When it comes to nutrition, at FIT By Katy we’re all about mindfulness and macros. The powerful system of tracking macronutrients will open you up to a whole new world of eating that is not only sustainable but delivers results. Focusing on your protein, carb, and fat intake will not only make meal planning a breeze but it will allow you to say ‘girl bye’ to restrictive caloric limits forever. Talk about a game-changer!
So, where do you start? If you’re new to macro counting, or just need a refresh, we’ve created the ultimate guide to help you calculate, adjust, and plan for success!
Macros? Never heard of her.
Macro is short for macronutrients. They are the three categories of nutrients you eat the most and give you the most energy every day. Macros are broken down into protein, fats, and carbohydrates. Everything we eat contains a portion of these nutrients. The key to finding a balanced and sustainable diet is to find your appropriate macros and follow them in healthy moderation.
When we say “count your macros,” we’re referring to counting the grams of protein, carbs, and fat that you’re eating each day. For instance, if your protein goal is 129, that means 129 grams of protein per day. Doing this allows you to make sure you’re being mindful of what you’re eating. Let’s put this into perspective: 1700 calories is just what it sounds like if you’re only counting calories. So, this could be 1700 calories worth of french fries and soda, and you would still be meeting your caloric limit for the day. By putting limits on macronutrients, and not just calories, you’re ensuring that you’re getting fueled by your food.
When you log into the app, you’ll see your macros set up for you. If you’re doing the coached version of the challenge, your coach will set your macros at your first check-in, so don’t panic if they’re locked when you first get into the app.
How to Track
When you first start tracking your macros, it can be a little overwhelming. We love the MyFitnessPal app to help not only keep track of your meals but also your macros. You can add a macros goal right in the app to make it easy to keep track of macros throughout the day.
When you’re meal planning, it helps to enter your meals into MFP for the week so you can see if you’re hitting your macros or not. This makes it easy to adjust your macros where needed. Don’t forget to take into account any cheat meals you may have or cocktails you might drink if you’re out with your friends. Those count towards your macros too!
When to Adjust
As you’re working through the challenge, you may find that you need to tweak your macros a bit to really amp up your results. Before you do that, ask yourself the following questions:
Are you hitting ALL of your macros +/- 5g?
Make sure you’re not skimping anywhere before you change it up!
Are you getting at least 120 oz. of water per day?
Staying hydrated is one of the most important aspects of a healthy lifestyle.
Are you crushing 3 days of cardio a week?
That 20 minutes of cardio 3x a week, in addition to strength training, will really give you that extra push you need.
Are you resting enough?
Giving your body a full day of rest to recharge and recover is essential to muscle development. You can still get some movement on rest days, go for a bike ride or a walk!
If you’ve answered yes to ALL of these questions, then check out this blog to see how to adjust your macros. If you answered no to any of them, try nailing all of those questions and then see how your results change.
Sure, macros can seem overwhelming at first, but after a little practice, they will open you up to a whole new level of confidence in your workouts and in your diet. We can’t wait to see what you can accomplish!