Many people think that the only way to lose weight is to starve themselves. There are SO many diets out there that include restricting your diet so heavily that you constantly feel hungry. WHO wants to be on a diet where you feel hungry all the time? More so, who wants to be on a DIET in general!?
Fun fact: You don’t actually need to starve yourself to lose weight. Feed yourself, people!!
I have been one of those people. I have eaten far less than what I should. And not only that, I haven’t been eating the RIGHT things either! Well, it’s a lot easier than you think to make sure you eat the right things, and enough of them to help you along your fitness journey.
What are these? There are three macro-nutrients, Fat, Carbohydrates and Protein. Fat has 9 calories per gram, while carbs and protein have 4 calories per gram.
IIFYM (If it fits your macros) is my absolute favorite macro calculator. You input your gender, height, weight, activity level and goals (if you want to lose weight, maintain or bulk) and it calculates how many calories I need in order to achieve my goal, and it breaks it down by macro group. For example, my macros are below:
So now that you have the macros down, how do you determine what to put into your meals?
First… PLAN. PLAN. PLAN.
What is your schedule like? When do you like to eat? Do you do intermittent fasting? Do you like to have three main meals or six small meals? It doesn’t matter what you like, it’s just important that you can figure out your meal schedule so that you can plan your meals accordingly.
Example of a full day of meals for me:
- Breakfast – 1 C Steel Cut Oats with Cinnamon, 1 Med Banana
- Lunch – 6 oz Grilled Chicken breast, 1 C White Rice, 2 C spinach cooked, 1/4 Onion sliced
- Snack – Protein Shake
- Dinner – Spinach Salad with Tuna, Tomatoes and Avocado. 1 tsp Italian Dressing
So much food right here!!! And it all fits inside my macros. The key is to make sure you are eating the RIGHT things, and it should align with your macro goals.