“I’m so fed up with my weight!”
“I am so uncomfortable in my clothes.”
“My fat clothes are beginning to be too tight!”
If you can relate to any of these statements, are you among the millions of people who have tried counting macros to get yourself back “on track?”
It may have gone something like this:
- Learn the difference between macro and micro nutrient dense foods
- Identify portion sizes and balancing carbs, proteins and fats
- Create rigid shopping lists for weekly meal prepping
- Weigh or measure food
- Only eat the foods you prepped
- Obsess over tracking what foods enter your mouth
- Panic if you eat something NOT on your daily eating schedule
- Feel shame and guilt for NOT being perfect
- Lose weight in the first few weeks!
- Gain the weight back when you loosen restrictions
For many, macro counting is a great way to learn more about macronutrient and micronutrient dense foods, but is NOT a sustainable lifestyle.
Some argue that counting macros may be easier than trying to count daily caloric intake, but that is not always the case. If you follow basic guidelines for portion control according to proteins, carbohydrates and fats, macro counting becomes a challenge. Instead of focusing on consuming more natural and whole foods in your diet, trying to figure out “exactly what you need for one macro without going over on the others” turns meals into anxiety inducing chores.
Macro counting, in theory, can help people lose weight, but it can also exacerbate or lead to disordered eating behaviors. Constant attention to counting, measuring and recording macros can lead to obsessive habits or feel overly restrictive when it comes to trying to attain the correct food ratios each meal.
Learning the macronutrients in foods is a great tool, but the most effective and long-lasting tool for maintaining a healthy weight simply goes back to the theory of moderation.
Before spending tons of time counting macros, try these easy tips!
● Follow the “PLATE METHOD”
–50% of your plate should be vegetables
–25% of your plate should be a protein
–25% of your plate should be whole grains/carbohydrates
● Drink 1 glass of water with each meal
● Eat MORE whole foods (3 ingredients or less)
● Eat at least 2 pieces of fruit each day
● Eat some protein at every meal
● Snack on protein dense foods or fruits or vegetables
Co-written by Christine Conti and Nicole Lee.
Christine Conti is an international fitness educator who works to prevent chronic diseases and was the recipient of the IDEA World 2023 Fitness Professional of the Year. She is the CEO of Conti Fit, a best-selling author, podcast host, co-founder of REINVENTING THE WOMAN INTERNATIONAL, a 3x IRONMAN and guide for Special Olympics athletes. After receiving a life-changing diagnosis at age thirty, this former investment banker and English teacher is determined to show the world that ANYTHING IS POSSIBLE!
Nicole Lee is a recognized fitness and wellness professional who specializes in lifestyle wellness. After a 23-year career as a nationally certified physical education teacher, she is bringing her vast experience and knowledge of teaching movement to special populations around the country. Currently, Nicole is a Precision Nutrition Coach and specializes in life-coaching for women.
Resources
- Taylor, M. (2023, May 4). “Macro diet 101: How to count macros for weight loss, say … -prevention”. How to Start Counting Macros for Weight Loss, According to Dietitians. https://www.prevention.com/weight-loss/diets/a19804935/macros-diet/
