fat, while maintaining a lifting regiment to minimize muscle loss. Basically, this is the “slow and steady” route.
If you’re an impatient person or hell bent on fast results, this approach will not be your friend. I like it because I don’t feel like I’m starving myself because ……… well ……… I love food!
So …… Does Counting Macros Really Work?
The answer: It depends. You have to be persistent and consistent!
It is very time consuming when you start but, gets easier as you go along and I was determined to figure it out. In fact, I have changed my numbers multiple times to figure out what ratio is working for me and, I just added some more calories the other day. Right now I am eating 1354 calories a day, divided as: 45% carbs/35% protein/20% fat.
1354 cal / 152 g carbs / 118 g protein / 30 g fat.
I’m 5’2″, 110lbs., approx. 20% body fat, and I work out or lift 4-6 days per week with moderate intensity and have a, mostly, sedentary job. All this information is crucial to finding your correct macro ratio.
It is not easy. Remember the saying, “If it were easy, everyone would be doing it.”
The truth: It took me about 4-6 weeks of tracking to completely get the hang of it. Finally, somewhere around the 7th week, I really started to come close to hitting my Protein/Carb/Fat ratios each day.
I am trying to pair my foods so that I come close to eating equal ratio amounts of my protein/carb/fat ratio at each of my 5-6 meals throughout the day, although, it’s been a learning process.
Tracking my macros is helping me to understand more about the foods I am ingesting. I am learning about portion size, which is probably the single most factor contributing to obesity.
I weigh almost everything I eat. Yes, it’s a pain but, by weighing everything I can be more accurate and therefore reach my goals. If you try to eyeball a portion, you will, most likely, over estimate the portion.
Those extra calories will eventually add up and slow down your progress, or in some instances, completely derail your objectives.
Don’t allow yourself to think that by “guess-timating,” you’re close enough. In the long run, “close enough” will be the down fall.
For instance, one serving of Chocolate Cherrios, (my new favorite carb), is 3/4 cup or 28g. If you were to measure out 3/4 cup and weight it on the scale, it will probably weight more than 28 grams.
However, in some instances, the serving vs. grams work in your favor and you get to eat a little extra. A rarity, but it has happened with a few of my foods.
Just so you know, I have fallen off the band wagon multiple times. This is hard and if you want results you need to be consistent. The more consistent, the quicker your results.
If you fall ………… just jump back on ………. and keep going!
For me ……….. Slow & Steady.
I have compiled a list of links, you may access, to learn more about IFFYM (If It Fits Your Macros) dieting.
Online Macro Calculators:
“Success is the sum of small efforts – repeated day-in and day-out.”
xoxo, Katy