how to count macros in a calorie deficit for weight loss
Do you want to lose weight? Are you completely boggled by all the options out there? Never mind how much they cost?! Counting macros in a calorie deficit is not complicated and doesn’t cost money. It’s also an adventure that can reap more benefits than just weight loss. But get prepared- It is work! But not work you need to be afraid of, and like all things, it becomes easier once you get into a routine. Keep reading to find out how you can count macros in a calorie deficit for weight loss.
why you should choose macros in a calorie deficit to lose weight
1. Macros in a calorie deficit is pretty much the basis every other weight loss program, meal plan, or meal service
Can you believe this? With all the distractions of flashy new diets, meal plans, and meal services tempting you it’s hard to discern which way is the right way to lose weight.
Deductive reasoning will have all signs point to one thing – calorie deficit. And proper macros will ensure a better, healthier calorie deficit with higher satiety and muscle retention.
Counting Macros in a calorie deficit is the bare bones, stripped down version of weight loss. If you learn how to count macros, it will give you a lasting foundation that will effect lifelong change.
2. Macros in a calorie deficit utilizes scientific information that is not opinion based and publicly available to everyone
Why pay for information that is publicly available? Why try diets that include extreme restrictions that could harm your health?
Macro counting in a calorie deficit has been proven scientifically time and time again to cause weight loss no matter what your situation is physically. Eating more protein will help you retain muscle instead of lose it during a deficit/
3. Macros in a calorie deficit can be virtually free – no one is trying to make money off you
For the cost of a kitchen scale and a $3 app, you can start your weight loss journal. The app is also completely optional and could be replaced with a specialized, or a plain old notebook. Counting macros is a lot cheaper than a meal service, meal plans, or weight watchers.
how to count macros in a calorie deficit
How to Count Macros in a Calorie Deficit
How to calculate macronutrients - an surprisingly moderate, flexible, and completely customizable way to lose weight that works with virutally all lifestyles
Tools
- Kitchen Scale
- MM+ app
Instructions
- Find out your custom macros. There are a few online sources for this, I used this one which is associated with this group which will give you some personalized guidance. Alternatively you could use this book for men or this one for women - I was able to request it from my library. The numbers may differ slightly depending on the calculator but it will give you a general idea and starting point.
- Measure to hold yourself fully accountable with what you are eating. To be accurate, you must measure your food and drink on a food scale.
- Calculate nutrition facts. These are readily available online. USDA has a database for food data and another great one is Nutritionx which I usually look up most things.
- Track to see how what you are eating compares to what you should be consuming in a day. Using an app like this ($3 one-time fee), a journal like this or even a regular notebook.
- Keep on going and refining your process. This is a lot of work and a new habit to form but it is worth it to learn how to fuel your body properly.
- FINALLY feel in control of your body and its physical outcome. Be more in tune with yourself and your needs. Time is going to go by anyways! Might as well work at something that will create positive change in your life 🙂
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
counting macros in a calorie deficit is work
1. macro counting in a calorie deficit requires completely new habits
Any time you start something new, it requires quite a bit of brainpower to figure out how to do it, remember how to do it, and what works for you when you do it. Don’t think that this extra energy suck is going to drain you forever. Once you fall into a good routine, things that were once hard aren’t so hard anymore and they become part of everyday life.
2. macro counting in a calorie deficit gives you accountability you can’t ignore
It is so in your face when you track everything you eat. You can’t justify, argue, or complain your way out of it. You ate what you ate, and if you consistently ate over your targets and you aren’t losing weight you don’t have anyone to blame but yourself.
Yikes. Truth hurts. But it sets us free to make change and to learn and grow. For some of us, dare I say, many of us. This is the only way.
3. macro counting in a calorie deficit may make your flesh angry at first
Thankfully eating the higher protein that your body needs (and likely hasn’t been getting) results in a great satiety that you may even find yourself more full and satisfied after meals than you’ve ever been. But that doesn’t mean that your snacky side is going to be ANGRY sometimes that it can’t have some more food after you’ve met your quota for the day. Or that you will just feel mad that some arbitrary numbers are telling you what to do and you don’t want anyone to tell you what to do. Be prepared for the resistance that your body and mind will give you.
fruits of macro counting in a calorie deficit that go beyond losing weight
The discipline you form when you are counting macros in a calorie deficit definitely has more fruit than just lost weight.
1. learning healthy eating habits
How will you learn healthy eating habits unless you discipline yourself to do it. This is a fruitful discipline that will result in your better health and the ability to impact the health and eating habits of people you cook for like your children and other family members and friends.
2. being physically healthier – for kids, for marriage, for everyday activities
Increased energy, less mood swings, feeling better digestively and hormonally, and increased confidence can go REALLY FAR in impacting your life. The important relationships and activities in your daily life can become energizing when you are able to show up feeling better in multiple facets. You can impact change when you at your best and not just struggling to get by.
3. being mentally stronger by saying no to yourself
Don’t underestimate the power of the inner muscle that grows when you learn to say no to yourself. Being able to say no to obligations and other things that don’t serve you will help you to take control of your life in other areas as well as your diet.
you can do hard things! Like count macros in a calorie deficit
You can do hard things! If this is something you want for yourself, don’t delay! Time is going to keep on passing by. Don’t lay down and let life run you! Take life by the horns and crack that whip to make some strides towards freedom in your life!
FOLLOW ME FOR MORE!
Learn more about me here!
If you need to get consistent with your self care, read here <3
Purchase a kitchen scale here!
If you want to know more about how to track macronutrients to meet your health goals read here!
If you’d like an example of a quick dinner meal we enjoy check this out!
*As an Amazon Associate I earn from qualifying purchases*
