top of page
Pink Background
Search

Why Tracking Macros isn't working for you....



ree

Why tracking macros may not be effective for weight loss:


A common complaint I often hear is that “macros don’t work” Or “my calories are too high” The truth behind both of these statements bears looking deeper into. 


Often what I see in both scenarios is; 

  1. Discrepancies in Weighing and Estimating:

  • Explanation: When tracking macros, accuracy in measuring food portions is crucial. Even small errors in estimating or inaccuracies in weighing food can lead to significant discrepancies in calorie and macro intake. So if you are estimating, or eyeballing your portion, you actually have no idea of the correct amount you are consuming.  It can be under, But is generally quite a bit over what you think it is. 

  • So when we underestimate portion sizes it can result in consuming more calories than intended, hindering weight loss progress. Overestimating  your portion can lead to not meeting nutritional needs or feeling unsatisfied after meals.

  • Solution: Use  a digital food scale for precise measurement of food portions in grams or ounces. This ensures accuracy and help you stay within your targeted macro goals.


  1. Using Measuring Cups vs. Ounces and Grams:

  • Explanation: Measuring cups can vary in size and may not provide consistent portion sizes compared to weighing food in ounces or grams. This variability can lead to inaccurate tracking of calories and macros. Measuring cups also allow you to pack or underpack the food being measured, this will change the actual amount of calories/macros being consumed. 

  • Impact: Inconsistent portion sizes can result in over or underestimating calorie intake, affecting weight loss outcomes. It can also lead to frustration when goals aren’t met despite efforts.

  • Solution:We  Recommend using a food scale whenever possible to measure food portions in grams or ounces. This method provides precise measurements, ensuring accuracy in tracking macros.


  1. Not Logging Bites and Tastes Throughout the Day: Just because you don’t log it, doesn’t mean it doesn’t count. 


  • Explanation: It’s common to overlook small bites, tastes, or snacks consumed throughout the day, such as a handful of nuts or a taste of dessert. These calories can add up significantly. In fact its very common for those not accustomed to tracking their food intake to misreport intake by up to 500 calories.  This is HUGE if you are trying to lose. 

  • Impact: Failure to log these small bites can lead to an underestimation of total daily calorie intake. This can stall weight loss progress or lead to weight gain over time.

  • Solution: track everything you consume, including small bites and tastes. This practice helps maintain awareness of total calorie intake and supports accurate macro tracking.


  1. Psychological Factors:

  • Explanation: Macro tracking can sometimes foster an unhealthy focus on numbers rather than overall food quality and satisfaction. This mindset may lead to disordered eating habits or anxiety around food choices.

  • Impact: Stress or guilt related to exceeding macro targets can negatively impact mental well-being and overall relationship with food.

  • Solution: a balanced approach to nutrition that prioritizes overall health and well-being. Utilize mindful eating practices and listening to hunger and satiety cues rather than strict adherence to macros.

  1. Flexibility vs. Rigidity:

  • Explanation: Strict macro tracking may not suit everyone’s lifestyle or preferences. It can feel restrictive and unsustainable over the long term.

  • Impact: Rigidity in tracking can lead to feelings of deprivation or frustration, making it challenging to maintain healthy eating habits.

  • Solution: Find  flexibility in nutrition by utilizing balanced meal planning and intuitive eating. focus on nutrient-dense foods while allowing room for occasional indulgences within moderation.


  1. Education and Awareness:

  • Explanation: Understanding the principles behind macro tracking is essential for making informed decisions about nutrition.

  • Focus: (carbohydrates, proteins, fats) each have an important role in your body. We want to aim for  balanced meals that include a variety of nutrient-dense foods. Not only to help us achieve a body composition goal, but this is also important for our overall health. And our long term health.

  • Empowerment: It can be incredibly empowering to make food choices based on your individual preferences, health goals, and lifestyle.


Comments

bottom of page