Macronutrients for Weight Loss
Keeping track of your diet is significantly important for your fitness goals. It is pretty obvious that everyone (who is on a diet or his fitness journey) tailors his diet in either calories and macros. So, calories and macros are two widely used scales for tracking your diet.
Admittedly, counting macros might be a new term for some of you because for all of us, using a calorie scale is more common than macro (macronutrients for weight loss) counting.
But what happens when you eat a slice of pizza (285 calories) and still not feel full? Why is this so? Calorie-dense foods are not necessarily filling, in comparison to protein density in it. This is the whole misconception about the calories. You can still be hungry and lead to overeating.
Therefore, you must understand the difference between calories and macros. And at the end of the article, you would learn how to control your diet if you want to lose weight. This is why you should give your macros (macronutrients for weight loss) more consideration.
What are macros?
Macros term is simply used for the macronutrients that are essential for the proper functioning of your body. There are three naturally occurring macronutrients: carbs or carbohydrates, protein, and fat.
- In any healthy diet, fats are really important. This does not mean that you ought to eat a whole cake. This is extremely gross for your body. Secondly, there’s a lot of unhealthy fat in it. Your body needs only fats that are healthy and unsaturated. Healthy fats make you feel more fuller too, so you don’t have to eat too much.
- Although you might have heard of the term ” low carb diet’. For boosting your body to perform everyday errands, carbs are extremely important because they are the fuel for us.
- Don’t forget protein. Protein is important for your body’s muscle development and repairing tissues and injuries.
We’ve always learned about calories. Moreover, “calorie counting is the basis of a diet” but macros and calories are like food and energy. They always go hand in hand.
Keeping your macros (macronutrients for weight loss) count is not such a well-known concept among most of us, on the other hand. Without each other, they don’t exist.
Thus, Macronutrients (macronutrients for weight loss) cannot be separately categorized from calories. Meat, carbohydrates, and fat are the three essential macronutrients. You make your concept clear, see how they give the following calorie numbers.
How can you lose weight by monitoring your macros?
If you are consistent on a calorie deficit diet, you will lose a lot of weight regardless of the diet plan you are following.
Calorie deficient means to keep your overall energy expenses per day reduced than the number of calories you take every day (TDEE).
However, what really matters is the type of food you are eating during your weight loss journey.
Moreover, the consistency of your decisions will greatly influence the body strength – how much weight and muscle mass you lose or retain.
Admittedly, all of these concerns can be responded at once and that is by monitoring your macros in diet.
The nutritional benefits of macros vary, with varying amounts of calories as mentioned above.
Macros (macronutrients for weight loss) can help you lower weight and a healthy macronutrient ratio can help you reduce hunger, help to support energy, lose more body fat while maintaining calorie deficiency, and preserve your lean weight.
In other words, you can lose more weight, develop muscle and have healthier macro (macronutrients for weight loss) diets overall than calories alone.
Track your Macros by using an app
Using an app for tracking macros (macronutrients for weight loss) is the best way to know what you are eating the whole day. It is just like the same way when before eating something, you check its calories table behind the wrapper.
There, the figures for all 3 macronutrients will also be included. You can also use a macro counting online tool, for instance, https://www.macrocalculator.org/ to make things much simpler.
These kinds of applications can not only count your calories but also apply your nutrients to ease the counting process, such as your macros.
This way it would be easier for anyone to know the number of carbs, proteins, and fats they required to maintain a healthy diet.
Here are the five tips you must follow to maintain a healthy body and lose some extra pounds.
1. Use portion control technique
The portion control technique is also known as the hand portion guide and it is one of the best and easy ways for precise monitoring of every meal.
If you don’t count calories, hand portions can help you estimate portion sizes easily.
By controlling portions, we may control how much you are eating. Portion control can place us in that calorie deficit state without taking calories into account.
Here one full hand is taken as one portion.
For adult Women
- One portion of protein-dense food in hand with every meal
- One portion of organic veggies with every meal
- A handful of carbohydrate portions with only one meal in a day.
- One portion of fat for every dinner
- Two portions of protein-dense food with every meal
- Two portions of portions of vegetable with each meal
- Two hand-filled carbohydrate portions with most food
- Two portions of fat with each dinner
You can make slight differences in portion control according to your body and lifestyle.
But make sure that you always use the hand technique as it is the key to the portion control method.
For example, you can add another portion size if you need more protein. Exclude the portion of some meals and include some fat portion if you want fewer carbohydrates.
Finally, after sometime when you will start noticing some results, add more portions. Similarly, if you gain too much weight, adjust accordingly.
If you are not willing to follow this technique then read more tips below and make them a habit.
Always remember “no pain no gain” so you must have to follow these tips if you want to shred some pounds.
2. Eat slowly and mindfully
You have come across this famous saying that ” the more slowly you eat, the fuller you feel”. You would never know how correct this is until you practiced it yourself. When we slowly chew and relax between bites, we feel more complete and digest faster.
