UPDATED: July 10th,2019
Under-reporting food intake is the most common reason that individuals struggle to lose weight, according to a 2007 study by Park et al. You may have forgotten about that creamer and sugar in your coffee, but your body hasn’t; and it’s causing you to gain an extra pound a week. Macro tracking is a great way of standardizing what you are consuming (in terms of the macro breakdown) and decreasing the likelihood of misreporting your consumption.
What are macros?
All foods have a macro and micro nutrient value. Macros are: proteins, fats and carbohydrates. All foods have a macronutrient value: fat provides 9 calories per gram and protein and carbohydrates provide 4 calories p/g. Depending on your current height, weight, BMI, activity level and goals, each person will have specific macronutrient targets for them to gain, lose or remain at their current weight.
So how do you get started?
👉Check out my blog post: 𝘈 𝘚𝘵𝘦𝘱-𝘣𝘺 𝘚𝘵𝘦𝘱 𝘎𝘶𝘪𝘥𝘦 𝘵𝘰 𝘚𝘦𝘵𝘵𝘪𝘯𝘨 𝘜𝘱 𝘠𝘰𝘶𝘳 𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘔𝘢𝘤𝘳𝘰𝘴
👉Follow the steps in the blog to get your macro numbers.
How should you track you?
Once you know these targets, use an app like MyFitnessPal, you can then work out how many grams of protein, carbs and fat you can eat each day. MyFitnessPal allows you to add everything you eat in based on the product name, label and quantity to stay up to date with your consumption.
Doing this for even a short amount of time will give you an insight into your own consumption patterns to get real weight loss results. An 8 week weight loss trial found that dietary self-monitoring (macro tracking) was associated with increased weight loss than a control group. A systematic review that looked at 30 apps for tracking calories found that the apps helped to improve motivation, reduce stress and improve adherence to weight loss.
🔥 So if you want real weight loss, you need to start tracking.
💭 Remember: temporary effort equals long term success.
📲 Contact Elite Body Data to book your RMR test so:
1. You can learn how many calories you need eat to reach your goal.
2. So you can calculate your macros faster.