What are macros?

Posted February 2, 2021 by Gina

Macros, or macronutrients, are the three categories of nutrients that you eat the most and that provide most of your energy – protein, carbohydrates, and fats.

What are macros?

This is the question I've asked the most since I started counting macros a few months ago. As a woman over 40, losing weight wasn't as quick and easy for me as it was in my 20s or 30s. Counting macros opened my eyes. When I first met Kendra Jarratt, I really started to understand macros and how it all works. Got so many questions on this topic that I asked her to guest post and I'm so glad she agreed! And I just want to say I still love WW and will always be a great lawyer. However, if you want to learn more about macros, read on!

A couple of weeks ago, Gina offered in her Instagram stories: "Ask me about macros and Kendra will answer you as a guest on my blog." She received hundreds of questions and passed them on to me. I've picked the top topics that will give you a better understanding of macros in general.

Let me first introduce myself. My name is Kendra Jarratt and I am 47 years old. I am a certified nutrition trainer, personal trainer, and behavior modification specialist certified by the National Academy of Sports Medicine (NASM). I practiced this job well into my 20s, but after my single parenting, I started a career as an entrepreneur. A few years ago I was finally able to get back to the industry I love to start my coaching business.

At the end of this article, I'll provide all the ways to connect with me, including the app that I use to help people directly.

WHY I DO THIS:

I started learning about macros after digging my way out of a rough spot at 42. I've had injuries, a slow metabolism, horrific sleep, and an overall loss of mojo. You can check out a recent YouTube video that I made on the subject. I understand the struggle to adapt to a changing mind and body and that motivates me to help.

I later understood that I was experiencing the effects of perimenopause. I felt too young for anything with the word menopause, but it was good to know what I was dealing with. Because of this experience, I have tremendous empathy for people who are feeling frustrated and lost about where to start. Especially for women my age; I want them to know that there is so much we can do to maintain our vitality and fitness.

WHAT ARE MACROS?

Macros are not a fad diet or trend, but rather a way to better understand the mix of macronutrients (macros are protein, carbohydrates, and fat) and total calories that are right for you and your goals.

So often after working with thousands of women through the app I use, I see the lightbulb moment when people realize the freedom and flexibility to chase macros. Tracking macros work for all ages and all fat loss goals. Physical transformation is always about mindset, willingness to learn, and persistence over time.

Okay so now let's answer some of your questions and keep things simple:

What is a macro and why should i use it?

Macronutrients (macros) are simply protein, carbohydrates and fat. Each macronutrient plays a different role in the body, and it's important to understand what you need and how they affect you.

Food consists of macronutrients and micronutrients – and so do we!

We need micronutrients and macronutrients in our diet and in our nutritional supplements to lead healthy lifestyles and to age well. The better we can understand what we are consuming and why, the less likely it is that we will keep repeating the same problems.

1. Macronutrients: protein, carbohydrates, fat – think about diet on a grand scale
2. Micronutrients: Individual vitamins and minerals like D, B, calcium, zinc – think about a small (but very important) diet

To bring this often boring-to-read information to life, I'll add stories from people you may be associated with and offer you a way to keep track of your macros.

I will dive into:

• What each macro is and what its function in your body

• Why they are important to you

• More questions from Gina's followers, including behavior regarding food

• Apps that you can track with

• How do you find me for help and support

SOME SMALL CHANGES CAN MAKE A BIG DIFFERENCE IN BODY COMPOSITION

48 years old – 28lb

47 years old – 17lb

50 years old -28lb

60 years old – 15lb

PROTEIN:

• “Protein is an important macronutrient that is involved in almost all body functions and processes. It plays a key role in exercise recovery and is an essential nutrient for healthy living. Protein and amino acids are mainly used to build body tissue, build enzymes and cell transporters, maintain fluid balance, and much more. "(NASM)
• Protein helps us feel full, maintains and builds lean muscles, and is much less likely to store as body fat than excessive consumption of carbohydrates and fat.
• The amount of protein a person needs depends on their level of activity and goals. However, the app I use recommends 1g protein / pound of your target body weight to start with and we will adjust based on how a person reacts.

Heidi, 36, is the mother of two young children and came to me after her second child wanted to feel better and stronger in her body. While she was a fitness instructor and was finishing her residency, she still needed assistance changing her body composition.

As Heidi reported, "adding more protein was the key to changing my body composition and managing food cravings without feeling like I was starving and completely deprived."

This speaks to the filling nature of the protein.

She will tell you that enough protein has benefited her physical body while working on eating habits and triggers has helped with the emotional and mental aspects of a change in diet. She worked to stay within the healthy boundaries of her macros without being terribly restrictive. As a result, she lost 10 pounds almost instantly, kept up her milk supply and energy with the right mix of carbohydrates and fat, and found what she was looking for; Herself.