Eating slowly will help you eat less, so it takes us 20 minutes to eat and get the indication that we are fulfilled.
It doesn’t mean that you start noticing time and eat for 20 minutes. You will not know that you have overwhelmed three servings in less than twenty minutes and it would be too late.
Some tips to slow down your eating process.
- Take at least 20 minutes to make each meal last. Set the clock to see how long it takes for you to finish your dinner and want to extend it a little further afterward.
- Thoroughly chew every bite, try counting how many times you chew each bite, that must be 32 times.
- Eat attentively, enjoy the flavor and feel of a bite. Here, you will notice the truth about junk foods because sometimes we don’t like it’s taste or flavor when we eat them slowly and mindfully.
- If you have a habit of eating while checking for feeds on your phone, watch TV, or work on your screen, so you are eating without mind, and chances of overconsumption increase.
- Eating slowly will help you lose weight, as this can lead you to eat a little less at your meal.
3. Less carbs, more proteins
Protein allows us to feel fuller between meals and has an improved absorption effect on our body which ensures that you lose more weight than other foods.
Protein ingestion lets you retain your muscle tissue which can support muscle building as well as intense exercise.
You will get stronger muscles that means you are carrying more energy and lose more fat (burn more calories). Increased protein uptake also increases the rate at which your burn fat.
Vegetables carry high nutrient densities and fewer calories than any other food. Vegetables tend to make yourself more complete while consuming fewer calories and maintaining all the nutrient requirements fulfilled.
An efficient diet for weight reduction does not count calories or macros (macronutrients for weight loss) but is supposed to be beneficial for the body. The consumption of sufficient protein and vegetables fits best here.
4. Sleep like a child
You need to monitor your sleep time and consistency if you are facing difficulties in losing weight. Sometimes you are doing all things right but you can’t get the results that you wish just because of poor sleep patterns or inadequate amounts of sleep.
Adequate sleep is important for the regulation and balancing of hormones, digestive health, and managing stress. Thus, fix your sleep goal and seven to nine are considered as good night sleep hours.
There is no miracle drug or supplement for weight loss if you are searching for this. You cannot ignore the fundamentals: good sleep and monitoring macros (macronutrients for weight loss) carefully will help to lower weight.
Ways and sleep improve
- Turn off your smartphone one or two hours before bed
- Make a habit of reading something before bed
- Set an alarm at night to go to bed every night at about the same time
- Wake up every morning at the same time (within an hour, even on the weekends)
- To better sleep efficiency, avoid caffeine and alcohol
- Limit the use of water in hours before bedtime
- Create a peaceful and noiseless environment in your bedroom. The best thing is a comfy pillow.
- Switch the television off and place your phone somewhere far.
5. Keep track of your eating time and exercise
Timing is another factor that most people do not count while on a calorie-counting diet.
Eating timing is a key phenomenon that has been statistically proven. So, you must note the time of your meal and the window hours between every meal.
Here you are not talking about the real-time of the clock but to the time of the eating meals.
Intermittent fasting helps in cutting down your fats and losing weight. Intermittent fasting means eating for a specific period and fasting for about a minimum of 12 hours to sometimes more.
Intermittent fasting with a ketogenic diet has proved to be the best choice of shredding pounds while maintaining health as well.
The best way to do so is skipping your breakfast and then take brunch, after a 4 hours window, have your dinner before 8 pm and that is your whole diet in one day.
This way you will eat less because you are on fast and your body does not have carbohydrates to use, so it will start burning your fats to derive energy.
Having water, green tea, coffee, or any other 0 calorie drink can be taken during the fast.
You must make exercise a habit or a part of your lifestyle. When you combine your fast with a low or moderate impact exercise, the body macronutrient resistance varies accordingly.
Make sure you’re monitoring your macros while doing Intermittent fasting, it will also help you develop an optimal time-based diet and strengthen your body to fight fat.
Therefore, for losing weight (Macronutrients for Weight Loss), best way is always ingesting the correct macro ratios.
The time of your workout cycle is the most important because when you work out just after having a meal, the desire to restore weakened tissues and the energy retrieval would be zero.
Your body will use all of the food you just have consumed and it will not change the makeup of your body and you will fail to get results.
The best suitable hour for a working out is after you wake up or 4 to 5 hours after you eat.
It does not matter how hard you are trying to lose weight by exercising and fasting, if you are not eating healthy food, it would not pay off.
Despite the significance of calorie monitoring, it is also important to pay attention to your macronutrient intake.
The monitoring of your macros gives you better insight and a more balanced lifestyle.
It helps you to adopt healthy eating to meet your health objectives and to the workout timing.
Tracking your macros (macronutrients for weight loss) will also assist you in making a diet plan for losing weight.
So, do not just count the calories, keep an eye on your macros, if you want to optimize the effects!
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