improve your body composition with macros

Improve your Body Composition with Macros

Macros literally changed my entire approach to weight loss & healthy eating. By adopting a macros based diet, I lost fat, built lean muscle and got strong & healthy AF. 

change your body composition with macros

Macros are the building blocks of every food we eat, namely your proteins, carbohydrates and fats. I recommend watching this video on macros by fitness trainer, Mike Vacanti, if you want a quick explanation of how macro counting works.

When I was serial dieting, the only focus on any of those diets was the calorie deficit and making sure I didn’t over-eat. As long as it was low-calorie, fat-free or diet it fit my plan. As a result, I ate foods that were low in nutrient density, full of chemicals and completely unsatisfying or healthy. Its probably why I would lose weight but my body was still flabby – I was losing a combination of muscle mass, water and fat on those diets instead of building lean muscle and losing fat specifically.

This is typically what happens when we focus only on the calorie deficit. We forget that the quality of food we eat matters.

By paying attention to the quality of food I ate – by tracking macros – I completely changed my diet. I ate more food and even though I was paying attention to my portions, my body was satisfied. I had more energy, I got stronger & leaner and I started to fall in love with food all over again.

Paying attention to my macros and actually tracking them was a game changer for me because it forced me to make sure that my body was getting not just adequate amounts of food everyday but also that I was selecting the right balance of high quality foods which would help me reach my goals.

As a nutrition coach, when my clients complain about being hungry or tired, we always go back to the macros.

Tracking macros is an essential component to reaching specific body weight goals. And it’s science – not a fad diet. When you pay attention to your macros it becomes not just about losing weight – but about getting goal-specific like losing fat, or building muscle or maintaining your current conditioning. You still eat within that set daily calorie goal but by adjusting your macros you can literally change your body composition so that you become healthier & stronger.

This is a huge mental shift for many people. And it’s extremely positive because we stop seeing food as ‘good or bad’. It’s just nutrients and we want to pick the foods that are going to make our bodies run the best – and make us feel good, so we can not just hit our body weight goals but also dramatically improve our health.

So, just as an example so you can see how I track my macros, I have outlined how I have my macros set up currently. Obviously you would tailor it to fit yourself & your lifestyle but this gives you an idea of how my balanced lifestyle works for me.

Macros Reference: Protein = 4 cal/gram, Carbs = 4 cal/gram, Fats = 9 cal/gram

I weigh 180 lbs and I work out 4 x a week. Of those 4 workouts usually 2 are specifically strength training focused and 2 are a mix of HIIT cardio and strength training (kickboxing).

My daily calorie goal is 1820 calories and my macros break down as follows:

Protein: 40% (182g) = 728 of my calories come from a lean protein source

Carbs: 25% (114g) = 455 of my calories are complex carbohydrates

Fats: 35% (71g) = 638 of my calories come from good fats

My goal is to lower my body fat and increase my lean muscle mass – not to hit a particular scale weight. If I am off by a few grams on my macros – it’s not a huge worry. Like with anything, it’s consistency – not perfection – that matters.

My results could be YOUR results . Isn’t it time you ditched the yo-yo diets and committed to following a healthy lifestyle that nourishes your body and makes you stronger? Aren’t you tired of doing the same diets that make you feel deprived so you can’t wait to quit? There is a better way. 


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  1. Pingback: Strategies for successful fat loss | Heather Cook

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