Tracking macros?  What in the world ARE macros?  I must say, I can’t blame you if you have this question!  Admittedly, even with my exercise science and physical therapy background the phrase “tracking macros” didn’t immediately resonate with me.  I had an idea of what this meant but still needed some clarification none the less.  It wasn’t until I decided to start competing in a bikini bodybuilding competition that I was introduced to this concept.  Now, the way I eat and see food has forever changed and I couldn’t be happier!

 

 

I had always tried to “eat healthy” with a general idea of what that meant.  Don’t eat lots of “bad” things like potato chips, fried foods, and ice cream and try to eat “healthy” things like salads, chicken, and rice…RIGHT?  I never thought twice about trying to track my food nor (at that time) did I really care too.  That seemed WAY to involved and complicated as well as unnecessary.  I wasn’t looking to lose any weight, in fact, was really hoping to add some muscle.   I wanted a more muscular athletic looking shape.  But honestly, other than weight training, I didn’t really have any idea of how to go about doing that.  I was always “the skinny kid” and never thought I needed to worry too much about what I ate.

 

Looking back, I can say that I did make some healthy food choices.   However, I realize, now, that I under ate more often and then overate when I would go out or felt like indulging in treats.  I ate a carb and (sometimes) fat heavy diet and was very low on protein (Gee wonder why I wasn’t adding the lean muscle mass I wanted!).  I did workout regularly but was really just maintaining and not seeing any changes.

 

It wasn’t until after I had my twins when I began to realize that my body and my metabolism had changed.  Therefore, what I was getting away with before babies was NOT going to work now.  In full discloser I was also using my pregnancy and then breastfeeding (plus just being tired and not giving a “you know what”!) as my excuse to eat whatever I wanted…cause I deserved it…right?

 

It wasn’t until I decided to start training for a bikini bodybuilding competition (more on that decision in a later post..stay tuned!) and learned to eat for my goals by tracking my food that I actually saw results!  For me it wasn’t necessarily about losing weight but more about changing my shape.  I started to feel strong again and noticed shapely legs, firmer booty, and actual arm muscles!  My focus is now on eating the right amount of protein and keeping the fats and carbs in an appropriate range for my goals while also eating more nutrient dense food sources.  Now I understand there are no “bad” foods, just foods to have in moderation and foods to eat regularly to help me reach my goals.  I feel like I am actually FUELING my body instead of just eating.

 

Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.

–Dwayne Johnson

 

I must admit though there was a learning curve for me in trying to figure out this whole macro thing and I know for others it can seem a daunting task to start tracking all your food.

 

BUT you’re in luck because I’m going to help break this down for you Barney style…

 

So What ARE Macros?

The term “MACRO” is short for MACRONUTRIENT.  By definition, these are any of the nutritional components of the diet that are required in relatively large amounts.  Ultimately the body recognizes 3 (sort of 4) main categories when digesting and utilizing food.  These are PROTEIN, FAT, and CARBOHYDRATES.  Alcohol is sometimes considered the “fourth” macronutrient.

 

Now, this doesn’t mean you can go have that entire bottle of wine that is calling your name!  Unfortunately, alcohol doesn’t actually provide the body with any nutritional value…meaning it does not contribute to the body’s physiological processes to maintain life.  However, it DOES need to be tracked since it contributes to your overall caloric intake.

 

How Do I Start Tracking Macros?

Again, this can seem really time-consuming at first but once you get through the small learning curve you will find it gets a lot easier.  First step is to calculate your personal macronutrient needs because everyone is different and requires a different macronutrient breakdown.

 

This is where I can help, by giving you a personalized macronutrient calculation with your goals in mind as well as make continued adjustments based on your response and your changing metabolic needs.

 

Once you have your macros calculated, you can then use one of many different apps to help you track.  I personally use MyFitnessPal because it is user-friendly and has a good database for food entry.  You just put in your personal information including what your macronutrient needs are and BOOM… it will easily break down each food you enter into its respective macros and add up the total calories..easy peasy!  In addition, the app remembers your food entries which makes it easier to select a previous entry instead of searching.  It also has a super handy scanning option so you can just scan the item you’re eating, input the number of servings and off you go!  This definitely cuts down on time and makes your entry that much more accurate.

 

After 2 years of tracking, I have learned so much about nutrition, food, my body and my overall health.  I honestly feel like before I started tracking my food I was in total darkness on how to properly fuel my body to get the results I wanted.  Now, I feel extremely adept at using my food as a means to support my health and fitness goals while also allowing myself to enjoy life, family, and FOOD!

 

Let me know what questions you have about tracking macros OR if you have had success with tracking, please share with us!

 

Until next time…stay Happy Healthy and Fit!

Allison