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Nutrition, Fat Loss, Meal Frequency

How to Manipulate Macros for Weight Loss

By Choki Valle on May 6, 2020 8:30:00 AM
4 Minutes Reading Time


The most common fitness goal people have is to lose weight. Everyone wants to not only feel great, but look great. There’s so many inaccurate messages about weight loss that get spread throughout the fitness industry. People are promoting “fit” teas, claiming it’ll make you lose 10 pounds in a week. Others “swear” by a waist trainer to shed those last couple inches off. You shouldn’t listen to any of this. The best way to lose weight is to keep track of your calories and macronutrients. There’s no special tea or piece of equipment used for weight loss. But, there are ways you can manipulate your food tracking to accelerate weight loss. Keep reading if you want to find out…

 You Must Be In A Calorie Deficit

Plain and simple. You have to be in a calorie deficit if you want to lose weight in the fastest and most efficient way possible. What this means is that you have to be consuming less calories in food than the calories you are burning. Calories in, calories out. This doesn’t mean starving yourself or eating super boring meals 24/7. Long story short; as long as you are in a calorie deficit, you will lose weight. Does this mean you can eat junk food and still lose weight? Technically, yes. But you’ll never hear the hosts of the popular fitness and health podcast, Mind Pump, recommend this. The best thing you can do for yourself while in a calorie deficit is focus on hitting your macronutrient goals through whole, unprocessed foods. Tracking your macros while losing weight helps you feel way more satisfied and full. If you’re working out hard but mainly eating junk food, you’re going to feel hungrier a lot quicker and suffer in the end. Make sure you are consuming enough protein, carbs and fats. These “big three” give you the energy you need to stay motivated, to exercise hard and to continue making healthier eating choices.

 Focus On Eating A High Protein Diet

Whether you are tracking your macros for muscle building or weight loss, this strategy will not change. Focus on eating a high protein diet. Once you figure out your protein goal, the rest of your calories can go to carbohydrates and fats. Some people like to keep their fat intake high while others like to splurge more on their carbs. Either way is fine, as long as your protein is high. The Mind Pump hosts typically recommend eating 0.6 to 0.8 grams of protein per pound of body weight. Keeping your protein intake high keeps you satiated for longer periods of time. This is extremely helpful when you are trying to lose weight because you won’t be so focused on food and when your next meal is. If you eat a lot of carbs or even fat, you’ll notice you’ll feel hungry quicker than when you consume protein. Remember, when you’re in a calorie deficit, you’re going to feel hungry every once in awhile. That is the reality of eating less than what you’re burning. But if you fuel up on high quality protein sources, you’ll be more likely to stay on track of your weight loss goals.

Here are some great protein sources to include into your diet:

  • Chicken
  • Turkey
  • Beef
  • Eggs
  • Nuts and Seeds
  • Beans and Legumes

To summarize:

  • Track your macros to reach your weight loss goal.
  • Eat less calories than you are burning off.
  • Focus on eating a high protein diet.
  • Eat whole, real goods to keep your body satisfied.
  • Keep it moving every day. The best type of training you can do for weight loss is resistance training.How to Lose Fat in 3 Steps | Mind Pump

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Choki Valle

Choki Valle graduated from the University of California, Berkeley with a Bachelor’s degree in Psychology. She also earned a Level 1 Certification from the Nutrition Coaching Institute. As a competitive swimmer and coach she developed a passion for all things health and fitness. Currently she helps people balance their mental and physical health in a way that compliments their lifestyle. She believes true health comes from the connection between your mind, body and spirit.

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