– Macros – This might be the question I get asked about most and to be fair, given the amount of crap that’s out there regarding dieting and fat loss it’s no surprise people are confused.
Sometimes it’s not even that people don’t understand what macros are, instead people don’t know if it’s necessary or the best way to lose weight. Companies spend millions promoting their latest diet plans that swear will revolutionize the way we look and eat and give you those dream results you’re all after. The reality is….these companies are just trying to make money and their severe calorie restricting diets only have a very short term effect on your weight loss.
The simple truth is, in order to lose weight you need to be in a caloric deficit. That means you need to be expending more calories than you eat on a daily/weekly basis.
What is a calorie I hear you ask! Good question.
A calorie is a unit of energy and it’s what we as humans need in order to live. without calories we would cease to exist. Even sitting in bed all day like a blob and not moving at all requires calories. Calories are needed for cell production, pushing blood around our bodies, digestion and any type of movement we do. In actual fact the calories needed for just basic living are surprisingly high at around 60% of your total calorie intake. We are incredibly complex organisms and with that complexity comes the need for energy to make it work.
So where do macros come into it?
Macros are our source of calories which means macros are essentially calories but just broken up into where we get our calories from. Our macros come from 3 different places….Carbohydrates, proteins and fats. How simple is that! If you’re going to count your macros (which is essentially the same as counting your calories) you need to understand that…1 gram of carbohydrates contains 4 calories, 1 gram of protein contains 4 calories and 1 gram of fat contains 9 calories. But just hold on 1 second….
One of the most common mistakes I see is people trying to count their macro intake without first establishing their calorie maintenance. That is, the point at which you are eating the same amount of calories as you are expending. If you eat 2000 calories a day and expend 2000 calories a day you will stay the same weight. If you eat 1800 calories a day and expend 2000 calories a day you’re going to lose weight and if you eat 2200 calories a day and expend 2000 calories a day GUESSSSS WHATTTT….you’re going to gain weight! That’s the basis of weight management. Next time you see a food or product that promises you weight loss you can walk straight past it giving it the middle finger. Because you know, what ever that product is, if you’re eating more calories than you are expending it ain’t guna do shit! So with that said don’t worry about your macros just yet…first you need to sort your calories out!!!
I understand that’s a fair amount if information to take in so I will leave it at that and delve deeper into macros and weight management in my next blog 🙂