CARBOHYDRATES:

• Carbohydrates are one of the two energy macros (fat is the other). As we all know, carbohydrates have been hugely feared in recent years. In my experience, there are probably some carbohydrates that we should be afraid of, but complex carbohydrates and even simple ones, depending on our activity level, are important to consume for brain function, hormonal balance, sustained energy levels, and even for us we want to help the body achieve composition.
• Yes, you can help us! No one describes how carbohydrates, protein, and fat should fit into our aging bodies better than Dr. Stacey Sims, author of my favorite book on women's physiology, ROAR.
• The amount of carbohydrates a person should consume depends on total caloric needs, activity level, and preferences. The results also determine what is right for you. A macro-based app sets your carbs and allows you to adjust them as needed.

Sarah, 50 years old, believed in a keto diet and was afraid of carbohydrates.

She exercised in the morning, fasted, and didn't eat until around 11 a.m. She turned down all office snacks and brought a small salad with chicken to work every day.

However, Sarah lost her willpower in the evening because our body actually needs carbohydrates and at the end of the day she would guiltily give in to these cravings.

We adjusted Sarah's carb consumption to the early day when her body could actually use her, followed the protein macro guideline, increased her water intake (120 ounces), and she started lifting weights (no, you won't get too big). She has lost 20 pounds in a few months and reports that she feels like me again. Maintaining the protein goal and then adjusting the timing of your carbs and fats was key to feeling your best.

FAT:

• • Fats are the other energy macro. Similar to carbohydrates, we need them for hormonal balance and energy. I'm too simple, but it doesn't have to be more complicated.
  • The increase in high fat diets is interesting to me. While I know it works for some people, I tend to work with people who are tired of diets (high fat, low fat, no carbs, fasting, as you call it) that promise the body you always wanted , but not. t sustainable for a lifetime.

• "Is it sustainable for a lifetime?" is one of the questions we must ask ourselves no matter how we choose to eat a healthy diet.

• The exact amount of fat a person should consume depends on total caloric needs and preferences. A good macro-based app will calculate them for you and then adjust them based on the results.

Anne, 47, thought she was eating a lot of protein from her handful of mixed nuts, and when she started pursuing she learned that it was primarily a source of fat. Just because it says “a great source of protein” on the box doesn't mean it does. While she thought she was consuming healthy protein, she was actually consuming too much fat. Her belly fat increased and her energy levels were compromised. She thought it was all age related, but that's usually only part of the story.

Check out this super simple list of protein sources I've created. You can find these anywhere, but I have a great post on my private Facebook group, Team Strong Life, with a helpful list and context for it.

When Ann started following her macros, she had her ah-ha moment. We learned that 80% of their diet was fat. She began to focus on lean protein and a general balance of nutritious foods. Similar to Heidi, her body fat was released, her sleep improved and she took a nice long break from wine. She no longer felt like total rubbish, but had loads of energy.

WHERE DOES THE WINE FIT?

Of course, we've all heard of empty calories, like wine, which cost us calories but don't provide much nutritional value.

Alcohol is a hot button problem. I am not going to make proclamations about what your relationship with alcohol should be. However, in the context of nutritional goals, turning the wine off for just a second will likely serve you. I did it in June after realizing it was undeniably affecting my sleep and recovery. I was scared to cut it out, but as it turns out, even without alcohol, I'm still having fun and I'm still having fun. I am there now. Alcohol can and is for many people part of an overall healthy lifestyle.

Which app calculates my macros best?

Your best bet is to find a macro-based app that is supported by both a certified nutrition trainer and a registered nutritionist who can look into your food and fitness journal and provide feedback. I advise people through an app called 1st Phorm, which is endorsed as a resource by Registered Nutritionist Jeremy Mullins, MS., RD. I'll share at the end of this blog how you can connect with me right from the app.

Using the 1ST PHORM app, we can help you tailor your macros to your goals and results week in and week out.

As your advisor who is one of the main perks of this app, I can view your grocery journal and provide feedback as long as you are using the premium version of the app – $ 5 per month.

If you use My Fitness Pal, you can customize your grocery journal to show macros for each meal.

How can you balance between paying attention to macros and obsessing over every bite?

We are all trying to find a balance here. No matter what app you use or what lifestyle you choose to use, there is a learning curve and time frame that we need to invest in. The initial time investment may seem like a lot, but that's all we need to learn, isn't it? More time ahead, no big deal in a few weeks.

KNOWLEDGE IS POWER:

When you have a goal and you are on a mission, we can consider food tracking as information rather than limitation. I want to know what I am using to understand why I feel best. I don't chase all the time. I run four 8-week challenges per year in my private Facebook group and follow my food during them so that my head is in the game, and then switch to intuitive eating when I need a break.

