If you are currently not using this app, I recommend it to help you track your macros. (protein, fats and carbs) to figure out what your macros should be use this website. http://www.freedieting.com/tools/nutrient_calculator.htm
It may take some time to get it right. I'm still figuring it out. Try it for a few weeks if your not seeing the results you want adjust it by 100-200 calories. Start by multiplying your weight by 15. For me, 121 x 15 = 1815. This means I would need to eat 1815 calories to maintain my weight. In order to lose weight you need to be in a calorie deficit. So minus 100-200 calories. My calorie intake goal right now is 1650. I've done this for a couple weeks and I recently adjusted to having 1450 on days I don't go to the gym and 1650, still, on days I go to the gym.
Now, for macros. There are a few different ratios that I've read. More commonly its 45/30/25. Meaning, 45% of your calorie intake is protein, 30% carbs and 25% fats. I am trying a higher fat diet so my ratio is 40/30/30.
So, on this website I plug in 1650 (or 1450 for my light days) with my ratios in 40/30/30 and it calculates how many grams of each you need a day. And as you plug in the food you eat to MyFitnessPal you will give a running total of calories and grams of protein, carbs and fat.
If there is one thing I can teach someone it would be... You need to eat! A lot! Please don't cut out carbs or eat an extremely low amount of calories. This is not going to help you lose weight. You will be miserable and muscle-less. Muscle burns fat.. So hit the gym and lift heavy.
Okay, so that's more than one thing I want you to remember, but they are important!
Let me know if I didn't explain this right. I have a problem with blabbering and not re-reading my posts.
I just started with MyFitnessPal. It helps to have it on the computer where it calculates everything for you instead of on paper.
ReplyDeleteI would love to see your food, etc, but then you would see my stuff too, right? I'm surprised how fast my 'sugar' limit goes. I was over with 1/2 C milk, a V-8 and a tiny yogurt.
That's why I starting using the app in the first place, before eating clean, to know exactly what I was eating. Before, I would eat a whole bag of chips (because they aren't filling) but then I realized how much fat or whatever is in them. It helps you actually see what you're putting in your body and why you may not be reaching your goals, whether it's an excess of fat, carbs or calories in general. You'd be surprised how much you eat when you don't keep track of it.
DeleteAnd yes, if you "added" me I would be able to see what you input. I won't look if that's what you want. However, it's kind of the point to have others see, holds you accountable, makes you think twice before you eat that candy bar.