So I got back on track by learning about macros. Yeah, I know I am way behind.
I started tracking my macros on MyFitnessPal in addition to my calorie intake I was already tracking. First, I just ate whatever I normally ate for about a week or so and it obviously revealed in my macros that I ate way too many carbs. I say obviously because everyone that knows me knows how much I love and was indulging in pasta and bread. No surprise there. However, I was surprised I didn’t eat enough protein.
I read some various articles such as this one https://www.bodybuilding.com/content/to-macro-or-not-should-you-track-your-macro-intake.html
I was only consuming maybe 50 grams of protein daily. My goal weight is 140lbs so my daily protein intake should be 140 grams per day. Then, I evaluated where I normally thought my protein was coming from and learned what to change to get such a significant increase. First, nuts are great and all but they really don’t have much protein compared to a cup of Chobani Strawberry Greek Yogurt. (an example because it is my favorite now!)
30 pieces of mixed nuts (less than 50% peanuts) has only 6 grams of protein
1 cup of my Chobani Strawberry Greek Yogurt has 19 grams!!! (It does have sugar which equals carbs, though, so I have to keep that in mind. Carbs are not only your breads and pastas)
So things like that were eye opening because I, like many others, always thought of nuts as a significant protein source and I was wrong.
Cottage cheese 1% is decent with 11 grams of protein for 1/2 cup (I like Dover Farms)
Other than that, I had to eat more eggs and lean meat. I have never been a big meat eater but I do like chicken, turkey, and fish. I will talk about that in another blog….
So glorious eggs….they have helped tremendously. I am eating more chicken, tuna, and turkey as well.
I started this macro tracking about 4 weeks ago and I have made adjustments to that and calorie intake here and there. The first 2 weeks were a lot of trial and error. I learned I feel best at 30/40/30 (30% carbs/40%protein/30%fat)
I also feel best consuming 1500 calories daily while still creating a high enough calorie deficit to lose weight. I used to eat 2200/day if not more some days. Of course some days I have had 1600-1800 calories but I am improving week by week and mostly it is because I started taking baby steps which is different than I have ever done before. Many people go on various fad diets, crash diets, whatever diet or exercise routine that will make them lose fast but it is only a short term solution. I want something long term that is sustainable.
Tracking my macros opened my eyes and now, in week 4, I already feel leaner. I have lost 7 lbs (was up to 180lbs again 4 weeks ago) and I have plenty of energy for my muay thai and jiu jitsu classes. The 4th week I officially made Saturdays my cheat day so no more frequent (ok almost daily) frozen yogurt cones except on Saturdays. I had one this past Saturday and it was so amazing. I am also letting myself have a cheat meal ON Saturdays… I had spaghetti and fettuccine with breadsticks from Fazoli’s and that part wasn’t worth it. After eating so healthy this past week I felt like crap after the Fazoli’s. The idea of pasta and bread honestly disgusts me now two days later. It motivates me to not cheat so bad next Saturday….I guess that is a win.
So with these changes I already have more energy, focus, and determination to stay the course on the way to changing my mind, body, and soul for the better and then to have the aspiration of one day helping others do the same.
So my next steps:
Start exercising at home in addition to my training in muay thai and jiu jitsu 3 times a week. I need routine so I have come up with a circuit to do and then I will change it up every month
Cut back on my caffeine intake…..drink more water