It is natural to feel "possessed" about learning, but knowledge is power. If you are where you want to be, it is not necessary. But if you are not where you want to be and you tell yourself that "small bites don't matter," I can tell you it is. It's all important and important, and once you see it it can be an empowerment. It's a change of mindset.

So many people struggle to keep track of everything. It's really hard to face a nocturnal seizure. Yikes Most of us don't want to start over until the next day, but I train and encourage almost daily how important it is to face your decisions if you really want to get results. Just own it, understand why you are doing what you are doing, learn, adapt, and move on.

Also, I think there are worse things to obsess over when on a mission to change your body composition and learn. Let's face it, we're obsessed one way or another, aren't we? We are obsessed and beat up when we make bad decisions. This work is about making your decisions more focused, which may require extra focus for a while.

Do you rely on Skinnytaste recipes?

I love Skinnytaste (ST). I've been recommending it to my clients as a recipe website for a while. Gina is way more creative than most of us and spends a lot of time on food and flavors so we don't have to. I appreciate that. I do simple meal prep in my house every week and love using ST's inspiration.

I don't love to cook, but I love food, being strong, being lean, feeling great, and teaching others how to get what they want. The real reason I spend time preparing meals is because I don't want to choose a million foods a day, especially when I'm hungry. Remember, keeping things simple is key.

Most of my meals are similar for breakfast and lunch, and then we swap them out with new simple recipes at dinner. My dinner is a piece of fish or chicken on a nice salad, but I'm also a big fan of the ST air fryer and instant pot recipes. There is a lot of flexibility in eating with macros. Just keep the trash at bay and think it's nutrient-dense!

Do you need to hit your macros exactly every day?

No. I mentioned this before, but do look for areas and be careful not to checkmark the app you are using every day. I have people who thrive and love to nail all the macros every day, but most people don't hit them all and still get results. Progress over perfection, right?

For example, let's say you are following macros to help you meet your body composition goals and feel better. Here's a way to keep things simple overall.

SIMPLE:

1. Track your food with full transparency
2. Prioritize protein
3. Stay within about 10% of your calories and macros
4. Drink your water
5. Get exercise every day, even if it's a walk

THAT'S IT. When things feel complicated, go back to basics.

How can you keep track of macros when you go out to dinner?

That's a good question. If you go out for dinner, plan your day around it. Enter what you think you are eating and adjust accordingly in the app. It really is an eye opening to do so and you will learn how easy it is to overeat.

Macronutrients, whether you eat out or not, are macronutrients. What is different is the way food is prepared. Make room for butter and oil!

Include the main ingredients in the app and try not to get too stressed about the details. This is another reason I am looking for areas.

Also, most apps have a list of common foods, such as cheeseburgers, that do macros for you. Even when it may not be accurate, we are looking for directional accuracy.

PRO TIP?

When you find something that works, you feel great, and you have the physique and energy that you want.

Know that a healthy lifestyle and any physical change is about persistence over time, transparency and decisions.

• Step 1: Download the 1st Phorm app on your phone from my link.
• Step 2: Upgrade to Premium to customize macros, hear announcements from me, send me a message, and get access to LIVE streaming information and workouts. It costs around $ 5 a month, and it's worth having an advisor on the other side to help you achieve your goals!
• Step 3: make sure I am your advisor. If not, drop yours and add me – kendrajarratt
• Step 4: Send me a message using the chat function and say "What's up !!"
• Step 5: Go to your dashboard and you will see your macro and calorie recommendation. Make sure your nutrition settings are "Calorie / Macro Count". As mentioned earlier, the macro and calorie recommendations are based on your current weight, goals, and activity level. They can always be customized and I can help with that.
• Step 6: GETTING STARTED! Just start tracking your food and you will see where you are within the recommended macros on a screen. They run weekly reviews which your grocery journal sends to me and my team for review and feedback.
• Step 7: Join my private Facebook group, Team Strong Life, where I spend a lot of time connecting with my people. I also do LIVE workouts, nutrition and motivational talks.

TRACK MFP:

• Step 1: Download the app or adjust your settings if you already use MFPs.
• Step 2: In order to view your macros, you need to select this option once in your food journal. You can switch back and forth to see a calorie view or a macro view. MFP lets the user customize the macro settings.

How to Connect with Kendra:

Instagram: @ kendra.jarratt (see dozens of other transformations)

Facebook: Kendra Jarratt coaching

Private Facebook group: Team Strong Life

TikTok: @ kendra.jarratt

YouTube: Kendra Jarratt

Website: www.kendrajarratt.com

Email: info@kendrajarratt.com

Posted February 2, 2021 by Gina