So, I’ve been working to lose the baby weight from my last pregnancy for two years now. For the past year, I’ve noticed a pattern. I will loose two to four pounds then get stuck for several months. Sometimes I’ll lose inches on some of my measurements, other months, I don’t see any change. This has been incredibly frustrating to say the least. In addition to working out six days a week, I eat sensibly and healthy; whole grains, lean protein, healthy fats, fruit, and vegetables. Recently, I’ve been hearing a lot about macro tracking, which I’d never heard of before. It seems like some who follow it have had great results, so, I figured why not give it a try. I did macro tracking for the whole month of June and was pretty impressed with the results.
First, what is macro tracking? Macro tracking just means you track the amount of macronutrients you eat. There are numerous calculators online you can use to determine the amount of each of the macronutrients you should be consuming daily, based on your activity level, sex, weight, and height. I used the calculator and resources available here: https://www.iifym.com/iifym-calculator/
Second, what are macronutrients? There are four macronutrients, but you’ll primarily be consuming three. The macronutrients are carbohydrates, protein, fat, and alcohol. Technically it doesn’t matter what your source is for each; i.e., you don’t have to eat just whole grains for carbohydrates or avoid certain types of proteins or fats. However, you learn pretty quickly that if you don’t focus on leaner proteins, lower fat options, and whole grains, fruits, and vegetables for carbohydrates, you go through your daily allotments really fast and end up very limited on what you can consume the rest of the day. Since I was already eating this way, it was a pretty smooth transition to macro tracking for me.
Third, how do you track the macros? Ok, full disclosure, there is math involved, a lot of math. There is also a lot of measurement involved. You need a food scale, measuring cups, etc. to be successful. You cannot “eyeball it” with macro tracking. You have to know exactly how much you are consuming. This is because you have to hit your daily targets in each of the three macronutrients (alcohol is a fourth, but, obviously, there isn’t a daily target for alcohol). Ideally, you should be within 3 grams (above or below) of your targets each day. This is much, much easier said than done.
As someone who has been on some form of a restricted diet most of her adult life, I can tell you that macro tracking was a rather difficult transition for me mentally. I feel like I am eating a lot of food. I feel like I’m “being bad” eating sugar or white pasta sometimes. However, it’s absolutely fine and will not sabotage your progress so long as you stay within your targets each day. When you think about it, it actually makes sense. Your body needs carbohydrates, protein, and fat. Period. Why would your body care whether the carbs are from white bread or wheat bread or sugar for that matter? As long as you eat up to your targets, you should not gain weight. The other critical component of macro tracking is hydration. I aim to drink a gallon of water every day. Sometimes I drink tea as well, but for the most part, I drink nothing but water.
So, how did my first month of macro tracking go? Well, after being stuck between 170 and 172 pounds for like three months, I dropped to 168 pounds between May 31 and June 30. I also lost a half inch off my waist and I gained a half inch on my thigh, which means I gained muscle mass. The rest of my measurements were about the same, except for a quarter inch off my neck. Now, I lift weights every day and I work out very hard, so I am very pleased with these results and excited to see what the next month brings. But, the muscle gain and fat loss isn’t the only positive benefit I’ve seen in month one. I feel so much better, healthier. I have more energy throughout the day and during my workouts. I’ve also been able to shop in my closet and get into some old pants I haven’t been able to wear in years, which is especially rewarding.
Since my first month has been pretty successful, even with a weekend camping, during which I did not track my macros and drank alcohol, I am going to continue tracking macros through July. One of the things I love about it is the flexibility you have; you don’t have to eliminate any food groups and you’re not in an extreme calorie deficit. So, that is my first month of macro tracking. I will continue to blog about what I learn along the way. I am happy to answer any questions. Leave them in the comments below if you have any. I would also love to hear of your own experiences with macro tracking if you are so inclined to share in the comments below.